Does this seem about right?

kimspearey
kimspearey Posts: 19 Member
edited December 2024 in Food and Nutrition
So for my height / weight/ age the calculator shows my BMR to be approx 1,462 calories per day.
Adjustment for moderate activity/ work outs 3x per week sets my maintenance calories at 2,010 per day.
As I am breastfeeding and that burns 300-500 calories per day, if I aim to reach/ not exceed my maintenance calories per day, I should lose weight at a low/moderate pace through the calories exceeded via milk production.
I’m hoping by doing it this way my body will naturally lose weight without compromising my milk supply.
To be honest I’m less concerned about my ‘weight’ as a number and more focused on gaining muscle and losing body fat but is this a good starting point?

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    Congrats!

    Many people who are breastfeeding do exactly that..either add 300-500 calories or eat at maintenance and let it create the deficit to lose at a reasonable pace.
    Make sure to monitor your weight (to make sure you aren't losing too fast) as well as milk supply along the way and adjust if necessary.

    If you want to recomp (lose fat and gain muscle) then you will have to eat to maintain, do some form of lifting/resistance training and get adequate protein. (I am 5 months post-partum, breastfeeding and doing this).

  • kimspearey
    kimspearey Posts: 19 Member
    Thanks. I’ve upped my protein and fat to help recovery and I feel my body ‘leaning out’ rather than losing weight iyswim. I’m losing around .5 kg per week but my clothing is fitting better and I feel stronger etc. I think I’ll go along like this then :-) thanks for the great help sardelsa xxx
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