Breastfeeding Calorie Calculator

Your details

Your current age in years.
years
Your current postpartum body weight.
kg
Your height.
cm
Average exercise frequency over the past two weeks, not counting childcare.
Exclusive means baby gets only breast milk. Partial means baby also eats solids or formula.
A deficit larger than 500 kcal/day while breastfeeding is not recommended because it can reduce milk supply.
Recommended daily caloriesHealthy range
2,391kcal

Total calories to eat each day to meet your goal

Basal metabolic rate1,375kcal
Maintenance (pre-lactation)1,891kcal
Breastfeeding addition500kcal
Calorie reduction for goal0kcal
Minimum safe intake1800 kcal/day minimum (La Leche League International)
Base metabolism (BMR)1,375
Breastfeeding addition500

Your daily calorie target is 2,391 kcal.

  • During exclusive breastfeeding (0-3 months), your body uses approximately 500 kcal/day to produce milk.
  • Your estimated maintenance calories (without nursing) are 1891 kcal/day based on your activity level.
  • Eating at maintenance keeps your energy up and supports a consistent milk supply.

Next stepSpread your calories across 3 meals and 2-3 snacks. Prioritise protein (at least 71 g/day), calcium (1,000 mg/day), and omega-3 fats (DHA at least 200 mg/day) to support both your health and your baby's development.

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