TDEE and Macro Calculations for Pregnant or BreastFeeding Women
Many women who are pregnant or breastfeeding want to count macros as a way to keep pregnancy weight gain under control or as a way to lose baby weight after pregnancy.
Tracking macros (Flexible Dieting) is a great method for accomplishing either goal but some extra factors must be addressed before you jump straight in.
In this article, I’ll discuss how counting macros works for either pregnancy or breastfeeding as well as how to adjust your macros to accommodate that new life you are nurturing.
Calculating Macros for Pregnant Women
Everyone knows that weight gain is a normal part of pregnancy and increased calories are a necessity during pregnancy. However, many women may fall into an “I’m eating for two” mindset and literally give themselves the freedom to eat whatever and how much of whatever they want. This can lead to unhealthy and unnecessary weight gain during pregnancy.
This weight gain can lead to complications such as gestational diabetes, high blood pressure, back pain, and obesity after pregnancy.1
When a woman is pregnant, they are not actually “eating for two” but eating to support a developing fetus. Here’s a good look at what healthy pregnancy weight gain looks like.
Calorie Needs of Pregnant Women
Women who are pregnant really only need to eat an additional 200-300 calories per day.1 More if you are underweight and less if you are already overweight.
So here’s how that works when calculating your macros.
Let’s say a 29-year-old woman weighs 150 pounds, is 5’4″ tall, and does light activity. Using my calculator we see that to maintain her weight her TDEE and macros are as follows:
Maintenance TDEE: 1914 calories
- Carbs: 211 grams (44%)
- Protein: 124 grams (26%)
- Fat: 64 grams (30%)
If this same woman is pregnant, she would have to add calories to her TDEE to support enough energy for the growing fetus.
- 1st-Trimester Pregnancy Adjusted Weight Loss TDEE: 1914 calories (no extra calories required)
- 2nd-Trimester Pregnancy Adjusted Weight Loss TDEE: 2214 calories (300 extra calories)
- 3rd-Trimester Pregnancy Adjusted Weight Loss TDEE: 2314 calories (400 extra)
To calculate the macros, we ration them out at the percentages given:
2nd Trimester Math:
- Carbs: 44% of 300 = (.44 x 300) / 4 = 33 grams
- Protein: 26% of 300 = (.26 x 300) /4 = 19.5 grams
- Fat: 30% of 300 = (.25 x 300) / 9 = 10 grams
Pregnancy adjusted weight loss macros:
- Carbs: 244 grams
- Protein: 143.5 grams
- Fat: 74 grams
Some women who engage in more intense exercise may opt for extra protein etc. so whatever qualifiers you add to the calculator, just be sure to add an additional calories at the percentages given and you’ll be all set.
Some pregnant women who fall into the obese category may want to lose fat while pregnant thus keeping pregnancy weight gain to a minimum. This may help avoid the complications often associated with obesity and pregnancy.
I strongly advise you to check all of this over with your OBGYN before beginning as they will understand your complete health profile and will be able to give you the “all clear” before beginning this or any dietary regimen. They will also be able to monitor the weight gain of the fetus and make sure you are on track for a healthy pregnancy.
Please see our comprehensive guide to Macro Counting. It contains everything you need to know and do to be successful with tracking macros. Plus, meal plans, recipes, helpful hints, and much more.
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Calculating Macros for Breastfeeding Women
Many women are looking for something to help them lose the baby weight that they have gained during pregnancy. Counting macros is great for this because it allows you to be at a safe calorie deficit for fat loss while still having the resources needed to produce nutritious and adequate milk for the growing baby.
Calorie Needs of Breastfeeding Women
Experts recommend that breastfeeding mothers consume 400-500 extra calories during the breastfeeding period.2 Some sources say as little as 300 extra, but if a woman is also trying to lose weight, 300 might not be enough to produce highly nutritious milk.
So here’s how tracking macros looks like in conjunction with my calculator.
Using our same example above, a 29-year-old woman is 150 pounds and 5’4″ tall and does light activity. Using our calculator we see that to lose weight her TDEE and macros are as follows:
The only difference from above is that experts recommend for breastfeeding mothers to consume more protein, so the protein level was set to high.3
Weight Loss TDEE: 1531 calories
- Carbs: 144 grams (37.7%)
- Protein: 124 grams (32.3%)
- Fat: 51 grams (30%)
If this same woman is breastfeeding, she would have to add 400 calories to her TDEE to support weight loss while still providing enough energy for the growing baby.
Breastfeeding Adjusted Weight Loss TDEE: 1931 calories
To calculate the macros, we ration them out at the percentages given:
The Math:
- Carbs: 37.7% of 400 = (.377 x 400) / 4 = 37.7 grams
- Protein: 32.3% of 400 = (.323 x 400) /4 = 32.4 grams
- Fat: 30% of 400 = (.30 x 400) / 9 = 13 grams
Breastfeeding adjusted weight loss macros:
- Carbs: 181.7 grams
- Protein: 156.4 grams
- Fat: 64 grams
Some women with a lot of weight to lose may be fine with just adding 300 calories while others may have to add in 500. Always consult with your OBGYN or Pediatrician before beginning any diet while breastfeeding as they will be able to advise you based on your health and the health of your growing infant.
Some Diet Considerations
While macro tracking gives pregnant women the freedom to satisfy their ice cream cravings, I can’t stress enough the importance of following the 85% 15% healthy eating guideline.
During pregnancy and breastfeeding, 85% of your diet should be comprised of nutritious, whole foods while 15% can be the treats, snacks, and processed foods you may be craving.
Aim for:
- Lean proteins
- Healthy fats
- Fresh vegetables
- Fresh fruit
- Whole grains
Here’s a great list of more in-depth suggestions for each of your macros.
Counting macros can be a great tool to use in order to have a healthy pregnancy as well as a way to lose your baby weight while still feeding a healthy baby. If you need extra help, we’ll calculate everything for you with our Macros Coaching Package.
Accelerate Your Diet and Fitness Goals with My Macro Solution System
Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!
- References:
- http://health.utah.gov/mihp/pregnancy/preged/duringpreg/Too_much_weight.htm
- http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912
- http://www.llli.org/nb/nbmarapr04p44.html
Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options.113 Comments
For the breastfeeding adjust TDEE, why is the fat calculation divided by 9, instead of 4 (like carb/protein)
Thanks!
Hi McKenna, Sure, for both carbs and protein there are 4 calories per gram but for fat, there are 9 calories in each gram.
Hello.
I am 5’11, in my third trimester. I am 23 years old. I am 179lbs, gained 9lbs this pregnancy. I was currently losing weight when I became pregnant, lost about 25lbs. I am not exercising but in enough shape that I am able to go on a run while pregnant, for about five minutes. Take a minute break and continue on for the next 20-30 minutes intermittently. Based on my calculations my macros would be; carbs = 202g, protein = 148g, and fat 67g. However, what would be my macros and calories after calculating the proper nutritional recommendations for the third trimester? Thank you.
Hi Anna, You’d want to add 300 calories daily for your third Trimester and divide them among carbs and fat. Your protein is already high enough at 148 grams. All the best for a healthy 3rd trimester and delivery.
Hello,
I am a new mother and have tracked macros before but its been awhile. I am trying to lose weight, more so fat than weight but am breastfeeding and dont know where or how to start figuring out my macros. I am 35 and weight 149 and am 5’3. Right now I am currently just doing very lighy activity which is just walking until cleared by OB to start exercising.
Hi Laura, It can be confusing but I’m happy to do all the calculations for you as well as factor for your exercise when you get the all-clear. Here are my coaching options: Personalized Macros Coaching
Hello, I’m desperate to get my macros right. I’m 29 and weight 153. I’m 5’6 burn about 500 of active calories per day. I have a two month old who is breastfed. I want to lose weight but when I tried my supply would drop. I can’t seem to get it right.
Hi Tanya, It seems like you should have things calculated by an expert such as myself. You can choose the custom macros option or coaching options depending on how much ongoing support you feel you need. Most women make the mistake of cutting too severely. Personal Coaching Advanced
Hi
I’m just wondering how many calories should I add if I’m breastfeeding a 15 month old toddler! 200 or 300 calories!
My daughter still wake up at night 2-3 times and breastfeed many times during the day
My goal is maintenance lose fat& build muscle
Also my bfp is 31% should i use the normal or lean mass option
I used the lean mass and here is my calculations correct me if i’m wrong
W48kg H 154cm
Maintenance 1682+200 for breastfeeding
C 44.9% 22.45+189= 211.45
P25.1%12.55+106=118.5
F 30% 6.67+56=62.67
Hi Elham, Use the regular formula. add 200 and monitor your supply add more if you see any changes. If you want to lose fat you will have to be in a calorie deficit.
I am 9 months into breastfeeding. I am currently under weight by nearly 10 pounds. I have lost all my muscle in legs and booty. I aim to gain that back, but my daughter is still very dependent on my milk.
37y/o, normally 134/136 pounds (since high school), active lifestyle, currently 127 pounds.
Hi Melissa, It seems like you need to add 10% to your base calculation + 500 for breastfeeding. I’m happy to do the calculations for you with my custom macros option here: Personalized Macros Coaching
Hi there!
I’m 28, 155lbs 5’5” and still breast feeding my 12 month old daughter. I am walking 1-2 miles daily and am counting calories as I never knew about counting macros. I have only been doing this for 2 weeks but I often times don’t eat all of my calories. My fitness pal gives me 1500 calories. My baby is not dependent on my milk because she eats solids but I’m wondering how this all might be effecting my weight.
Hi Kendra, if you aren’t at full production then you probably only need about 200 extra calories for breastfeeding. You definitely want to factor for that and your exercise and then deduct 20% if you’re trying to lose weight. MFP doesn’t always take everything into account properly so usually it’s best to customize and not go by their suggestions.
Hi I’m suffering from low milk supply causing me to eat lots of more carbs example lactation cookies. After birth I’ve gained 5 more lbs and not going down it’s been about 10 weeks since I had baby. I’m starting to exercise and do weight but I want to maintain or boost my supply. What do you recommend I’m 156lb 5ft
H Esmeralda, Have you used the calculator and added in the calories recommended above?
I was doing keto prior to pregnancy and was down to 197. I’m now in my second trimester and up to 221. Dr told me I need to slow down on the weight gain so I’m back to doing keto. Should I Calc my macros based on my weight before pregnancy and then add the additional 300 calories or should I enter my current weight and then add 300 calories to it? I’m not concerned with losing, I want to maintain from this point forward.
Hi Amy, since you’re overweight you’d want to use your pre-pregnancy weight. Also, you probably want to add just 200 calories for the 2nd trimester and then jump to 300 in your third trimester.