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🌿 Free Menopause Planner · MRS Symptom Score

Understand your body.
Nourish the change.

Menopause isn't just hot flashes. It's a full-body hormonal shift that affects your bones, heart, mood, and metabolism. This planner scores your symptoms scientifically, then builds you a personalised nutrition plan in under 5 minutes.

Validated MRS & Greene scoring
Takes ~5 minutes
Private, no data stored
80%of women experience hot flashes: average duration 7–10 years
79%reduction in hot flashes seen with the right whole-food diet (WAVS trial)
20%of bone mass can be lost in the decade after menopause without intervention
🌡️ Hot flash & vasomotor symptom scoring
🦴 Personalised calcium & bone plan
🌱 Phytoestrogen targets for your profile
🧬 S-Equol producer assessment
🌸

Welcome to your Menopause Planner

This planner uses two internationally validated clinical tools, the Menopause Rating Scale (MRS) and the Greene Climacteric Scale, to score your symptoms and build a nutrition plan tailored to your body right now.

How this works

You'll answer 16 questions about how you've been feeling. Your answers generate a clinical symptom score, which then maps to one of three evidence-based nutrition protocols: designed for your exact symptom profile. The whole thing takes about 5 minutes.

This planner is for educational and nutritional guidance only. It does not replace a medical consultation. If you're considering hormone therapy, always speak to your doctor first.

MENOPAUSE NUTRITION

Eat for the change

A specialist menopause dietitian can build you a fully personalised plan: phytoestrogen loading, bone protocol, and weight management included.

Book a Consultation →

WHAT THIS PLANNER COVERS

📊
Validated MRS + Greene scoring11-item MRS + vasomotor isolation: used globally in clinical trials
🌱
Phytoestrogen target calculation50–100mg isoflavone target · S-equol producer assessment
🦴
Calcium bioavailability guideRagi vs dairy vs moringa · Indian-specific sources
🇮🇳
India-specific guidelinesIMS 2026 · Indian Menopause Society · ICMR-NIN 2024
⏰
Chrononutrition timing planFront-load meals · Evening calcium protocol

CLINICAL BASIS

Menopause Rating Scale (MRS)Internationally validated · 11 items across 3 subscales · Used in 40+ countries
WAVS Trial 202179% hot flash reduction on whole-food plant diet with soybeans
IMS 2025/2026 GuidelinesWeight management · Mediterranean diet · Chrononutrition
ICMR-NIN 20241000mg calcium · 600 IU Vit D · Millet & pulse emphasis

RELATED DIETXP TOOLS

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Metabolic Syndrome CalculatorIDF 2005 · siMS · IDRS
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PCOS Nutrition CalculatorTDEE + low-GI macros

⚕️ Clinical Disclaimer: This planner uses the validated Menopause Rating Scale (MRS) and Greene Climacteric Scale for educational and nutritional guidance. Symptom scores are not a medical diagnosis. Nutritional recommendations are based on IMS 2025/2026, Indian Menopause Society 2026, and ICMR-NIN 2024 guidelines. The Menopause Society (NAMS) 2023 position statement does not recommend soy foods, equol supplements or avoiding triggers for hot flashes, because the evidence is limited or inconsistent; it does list weight loss as an option. All results require physician interpretation before clinical action. Please speak to your doctor before starting any supplements or making significant dietary changes.

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