Macros While Breastfeeding Calculator

The Macros While Breastfeeding Calculator estimates your daily caloric needs based on your current weight, height, and breastfeeding frequency. This tool helps new mothers nourish their bodies and support milk supply without guessing. Whether you want to lose weight, maintain your current size, or gain weight, this guide offers clarity. It breaks down protein, carbohydrates, and fat for a balanced postpartum diet.

Enter your current weight in pounds (lbs)
Enter your height in inches
Total weight gained during pregnancy in pounds

How Daily Calorie Target Is Calculated

Your daily calorie target represents the total energy your body requires for rest, physical activity, and milk production. We start by calculating your Basal Metabolic Rate (BMR) using the Harris-Benedict equation.

BMR = 655.1 + (4.35 × weight lbs) + (4.7 × height inches) - (4.7 × age 32)

Where:

  • BMR = Calories burned at complete rest
  1. Multiply your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE).
  2. Add breastfeeding calories based on your baby's age (500 or 400 kcal) and frequency.
  3. Adjust for your weight goal by adding 300 kcal to gain or subtracting 300 kcal to lose.

This method ensures you eat enough to fuel lactation while managing your weight safely.

What Your Daily Calorie Target Means

This number tells you exactly how much to eat each day to reach your goals safely while breastfeeding.

Range Name Calorie Range Explanation
High Demand > 2800 kcal Focus on nutrient-dense foods to fuel exclusive breastfeeding or high activity.
Moderate Demand 2400 – 2799 kcal Maintain a balanced plate with complex carbs for steady energy production.
Maintenance Phase 2000 – 2399 kcal Monitor weight trends, as natural weight loss often occurs during this phase.
Weight Loss Phase 1800 – 1999 kcal Ensure the deficit comes from empty calories, not nutrients, to protect supply.

Important: If your target is below 1800 kcal, be cautious as this may impact your milk supply.

This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider or a lactation consultant before making significant changes to your diet or exercise routine while breastfeeding.

Monitor your milk supply and energy levels weekly to ensure your intake is meeting your needs.