Calorie tracker for menopause
Hormonal changes during peri and post-menopause shift body composition — typically toward more abdominal fat and less muscle. Higher protein intake (1.0g/kg+), resistance training, and small calorie awareness are the levers that work.
CalPilot isn't a medical app — use alongside your healthcare provider.
What gets in the way
- ! Estrogen decline drives more visceral fat storage
- ! Muscle loss accelerates — strength training and protein are protective
- ! Hot flashes can disrupt sleep, which itself affects appetite
- ! Resistance training often missing from prior fitness routines
How CalPilot fits
Higher protein default
Default protein target is 1.0g/kg, not 0.8 — calibrated for menopausal needs.
Strength + nutrition tracking
Log lifts alongside meals. Strength progression matters more than scale weight.
Sleep-aware tracking
Apple Health sleep data surfaces alongside intake — spot patterns where poor sleep drives overeating.
A day in the life
Morning weigh-in shows weight up 1 lb but waist measurement unchanged. Strength workout: dumbbell rows up 5 lbs from last week. Dinner photo-logged — protein 32g, total daily 110g. Sleep was 7.5 hours.