Breastfeeding Energy Requirements
Caloric needs increase during lactation. Enter demographic and activity details to tailor nutrition recommendations during breastfeeding.
Sex affects basal metabolic rate. Most breastfeeding individuals will select female.
Helps adjust calorie needs as milk production stabilizes.
BMR (Mifflin-St Jeor)
1420 kcal
Activity calories
1953 kcal
Lactation adjustment
+580 kcal
Total recommended calories
2533 kcal/day
Target protein intake
77 g/day
≈1.1 g/kg body weight for lactation support
Suggested fluid intake
4.4 liters/day
Includes water, milk, soups, and other hydrating beverages
How to Use This Calculator
Enter personal measurements
Age, height, and weight are required to estimate basal metabolic rate using the Mifflin-St Jeor equation.
Select activity and feeding status
Daily energy expenditure and breastfeeding stage determine additional caloric needs.
Review calorie, protein, and fluid targets
Use these targets to plan nutrient-dense meals and maintain hydration while breastfeeding.
Formula
Mifflin-St Jeor BMR: Female = 10W + 6.25H − 5A − 161; Male = 10W + 6.25H − 5A + 5 (W in kg, H in cm, A in years)
Maintenance calories: BMR × Activity factor (1.2–1.9)
Lactation adjustment: +500 kcal (exclusive) or +300 kcal (partial). Additional +20 kcal/month postpartum up to 6 months, reflecting higher production early postpartum.
Protein target: 1.1 g/kg body weight. Fluid target: 3 L + 0.02 × weight (kg).
Full Description
Lactation increases energy demands to support milk production, typically requiring an additional 300–500 kcal per day. Requirements vary with exclusive vs partial feeding, infant age, maternal body composition, and physical activity. Adequate nutrition sustains milk supply, maternal recovery, and micronutrient stores. While this calculator offers evidence-based estimates, regular monitoring with a healthcare provider ensures that nutritional needs and weight trends remain appropriate.
Frequently Asked Questions
Do I need to eat extra calories indefinitely?
Extra calories are highest during exclusive breastfeeding and can gradually decrease as the baby begins solid foods or weaning progresses.
What if I want to lose weight while breastfeeding?
A modest deficit (≈250 kcal/day) may be safe after milk supply is well established. Work with a clinician to avoid compromising lactation.
Do I need supplements?
Many breastfeeding individuals continue prenatal vitamins. Ensure adequate calcium, vitamin D, and omega-3 intake; consult your provider for specific needs.
Does pumping change calorie needs?
Pumping that replaces direct feeds typically maintains similar energy demand. If milk volume increases, caloric needs may rise slightly.