Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days/week)
Extra Active (very hard exercise/sports & physical job)
Your Estimated Daily Macros
Calories: — kcal
Protein: — g
Carbohydrates: — g
Fat: — g
Understanding Breastfeeding Nutrition and Macros
Breastfeeding is a demanding physiological process that requires adequate nutrition to support both the mother's recovery and the baby's growth. Meeting your nutritional needs, particularly your macronutrient intake (protein, carbohydrates, and fats), is crucial for maintaining energy levels, milk production, and overall well-being. This calculator provides an estimate of your daily caloric and macronutrient needs while breastfeeding.
How the Calculator Works:
This calculator uses a multi-step approach to estimate your nutritional requirements:
Basal Metabolic Rate (BMR): First, it estimates your BMR using the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating resting energy expenditure. The formula is:
For women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to account for your daily physical activity. The standard activity factors are:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9
Additional Calories for Breastfeeding: An additional caloric surplus is added to account for the energy demands of milk production. This is estimated based on the baby's age and nursing frequency, generally ranging from 300-500+ extra calories per day.
A baseline of 300 kcal is added for nursing, with potential increases based on baby's age and frequency, reflecting higher demands in early months.
Macronutrient Distribution: Once the total estimated daily calorie needs are determined, they are broken down into macronutrients based on general recommendations for breastfeeding mothers:
Protein: Approximately 1.5-2.0 grams per kilogram of body weight is recommended to support milk production and tissue repair.
Fat: Typically makes up around 30-35% of total calories. Healthy fats are essential for infant brain development.
Carbohydrates: Comprise the remaining calories, providing essential energy.
Important Considerations:
Individual Variation: These calculations are estimates. Your actual needs may vary based on metabolism, genetics, milk volume, and baby's growth spurts.
Listen to Your Body: Pay attention to hunger and fullness cues. This calculator is a guide, not a rigid rule.
Hydration: Adequate water intake is paramount for milk production and overall health.
Nutrient Density: Focus on whole, unprocessed foods to ensure you and your baby receive essential vitamins and minerals.
Consult Professionals: Always consult with a healthcare provider, registered dietitian, or lactation consultant for personalized advice regarding your nutrition during breastfeeding.
Proper nutrition during breastfeeding supports your recovery, provides essential nutrients for your baby's development, and helps maintain your energy levels. Use this calculator as a starting point to understand your estimated needs.
function calculateMacros() {
var weightKg = parseFloat(document.getElementById("weightKg").value);
var heightCm = parseFloat(document.getElementById("heightCm").value);
var ageYears = parseFloat(document.getElementById("ageYears").value);
var activityLevel = document.getElementById("activityLevel").value;
var babyAgeWeeks = parseFloat(document.getElementById("babyAgeWeeks").value);
var nursingFrequency = parseFloat(document.getElementById("nursingFrequency").value);
var caloriesResultElement = document.getElementById("caloriesResult");
var proteinResultElement = document.getElementById("proteinResult");
var carbsResultElement = document.getElementById("carbsResult");
var fatResultElement = document.getElementById("fatResult");
// Clear previous results
caloriesResultElement.textContent = "–";
proteinResultElement.textContent = "–";
carbsResultElement.textContent = "–";
fatResultElement.textContent = "–";
// Input validation
if (isNaN(weightKg) || isNaN(heightCm) || isNaN(ageYears) || isNaN(babyAgeWeeks) || isNaN(nursingFrequency) || weightKg <= 0 || heightCm <= 0 || ageYears <= 0 || babyAgeWeeks < 0 || nursingFrequency <= 0) {
alert("Please enter valid positive numbers for all fields.");
return;
}
// 1. Calculate BMR (Mifflin-St Jeor Equation for women)
var bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * ageYears) – 161;
// 2. Calculate TDEE based on activity level
var activityMultiplier;
switch (activityLevel) {
case "sedentary":
activityMultiplier = 1.2;
break;
case "lightly_active":
activityMultiplier = 1.375;
break;
case "moderately_active":
activityMultiplier = 1.55;
break;
case "very_active":
activityMultiplier = 1.725;
break;
case "extra_active":
activityMultiplier = 1.9;
break;
default:
activityMultiplier = 1.3; // Default to lightly active if somehow invalid
}
var tdee = bmr * activityMultiplier;
// 3. Add calories for breastfeeding
// Base calories for breastfeeding, can be adjusted.
// A common estimate is around 300-500 kcal extra.
// We'll use a base and slightly increase it for earlier weeks.
var breastfeedingCalories = 300;
if (babyAgeWeeks 8) { // Additional calories for very frequent nursing
breastfeedingCalories += (nursingFrequency – 8) * 20;
}
// Cap the additional calories to a reasonable upper limit, e.g., 600
breastfeedingCalories = Math.min(breastfeedingCalories, 600);
var totalCalories = tdee + breastfeedingCalories;
// Ensure total calories are not excessively low
totalCalories = Math.max(totalCalories, 1800); // Minimum reasonable intake
// 4. Calculate Macronutrient grams
// Protein: ~1.5-2.0 g/kg body weight. Let's use 1.7 g/kg as a mid-point.
var proteinGrams = weightKg * 1.7;
proteinGrams = Math.max(proteinGrams, 70); // Ensure a minimum protein intake
// Fat: ~30-35% of total calories. Let's use 33%. (1g fat = 9 kcal)
var fatCalories = totalCalories * 0.33;
var fatGrams = fatCalories / 9;
// Carbohydrates: Remaining calories. (1g carb = 4 kcal)
var proteinCalories = proteinGrams * 4;
var remainingCalories = totalCalories – proteinCalories – fatCalories;
var carbsGrams = remainingCalories / 4;
// Ensure carbs are not negative and meet a minimum percentage if needed
if (carbsGrams < 0) {
// This scenario is unlikely with typical TDEE and protein targets,
// but as a safeguard, we might reallocate.
// For simplicity here, we'll just ensure it's not negative.
carbsGrams = 0;
}
// Round results to nearest whole number or one decimal place
var roundedCalories = Math.round(totalCalories);
var roundedProtein = Math.round(proteinGrams);
var roundedCarbs = Math.round(carbsGrams);
var roundedFat = Math.round(fatGrams);
caloriesResultElement.textContent = roundedCalories.toLocaleString();
proteinResultElement.textContent = roundedProtein.toLocaleString();
carbsResultElement.textContent = roundedCarbs.toLocaleString();
fatResultElement.textContent = roundedFat.toLocaleString();
}