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.
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
or2-4 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)
orHitting 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