If you’re breastfeeding, chances are you’ve heard that it “burns calories”—sometimes even more than a workout. But how many calories does breastfeeding really burn? And what does that mean for your body, your hunger, and your postpartum recovery?
Why Breastfeeding Burns Extra Calories
Making breast milk takes energy. Your body is working around the clock to produce a nutrient-rich supply for your baby, and that process taps into your calorie stores.
The average breastfeeding mom produces between 25 and 32 ounces of milk every 24 hours. That translates to a calorie burn of roughly 300 to 500 calories per day.
How the Calories Burned While Breastfeeding Are Calculated
Here’s the simple math: breast milk contains about 20 calories per ounce. So, if you’re making 30 ounces a day, that’s 600 calories just in milk content. But because your body isn’t 100% efficient, you actually burn more—about 750 calories. Then, we subtract what’s called your postpartum basal metabolic adjustment, usually between 300 and 500 calories, depending on your baby’s age. That leaves you with an estimated net calorie burn of 250 to 450 calories per day.
Factors That Influence Your Calorie Burn While Breastfeeding
You’ll burn more if:
- You’re exclusively breastfeeding
- You’re making more than 30 ounces per day
- You’re in the early months postpartum (0–4 months)
And you’ll burn less if:
- You’re supplementing with formula or donor milk
- Your baby is older and eating solids
- You pump infrequently or breastfeed less often
To give you a better idea of how milk intake (and energy use) grows in the early weeks, here’s a breakdown of average milk volume by age:
Not sure how many calories you’re burning while pumping? Try our simple EP calculator to estimate your calorie use based on how much milk you produce and your baby’s age.
Calories Burned While Exclusively Pumping Calculator (From Week 1 Onwards)
Calories Burned Pumping Calculator
Does Breastfeeding Help You Lose Weight?
It can—but not always in the way you might expect.
Some moms do lose weight while breastfeeding, especially in the early weeks when milk production is highest. Others notice their weight plateaus or even creeps up a little. All of that is normal.
Why Weight Loss May Vary
- Increased hunger: You’re burning calories while breastfeeding, yes—but you’re also hungrier. That’s your body’s way of protecting your milk supply.
- Sleep and stress: Exhaustion, disrupted sleep, and emotional ups and downs can make weight loss harder.
- Hormones: Postpartum hormones impact fat storage and water retention in different ways for different people.
The bottom line? Breastfeeding may help with gradual weight loss over time, but it’s not a guarantee or a quick fix. Be kind to your body. It's doing a lot right now.
Should You Eat More If You’re Breastfeeding?
Yes—but not by a huge amount.
Most experts recommend an additional 300 to 400 calories a day while breastfeeding. That’s roughly a hearty snack or a small meal: think a slice of whole-grain toast with peanut butter and a banana, or a bowl of oatmeal with berries.
You don’t need to count calories obsessively. Just listen to your hunger, aim for balanced meals, and avoid overly restrictive diets. Eating too little can impact your energy levels and your milk supply.
Some moms find it helpful to keep quick, nourishing snacks on hand—like trail mix, yogurt, fruit, or hard-boiled eggs—especially during cluster feeding days when hunger strikes hard.
It’s also smart to focus on nutrient-dense foods with protein, healthy fats, and veggies. Quality counts more than quantity when it comes to fueling your body well.
What If You’re Not Losing Weight While Breastfeeding?
This is a really common question—and a frustrating one when you feel like you're doing everything "right."
Gentle Reminders to Keep in Mind
- Your body might be holding onto fat as part of the milk production process. This is normal and usually temporary.
- You might be more sedentary during the early postpartum period. That’s okay.
- Water retention, hormones, and stress all play a role.
If weight loss is a goal, give yourself time. Many moms notice more noticeable changes once their babies start solids or after weaning.
The Takeaway
Breastfeeding does burn calories—more than most people realize. But the number isn’t the full story.
Yes, it can support weight loss. Yes, you’ll likely need to eat a bit more. But the bigger picture is about listening to your body, meeting your needs, and staying nourished for both you and your baby.
And if your jeans don’t fit yet? That’s okay. You’re doing something amazing.
Give yourself time. Give yourself grace. And if you ever have questions or feel stuck, talk to a lactation consultant or your healthcare provider.
Resources
- Find a breastfeeding support group near you.
- Milkology Breastfeeding Class – Affordable, video-based online course to help you master breastfeeding at your own pace.
References
- Mayo Clinic Staff. "Breastfeeding Nutrition: Tips for Moms." Mayo Clinic. March 28, 2025.
- La Leche League International. "Weight Loss While Breastfeeding." Updated 2024.
- Butte, Nancy F., and Janet C. King. "Energy Requirements During Pregnancy and Lactation." Public Health Nutrition, 2005.
- Jarlenski, M.P., et al. "Effects of Breastfeeding on Postpartum Weight Loss Among U.S. Women." 2014.
- Stuebe, A.M., et al. "The Reset Hypothesis: Lactation and Maternal Metabolism." 2008.
