Breastfeeding Nutrition and Calories
What to eat and drink while nursing.
Calories
Milk production uses about 400 to 500 kcal a day, though stored fat from pregnancy covers part of it.
What to eat
Choose a varied diet with protein, vegetables, whole grains, dairy or alternatives and healthy fats. Continue prenatal vitamins and iodine.
Fluids and limits
Drink to thirst, with water as the main drink, and limit caffeine to about 300 mg. Alcohol is best avoided or timed carefully.
Try it: Breastfeeding Calorie Calculator
Example with sample values. Open the full calculator →
Daily calories2,461.4 kcal
Extra for milk500 kcal
Fluids2.7 L/day
Producing milk uses about 400–500 kcal a day. If losing weight, aim for gradual loss of about 0.5 kg a week once supply is established.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.