How many calories should I eat to maintain my breast milk supply?

Understanding Caloric Needs for Breastfeeding
Breastfeeding is a remarkable process that not only nourishes your baby but also requires significant energy from the mother. To maintain an adequate milk supply, it’s essential to understand how many calories you should consume daily.
Increased Caloric Requirements
For breastfeeding mothers, the caloric needs increase substantially. Research indicates that women who are exclusively breastfeeding should aim to consume approximately 450 to 500 extra calories per day compared to their pre-pregnancy caloric intake . This increase is crucial for supporting both the mother’s energy levels and the production of breast milk.
Total Daily Caloric Intake
While the exact number of calories can vary based on individual factors such as age, weight, and activity level, a general guideline suggests that breastfeeding mothers should consume between 2,200 to 2,800 calories per day. This range accounts for the additional calories needed for milk production. For instance, if a woman’s pre-pregnancy caloric requirement was around 2,000 calories, she should aim for a total of about 2,450 to 2,500 calories daily while breastfeeding.
Nutritional Quality Matters
It’s not just about the quantity of calories; the quality of those calories is equally important. A balanced diet rich in nutrients will not only help maintain energy levels but also promote optimal milk production. Foods high in protein, healthy fats, and complex carbohydrates should be prioritized. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins can help ensure that both mother and baby receive the necessary nutrients.
Conclusion
In summary, to maintain a healthy breast milk supply, breastfeeding mothers should increase their caloric intake by 450 to 500 calories per day, leading to a total daily intake of around 2,200 to 2,800 calories. Focusing on a nutrient-dense diet will support both the mother’s health and the quality of breast milk, ensuring that the baby receives the best possible nutrition during this critical period.

What should I be eating to produce more breast milk?

Just eat a balanced diet that includes a variety of vegetables, fruits, grains, protein, and a little bit of fat.

Can not eating enough calories affect milk supply?

A sudden drop in calories can reduce milk supply.

What is a calorie deficit for breastfeeding?

A conservative deficit of 200-300 calories a day unless obese/overweight is safe when breastfeeding.

Is it okay to be in a calorie deficit while breastfeeding?

Dieting while nursing is not recommended by most experts. This is because the body needs more energy to produce breast milk, roughly 500 extra calories each day. To lose weight, a calorie deficit is a must.

What is a safe calorie deficit while breastfeeding?

Here are some tips to help you lose your baby weight in a healthy and nutritious way: Eat less but not too little. Breastfeeding mothers should avoid eating fewer than 1500–1800 calories per day. This allows you to consume enough nutrients and avoid producing too little milk ( 21 ).

How to lose 20 pounds in a month while breastfeeding?

How to Lose 20 Pounds While Breast-feeding

1. Breastfeed as often as the baby shows hunger cues and avoid giving the infant formula.
2. Decrease your caloric intake to around 1,500 to 1,800 calories a day.
3. Eat smaller, more frequent meals.
4. Exercise for 30 minutes or more, on most days of the week.

How many calories to maintain milk supply?

If you have a healthy body mass index (BMI) and are of average height, your total energy needs during lactation are approximately 2500 to 2800 calories per day for the first six months after birth and slightly less thereafter.

Is 1500 calories too low for breastfeeding?

It’s recommended to get at least 1800 calories a day if you’re breastfeeding (1200 is not enough, even if you are not breastfeeding – eating too few calories can damage your metabolism and make it harder to lose weight long-term).

Will my milk dry up if I don’t eat enough?

You need more calories than usual to fuel breast milk production, and not eating enough can hurt your milk supply. In general, most breastfeeding moms need 450 to 500 extra calories a day, for a total of around 2,500 calories daily.

How much food is 2500 calories a day?

So, continuing with 2,500 calories broken down into 40/40/20, 1,000 calories from protein would be 250 grams; 1,000 calories from carbs would be 250 grams; and 500 calories from fat would be 55 grams. Every day, you’ll aim to eat 250 grams of protein, 250 grams of carbs, and 55 grams of fat. Voila!