Macro Calculations for Pregnant or Breastfeeding Women

If you are pregnant then counting macros is an effective way to maintain appropriate weight gain.

If you are breastfeeding, getting the right macros and calories will help you to lose fat post-pregnancy (healthily and sustainably).

However, you must pay special attention before jumping in.

What should my macros be when pregnant?

Weight gain is a normal part of pregnancy, and increased calories are necessary.

However, the “eating for two” mindset can sometimes lead to unhealthy and unnecessary weight gain during pregnancy.

Excessive weight gain can lead to complications such as gestational diabetes, high blood pressure, back pain, and obesity after pregnancy.¹

When pregnant, you are eating to support a developing fetus.

What is appropriate weight gain during pregnancy?

According to the latest medical guidelines:

Should I measure calories while pregnant?

All pregnant women need to consume additional calories above their normal eating.

While this varies depending on whether you are underweight or overweight, a baseline suggestion is: + 340 calories (Second Trimester) and + 450 calories (Third Trimester) [1]

Any significant changes to your diet should be done in consultation with your OB-GYN.

Here’s how that works when calculating your macros.

To account for her pregnancy, she would add calories:

• 1st Trimester: 1914 calories (no extra calories required)
• 2nd Trimester: 2254 calories (340 extra calories)
• 3rd Trimester: 2364 calories (450 extra)

To calculate the macros for the 2nd and 3rd trimesters, some math is required.

Final adjusted macros for 2nd trimester:

• Carbs: 279 grams
• Protein: 143.5 grams
• Fat: 74 grams

Relax! The above calculator now does all of this for you 😀

How much protein is too much during pregnancy?

Different countries have different recommendations for protein intake during pregnancy.

The broad guidance is 10-35% of energy, with some countries suggesting 15–25% of energy.

The above calculator is around 20%, which aligns with medical recommendations [1].

How many carbs do I need while pregnant?

A low carbohydrate diet is not recommended during pregnancy – unless you are at risk of gestational diabetes.

The suggestions made by the calculator above are appropriate.

If you fall into the obese category, you may want to lose fat while pregnant. This may help avoid the complications often associated with obesity and pregnancy.

I strongly advise you to check this with your OB-GYN before beginning.

They will understand your complete health profile and can give you the “all clear” before beginning this or any dietary regimen. They will also monitor your baby’s weight gain and ensure you are on track for a healthy pregnancy.

What should my macros be when breastfeeding?

If you want to lose the weight gained during pregnancy, counting macros is a great option.

It allows you to maintain a safe calorie deficit for fat loss while having the resources to produce a nutritious milk supply for the growing baby.

💡 Note: The above calculator now does all of these calculations for you.

It will suggest the optimal calories and macros to help lose post-pregnancy weight while supplying adequate nutrition for breastmilk production.

Step 1: Get your base calorie needs

Experts recommend that breastfeeding mothers consume 400-500 extra calories during the breastfeeding period. [2]

One journal narrows this to 454 calories [6].

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.

Here’s an example

Step 2: Add calories for breastfeeding

Add an additional 454 calories to the TDEE.

Breastfeeding Adjusted Weight Loss TDEE: 1985 calories

Step 3: Adjust macros for breastfeeding

To adjust the macros, we can use the percentages given. However, our calculator above is a little more sophisticated—it maintains protein at the same level and adjusts carbs and fats upwards.

We typically only adjust protein up when there is increased exercise.

The Math:

• Carbs: 37.7% of 454 = (.377 x 454) / 4 = + 42.8 grams
• Protein: 32.3% of 454 = (.323 x 454) / 4 = + 36.7 grams
• Fat: 30% of 454 = (.30 x 454) / 9 = + 15.1 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 OK with adding just 300 calories, while others may need to add 500.

Always consult with your OB-GYN or Pediatrician before beginning any diet while breastfeeding.

What food should I eat?

While macro tracking may give you the freedom to satisfy your 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 nutritious, whole foods.

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

See a comprehensive list of the best foods to choose for each macro.

Need some help?

If you need help, I’ve worked with many expectant and feeding moms. I can calculate everything for you as part of my coaching package.

“Being a sleep deprived new mom with a 4 month old and working a full time job with back-to-back meetings, I did not think losing weight would be possible for me. Ted was very flexible and put together a plan for me that worked. My main concern was to not lose my milk production for my baby, but also wanted to make sure I lost weight.

Not only did his nutrition plan work, but I lost 15 lbs total without being able to workout as much with my busy schedule!

I highly recommend working with Ted!”

-Esther

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