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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Hey I’m 9months PP and still breastfeeding. Before I got pregnant I was 145lbs— didn’t gain a lot until the end but 181 the day I had my son. I was about 160 when I left the hospital. And 150 by 12 weeks postpartum. I have gained all the weight back since quarantine. I’m back at 160.
I’m in the army and we do physical training MWF. Before I would always shed weight quickly from running but I haven’t lost anything since returning to normal PT with the army August 19th.
I don’t eat out much. Lately, I know I don’t drink enough water. I don’t eat fatty foods very much and eat vegetables daily. I don’t know where to start but I have to lose this weight. Please help. Thank you.
By the way I am 20 years old.
5’2” 160.3lbs
Hi Alexis, It sounds like its a matter of understanding how much total food you should be consuming based on your stats, goals, and breastfeeding and then tracking your intake to make sure you’re staying in the limits. I’m happy to get all of this calculated for you and get you moving towards your goals. Personalized Macros Coaching
Hello, I’m 31 years old with 5’3 height 52 weight according to this my BMR is 1200 cal and TDEE is 1864 cal . I’m a breastfeeding mother of 5 months old and i workout five days a week . Can anyone guide me in what ratio I should consume protein , carbs and fat to loose body fat?
Note: I do yoga and some resistance training at home for 40-50 min
Hi Teena, You want to deduct 20% from your TDEE and then add in 400 calories for breastfeeding. Shoot for 30% fat at least .6 grams of protein per pound of body weight and the rest carbs.
Hello. I’ve had success losing weight before with counting macros, but this time I am breastfeeding my 2 month old full time, so I want to figure out how to add more numbers so I can lose weight without losing supply. My old coach just said it’s usually 300-400 calories added to my old calorie total, and the majority for macros should be carbs. What are your thoughts? My previous numbers were:
Calories: 1896
Carbs: 170
Fats: 53
Protein: 185
For reference, I am 31 yrs old, 6ft1, 225 lbs and lightly active.
Hi Marianne, Start with 400 added in. Divide them among your macros at the same percentages, but your protein seems a bit higher than needed. Perhaps set that to 30%. I’d love to look at all factors and make sure your deficit is calculated properly. If your interested consider one of the options on my coaching page. Personalized Macros Coaching
I’m breastfeeding my 2 year old son. I’ve searched the internet and have found nothing for someone who is breastfeeding a toddler. Ive heard that 50g of carbs is what you should do if you’re nursing.
I’m 5 ft tall, 112 lbs, about 25 to 28% body fat and i’m 31 years old. My normal healthy weight is 100lbs, so i’m looking to lose 12 lbs. Anyway i’m not nursing as much as someone with a newborn would be so i’m wondering what my macros would be. Thanks!
Hi Vee, In your case, add back in just 200 calories for breastfeeding divided among your macro percentages.
Hi, I am exclusively breast feeding my 5 month old. I am on the heavier side so I only calculated based on 300 extra calories… the calculations I got are
1680 cals per day
84 carbs
209.5 protein
80.5 fat..
But that seems like a bit much . Does this sound correct ?
Hi Cay, Calorie wise it looks within range but I wouldn’t know for sure until I had a look at all your stats and lifestyle factors, but your protein is too high. Protein should be based on your lean mass rather than your total body weight. I would set it to lower protein. Breast milk is higher in carbs so you’ll need to have more carbs in your diet.
Hi, I’m 9 months postpartum and still exclusively breastfeeding. I’m 5’8 and currently 97kg (not sure in lbs). I’m looking into loosing 20-25kg weight to get back to my goal weight (1 year before I got pregnant). Officially I lost my baby pounds 8 weeks after giving birth but now nothing is working (intermittent fasting, working out 4-5 days a week with hit and weight lifting,etc.) my body type is endomorph which makes it harder to lose weight. Is there something I have to be aware of calculating my macros?
Hi Jenny, You would probably benefit from a fat tissue adjustment since you have about 25kg to lose. Excess fat tissue can skew calculations and recommend that you eat more than you actually should be, especially if you’re also adding calories in for breastfeeding.
Hi! I’m currently exclusively breastfeeding.. im 140lbs and would like to be back at 125. I’m 4’11” and I work out maybe 3-4 times a week doing cardio and light weights. What would be macros be?
Hi Alex, Congrats on your new baby! Feel free to use the above info and our calculator to calculate things, but I’m also available to do this for you with one of my coaching options. Even just the custom macros would probably be sufficient. Personalized Macros Coaching
What weight to I input? My starting pregnancy weight? Should that number get me through all 9 months or should I adjust as I gain through pregnancy?
Hi Arios, That’s a bit tricky because it depends where you were starting at. Where you overweight before becoming pregnant, underweight before becoming pregnant or of normal weight?
I’m 3 month postpartum and I weigh 200lbs at 5’3”. When I gave birth I was 205lbs, my peer pregnancy weight was 160lbs, but 3 months before I got pregnant I was at my goal weight of 130lbs which took me 2 years to get to from 205lbs. But I did the keto diet during that time and I feel I can’t do that now. So how should my macros be with an 1800 calorie day goal and I am pretty active working out 4-6 days a week?
Oh and I’m exclusively breastfeeding my baby. Hopefully for as long as I can.
Hi Harmony, Congrats on your new baby. Your situation would take a little bit of customization since you’d have to account for some fat tissue weight since you have more than 50 pounds, also your exercise level, and then adding in the calories for breastfeeding. Therefore I’d have to dig into your lifestyle a bit to give you some expert calculations. If you’re interested in that here’s my coaching page: Personalized Macros Coaching I’d love to help you reach your goals!
Hi Ted, would love some help! I’m currently exclusively breastfeeding my 5month old, 130 lbs 5f2. My goal weight is 115 lbs or to maintain the same weight but change the fat to muscle composition as I’m feeling very squishy.
I’m tracking macros at the moment and eating an average of 2300 calories with a goal of 35%c 35%f 30%p. (I know that’s a high number but I’ve always had a big appetite and I’m not gaining weight eating this much).
My issues are that:
– I’m still aaaaaalways hungry, and instead of craving whole foods I’m craving sugar. I’m hesitant to try and cut calories.
– I’m struggling to hit my protieb goal and using end up closer to 20-25%… and making up the rest with carbs/fats. Is my protieb goal too high?
Hi Nicole, You will have to reduce your calories if you want to lose. Even factoring 500 for breastfeeding you are probably eating at maintenance levels at 2300.
Hunger doesn’t always mean you need to eat and hunger is a natural part of our energy cycle as humans. It is a modern luxury for people to feel no hunger and this is the reason Americans are so big. Reducing your calories will also help you be better able to hit 25% protein. If you want more help dialing things in, check out my coaching services. I’d love to help you reach your goals.
Hi Ted, I am exclusively breastfeeding my 4 month old twins (ie. not supplementing with formula). Do I double the calorie allowance for a singleton baby? TIA
Hi Emma, Yes, but start with the lower end (400) or (800 for twins) and monitor your milk supply and then increase if necessary.
It looks like the formulas in the breastfeeding calculation are wrong… shouldn’t it be:
Carbs (.36 x 400) / 4
Protein (.39 x 400) /4
Fats (.25 x 400) / 4
Accountant & breastfeeding mom here so want to make sure I’m understanding the formulas right. Thanks.
Hi Miranda, Good catch! The math was correct but the numbers in the formula were wrong. Thanks for pointing that out.