Free Postpartum Calorie Calculator

My calorie calculator below will give you personalized calorie recommendations based on your unique needs, helping you start a successful postpartum weight loss journey without compromising your baby’s nutrition. Don’t forget to scroll to the bottom to get info on exercise and breastfeeding.

Calorie Calculator











Daily calories needed to maintain your weight:

Daily calories to maintain milk supply while losing weight safely:

Macros for Maintaining Weight

Macros for Losing Weight

Examples of your activity and what factors to choose in a calorie tracking app:

Little/No Exercise:

  • Walking 5,000 steps or less per day with no planned exercise routine
    or

  • 2-4 days of light exercise while working a desk job and not moving much

Light Exercise:

  • Walking 5,000K or more steps per day PLUS 2 - 3 days per week of moderate exercise (30 minutes per session) 
    or

  • Hitting 10k steps per day without other planned exercise

Moderate Exercise:

  • Walking 8,000K or more steps per day PLUS 3 - 4 days per week of more intense exercise (45 minutes per session) 

Heavy Exercise:

  • Walking 10K steps or more per day PLUS 5 days per week of 1 hour or more intense exercise 

Very Heavy Exercise:

  • Full time athletes with strenuous training schedules

Examples of breast feeding options to choose:

Exclusive Breastfeeding:

  • A baby who only receives breast milk directly from the breast

  • A baby who nurses at the breast and receives pumped breast milk from a bottle 

  • A baby who only receives pumped breast milk from a bottle

Partial Breastfeeding:

  • A baby is fed breast milk along with formula or solid foods

Weaning:

  • Select “not breastfeeding” since you are actively reducing your milk supply