Daily Nutritional & Caloric Intake Recommendations

• Dr. Vanessa Susana Stirzaker
• Jul 16, 2025
• 2 min read

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.