TDEE and Macro Calculations for Pregnant or Breastfeeding Women
If you are pregnant or breastfeeding, then counting macros is an effective way to maintain appropriate weight gain.
It’s even more helpful when attempting to lose weight 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 a necessity.
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?
Pregnant women 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.
Example macro calculation for a pregnant woman
A 29-year-old woman weighs 150 pounds, is 5’4″ tall, and does light activity.
Using my calculator, we see that her maintenance calories and macros are:
Total Daily Energy Expenditure (TDEE): 1914 calories.
The calculator recommends the following macro split:
- Carbs: 211 grams (44%)
- Protein: 124 grams (26%)
- Fat: 64 grams (30%)
To account for her pregnancy, she would add calories:
- 1st Trimester: 1914 calories (no extra calories required)
- 2nd Trimester: 2214 calories (300 extra calories)
- 3rd Trimester: 2314 calories (400 extra)
To calculate the macros for the 2nd and 3rd trimesters, some math is required.
2nd Trimester additional 300 calories, split into macros.
- 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
Final adjusted macros for 2nd trimester:
- Carbs: 244 grams
- Protein: 143.5 grams
- Fat: 74 grams
Not sure of the best path to achieving your health and fitness goals?
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 example above shows around 25.9% – however, our macro calculator has an option for more moderate protein amounts (which may be the best option)
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 example 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 all of this over with your OBGYN 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 monitor the weight gain of your baby and make sure 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, then 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.
Step 1: Get your base calorie needs.
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.
Here’s an example using the macro calculator.
Let’s say a 29-year-old woman is 150 pounds and 5’4″ tall and does light activity. Set the calculator to a goal of lose weight. TDEE and macros are as follows:
Total Daily Energy Expenditure (TDEE) for weight loss: 1531 calories
- Carbs: 144 grams (37.7%)
- Protein: 124 grams (32.3%)
- Fat: 51 grams (30%)
Step 2: Adjust calories for breastfeeding
Add an additional 400 calories to the TDEE.
Breastfeeding Adjusted Weight Loss TDEE: 1931 calories
Step 3: Adjust macros for breastfeeding
To adjust 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 OK 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.
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 can calculate everything for you as part of my comprehensive macros 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
I help people drop unwanted pounds without sacrificing their favorite meals or battling hunger.
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Sources
- 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
- Rasmussen, K. M., Catalano, P. M., & Yaktine, A. L. (2009). New guidelines for weight gain during pregnancy: what obstetrician/gynecologists should know. Current opinion in obstetrics & gynecology, 21(6), 521. link
- Blumfield, M. L., & Collins, C. E. (2014). High-protein diets during pregnancy: healthful or harmful for offspring?. The American journal of clinical nutrition, 100(4), 993-995.
129 Comments
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Is the 1g protein per pound of body weight for your goal body weight (goal weight 130lbs = 130 grams protein) or my current weight (160lbs = 160 grams of protien)?
And then I know I add the additional 30% for nursing.
The one gram per pound setting is really only suitable for those doing intense weight training and it is based on a person’s current weight. You’ll be fine with default setting and then a little extra for breastfeeding.
Hi there – I’m trying to figure out my cals and macro’s. I am breastfeeding my infant, weight approx 170 lbs, am trying to lose about 30 lbs. I weight train 3 days a week and do cardio 2-3 days a week. I eat about 1600-1700 cals a day with current macros of protein 30% carbs 40% fats 30%. What would you suggest for weight loss while still meeting nutritional needs to nurse my babe?
Hi Lindsay. You can use the calculator above for a baseline and then add calories for breastfeeding as outlined in this article. If you want everything calculated for you, please consider one of our coaching options.
Hi, just working out my macros for breastfeeding. If I use your calculator than it’s 1685 cal and I add 400 for breastfeeding. If I use your math above ie 39% of 400 for protein etc and add those numbers to the calculator results it has me as 211 grams of protein? That doesn’t seem right to me?
Hi Susan, Sorry the protein calculation can be confusing but it should be based on your body weight not a set percentage like 39%. So everyone would be different and what your goal is during pregnancy is also a factor. For women who exercise/strength train, they can eat 1 gram of protein per pound of body weight and this will be adequate. Some women who exercise more intensely can add an additional 10-20 grams.
I’m terrible at math but I think I have it figured out if my in take is 1400 I should add 2-300 for breastfeeding, but I feel like the protein is too high right now it’s saying 135g add in the extra 30% it should be 142ish, is that correct or too high?
I’m 5’2” 135lbs my goal is to loose 15lbs
Hi Miranda, Keep your protein at 135 g and divide the extra calories between carbs and fat.
Hello! I am currently pregnant so I am trying to figure out my macro’s. I am stuck on the “Pregnancy adjusted macros” how did you get from 32g of Carbs to 185g? What is the calculation there? I have been sitting here trying to figure out how to get to that number so I can accurately calculate my own.
Hi Tay, 32 grams is the amount of carbs from the extra 300 calories. This is then added to the woman’s base for a total daily carb amount of 185 grams.
Hey there! Could i please get some help im trying to workout my macros and im so confused maths aint my thing lol. I just had my 2nd child 4 weeks ago im 25, currently 83kgs, 161cm and also breastfeeding.. ?? Thank You
Sorry forgot to add i would like to loose weight where my milk supply wont get affected and i also will be walking for 30mins 3 times a week as exercise…
Hi Inga, It can be a bit tricky getting your macros right for a woman breastfeeding. I would recommend that you have me do your macros for you. See my coaching options here.
Hey! I think I don’g get it… If I use the formula to lose weight and add 300cal, I end up with less calories than If I use the mantain weight formula… Is it right? I don’t want to lose any weight, I just want to keep it under control… Could you help me? I’m 63,3 kg and 166cm tall.
Hi Leonora, If you don’t want to lose weight than you have to calculate your maintenance calories plus 300 for breastfeeding.
Tks a lot! I’m facing weight loss already… But i love the ideia of macros!
My calorie goal to maintain my weight (112 lbs) is 1832 cals. If I add 200 calories for breastfeeding (only feeding 2-3 times a day) that equals 2032. When I do the macro count for that with 39% protein, that equals 198 grams of protein a day. This doesn’t seem healthy, I’ve read that women are only supposed to have 1 gram of protein per pound a day. What am I doing wrong?
Hi Brittnye, You aren’t calculating your protein correctly. On the calculator page, we tell you how protein is calculated and state that the high range is 1 gram per pound. so, your protein should be 112 g plus 30% of the extra 200 calories for breastfeeding. This makes your total 127 g.
Thanks so much! How do I know what to do for the other ratios? I want to make sure that my percentages are correct for a high-protein, fat burning diet.
You can read here: https://healthyeater.com/how-to-calculate-your-macros Also, my book has a lot more information. Choose the muscle gain edition: https://healthyeater.com/macro-solution
I’m currently 13 weeks 5 days pregnant. I’m confused by the macros because I’m bad at math. I currently weigh 155.9 pounds and I’m 5’5″. If I use the gain weight option there’s a 31 calorie difference. Should I use the macros for that one? My Fitness Pal will only let me do percentages unless I pay for premium. I started out at 130 pounds. How is it even possible to have gained this much ? I’m so embarrassed.
Hi Michelle, No, that wouldn’t work. You have to find your weight loss TDEE and then add 300 calories to that. Those 300 calories should be divided at the percentages given with the calculator. What happened to you is pretty common so don’t be embarrassed. You just have to realize that even though you’re pregnant, you aren’t really eating for two and still have to keep calories within reason. Wishing you all the best with your pregnancy.
I am 5 months pregnant on my 2nd child and have already gained significant weight. Should I start the flexible dieting using my current numbers or my pre-pregnancy weight? Would it be beneficial to get an accurate body fat test?
Hi Shayla, You should use your current weight. I don’t think a body fat test would be relevant at this point. Once you deliver you can track that aspect.
I have a question concerning both breastfeeding and also being on the obese side. I calculated that I have 40% body fat and around 90 pounds of fat weight. So I calculated my lean weight and then added the 400 calories (for breastfeeding) and calculated my macros from there. My sedentary days would be around 1662 calories and my very active days would be around 2214. I was told to eat at least 2000 calories to maintain breastmilk supply and that’s with a sedentary lifestyle. So, I guess I’m asking if it seems like my calories would be low going off the lean body weight instead of my actual weight. I’m looking towards losing a lot of weight and felt like going with the lean body weight was the smart decision, but I also want to make sure my supply stays up and that I can breastfeed for a year. Thank you so much for the advice!
Hi Megan, You can’t use just lean body mass because your fat tissue does burn calories so you can’t ignore that completely. Fat tissue burns about 2 calories per pound per day so you should factor that in.
I am also breastfeeding but did not calculate the extra calories because of how little I always ate . That has always been my issue .. I would eat a salad with grilled chicken and maybe and egg or two and call it a day even while breastfeeding . Now I am forcing food down my throat so therefore didn’t calculate the extra calories because this is a huge jump in calories for me already and I am still trying to lose weight
I’m confused as to how to work out my adjusted macros for breastfeeding….
I used the calculator and came up with a daily calorie amount of 1331, with c 172g (51.6%), p 78g (23.4%) and f 37g (25%). How do I adjust for the extra 500 calories?
Thanks!
Hi Lee, You’ll have to do the math. 1331+ 500 = 1831 then you have to calculate for each macro. This is described in detail here, including the math. https://healthyeater.com/how-to-calculate-your-macros
Also, you should use the “high” protein setting if you’re breastfeeding.