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Breastfeeding is one of the healthiest ways to feed your baby, and it can also be a great way to burn calories while you nurse. But how many calories are you actually burning? Do all breastfeeding moms burn the same amount of calories? The answers to these questions aren’t as simple as they might seem. Every mom is different, and her individual caloric needs depend on several factors—including her age, weight, activity levels, and more. To help figure out how many calories you’re likely burning when you breastfeed your baby, we’ve created a helpful calculator that takes all these factors into account. Read on to learn more about the calculator and why it’s so important!
How to calculate how many calories you burn while breastfeeding
To calculate how many calories you burn while breastfeeding, you will need to know your basal metabolic rate (BMR). Your BMR is the amount of energy your body burns at rest. To calculate your BMR, you can use the Harris-Benedict equation:
BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
Once you have your BMR, you can multiply it by a factor to estimate the number of calories you burn while breastfeeding. The multiplier will depend on how active you are while breastfeeding. If you are sitting down and not moving much, your multiplier will be 1.3. If you are standing and moving around some, your multiplier will be 1.5. And if you are constantly moving and doing chores while breastfeeding, your multiplier will be 1.7.
So, if your BMR is 1500 and you are sitting down and not moving much while breastfeeding, you would burn about 1950 calories per day from breastfeeding alone (1500 x 1.3). But if you are constantly moving and doing chores while breastfeeding, you would burn about 2550 calories per day from breastfeeding (1500 x 1.7).
The Various Factors That Affect Breastfeeding Calories Burn
There are a few factors that affect how many calories you burn while breastfeeding. The number of kids you have, whether you breastfeed exclusively or supplement with formula, and your own body composition all play a role.
To give you a better idea of how these factors influence your calorie burn, we’ve created a calculator. Simply enter in your information below and we’ll give you an estimate of how many calories you burn while breastfeeding.
Keep in mind that this is just an estimate – every body is different!
The Best Way to Increase Your Breastfeeding Calories Burn
The best way to increase your breastfeeding calorie burn is to nurse more frequently. And while you’re nursing, make sure to really empty your breasts. A good rule of thumb is to nurse at least 8-12 times per day, and try to pump or hand express after each feeding to make sure your breasts are completely emptied. This will help signal your body to produce more milk, and also help you maintain your milk supply while burning more calories.
Tips for Maximizing Your Breastfeeding Calorie Burn
In order to maximize the number of calories you burn while breastfeeding, there are a few tips you can follow. First, make sure that you are nursing often and for extended periods of time. This will ensure that your body is burning more calories during the process. Additionally, try to avoid supplemental feedings whenever possible and instead opt to breastfeed exclusively. Not only will this help you lose weight post-pregnancy, but it will also help to improve your milk supply. Finally, stay active both during and after breastfeeding sessions by walking around or doing some light stretching exercises. This will help to keep your metabolism going strong and give you an extra calorie burn.
How many calories do you burn per breastfeeding session?
Breastfeeding can burn between 150 to 500 calories per day, depending on several factors such as the frequency and duration of breastfeeding sessions, the mother’s weight, and the energy required to produce milk. However, it’s important to note that the primary purpose of breastfeeding is to provide nutrition for the baby, not to lose weight. Moms should focus on eating a balanced diet and engaging in physical activity to maintain a healthy weight. It’s also important to stay hydrated, especially during breastfeeding, to support milk production.
How many calories should I burn to lose weight while breastfeeding?
It’s recommended that breastfeeding mothers aim to lose weight gradually, at a rate of no more than 1 to 2 pounds per week. This can be achieved by creating a calorie deficit through a combination of reducing caloric intake and increasing physical activity.
The amount of calories needed to create this deficit will vary based on several factors, including the mother’s current weight, activity level, and calorie intake. A general guideline is to aim for a daily calorie deficit of 500 to 1,000 calories, which can result in a weight loss of 1 to 2 pounds per week.
It’s important to note that while breastfeeding, the mother’s caloric needs are increased to support milk production, so strict dieting or rapid weight loss is not recommended. A balanced diet that provides adequate nutrition for both the mother and the baby should be a priority. Additionally, mothers should consult with their healthcare provider before starting any weight loss program while breastfeeding.
Conclusion
If you’re breastfeeding and trying to lose weight or maintain your pre-baby weight, the exact amount of calories you burn while breastfeeding will vary. However, using a calculator like the one we have provided can help give you an idea of how many extra calories you are burning every day just by breastfeeding. Whether it’s through dieting, exercising or simply taking time for yourself as a new mom, there are lots of ways to keep your postpartum body healthy and fit. We hope this article has helped provide some useful information about calculating the number of calories burned when breastfeeding.