How To Calculate How Many Calories Used While Breastfeeding

Most infants double their birth weight in the first four to six months. Eating enough calories during breastfeeding ensures adequate fat content in your milk so that your baby grows properly. In addition, adequate nourishment will help you to produce enough quality milk to sustain exclusive breastfeeding for as long as possible. The World Health Organization recommends that you breastfeed your child exclusively for the first six months of life. Determine your calorie needs during breastfeeding to ensure that you are eating enough.

Step 1

Determine your activity level. If the amount of physical activity you perform every day is limited to the activities of daily living, such as walking to and from the car and sitting at a desk, you have a sedentary lifestyle. You are moderately active if you walk at a brisk pace at least 1.5 miles per day or the equivalent. An active lifestyle includes more than three miles a day of brisk walking.

Step 2

Determine your daily calorie requirement. If you are a sedentary woman between the ages of 19 and 30, you require 2,000 calories per day. If you are a sedentary woman between 31 and 50 years old, you need 1,800 calories a day. For a moderately active lifestyle, you need between 2,000 to 2,200 calories. Consume 2,200 to 2,400 calories if you are active.

Step 3

Add 500 calories to your daily calorie requirement during the first six months of breastfeeding. During months seven through nine, when milk production rates begin to decrease, add 400 calories to your daily calorie requirement.

Tips and Warnings

If you need to lose pregnancy weight, breastfeed for more than the recommended six months. If you are sedentary, aim for more movement in your day, such as yard work, bicycling or pushing a stroller.
Your calorie needs may be different if you are underweight or overweight. Your doctor may recommend a safe calorie level if you gained too much weight or not enough during your pregnancy.