How Many Calories Does Breastfeeding Burn?
Did you know that the energy needed to breastfeed a baby each day is similar to the amount you’d use to walk several miles? After learning this information, you’re probably wondering: “Okay, but how many calories does breastfeeding burn?” We will answer this question (and many more) in our article. So, keep reading to find the answers to the following questions:
- How many calories does breastfeeding burn each day on average?
- What is the connection between breastfeeding and calories burned?
- Exactly how many calories should I eat while breastfeeding to support milk production?
Ready to explore breastfeeding and calories burned, daily calorie needs, and safe weight loss?
🙋 Do you want to skip the reading and find out how many calories you can burn while breastfeeding? Then head over to our breastfeeding calorie calculator!
So, how many calories does breastfeeding burn on average? Experts agree that breastfeeding burns approximately 500-700 calories per day when a mother is exclusively nursing. If you are breastfeeding part-time or supplementing with formula, your calorie burn may be closer to 250-400 calories per day. The number varies depending on several factors, including:
- Baby’s age;
- Frequency of nursing;
- Amount of milk produced;
- Milk’s caloric density; and
- Mother’s metabolism and activity level.
That’s why breastfeeding and calories burned can look different from one parent to another.
As you may know, producing breast milk is actually a really demanding biological process because your body uses a lot of energy to create nutrients that support your baby’s growth and immune system.
This is why the calories burned each day during breastfeeding are significantly higher than before pregnancy and why hunger often increases during lactation. So don’t forget to listen to hunger cues and eat balanced meals to maintain milk supply and energy levels. Our meal calorie calculator may help you with that.
Many moms ask, “How many calories should I eat while breastfeeding to stay healthy and support milk production?” Well, according to medical experts, most breastfeeding mothers need 300 to 500 extra calories per day on top of their regular maintenance intake. Needs may change as your baby grows:
- First 6 months postpartum: add about 330 extra calories per day; and
- Months 7-12 postpartum: increase intake by 400 calories per day.
When considering how many calories you should consume while breastfeeding, remember that your needs depend on age, height, weight, activity level, and feeding frequency. The best approach is to eat regular meals, listen to your appetite, and stay hydrated, as your body will often signal when more energy is needed.
You may wonder if breastfeeding can help you return to your pre-pregnancy weight. Studies show that breastfeeding mothers often lose more weight than those who do not breastfeed. This happens partly because of breastfeeding and calories burned through milk production.
However, results vary, and while some mothers lose weight naturally, others experience slower changes, and this is absolutely normal. It’s generally recommended to wait six to eight weeks after delivery before actively trying to lose weight. Don’t forget that your body needs time to recover and adjust to the demands of milk production.
If you want to lose weight safely, you should consider:
- Eating at least 1,800 calories per day;
- Choosing nutrient-dense foods;
- Losing about 1 pound (0.5 kg) per week; and
- Avoiding extreme calorie restriction.
Gradual weight loss helps protect milk supply and supports long-term health.
So, in brief, the answer to our question, “How many calories does breastfeeding burn?” is as follows:
- Exclusive breastfeeding burns about 500-700 calories per day;
- Partial breastfeeding burns about 250-400 calories per day; and
- Individual results depend on feeding frequency, milk production, and activity level.
And remember, while breastfeeding may help some moms with weight loss, the main priority should always be nourishment, hydration, and overall well-being.
The 4-4-4 rule for breastfeeding is a simple guideline used to help parents safely store expressed breast milk. It means that freshly pumped milk can be stored for up to 4 hours at room temperature, 4 days in the refrigerator, and 4 months in a separate freezer compartment (though up to 12 months is fine).
Caffeine. Tea and coffee aren’t the only foods that contain caffeine: you can also find it in chocolate, various energy drinks, and soft drinks. It’s a good idea to reduce your caffeine intake while breastfeeding, as it’s a stimulant that can make your baby restless. If you consume caffeine, try not to exceed 300 mg per day.
This article was written by Claudia Herambourg and reviewed by Steven Wooding.