Quick Answer
Yes, you do burn calories during labor. The amount of calories burned varies depending on the length and intensity of labor, but estimates range from 300 to 500 calories per hour for an average-sized woman. This calorie burn comes from the hard physical work of labor contractions and pushing.
How Many Calories Are Burned During Labor?
The number of calories burned during labor varies significantly depending on multiple factors:
Length of Labor
The longer your labor lasts, the more calories you will burn. Early labor burns fewer calories than active labor. Transition and pushing burn the most calories due to the strenuous physical exertion.
Size of Baby
Delivering a larger baby requires more effort and energy expenditure. Larger babies put more pressure on the pelvis and require more pushing.
Use of Pain Medication
Getting an epidural or other pain medication can allow labor to progress faster, shortening the length and decreasing calorie burn. Unmedicated labor usually involves more movement which burns more calories.
Type of Delivery
Vaginal deliveries burn more calories than cesarean sections. Pushing vigorously during a vaginal birth leads to increased calorie expenditure.
Fitness Level
Women who are more fit tend to have stronger pushing efforts and progress faster, burning more calories. Overweight or obese women may progress slower and have less efficient pushing.
Individual Factors
Every labor is unique. Variables like the strength of contractions, position of the baby, and a woman’s pain tolerance all impact how hard she has to work and calories burned.
Calorie Burn Estimates
Although every labor is different, here are some general estimates for calorie burn based on an average-sized woman:
Early, Active Labor
– 25-50 calories per hour
This slower phase is focused on dilation. Contractions increase but pushing does not occur yet.
Transition
– 50-100 calories per hour
Contractions are very strong and frequent. The mother is moving, breathing, and using muscles to cope.
Pushing
– 300-500 calories per hour
Pushing with each contraction is an intense physical effort. This is typically the most strenuous part of labor.
Average Vaginal Birth
– 300-500 calories total
The average first-time vaginal delivery with pushing lasts 6-12 hours for approximately 300-500 calories burned.
Long, Difficult Labor
– 700-1,000 calories total
A long labor over 20 hours with difficult pushing can burn 700-1,000 calories. But this is less common.
How Labor Burns Calories
There are a few main ways that going through labor leads to increased calorie burn for the mother:
Contractions
Uterine contractions require muscle exertion to squeeze and dilate the cervix. Even without pushing, this muscle work increases metabolism.
Pushing
Pushing with each contraction is very strenuous. It involves bearing down with your diaphragm, abdominal, and pelvic muscles. This intense physical activity burns significant calories.
Moving Positions
Changing positions frequently is helpful during labor. This movement and walking around rooms during labor contributes to calorie expenditure.
Breathing
Specialized breathing techniques require energy and burn extra calories. These are often used during contractions and pushing.
Tensing Muscles
Tensing muscles in the legs, arms, back, and elsewhere provides pain relief. This muscle tension burns energy.
Benefits of Calorie Burn During Labor
Burning extra calories during labor has some benefits:
Weight Management
The calories burned can contribute to postpartum weight loss goals and shedding pregnancy weight gain. This calorie deficit helps many women return to their pre-baby weight.
Labor Progress
Being active and upright during labor helps progress move along by shifting the baby’s position. The calories burned contributes to keeping energy up.
Postpartum Recovery
A shorter, more active labor can lead to an easier postpartum recovery. The strength and stamina used during labor translates to being able to meet baby’s needs after delivery.
Motivation
Some women are motivated knowing their hard work during labor results in extra calories burned. This calorie burn can be significant.
Increasing Calorie Burn During Labor
If you want to increase the number of calories you burn during your labor, consider these tips:
Stay Active
Move frequently, walk around, and change positions often. Remaining upright and mobile will lead to more calorie expenditure.
Use Fewer Interventions
Opting for fewer labor interventions like an epidural can allow for more movement and longer pushing. This increases calorie burn.
Try Water Immersion
Laboring in a tub or birthing pool requires you to move and support your weight in the water, burning more calories.
Do Perineal Massages
Massaging the perineum can help prevent tearing and allow for more effective pushing efforts that burn extra energy.
Push and Breathe Vigorously
Giving 100% effort when bearing down and using breathing techniques engages more muscles and revs up metabolism.
Ways to Estimate Calorie Burn
It can be difficult to get an exact measurement of calories burned during labor. Here are some options:
Wearable Fitness Tracker
A device like a Fitbit or Apple Watch can track heart rate and general exertion levels to estimate calorie burn. They provide rough estimates.
Calculate Based on Length
Use averages of calories burned per hour during different labor phases to calculate estimates based on your total length of labor.
Estimate with Contraction Counter App
Combine contraction tracking app data on number and duration of contractions with calorie averages for contractions and pushing.
Talk with Your Doctor
Your doctor or midwife may be able to provide a general estimate of calories burned based on your specific labor experience.
Weigh Yourself Before and After
Although not highly accurate, weighing yourself right before and after delivery and accounting for the baby’s weight shows approximate calorie deficit.
| Labor Phase | Average Calorie Burn Per Hour |
|---|---|
| Early Labor | 25-50 |
| Active Labor | 50-100 |
| Transition | 100-200 |
| Pushing | 300-500 |
Foods to Refuel After Labor
Here are some healthy and nutritious foods to eat after labor to refuel and recover:
Fruits and Vegetables
Fruits and veggies pack vitamins, minerals, fiber and water. Try smoothies, salads, roasted veggies or fresh fruit.
Whole Grains
Choose whole grains like oats, brown rice, quinoa and whole grain bread for steady energy and fiber.
Lean Protein
Protein foods like eggs, chicken, fish, beans, nuts and seeds help repair muscles and tissues.
Yogurt
Yogurt has protein, calcium, probiotics and hits the spot. Add fruit, granola and honey for extra calories.
Soups and Broths
Warm soups and broths with veggies, beans and whole grains are easy to digest comfort foods after delivery.
Healthy Fats
Unsaturated fats like olive oil, avocado and nuts boost calories and provide essential fatty acids.
Hydrating Drinks
Drink plenty of water, milk, tea and juices to rehydrate. Add honey or fruit for quick energy.
Conclusion
Labor and childbirth require intense physical exertion which burns significant calories to bring your baby into the world. While each woman’s experience is unique, you can expect to burn around 300-500 calories for an average vaginal delivery. Staying active, pushing vigorously, and breathing effectively will boost your calorie burn. Refuel after delivery with healthy and energizing foods to recover faster. Burning extra calories during labor contributes to getting back on track with your postpartum health and wellness goals.