Menstrual Cycle Phase Calculator — What Phase Am I In?
Find out which phase of your menstrual cycle you're in today and what it means for your body.
Frequently Asked Questions — Menstrual Cycle Calculator
What are the 4 phases of the menstrual cycle?+
1) Menstrual phase (Day 1-5): Period. Estrogen and progesterone at lowest — rest and iron-rich foods. 2) Follicular phase (Day 6-13): Rising estrogen — peak energy, best for heavy training and new projects. 3) Ovulation (Day 14-16): LH surge — peak strength and libido. 4) Luteal phase (Day 17-28): Rising progesterone — PMS window, prefer moderate exercise and comfort foods.
Why do I feel different at different times of the month?+
Your hormones change dramatically across your cycle: estrogen peaks at ovulation (making you feel energetic and sociable), progesterone rises in the luteal phase (causing fatigue, bloating, and mood changes = PMS). Cortisol vs. estrogen balance also explains perimenstrual anxiety.
How should I adjust my workouts to my cycle?+
Follicular/ovulation phases: Prioritize heavy compound lifts, HIIT, and PRs — estrogen is anabolic and anti-inflammatory. Luteal phase: Moderate intensity, yoga, Zone 2 cardio. Reduce volume by 20-30%. Menstrual phase: Walking, gentle yoga, and mobility. High cortisol in this phase makes intense training counterproductive.