How many calories do you burn everytime you breastfeed?

Breastfeeding is an important way for new mothers to nourish their babies in the first year of life. But breastfeeding also requires extra energy from the mother’s body to produce milk. So an common question for many new moms is: how many extra calories does breastfeeding burn?

Quick Answer

On average, breastfeeding burns around 500 extra calories per day. However, the exact number of calories burned varies significantly between individuals based on factors like:

  • How often you breastfeed
  • How long each nursing session lasts
  • Your body size and composition

How Breastfeeding Burns Calories

When a mother breastfeeds her baby, her body taps into fat stores and uses metabolic energy to produce breastmilk. This requires extra energy expenditure above her normal daily needs. Here’s a quick overview of the physiology:

  • Hormones signal the body to start making breastmilk after delivery.
  • The mammary glands in the breast draw nutrients from the bloodstream to synthesize breastmilk.
  • Stored body fat and recently consumed food are converted into breastmilk.
  • This milk production requires extra energy expenditure, burning calories.

Some key hormones involved in breastmilk production include prolactin, oxytocin, and human milk lipids. But the full physiology is complex and not yet fully understood.

Average Extra Calories Burned Per Day

Most experts estimate that exclusively breastfeeding burns around 500 extra calories per day on average. However, estimates of energy expenditure vary widely in different studies.

For example, a major 1997 review published in the American Journal of Clinical Nutrition looked at multiple studies on breastfeeding energy costs. They found estimates ranging from as low as 330 extra calories burned per day, up to 850 extra calories burned per day.

Factors causing such big differences in estimates include:

  • Variation in the volume of milk produced.
  • Differences in research methods used.
  • Differences in the ages and sizes of the infants.

Overall though, most authoritative sources suggest breastfeeding burns around 400-700 extra calories per day on top of normal energy needs.

Variables That Impact Calories Burned Breastfeeding

Several key factors impact exactly how many extra calories a woman will burn from breastfeeding her baby, including:

Frequency of Nursing

The more often a mother breastfeeds per day, the more energy her body will expend producing milk.

For example, a mom who breastfeeds 8 times per day will burn more calories than a mom who only nurses 5 times per day.

Length of Each Nursing Session

The longer each breastfeeding session lasts, the more calories are expended. Nursing for 45 minutes burns more energy than a 15 minute nursing session.

Age of Baby

Milk supply varies with the baby’s age. Mothers generally produce around 25-35oz (750-1050ml) of milk per day during the first 6 months. Milk production decreases after 6 months as solid foods are introduced.

Since more milk is produced in early months, calorie expenditure is higher.

Mother’s Body Size

A mother’s weight, body fat percentage, and metabolism affect how many calories she burns breastfeeding.

Heavier women with more fat stores tend to burn more calories than slimmer women, because their body taps into greater fat reserves to make milk.

Lean Body Mass

The amount of lean tissue (muscle, organs, bone) in a mother’s body also impacts calories burned. The more lean mass you have, the higher your metabolic rate at rest.

Activity Level

Women who exercise regularly tend to burn more calories breastfeeding than sedentary moms. Higher activity levels increase your metabolic rate.

Does Breastfeeding Help Lose Baby Weight?

Many new mothers are eager to shed the extra pounds of baby weight gained during pregnancy. So a common question is: can breastfeeding help you lose weight?

Breastfeeding does burn extra calories, so it can help with gradual weight loss after giving birth. However, results vary significantly based on the factors above like nursing frequency, body size, diet, and activity level.

Exclusively breastfeeding mothers tend to lose more weight than mothers who supplement with formula or pump milk. This is likely because nursing more frequently keeps prolactin levels higher, signaling the body to tap into fat stores for milk production.

However, diet and exercise are still critical for shedding baby weight. You can’t rely on breastfeeding alone to lose a significant amount of weight.

Tips to Maximize Weight Loss While Breastfeeding

Here are some tips to help maximize your postpartum weight loss while breastfeeding:

  • Eat a balanced calorie-controlled diet, with a modest calorie deficit of 300-500 calories below your energy needs.
  • Aim for at least 150 minutes per week of moderate-intensity exercise like brisk walking.
  • Drink plenty of water and watch your hydration.
  • Take a high quality multivitamin to cover any nutritional gaps.
  • Get as much rest as possible between nursing sessions.
  • Consider an Omega-3 supplement to help control inflammation and hunger hormones.

How Many Extra Calories Should Breastfeeding Moms Eat?

Breastfeeding moms need to consume extra calories to make up for the energy expended producing milk. But how many extra calories should you eat?

As a general guideline, you should consume about 300-500 extra calories per day to maintain adequate milk supply and energy levels. However, guidelines suggest tailoring your intake based on your weight:

Pre-Pregnancy Weight Recommended Extra Calories
Underweight (BMI below 18.5) +500 calories/day
Normal weight (BMI 18.5-24.9) +400 calories/day
Overweight (BMI 25.0-29.9) +300 calories/day

Listen to your body’s hunger cues and aim for steady, gradual weight loss while breastfeeding. Consuming too few calories can compromise milk supply.

Foods to Support Breastfeeding

Focus on eating a balanced diet with plenty of the following foods to provide the nutrients needed for breastmilk production:

  • Lean protein – Fish, poultry, eggs, legumes
  • Fruits & vegetables – Aim for variety and many colors
  • Whole grains – Oats, quinoa, brown rice
  • Nuts & seeds – Almonds, walnuts, pumpkin seeds
  • Dairy products – Greek yogurt, cheese, milk
  • Seafood – Salmon, sardines for Omega-3’s
  • Beverages – Water, milk, herbal tea

Limit processed foods, added sugars, fried foods, and excessive caffeine. Stay hydrated by drinking whenever thirsty.

Supplements for Breastfeeding Mothers

Two supplements commonly recommended for breastfeeding mothers include:

Prenatal Vitamin

Continue taking your prenatal vitamin while nursing. Prenatals contain key nutrients like folic acid, iron, zinc, and vitamins A, C, D critical for milk production.

Fish Oil/Omega-3s

Omega-3 fatty acids like DHA are essential for your baby’s brain development and become depleted from mother’s stores during pregnancy and breastfeeding. Fish oil supplements help replenish Omega-3 levels.

Aim for at least 300mg DHA per day. Brands like Nordic Naturals make high-quality fish oil for nursing mothers.

Breastfeeding Hunger Cues

Increased hunger is common while breastfeeding. Look for these signs your body needs more calories and fuel:

  • Stomach rumbling
  • Lightheadedness or dizziness
  • Inability to concentrate
  • Low energy or fatigue
  • Irritability or mood changes
  • Headaches
  • Constipation

Increase your calorie intake if you regularly feel hungry or experience these symptoms. You need proper fuel for milk production.

Tips for Losing Weight While Breastfeeding

Here are some top tips for losing the baby weight safely after delivery while breastfeeding:

  1. Be patient and focus on gradual loss. Aim for 1-2 lbs per week.
  2. Follow a nutritious diet with portion control.
  3. Include strength training to build muscle and raise your metabolism.
  4. Get at least 30 minutes of cardio activity daily.
  5. Drink plenty of water and cut out sugary beverages.
  6. Plan meals and healthy snacks to avoid impulse eating.
  7. Get as much sleep as possible between nursing sessions.
  8. Join a postpartum support group for motivation.

Breastfeeding Calories Burned by Month

Calorie expenditure does vary over the course of breastfeeding. Here is an overview of approximately how many extra calories are burned breastfeeding based on the baby’s age:

Months Postpartum Avg Extra Calories Burned
0-3 months 500-800 calories/day
4-6 months 400-700 calories/day
6-12 months 300-500 calories/day

Calorie needs are highest in the first 3 months when milk supply is greatest. Slowly taper down calorie intake as nursing frequency decreases.

The Bottom Line

Breastfeeding has major health benefits for both mother and baby. It also requires extra energy from mom’s body to produce breastmilk.

On average, exclusively breastfeeding burns around 500 extra calories per day. However, the exact number varies based on individual factors.

Focus on eating a balanced diet with 300-500 extra calories to fuel your body for milk production. Stay hydrated and listen to your hunger cues.

While breastfeeding can support postpartum weight loss, additional diet and exercise are key to see significant results.

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