Cycle Phase Calculator
Find out which phase of your menstrual cycle you're in today — menstrual, follicular, ovulatory or luteal — and what your body typically needs in that phase.
Your cycle
Enter the first day of your last period to see your current phase.
The four phases of the menstrual cycle
- Menstrual (roughly days 1–5)
- Your period. Hormones are at their lowest and energy is typically lower — a natural rest window.
- Follicular (roughly days 6–13)
- Oestrogen rises. Energy, mood and focus climb. A strong window for new projects and harder workouts.
- Ovulatory (roughly days 14–16)
- Ovulation. Confidence and libido peak. Best window for important conversations and social plans.
- Luteal (roughly days 17–28)
- Progesterone rises then falls. PMS can appear in the second half — cravings, bloating, low mood.
Frequently asked questions
How do I know what phase of my cycle I'm in?
Count the days from the first day of your last period. Days 1 to ~5 are the menstrual phase, days ~6 to ~13 are the follicular phase, days ~14 to ~16 are the ovulatory phase, and the remaining days until your next period are the luteal phase. Use the calculator above for a personalised estimate based on your own cycle length.
What is the luteal phase?
The luteal phase is the second half of your menstrual cycle, from ovulation to the day before your next period. It usually lasts around 12–14 days. Progesterone is dominant, which is why many people notice PMS symptoms, low mood, bloating, cravings or fatigue in this phase.
How long is each phase of the menstrual cycle?
In an average 28-day cycle: the menstrual phase lasts 3–7 days, the follicular phase runs from the end of your period to around day 13, the ovulatory phase is a 2–3 day window around day 14, and the luteal phase covers roughly the last 12–14 days before your next period.
Is this calculator accurate?
It's an estimate based on the length of your cycle. Real cycles vary month to month, and factors like stress, illness, travel and hormonal conditions can shift ovulation. For personalised, day-by-day guidance across your whole cycle, join the Future Her waiting list.
This calculator provides general educational information based on cycle length. It is not medical advice and shouldn't be used as contraception or to diagnose a health condition. If your cycles are irregular, very painful or you have concerns, please speak to a healthcare professional.