Breastfeeding Calorie Needs Estimator

Dial in your breastfeeding calorie targets with science based math that adapts to your activity milk output and months postpartum Choose metric or US units see BMR TDEE lactation add ons and personalized macro goals for balanced energy and recovery Includes weight goal adjustments hydration tips safety notes and clear assumptions for accuracy daily

Input
100 = exclusive. Scale down if supplementing.
Rule of thumb: ~700–900 mL/day in early months.
Use negative to create a small deficit or positive to gain.

This tool is educational and not a substitute for personalized medical guidance. Consult your clinician or dietitian for individual recommendations.

Tips
  • For exclusive feeding in early months, months‑based method is a quick starting point.
  • If pumping output is known, milk‑volume method may reflect your current needs more precisely.
  • Keep deficits modest during lactation to protect supply and recovery.
Assumptions and safety notes
  • Designed for healthy postpartum adults. Not for pregnancy.
  • Protein default 1.1 g/kg; adjust within 1.0–1.6 g/kg per clinician guidance.
  • Activity multipliers follow common sports nutrition conventions.
  • Hydration is an estimate; drink to thirst and clinical advice.

FAQs

Human milk contains energy that must be supplied through diet and body stores. The calculator estimates this cost either by months postpartum or by daily milk volume.
Use the exclusivity slider to scale energy needs. For example, 50% exclusivity halves the added calories from the selected method.
Modest deficits may be appropriate for some people. Use the goal adjustment field conservatively and discuss plans with your clinician to support recovery and milk supply.
The tool uses the Mifflin St Jeor equation for women to estimate resting energy expenditure and then applies an activity multiplier to reach a baseline daily energy need.
Protein is set by grams per kilogram body weight. Fat uses your selected percent of total calories. Carbohydrate fills the remaining calories after protein and fat are allocated.
No. This calculator is for education only and cannot replace individualized care. Always consult your healthcare provider for guidance tailored to your health and lactation goals.

Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.