Breastfeeding and pumping breastmilk can burn a significant number of calories. But how many calories exactly does a woman burn for each ounce of breastmilk pumped? In this comprehensive guide, we’ll break down the calorie burn from breastmilk pumping and the factors that affect it.
Quick Answer
On average, women burn around 20 calories per ounce of breastmilk pumped. However, the exact number can vary quite a bit based on the mother’s body size, breast storage capacity, efficiency of milk ejection, and more.
Calorie Burn Per Ounce of Milk
Let’s start by looking at some of the estimates on calorie burn per ounce of breastmilk:
- 20 calories – This is the most commonly cited number, stating that women burn around 20 calories for every ounce of breastmilk pumped or nursed.
- 25 calories – Some sources estimate the calorie burn slightly higher at 25 calories per ounce.
- 15-30 calories – Many experts give a range of 15-30 calories burned per ounce to account for variability between women.
The average calorie burn appears to be around 20-25 calories per ounce. However, the true number can vary quite a bit from mother to mother.
Factors That Affect Calorie Burn
Several factors impact how many calories are burned per ounce of milk pumped:
Breast Size and Storage Capacity
Women with larger breasts and storage capacity simply have to work harder to pump out milk. Their bodies burn more energy to contract larger mammary glands and eject more milk. Women with ample breast tissue may burn up to 50% more calories pumping than mothers with smaller breasts.
Efficiency of Milk Ejection
Some women have an easier time triggering the milk ejection reflex to release milk from the breast. Their bodies expend less energy during pumping sessions compared to mothers who must work harder to eject milk. Good milk ejection can reduce calorie burn by around 20%.
Exclusively Pumping
Exclusive pumpers burn more calories than mothers who nurse and pump. Since pumps are less efficient than babies at removing milk, exclusively pumping requires more effort and energy expenditure.
Stage of Lactation
Milk supply is highest from 1-6 months postpartum. Burning calories to produce more milk during early lactation can increase calorie expenditure per ounce. As milk supply regulates after 6 months, calorie burn decreases.
Individual Metabolic Differences
Every woman’s body utilizes and expends energy differently. A slower metabolism will burn fewer calories for the same pumping output compared to a faster metabolism. Genetic and physiological differences account for much of the variability in calorie burn while pumping.
Other Factors Affecting Milk Production
It’s not just calorie burn that determines how much breastmilk is produced. Other factors play an important role:
Hydration
Being well hydrated is crucial for milk production. Dehydration can quickly decrease milk supply. Drinking plenty of fluids aids milk ejection and ensures adequate milk volume.
Breast Stimulation
Regular breast stimulation from nursing or pumping signals to the body to produce more milk. Skipping feedings can decrease supply as less stimulation tells the breasts to slow production.
Supply and Demand
Milk supply depends on how much milk is removed from the breasts. As more milk is pumped or nursed, the breasts respond by ramping up production. Lower demand results in lower supply.
Nutrition
A balanced diet with plenty of galactagogues helps support lactation. Foods like oatmeal, leafy greens, and brewer’s yeast have been shown to boost milk supply.
Stress Levels
Stress releases cortisol and adrenaline, which inhibit milk production. Managing stress through yoga, meditation, or other relaxation techniques can help improve breastmilk output.
Average Milk Output When Pumping
Now that we’ve looked at calories burned, how much milk volume do women generally pump? Let’s see some typical pumping output:
| Weeks Postpartum | Average Ounces Pumped Per Session |
|---|---|
| 0-2 weeks | 2-4 ounces |
| 2-6 weeks | 3-5 ounces |
| 2-3 months | 4-6 ounces |
| 3-5 months | 5-8 ounces |
| 6+ months | 3-5 ounces |
As you can see, pumping output peaks around 2-6 months postpartum for most women. Output is lowest in the first 2 weeks and again after 6 months as milk supply regulates.
Key Factors Affecting Pumping Output
Some moms can pump more milk than others based on factors like:
- Breast storage capacity
- Stage of lactation
- Breast stimulation from nursing/pumping
- Ease of milk ejection
- Hydration levels
- Body size
- Pump power and flange fit
Calculating Daily Calorie Burn from Pumping
To calculate your total daily calorie burn from pumping breastmilk, follow these steps:
- Determine your average ounces pumped per session.
- Multiply by the number of daily pumping sessions.
- Multiply the total daily ounces by 20 calories (or your estimated calorie burn per ounce).
For example, if you pump 5 ounces per session, and pump 3 times a day, that’s 15 ounces daily. Multiplying 15 ounces by 20 calories per ounce gives a total of 300 calories burned per day pumping.
Increasing Calorie Burn and Milk Supply
Here are some tips to safely increase your calorie burn and breastmilk supply when pumping:
Pump More Frequently
Adding more daily pumping sessions removes more milk from the breasts, signaling to the body to make more. This results in higher calorie expenditure.
Power Pump
Power pumping mimics cluster feeding by pumping for 10-15 minutes, resting for 10, then pumping again. Power pumping 1-2 times per day boosts supply.
Try a Hospital Grade Pump
Hospital grade pumps are stronger than personal pumps. Using one 1-2 times a day can help empty the breasts more thoroughly and burn more calories.
Massage Breasts While Pumping
Breast massage and compression can help drain the breasts more efficiently during pumping while burning extra calories.
Stay Hydrated
Drinking enough water supports milk production. Aim for around 128 ounces (4 liters) of fluids daily.
Take Galactagogues
Foods or herbs like fenugreek, blessed thistle, and moringa can support milk supply when pumping and increase calorie expenditure.
Burning Calories Through Exclusive Pumping
Exclusive pumping requires extensive pumping to feed a baby only breastmilk. It burns more calories but is demanding. Here are some tips for exclusive pumpers:
- Pump at least 8 times daily including overnight to maintain supply.
- Power pump 1-2 times daily to mimic cluster feeding.
- Invest in a high quality double electric pump.
- Ensure proper flange fit to empty breasts efficiently.
- Massage breasts while pumping.
- Stay hydrated and eat calorie dense foods.
The Importance of Maternal Nutrition
With the high calorie demands of exclusive pumping, maternal nutrition is extremely important:
- Add at least 500 extra calories daily while pumping.
- Eat a balanced diet with plenty of whole foods.
- Include proteins, healthy fats, complex carbs, and fruit/veg.
- Take a prenatal vitamin with iron, calcium, and vitamin D.
- Stay hydrated by drinking to thirst.
- Listen to your body’s cues and rest when needed.
Prioritizing nutrition helps ensure you get adequate calories, hydration, and nutrients for you and your breastmilk.
Conclusion
Pumping breastmilk has major calorie demands, burning around 20 calories per ounce pumped. However, calorie expenditure varies considerably between women based on breast size, milk supply, pumping frequency, and metabolic factors. Exclusive pumping demands higher calorie needs. Getting sufficient calories, hydration, and nutrition helps support milk production while pumping and nursing.
