Expect to burn around 500 calories when breastfeeding for the first 2 months after birth. As your baby grows, you can burn as much as 700 calories more per day.
Even so, due to the number of variables, the amount of calories burnt can still vary for everybody.
While it might be 200 calories burnt a day for one person, it could be 600 calories for another. Oh, and let’s not forget that it might look different if you are pumping or traditionally breastfeeding.
If you’re looking for:
- stats on burning calories while breastfeeding,
- and breastfeeding weight loss facts and myths,
then you’re in the right place!
How many calories do I burn breastfeeding?
Let’s say that you need 20 to 22 calories for every ounce of breast milk that you produce in a day. On average, you’ll be doing around 10 to 12 feedings.
As a result, you can expect to burn at least 500 calories.
However, it is not only the expressing of milk that burns calories.
For example, the energy that your body needs to produce milk burns calories too. Your body will be spending a lot of time trying to maintain a good flow of milk.
This does not depend on whether you are breastfeeding the traditional route or using a pump. If you are using a pump, you will want a good device that can keep up with the milk production.
It should help to stimulate the breast tissue in order to keep supplying your baby with nutritious milk.
Other things that will determine how many calories you are burning during breastfeeding depend on if you are standing up or sitting down, or even holding the baby or pumping equipment.
Will producing extra milk burn more calories?
Generally, if you produce extra milk, then you will burn even more calories. As your body uses more energy to produce milk, it will also cause you to lose more calories.
It also means that breastfeeding twins will help you lose more calories. Feeding a whole extra baby will simply double the amount of milk you express and create.
On average, breastfeeding twins can help you burn at least 1,000 calories a day.
As a general rule, it is always best to pump the amount of milk your baby will need, otherwise, it goes to waste!
Stimulating extra supply when your baby doesn’t need it can cause problems such as mastitis from the breast not fully draining.
Does pumping burn as many calories as breastfeeding?
Yes, pumping milk will help you lose the exact same amount of calories as nursing does.
This means that you could lose as low as 200 to 700 calories every day, but obviously, this is different between people.
Other factors also include how many pumping sessions you have, as well as the pumping session itself.
This can sometimes lead to an oversupply of milk, which does mean that you can potentially burn even more calories compared to traditional breastfeeding.
Misconceptions on losing weight while nursing
If you are serious about losing weight, you might be disappointed not seeing any real differences in your weight during this time.
You can’t shed those extra pounds if you rely solely on breastfeeding or pumping.
To make some real changes, you’ll have to go back to the drawing board and reevaluate your dietary and lifestyle choices.
Breastfeeding while dieting
When nursing, fatigue and hunger pangs can easily justify grabbing a convenient snack or two and become an excuse for developing unhealthy eating habits.
Realistically, those 500 calories you burned off while pumping can’t compensate for the chicken bacon ranch footlong sub you order on the daily.
For a good postpartum diet, moms should always go for a balanced meal that has the following:
- protein-rich food
- fruits and vegetables
- nuts and seeds
- fiber-rich food and whole grains
That’s not to say you can’t enjoy a treat here and there. Like any other health advice, it’s okay in moderation.
Breastfeeding and exercise
Another culprit for delayed weight loss while breastfeeding is the decrease in overall activity level.
Exercising so soon after giving birth can be scary, especially with the threat of injury looming.
Still, there are many things you can do, like these easy movements in our 2 weeks postpartum exercise plan.
Once your doctor gives the green light, you can move on to moderate activities like weight training and running.
With consistency, it won’t be long before you’re running postpartum like a pro AND losing weight!
Breastfeeding calorie calculator
OutThereMothers developed this handy calculator to make your weight loss while breastfeeding easier!
Here, you will find the minimum required calories based on your body and lifestyle.
Breastfeeding and losing weight made simple
While breastfeeding (and pumping) can help with postpartum weight loss, it’s not a magic solution.
If you want to feel stronger and more like yourself again, focus on balanced nutrition, gentle movement, and self-care.
