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How Many Extra Calories Do You Need While Breastfeeding or Pumping?

A mother relaxing on a couch while pumping breast milk, sipping water, and eating a bowl of fruit.
A mother relaxing on a couch while pumping breast milk, sipping water, and eating a bowl of fruit.

If you’re breastfeeding or pumping, you’ve probably wondered: “Do I need to eat more to keep my milk supply strong?” The answer is YES—your body works hard to produce breast milk and needs extra fuel and calories every day.



Why Your Body Needs Extra Calories If Breastfeeding or Pumping



Producing 25–30 ounces of breast milk per day is like running a mini-marathon.


  • Energy cost: The Centers for Disease Control and Prevention (CDC) recommends about 330–400 extra calories per day for breastfeeding parents.

  • Healing and recovery: Extra calories help your body heal from childbirth and keep up with the physical demands of feeding.

  • Nutrient reserves: Your body taps into your diet and nutrient stores to make nutrient-rich milk—so you need enough calories to nourish both you and your baby.



Pumping Can Increase Calorie Needs



Exclusive pumpers or parents who pump frequently may burn even more calories.


  • Pumping often can stimulate higher milk production.

  • More milk output means slightly higher energy needs than nursing alone.

    Listen to your body—hunger, fatigue, or a dip in milk supply can be signs you need to eat a bit more.



Healthy Ways to Add Extra Calories



Focus on nutrient-dense foods, not just more food:


  • Lean proteins: eggs, chicken, fish, tofu, beans

  • Whole grains: oatmeal, brown rice, quinoa

  • Healthy fats: avocado, nuts, seeds, olive oil

  • Fruits & veggies: berries, leafy greens, carrots, sweet potatoes



Quick snack ideas: Greek yogurt with berries, apple slices with peanut butter, whole-grain toast with avocado.



Don’t Forget Fluids



Breast milk is about 87% water, so hydration is key:


  • Aim for roughly 3 liters (12 cups) of fluids per day, or about one liter more than usual.

  • Drink to thirst—keep a full water bottle nearby when nursing or pumping.

  • Limit sugary drinks and high-caffeine beverages, which can dehydrate.



Signs You’re Getting Enough Calories



  • Steady milk supply

  • Good energy and mood

  • Stable postpartum weight changes

  • Light yellow urine (a good hydration indicator)



Key Takeaways


Yes you need extra calories if you are breastfeeding or pumping:


  • Plan for 330–400 extra calories per day, and possibly more if you pump frequently.

  • Choose nutrient-rich foods to fuel milk production and your own recovery.

  • Pair good nutrition with plenty of water to maintain energy and a healthy milk supply.



📚 Sources








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