Calorie Tracking While Breastfeeding: Safe Guidelines
Lose the baby weight without compromising your milk supply.
Important: Always consult your healthcare provider before making dietary changes while breastfeeding. This guide provides general information, not medical advice.
How Many Extra Calories Do You Need?
Breastfeeding burns approximately 300-500 extra calories per day, depending on:
- How often you nurse (exclusive vs. supplementing)
- Your baby's age and milk intake
- Your body's efficiency at producing milk
General guideline: Add 300-500 calories to your pre-pregnancy maintenance calories.
Calorie Minimums While Nursing
Do not go below 1,500-1,800 calories per day while breastfeeding. Going too low can:
- Decrease milk supply
- Affect milk quality
- Cause fatigue and mood issues
- Release toxins stored in fat into breast milk
Safe Weight Loss While Breastfeeding
- Wait until 6-8 weeks postpartum before attempting weight loss
- Aim for 1 lb per week maximum (slower is safer)
- Deficit of 300-500 calories — no more
- Monitor milk supply — if it drops, eat more
Nutrients to Prioritize
| Nutrient | Why It Matters | Good Sources |
|---|---|---|
| Protein (65-70g) | Milk production, recovery | Eggs, chicken, Greek yogurt |
| Calcium (1,000mg) | Bone health (milk drains calcium) | Dairy, fortified foods, leafy greens |
| Iron | Replaces blood loss from birth | Red meat, beans, spinach |
| DHA/Omega-3 | Baby's brain development | Salmon, sardines, fish oil |
| Water | Milk is mostly water | Aim for 12+ cups daily |
Signs You're Eating Too Little
- Decreased milk supply
- Extreme fatigue beyond normal new-mom tired
- Dizziness or lightheadedness
- Baby seems unsatisfied after feeding
- Mood changes, irritability, brain fog
If you notice these signs, increase calories immediately.
Sample Day: 1,800 Calories While Nursing
- Breakfast: 2 eggs, whole wheat toast, avocado (400 cal)
- Snack: Greek yogurt + berries (200 cal)
- Lunch: Chicken salad with olive oil dressing (450 cal)
- Snack: Apple + 2 tbsp peanut butter (280 cal)
- Dinner: Salmon, quinoa, roasted vegetables (470 cal)
Foods to Limit (Not Eliminate)
- Caffeine — Max 200-300mg (passes into milk)
- Alcohol — Wait 2 hours per drink before nursing
- High-mercury fish — Limit tuna, swordfish
- Highly processed foods — Low nutrient value
Track Easily During This Busy Time
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