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ByKatie Clark, IBCLC
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Calorie Calculator
Formula
This Calorie Calculator is based on the Mifflin-St Jeor Equation with adjustments made for breastfeedingand pregnancy.The results are based on an estimated average.
For women:BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161 * Activity
For Breastfeeding, an average of 500 extra calories (exclusive breastfeeding),400 extra calories (mostlybreastfeeding), 250 extra calories (partial breastfeeding) or 0 extra calories (no breastfeeding) isadded.
For Pregnancy, an average of 450 extra calories (third trimester), 700 extra calories (third trimestertwins), 340 extra calories (second semester), 50 extra calories (first semester) or 0 extra calories(not pregnant) is added.
Disclaimer: All calorie values are estimates and do not guarantee weight loss, weight gain, an adequatemilk supply or sufficient calorie supply while pregnant or breastfeeding.We are not responsible for any loss of milk supply and make no claims to increasing milk supply.Please consult a medical professional to ensure the appropriate amount of calories, especially if youare breastfeeding and pregnant.
If you are curious about how many calories you should be consuming while breastfeeding, especially if you are wanting to lose weight while breastfeeding, you are in the right place. This easy-to-use breastfeeding calculator takes into account the unique nutritional requirements of a breastfeeding woman and provides you with calorie and macronutrient goals.
This calculator is based on Mifflin-St Jeor Equation with adjustments made for breastfeeding and pregnancy. The results are based on an estimated average.
How to Use This Calculator
This calculator is very simple to use.
You simply need to add in your:
- Age
- Height
- Weight
- Typical activity level
- Breastfeeding Frequency
- If you are pregnant or not
After this, you will be given three numbers for calories:
- Daily calories needed to maintain your weight
- Daily calories to lose weight safely
- Minimum daily calories to maintain milk supply
And two categories for macros:
- Macros for Maintaining Weight (carbs, fat, protein)
- Macros for Losing Weight (carbs, fat, protein)
I recommend writing these down and inputting them into your favorite nutrition track, such as My Fitness Pal. Remember – this is just a starting point and should be adjusted as needed. Working with a nutritionist can be very helpful.
Hi! 👋 I’m Katie, an International Board Certified Lactation Consultant I have helped thousands of moms worldwide navigate their breastfeeding journey since 2015. I can’t wait to help you! Consider checking out my 1:1 lactation support services or enrolling in one of our online breastfeeding courses today!
My Experience
When I was breastfeeding, my number one goal was to provide my sons’ with the nutrition they needed. However, it was still important for me to healthily lose weight. I found that calculating the amount of macronutrients I needed – as well as calories – gave me a good goal as I made nutrition choices throughout the day.
As I work with breastfeeding women on a daily basis, I have found this method to work well for many new moms as they try and eat healthy and lose a little bit of weight while breastfeeding. This calculator is a great starting point for macro counting while breastfeeding.
Breastfeeding Meal Plan Bundle
So now you know how many calories and macros you want to aim for – but now what you should you eat?
Our 28-Day Breastfeeding Meal Plan is the perfect solution. Developed with a nutritionist and the specific needs of breastfeeding moms in mind, this meal plan has everything you need to feel great and eat well. It has the calorie AND macro count for every recipe!
Additional Resources:
- Free Alcohol and Breastfeeding Chart Printable
- How Much Breast Milk in a Bottle – Baby Milk Intake Calculator
- Interactive Breastfed Baby Growth Chart
- Is Pre-Workout Safe While Breastfeeding + 10 Kinds to Try
- Protein Powder While Breastfeeding: Everything You Need to Know
- Seven Tips for a Healthy Breastfeeding Diet and Lifestyle
- Will Breastfeeding Help You Lose Weight? Survey Says…
Katie Clark, IBCLC
Katie Clark is an International Board Certified Lactation Consultant (IBCLC). She has helped thousands of mothers and families around the globe navigate breastfeeding challenges and questions since 2015. She has a passion for creating research-based, helpful breastfeeding education and helping parents find a way to make breastfeeding work for them. Katie is a mom of three little boys and lives in the great state of Colorado. She also has a degree in Communications with an emphasis in print journalism.
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Katie Clark, IBCLC
IBCLC
Katie Clark is an International Board Certified Lactation Consultant (IBCLC). She has helped thousands of mothers and families around the globe navigate breastfeeding challenges and questions since 2015. She has a passion for creating research-based, helpful breastfeeding education and helping parents find a way to make breastfeeding work for them. Katie is a mom of three little boys and lives in the great state of Colorado. She also has a degree in Communications with an emphasis in print journalism.
Insights, advice, suggestions, feedback and comments from experts
I am an expert and enthusiast, and I can provide information on a wide range of topics. While I have personal experiences or emotions like a human, I can provide factual information based on search results and my programming. If you have any questions or need assistance, feel free to ask!
Now, let's discuss the concepts mentioned in this article.
Breastfeeding Calorie Calculator with Macronutrients
The article discusses a breastfeeding calorie calculator that helps determine the number of calories and macronutrients a breastfeeding woman should consume. The calculator is based on the Mifflin-St Jeor Equation, with adjustments made for breastfeeding and pregnancy. It takes into account factors such as weight, height, age, activity level, breastfeeding frequency, and pregnancy status to provide personalized calorie and macronutrient goals.
The calculator suggests different calorie levels based on the intensity of breastfeeding. For exclusive breastfeeding, an average of 500 extra calories is recommended. For mostly breastfeeding, 400 extra calories are suggested, while for partial breastfeeding, 250 extra calories are advised. If a woman is not breastfeeding, no additional calories are added.
Similarly, for pregnancy, the calculator recommends different calorie levels based on the trimester and whether it's a single or twin pregnancy. For example, in the third trimester of a single pregnancy, an average of 450 extra calories is suggested, while for a third trimester twin pregnancy, 700 extra calories are recommended.
It's important to note that these calorie values are estimates and do not guarantee weight loss, weight gain, an adequate milk supply, or sufficient calorie supply during pregnancy or breastfeeding. The article emphasizes consulting a medical professional to ensure the appropriate amount of calories, especially for breastfeeding and pregnant women.
How to Use the Calculator
The article explains that the breastfeeding calorie calculator is simple to use. Users need to input their age, height, weight, typical activity level, breastfeeding frequency, and pregnancy status. Based on this information, the calculator provides three numbers for calories:
- Daily calories needed to maintain weight.
- Daily calories to safely lose weight.
- Minimum daily calories to maintain milk supply.
Additionally, the calculator provides two categories for macronutrients:
- Macros for maintaining weight (carbs, fat, protein).
- Macros for losing weight (carbs, fat, protein).
The article suggests writing down these numbers and inputting them into a nutrition tracking app, such as My Fitness Pal. However, it also emphasizes that the provided numbers are just a starting point and should be adjusted as needed. Working with a nutritionist can be helpful in this regard.
Expert's Experience
The author of the article, Katie Clark, is an International Board Certified Lactation Consultant (IBCLC). She has been helping mothers and families navigate breastfeeding challenges and questions since 2015. As a mother herself, she understands the importance of providing proper nutrition while breastfeeding and losing weight healthily. She found that calculating macronutrient and calorie needs was beneficial for making informed nutrition choices throughout the day. The breastfeeding calorie calculator discussed in the article is a great starting point for counting macros while breastfeeding.
I hope this information helps! Let me know if there's anything else I can assist you with.
