Postpartum Calorie Needs Calculator
Calculate how many calories you need after pregnancy, including breastfeeding needs.
Calculate Your Postpartum Calories
Your Daily Calorie Needs
Important: Never go below 1800 calories/day while exclusively breastfeeding. Your body needs adequate nutrition for milk production and recovery.
Postpartum nutrition needs
After birth, your body needs extra calories to recover and produce breast milk. Breastfeeding typically burns 300-500 extra calories per day.
1. Calculate base BMR (Mifflin-St Jeor)
2. Multiply by activity level
3. Add breastfeeding calories (300-500 cal)
4. Subtract 250-500 cal if weight loss goal
Breastfeeding needs:
Exclusive breastfeeding: +330-500 cal/day
Partial breastfeeding: +200-300 cal/day
Twins: +400-600 cal/day
FAQs
Can I diet while breastfeeding?
Gentle weight loss (0.5 kg/week max) is safe after 6-8 weeks postpartum. Never cut calories drastically – it can reduce milk supply.
How many calories does breastfeeding burn?
About 300-500 calories per day for exclusive breastfeeding, depending on baby's age and your milk production.
When can I start exercising after birth?
Light walking can start immediately. Wait 6 weeks (or longer after C-section) before resuming intense exercise. Ask your doctor.
Why am I so hungry while breastfeeding?
Breastfeeding increases your calorie needs by 300-500 calories per day. Your body is working hard to make milk!
Will eating less affect my milk supply?
Yes! Eating too few calories (under 1800/day) can reduce milk production. Focus on nutritious foods, not calorie restriction.