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?
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.
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.
You’ll burn more if:
And you’ll burn less if:
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.
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.
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.
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.
This is a really common question—and a frustrating one when you feel like you're doing everything "right."
If weight loss is a goal, give yourself time. Many moms notice more noticeable changes once their babies start solids or after weaning.
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.
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