breastfeeding

When I was in College, I took a class on Food and Nutrition Managment. I was told that a pregnant/nursing woman needs to follow the Canada's Food Guide to Healthy Eating (5-12 Grains, 5-10 Vegetables/Fruit, 3-4 Milk, 2-3 Meat Servings/day).... PLUS drink an extra Cup of Milk (250ml) and 2 slices of bread.

I don't really know how many calories it is... but it's an extra cup of milk & 2 slices of bread. However much that is.... Hope this helps!

I was taught to calculate how many I would need if I wasn't breastfeeding and then if my baby is 0-6months I add 400-600 calories on top. If the baby is 6-12 months then 300-600 depending on how well the baby takes to solids and how much he/she consumes. After that age its 200-300 calories.
Also it comes down to what calorie level you can do that you feel doesn't leave you depleted and doesn't run the risk of decreasing your supply.
Do not be surprise if the last 10 lbs or so a baby weight doesn't drop till breastfeeding is done. That happens more than main media tends to admit. Its just the bodies way of always making sure there are some stores to use.
All in all talk to a nutritionist to be on the safe side.