CALORIE CALCULATOR

for Breastfeeding

Confused about how much to eat while breastfeeding? This FREE calorie calculator will estimate how many calories you need, whether you're exclusively breastfeeding, combo feeding, or also pregnant.

But here's the truth: knowing how much to eat is just the first step. The real challenge is figuring out what to eat day-to-day.

👉 That’s where my 4-Week Breastfeeding Meal Plan comes in. Scroll down to learn more!

This calorie calculator estimates your individual calories while breastfeeding and/or pregnant. It uses the Mifflin-St.Jeor Equation, which is what is used most often in a clinical setting by Registered Dietitians like me to calculate calorie needs. In addition, it estimates the amount of calories you need as a result of physical activity, breastfeeding and/or pregnancy and gives you the ideal macro distribution while breastfeeding.

Please note that the results are estimates, and do not guarantee weight loss, weight gain, an adequate milk supply or sufficient calories while pregnant or breastfeeding. Please also note that weight loss is NOT recommended while pregnant, so the resulting numbers for weight loss do NOT apply for moms who are pregnant. Please contact your health care provider if you are unsure how many calories you should be consuming while pregnant and/or breastfeeding.

How Many Calories Do I Need While Breastfeeding?

Breastfeeding burns energy - a lot of it. In fact, making breast milk can burn an estimated 300 to 500 extra calories per day. That's like going on a 45 minute run - every day!

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How many calories you need depends on your:

Body size
Activity level
Breastfeeding status (exclusively or partially)
Whether you're pregnant again
Whether you're nursing twins
Your overall metabolism

This calculator gives you a personalized number based on scientific formulas - not guesswork.

Can You Safely Lose Weight While Breastfeeding?

Yes, but you have to be smart about it.

Extreme dieting, skipping meals, or eating too little can decrease your milk supply, increase stress hormones, and slow your metabolism. But a gentle, sustainable approach works.

Here’s what I recommend (and personally followed as a breastfeeding mom of two):

✅ Eat enough: Stay above your "minimum to maintain milk supply" threshold.
✅ Focus on protein, fiber, healthy fats and lactation superfoods.
✅ Don't skip meals - especially not breakfast (read my post about intermittent fasting here)
✅ Make meals easy and enjoyable
✅ Don’t stress about working out - high cortisol from stressful workouts can sabotage your weight loss efforts.

More on this topic on my blog post "How Many Calories Does Breastfeeding Burn?"

My Personal Story

As a Registered Dietitian and Certified Lactation Counselor, I created this calculator to help moms like you understand what your body truly needs.

After both of my pregnancies, I lost all of my baby weight - gradually and without stretch marks - by eating nourishing, satisfying meals that supported my milk supply, wound healing, hormonal balance and skin integrity.

No dieting. No calorie-counting. No gym. Just real food, real healing, and a plan that worked with my body.