Fact Check: Do calories count during periods?
An Instagram reel suggesting that calories do not count during periods is FALSE.
Claim
An Instagram reel claims that calories do not count during periods. In the reel, the user naturalremedies.ig states that the basal metabolic rate (BMR) increases by approximately 10% during this time. Therefore, a daily intake of 2000 calories would require an additional 200 calories. The user claims that women should not feel guilty about eating extra, such as having a piece of cake, and should focus on supporting their menstrual cycle rather than fighting it. The reel says that periods are a valid reason to prioritize rest and recovery, encouraging women to return to regular activities with full energy afterward.
The reel can be accessed here.
Fact Check
This claim is FALSE.
What are periods?
A period is the phase of the menstrual cycle during which a woman experiences vaginal bleeding, typically lasting a few days. While the average cycle occurs every 28 days, it’s normal for cycles to vary, with intervals between 23 and 35 days. Most periods last between 2 to 7 days, with around 5 days being the most common duration. The heaviest bleeding usually occurs in the first two days, where the blood appears red, while lighter days may present with pink or brown spotting. On average, women lose about 20 to 90ml of blood during their period, though some may experience heavier bleeding.
Dr Smriti Uppal, MBBS, MD, Consultant Obstetrician and Gynaecologist, Smriti Maternity Home, Delhi explained, "The menstrual cycle in women is divided into four key phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase. The cycle begins with the menstrual phase, where the uterine lining sheds, leading to bleeding that typically lasts 3-7 days. Following this is the follicular phase, during which the hormone estrogen increases, stimulating the development of follicles in the ovaries, one of which will mature into an egg. This phase lasts from the first day of menstruation until ovulation. Around the middle of the cycle, ovulation occurs, marked by the release of a mature egg from the ovary, typically around day 14 in a 28-day cycle. This phase is triggered by a surge in luteinizing hormone (LH). After ovulation comes the luteal phase, where the hormone progesterone rises, preparing the uterine lining for a possible pregnancy. If fertilization does not occur, hormone levels drop, leading to the breakdown of the uterine lining, and the cycle starts again with menstruation. Each phase is regulated by intricate hormonal changes that influence various aspects of a woman’s reproductive health, including mood, energy levels, and appetite."
Do calories not count during your period?
Calories do count during periods. There is no scientific evidence or medical consensus to support the claim that calories do not count during periods.
A study by Michaela M. Rogan et. al. published in Nutrition Reviews found that overall energy intake tends to be higher during the luteal phase of the menstrual cycle compared to the follicular phase, with the lowest levels of intake likely occurring during the late follicular and ovulatory phases.
A clinical trial by M.C. Martin et. al. evaluated dietary intake in 18 women across four to six ovulatory cycles, with phase lengths determined by basal body temperatures and luteinizing hormone levels. The study found significant increases in energy, protein, carbohydrate, fat, and several micronutrients (including vitamin D, riboflavin, potassium, phosphorus, and magnesium) during the midluteal phase compared to the midfollicular phase. These findings suggest that menstrual cycle hormones regulate food intake and highlight the importance of considering cycle phases in nutrient intake studies among premenopausal women.
Reimer et al conducted a study and reported a mean increase of 337 kcal/day from the follicular phase to the luteal phase,
Anna M. Gorczyca et. al.'s study, published in the European Journal of Nutrition, found that protein consumption, especially from animal sources, increases during the luteal phase of the menstrual cycle, alongside a higher occurrence of food cravings. These results suggest a potential link between macronutrient intake and the phases of the menstrual cycle, independent of ovulation.
Does basal metabolic rate (BMR) increases by approximately 10% during this time?
A study in The American Journal of Clinical Nutrition observed notable changes in basal metabolic rate (BMR) throughout the menstrual cycle. The research found that instead of increasing, BMR decreases during menstruation, hits its lowest point around one week before ovulation, and then increases consistently until the start of the following menstrual period.
Is there an increase in daily energy intake of 200 calories during periods?
As per ICMR, "Estimated Average Requirements (EAR) represent the daily intake of a nutrient estimated to meet the needs of 50% of individuals in a specific age and gender group. Various factors influence EAR, including age, gender, body composition, physical activity level, and health status. Energy requirements, in particular, vary significantly from person to person due to these factors. Individual metabolic rates, lifestyle, and body size all affect how much energy someone needs, meaning dietary adjustments during periods or other times should be personalized rather than generalized for all."
There is strong evidence to support that energy requirements fluctuate during the menstrual cycle but there is no scientific evidence or medical consensus to support the claim that calories do not count during periods. There was a scientific study found where it was found that BMR decreases during menstruation so the claim by user that BMR increases by 10% is also False. The user also claims that there increase in daily energy intake of 200 calories during periods which is False as ICMR states that Estimated Average Requirements are different for people and the calorie intake is based on a lot of facts. Hence, this claim is also FALSE.
Responding to the claim Dr Smriti Uppal, MBBS, MD, Consultant Obstetrician and Gynaecologist, Smriti Maternity Home, Delhi said, "This is a common misconception. Calories do count during your period, just like any other time of the month. However, it's important to note that energy requirements can increase during the luteal phase of the menstrual cycle, which occurs just before your period. Hormonal changes, particularly increased progesterone, can lead to heightened metabolism and an increase in appetite, meaning you may feel more hungry or crave specific foods during this time. Research has shown that women tend to consume more calories in the luteal phase, as energy expenditure rises by about 150-300 calories per day. This is a natural response to the body's increased metabolic demands, but it's important to balance this with nutrient-dense foods rather than excessive amounts of sugary or high-fat snacks. While your body may need more energy during certain phases of your cycle, calories always count. Paying attention to both your hunger signals and nutritional choices can help support your body’s needs throughout the menstrual cycle."
Dr. Divya Tripathi, Assistant Professor, Dept of Nutrition and Dietetics, Manav Rachna International Institute Of Research and Studies further explained "Calories do count during periods as the body processes calories the same way throughout the menstrual cycle. Although hormonal fluctuations, particularly changes in estrogen and progesterone, can increase hunger and cravings for high-calorie foods like sweets and carbs, the body still counts and stores any excess calories consumed. Overeating during menstruation can lead to weight gain if calorie intake exceeds energy expenditure. While it is natural to experience shifts in appetite, it’s important to maintain a balanced diet rich in nutrient-dense foods to satisfy cravings without overconsuming. Staying hydrated and listening to your body’s signals can help manage these fluctuations and maintain healthy eating habits. The body processes calories consistently, and excess intake without appropriate activity can lead to weight gain, making balanced nutrition essential during menstruation."
Medical Dialogues Final Take
Numerous studies have shown that calorie intake varies throughout the menstrual cycle, with an overall increase in energy consumption during the luteal phase compared to the follicular phase. The findings of various studies highlight the importance of considering menstrual phases in dietary studies and prove that calories are indeed counted and regulated by the body, even during the menstrual cycle but calories do count during periods and overconsumption of calories can lead to weight gain. The claims that basal metabolic rate (BMR) increases by approximately 10% and the daily intake of 2000 calories would require an additional 200 calories are also FALSE.
Thus the claim that Do calories not count during your period is FALSE.
