Breastfeeding calorie needs

Mslmesq

I'm 4 weeks post partum and need to lose 20 lbs, but I'm breast pumping to feed little one. Does any one know the extra calorie needs I should tack on to maintain milk supply, but still slowly lose weight. Thanks in advance!

janetay01

I'm no expert but I've read in a number of places and been told by people that you should allow around approx.500 cals a day for exclusive breastfeeding. If you look in the food database, there are a number of entries for breastfeeding which give you different amounts - I guess depending on how much you are feeding.

missxlisa

I usually set my calorie goal to maintenance, eat back exercise calories, and just use the breastfeeding as a built in deficit for weight loss to lose 0.5-1lb a week

kalyrra

The widely accepted default number is 500 calories. But it really depends on how much you're pumping/feeding the little one. I was losing weight while breastfeeding my son until he started sleeping through the night. I didn't adjust my calories, and then started gaining as a result.

So, I would probably start with maintenance calories and adjust from there. If you're still hungry, add some more calories.

Also, just from my own experience... my milk supply didn't suffer from me cutting some calories (I didn't cut drastically, I'm sure it might affect it if I had). BUT: It suffered if I wasn't drinking enough water. So make sure you're drinking lots of fluids. I found it easy to remember if I made sure I drank a bottle of water every time I nursed or pumped.

meggwyn

I second the water thing!!! Water intake affects milk supply the most. Also, making sure you get in healthy fats. I always go with 500 calories for EBF until starting solids, and then decrease to 300.