Daily Nutritional & Caloric Intake Recommendations

Navigating perimenopause, menopause, or post-menopause comes with its share of physical, emotional and hormonal shifts. The right nutrition can make a powerful difference in how you feel and function during this time.

This evidence-informed guide offers practical daily targets, rooted in the 3R Method™ approach — combining clinical care with sustainable, lifestyle-based hormone support. Think of this as your daily nutrition blueprint for balance, energy, and long-term wellbeing.

Key Nutrients & Daily Targets for Midlife Women:

Nutrient	Recommended Daily Intake	Function	Notes for Midlife Women
Calories	1,800–2,200 kcal	Supports energy balance	Adjust based on activity level and metabolism
Protein	1.0–1.2 g per kg body weight (~75–90g)	Muscle maintenance, hormone support	Include protein with every meal
Carbohydrates	130–200g	Energy source, supports hormone regulation	Focus on complex carbs; avoid blood sugar spikes
Fiber	25–30g	Supports gut health, aids estrogen detox	Essential for reducing menopausal bloating
Fats	25–35% of daily calories	Hormone production, brain health	Prioritize omega-3s and monounsaturated fats
Salt (Sodium)	Less than 2,300 mg	Maintains electrolyte balance	Minimize processed foods
Calcium	1,000–1,200 mg	Vital for bone health	Especially important after menopause
Magnesium	310–420 mg	Supports mood, sleep, muscle health	Often depleted during stress
Water	2–2.7 L (8–11 cups)	Hydration, detoxification	Increase intake with exercise or hot weather
Vitamin D	600–800 IU (or based on testing)	Supports bone health, mood	Supplement if levels are low
Iron	8 mg (postmenopausal)	Supports oxygen transport	Check your individual needs
Zinc	8–11 mg	Immune function, hormone support	Can help with skin and hair health

A Note on Personalisation

These guidelines offer a reliable starting point, but every woman’s needs are unique. Factors like activity level, health conditions, lab results, and symptom patterns may mean your targets differ. Always work with a qualified healthcare provider to tailor your nutrition plan.

The Bottom Line

Midlife isn’t about restriction. It’s about replenishment. Nourishing your body with the right nutrients supports hormone balance, energy, mood, and longevity. With thoughtful, targeted nutrition, you can move through perimenopause and beyond feeling stronger, steadier, and more in tune with your body.