The CRAZY Number Of Calories You Burn Pumping & Breastfeeding

When I was pumping for my daughter, I wondered how many calories I burned by pumping and breastfeeding.

Like most moms, I was eager to lose the baby weight I gained. However, I was worried about if I would lose my milk supply if I did try to lose weight.

I wanted to make sure I ate enough calories to account for the calories that I burned while breastfeeding. I did some research, and this is what I discovered.

So, how many calories does breastfeeding burn? Breastfeeding typically burns anywhere from 200-600 calories per day. The number of calories burned will vary. It will depend on if your child is exclusively breastfed, the number of ounces per day consumed, and the number of ounces per day that you produce. Pumping breast milk also burns calories.

Because there are so many factors that go into the number of calories that breastfeeding burns, I’ve included several examples below. This will illustrate a few different scenarios. You can pick the scenario that most closely matches your stage in your breastfeeding journey.

Calculating The Number Of Calories Breastfeeding Burns

To calculate the number of calories burned while breastfeeding, estimate the number of ounces your child drinks each day. A typical amount of milk consumed by an exclusively breastfed baby will range from 24 – 30 ounces per day.

If you are nursing, and you do not know how many ounces your baby is consuming, you can do a weighted feed to estimate the number of ounces consumed. This is where you weigh your baby before and after nursing to estimate the number of ounces that were consumed.

If you own a baby scale, you can do weighted feeds over the course of a 24 hour period to estimate the number of ounces consumed.

When I purchased a baby scale, I wanted a scale that I trusted to provide accurate weight measurements. I chose a brand that I recognized to stand behind their products. Here is a link to the baby scale that I trust on Amazon.

The second part of the equation is the number of calories in each ounce of breast milk. The number of calories in each ounce of milk can also vary. The average number of calories in each ounce of breast milk is 22 calories per ounce.

In order to produce breast milk, your body also burns calories. Your body generally burns an extra 20% on top of the calories that are in the milk.

So, for example, if you have a one-month-old infant, and you produce 24 ounces of breast milk per day, you will burn an estimated 576 calories per day.

(24 ounces * 22 calories per ounce) * (120% energy to produce milk) = 634 calories

As another example, if you have a five-month-old baby, and you produce 30 ounces of breast milk per day, you will burn an estimated 760 calories per day.

(30 ounces * 22 calories per ounce) * (120% energy to produce milk) = 792 calories

As a third example, assume you have a nine-month-old baby who eats solids. Because of this, you produce 18 ounces of breast milk per day, which means you will burn an estimated 432 calories per day.

(18 ounces * 22 calories per ounce) * (120% energy to produce milk) = 475 calories

How To Eat Fewer Calories While Breastfeeding

One thing that helped me to control the number of calories I ate while breastfeeding was to use a meal kit delivery service. It really saved a lot of time that I was spending meal planning and grocery shopping. You can get a coupon code and check it out here.

Another way I like to meal plan was using a meal planning app. You can check out a free trial for eMeals by clicking here. I love their “quick and healthy” meals which were perfect for me as a busy mom.

Many moms try to lose weight by eating a low carb or Keto diet, but it can affect your milk supply when you suddenly stop eating carbs. For some more info, check out this article I wrote on 8 tips for increasing milk supply on the Keto diet.

How Many Calories Are In Breast Milk Per Ounce? Or Milliliter?

The calories in breast milk may vary from woman to woman and even between feeding sessions. Breast milk contains anywhere from 13 calories per ounce to 35 calories per ounce. 22 calories per ounce generally accepted as an average number of calories per ounce of breast milk. One ounce is approximately 30 milliliters, so there are around 22 calories per 30 milliliters of breast milk.

When the breasts are more full, the calorie content is typically lower per ounce. This is because milk production is slowed as the breasts become more full and less fatty milk is produced.

When the breasts are more empty, the calorie content is typically higher per ounce. More fatty milk is produced when the breasts are emptier.

For example, after sleeping and going a long stretch between feedings, your breasts are typically more full. You may have more ounces first thing in the morning, but these ounces are likely to contain fewer calories per ounce.

This is because as your breasts become full and you go longer in between feedings, less fat is produced.

In the evening, after a cluster feeding or cluster pumping session, your breasts are likely to be on the more empty side. Even though you may produce fewer ounces at this time, this milk is likely higher in calories per ounce because it has a higher fat content.

Sample Calculation For The Number Of Calories Burned While Producing Breast Milk

Each ounce of breast milk can vary greatly in the number of calories it contains. This is one reason why the calculation for the number of calories burned while breastfeeding is an estimate.

Take the example above where the mom produces 24 ounces of breast milk per day. Using the lower end in the range of calories, 13 calories per ounce, she may burn 374 calories.

Taking the average range of calories, 22 calories per ounce, she burns 634 calories. Using the higher end in the range of calories, 35 calories per ounce, she may burn 1,008 calories.

Low End Of Calories Burned:

(24 ounces * 13 calories per ounce) * (120% energy to produce milk) = 374 calories

Average Amount Of Calories Burned:

(24 ounces * 22 calories per ounce) * (120% energy to produce milk) = 634 calories

High End Of Calories Burned:

(24 ounces * 35 calories per ounce) * (120% energy to produce milk) = 1,008 calories

Does Producing More Milk Burn More Calories?

Yes, in general, producing more milk burns more calories. This is because the number of calories burned is calculated based on the number of ounces of milk that are produced.

If each ounce of milk contains 22 calories, then the more ounces you produce, the more ounces that you will burn.

Keep in mind that burning 22 calories per ounce is an estimate based on an average. It is normal to burn more or fewer calories throughout the day.

If you are producing significantly more milk than your baby is consuming, then it would be safe to estimate that you are burning more calories.

How Many Calories Does Breastfeeding Twins Burn?

Breastfeeding twins will burn double the amount of calories that breastfeeding one child burns. This is because you are producing twice as much milk to feed two babies. As an estimate, breastfeeding twins will burn anywhere from 400 to 1,200 calories per day if the twins are exclusively breastfed.

As an example, if you have twin three-month-old babies, and you produce 48 ounces of breast milk per day, you will burn an estimated 1,267 calories per day.

(48 ounces * 22 calories per ounce) * (120% energy to produce milk) = 1,267 calories

How Many Calories Do I Burn Breastfeeding 3 Times A Day?

You will likely burn fewer calories if you are breastfeeding three times a day than if you were exclusively breastfeeding. You can use the lower end of the range, approximately 200-400 calories.

If you are breastfeeding three times per day, your baby has most likely started to eat solids. They have also most likely replaced some of their nursing sessions with solid food.

For example, if you breastfeed three times per day and produce 5 ounces of milk during each feeding, you are producing 15 ounces of milk per day. When producing 15 ounces of milk per day, you will burn an estimated 396 calories per day.

(15 ounces * 22 calories per ounce) * (120% energy to produce milk) = 396 calories

However, this answer will change if you are breastfeeding and pumping. If your baby has not replaced nursing sessions with solids, then you will burn more calories if you are pumping in addition to nursing.

If you are nursing three times per day, and also pumping three times per day, you are still burning the same number of calories as if you were nursing full-time. Pumping milk burns the same number of calories per ounce of milk that you produce.

In this example, assume you are nursing three times per day and pumping three times per day.

During each of the six sessions, you produce five ounces per milk. Overall, you produce 30 ounces of milk per day between nursing and pumping. When producing this 30 ounces of milk, you will burn an estimated 792 calories.

(30 ounces * 22 calories per ounce) * (120% energy to produce milk) = 792 calories

How Many Calories Does Pumping Milk Burn?

Pumping milk burns the same amount of calories that nursing burns. Pumping milk burns anywhere from 200 to 600 calories per day. This will also vary from mother to mother, pumping session to pumping session, and the number of pumping sessions per day.

Pumping milk burns a similar number of calories because you are still producing the same amount of breast milk. The advantage when you are pumping is that you know exactly how many ounces that you have produced.

When you are pumping if you have an oversupply of milk, you may even burn more calories than if you were directly nursing.

This is because the number of calories burned is calculated based on the number of ounces that you pump.

So for example, if you pump 40 ounces, but your baby only drinks 27 ounces, you will burn calories to produce 40 ounces of milk.

Can You Lose Weight By Pumping Breast Milk?

Yes, you can lose weight by pumping breast milk. Pumping milk burns calories in the same manner as nursing burns calories. There are calories in the milk itself, as well as calories burned by your body during the process of producing milk.

When losing weight, it is important to discuss it with your doctor. The general recommendation is that nursing mothers should not try to lose more than one to one and a half pounds per week.

In order to lose weight, you will need to burn more calories than you consume. Nursing mothers should consume at least 1500 calories per day, and ideally closer to 1800 calories per day. Also remember that when you are breastfeeding, you may carry around an extra 3 pounds of tissue and fluid in your breasts.

I looked everywhere for recipes and a plan to help lose weight while breastfeeding. I found this cook book written for breastfeeding mothers (on Amazon), and I loved many of the recipes in it.

What If You Are Not Losing Weight While Pumping?

It is also normal to not lose weight while pumping or breastfeeding. There are many factors that contribute to weight loss. You may not lose weight if your activity level has decreased, or if you are sleep deprived because you are taking care of a newborn.

If you are consuming more calories to compensate for the calories you burn producing milk, then you may not lose weight while pumping.

If you are having trouble losing weight, try adding in moderate activity if you have been cleared by your doctor.

Take your baby for a daily walk outside in the stroller or in a baby carrier. Start off by going a short distance and gradually increase the distance as your fitness level increases.

If you are not losing weight, then you may also want to evaluate your eating habits. Are you reaching for healthy snacks or ones that you can quickly grab?

Try replacing snacks like chips or cookies with veggies and dip. Small changes like this can add up over time. Also keep in mind that it took you nine months to gain the baby weight, and it will not fall off immediately. It is likely to take some time to lose the weight.

Does Pumping Make You Hungry?

Pumping can increase your hunger. This is for the same reasons that you may be hungry due to breastfeeding. When I was newly postpartum, I was incredibly hungry. I did not have very many cravings while I was pregnant, but I was very hungry while I was pumping.

When I spoke with my other friends who had small children, they also mentioned that they were very hungry while they were breastfeeding.

There are several reasons why you may be hungry while pumping. Also, the surge in your body to produce milk consumes a lot of energy. As I mentioned earlier, breastfeeding can cause your body to burn anywhere from 200 to 1,000 calories depending on your milk production level.

The change in hormones in your body may also cause you to feel hungry. Sleeping less because you just brought home a newborn can also cause many moms to crave additional calories.

I found that I felt the most hungry the first few months that I was pumping. After my supply regulated, the extreme hunger pangs seemed to level off. As time went on, I was able to eat an amount that was closer to my normal portion sizes.

The Main Point

The number of calories burned while breastfeeding can vary greatly. The most important factor to determine the number of calories burned is to know the amount of milk you produce per day.

If it is too complex to perform the calculation, you can use the general rule of thumb. The average is most mothers burn around 500 additional calories per day while breastfeeding.

Recommended Reading

1. Find your perfect pump bag – Sarah Wells Vs. JuJuBe Pump Bags (Best Stylish Pump Bags)
2. All my best tips for pumping milk – 17 Best Pumping Tips for Beginners
3. Watch out for these side effects you may experience when eating lactation cookies – 7 Terrible Side Effects From Eating Lactation Cookies

If you found this article useful, pin it on Pinterest and save it for later. Follow PumpingMamas on Pinterest for more great breastfeeding and pumping tips!

References:

https://www.breastfeeding-basics.com/articles/nutrition-exercise-and-weight-loss

https://www.nap.edu/read/1577/chapter/1

Jelliffe DB, Jelliffe EFP. Human milk in the modern world: psychosocial, nutritional and economic significance. Oxford: Oxford University Press, 1978.

Lawrence R and Lawrence R. Breastfeeding: A Guide for the Medical Profession, 5th ed. St. Louis: Mosby, 1999.

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