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Your cycle shapes your fuel.

Female athletes have a distinct nutritional advantage that most apps ignore entirely. Your hormones shift through the month, and so do your energy needs.

The four phases and what they mean for nutrition

Your cycle divides into four distinct hormonal phases. Each one affects your metabolism differently.

MenstruationDays 1–5

Oestrogen and progesterone are at their lowest. Energy needs are at baseline. Iron-rich foods support what you are losing. Focus on consistent fuelling — this is not the time to restrict.

FollicularDays 6–13

Oestrogen rises sharply. Your body becomes more insulin-sensitive and carbohydrate-efficient. Performance tends to peak here. Carbohydrate targets stay at baseline — your body is using them effectively.

LutealDays 14 to 5 before period

Progesterone rises and drives a real increase in resting metabolic rate. Research consistently shows spontaneous calorie intake rises by 100–200 kcal in this phase. We raise your target to match your elevated needs rather than leaving you fighting your own hunger.

Late LutealFinal 5 days before period

Progesterone peaks then drops. PMS symptoms are most common here. Magnesium and B6 support mood regulation. The elevated calorie target continues — this is not the time to cut back.

How we read your cycle

We read your menstrual flow data from Apple Health — no manual entry needed.

If you track your period in the Apple Health app, or with a wearable that syncs to Apple Health — Garmin, Fitbit, Apple Watch, and most other devices do — we pick up your last period start date and your average cycle length automatically. Your phase updates every day without you having to do anything.

If you do not have cycle data in Apple Health, you can enter your last period start date and cycle length manually in your account settings. We calculate your phase from that.

What actually changes in the app

  • Daily calorie target — increases by 130 kcal in the luteal and late luteal phases. Protein and fat targets adjust proportionally. Carbohydrate target stays consistent.
  • Dashboard phase card — shows your current phase, which day of your cycle you are on, and the active calorie adjustment. Tap to review your full cycle settings.
  • Phase-specific tips — brief nutrition notes appear on your dashboard based on your current phase. Iron focus during menstruation. Carbohydrate efficiency in follicular. Anti-inflammatory focus when progesterone peaks.

What about hormonal contraception?

Hormonal contraception — the pill, patch, hormonal IUD, implant, or injection — suppresses the natural hormonal cycle that drives these phase differences. The oestrogen and progesterone fluctuations that cause the metabolic shifts either do not occur or are substantially blunted.

If you use hormonal contraception, we keep your targets consistent throughout the month. There is no phase card, no adjustment, and no cycle prompt. Your targets are calculated on the standard model.

You can set this in your cycle tracking settings. We will not assume either way without you telling us.

How to enable cycle tracking

We will ask during onboarding whether you want to enable cycle tracking. If you skip it or want to turn it on later:

  • Open the Account tab
  • Tap “Cycle tracking”
  • Toggle cycle tracking on and confirm whether you use hormonal contraception
  • If you have period data in Apple Health, it syncs automatically. Otherwise you can enter your last period start date and cycle length manually.

Cycle tracking is only available on female profiles. It does not affect athletes on hormonal contraception.

M0VE is in early access.

Join the waitlist and we will be in touch.