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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I am vegetarian and am finding it really hard to get in all the protein I need. I am 20 weeks pregnant, 135 lbs, 5’3. Is it safe for me to consume the the vega sport protein supplement to my diet while pregnant?
Oh and by the way thanks so much for this article. It has been very helpful!
Hi Sukhi, You probably can get by with less protein. Most recommendations in the fitness world are a lot higher than you actually need. Here’s some articles to review: Top 20+ Protein Foods When Counting Macros and How To Count Macros as a Vegan or Vegetarian Most protein supplements are fine during pregnancy but it’s always a good idea to check with your OBGYN.
Omg this is so dangerous! Pregnant women in the 2nd & 3rd trimester need to eat 300 cals on top of MAINTENANCE tdee, not weight loss. You’re seriously encouraging women to lose weight WHILE pregnant? Even obese women are expected to gain 10-15 lbs during a healthy pregnancy. Eating in a deficit during pregnancy is dangerous for woman and baby. There’s plenty of time to lose weight after baby is born. Shame on you.
This isn’t true. The latest research actually has shown that overweight pregnant woman can safely lose some body fat during pregnancy and obese women can have zero weight gain during pregnancy and still have a healthy pregnancy/baby. See here: https://www.sciencedaily.com/releases/2007/06/070605185550.htm
I could use some help – I’m new to nutrition coaching (certified through ISSA) and a client is currently breastfeeding and is 4 months postpartum. The last few weeks she’s cut calories and tracked food (I haven’t introduced macros to her yet, just trying to get healthy habits built first) … she hasn’t lost weight. I’m at a loss as to whether decrease the calories I’ve suggested for her or go ahead and introduce macros to her – but am unsure what ratio of carbs, fats, and protein to set her at. Help!
Hi Katie, Have you established what her estimated TDEE is minus 20% for weight loss? You have to do that first and then add in calories for breastfeeding. Also, if she has 50 pounds or more of fat tissue than you also have to adjust for that. I have a feeling your client is still eating too much.
Thanks Ted, each client is so different and she’s really a puzzle to me since she’s the first client I’ve had that is BF’ing. So her TDEE 2413 — you’re saying I need to subtract 20% then add in calories for BF?
If her TDEE is 2413 it sounds like she has more than 50 pounds of fat tissue which is skewing the calculation. Can you email me with her stats and we can continue this via email? ted@healthyeater.com
Wondering if the protien is too high? After adding 300 for breeding I get 1668cals a day with 18% coming from carbs 52% for protien & 30% for fats so after doing the math that is
carbs:72g
protien: 215g
fat:56g
The protien seems pretty high?
That’s correct, it’s too high. Protein should be based on lean mass, not total body weight. Do 30% protein 40% carbs and 30% fat.
I used the macro calc. Very very little exercise and I am breastfeeding my little one. My macros came out to carbs at 26% protein 44% and fats 30%. Is that right with the carbs and protein? I have it set to high protein since I’m BF and have it just on the lose button. Thanks
Excuse me that was at lose 10%
Hi Jamie, I’m not sure because I don’t know your stats. However, make sure you add calories for breastfeeding. Moderate protein is fine because it seems like your total body weight is skewing the amount of protein. If you’re breastfeeding it can be helpful to have an expert calculate everything for you. Personalized Macros Coaching
I’m 327 lbs 5’9.5”
Thanks for clarifying. Yes, your fat tissue weight is definitely skewing the protein calculation as well as the TDEE formula. It would be really helpful to have your macros calculated since you have several factors at play that make online calculators not optimal.
If I could afford it right now I definitely would but I can’t so I’m doing what I can on my own. Thanks for the help.
So I think I’m doing my calculations wrong my numbers seem pretty high. I am currently 178, 5’3’’ and want to be around 150. I just had a baby 14 days ago and am breastfeeding …. I don’t want to loose my supply. I normally count my macros but I took a break while pregnant…. any help on figure out numbers!? Please and thank you!!
Hi Kilee, Congrats on the birth of your new baby! Use our calculator and then add 300-400 calories like the article shows. I can calculate everything for you if you sign up for a coaching option. Personalized Macros Coaching
Hi,
Question, at the moment I’m looking at this I am 23 weeks pregnant. Should I base calculation on current weight ( I’ve gained 15lbs so far) or make calculation with pre-pregnancy weight?
I was overweight pre-pregnancy with a BMI of 26-27.
Hi Adriana, I think you should do prepregnancy weight because at least half of the 15 pounds is probably fluid weight.
Good morning I was wondering if you are basing the calorie count off of a desired weight or actual weight. What I mean by that is if someone is obese would they want to base their calories off of their actual weight or where they want to be.
Hi Jordan,
In general, we use your actual weight. But if you have more than 50 pounds of fat tissue then additional calculations should be considered. It’s not as simple as just using your goal weight in the calculation and many things must be considered especially if you are pregnant or nursing. I would recommend having your macros calculated by a professional such as myself if this situation applies to you.
Help so confused. I got this carb manager app and set it to keto and the calculations are so different then what this says. I just want to make sure im doing this right as I am a breastfeeding mother and I have noticed a decrease in my milk supply since I started last week. The app was set at 5% net carb (21g), 25% protein (104g), and 70% fat (129g). But from my calculations, I should be doing 29% carbs 144g, 40% protein 197g, and 30% fat 65g. I am 190lbs 5ft 9in with not much exercise 36 yrs young. Please help I want this to work but need my milk flow to continue.
Thanks
Hi Michelle,
If you’re breastfeeding, you should not be doing keto but following a balanced set of macros. Breastmilk needs carbohydrates to properly form and your baby needs those carbs too. The app also is not giving you enough calories to produce high-quality breast milk. I would be happy to calculate everything for you and if this interests you, please see the options under our coaching services.
I noticed under the breastfeeding math portion it doesn’t seem right… I just want to clarify my steps:
Find your TDEE, take the percentages given for your carbs/fats/protein and multiply each with 400 calories, then divide that by 4 and take the result and add it to your TDEE.
Ex… carbs 178 – 41.3% : (400 x .41.3) / 4 = 41g so 41+178 =209?
Hi Whitney, If you had 400 calories to divide by 40% carbs 30% protein and 30% fat the math would be as follow:
(400x .4) = 160/4 = 40 g of carbs
(400 x .3)= 120/4= 30 g of protein
(400 x .3)= 120/9= 13 g of fat
You would then add each of those numbers to your existing gram targets.
Hi! I have read and heard that if you want to lose weight while nursing you should go off your maintenance macros and add between 200-300 cals to your TDEE if you’re past 3 months pp. But here it says to do it off your cutting macros plus the extra for nursing. For me that’s the difference between 2065 cals or 2265. How do I know which numbers to pick?!
Hi Rita, Your body has to be in a calorie deficit to lose weight. Using the formula you mentioned you would only be in a slight deficit if any and any fat loss would be super slow. By establishing a 20% calorie deficit and then factoring in breastfeeding calories it will allow for a safe weight loss deficit while still providing enough energy to produce adequate breastmilk.
Hi, I have figured out my macros until I have to add the 400 calories for breast feeding and split them up. I’m stuck on the math above. Can you help me please? My percentages are carbs 32%, protein 43%, and fat 25%.
Hi Lauren, (400 x .32)/4= 32 grams carbs (400 x .43)/4= 43 grams carbs (400x .25)/9= 11 grams fat. I will advise that 43% protein is too much and not necessary. It seems like you should switch your protein and carbs. 32% protein and do 43% carbs.
Thank you!!