Postpartum Calorie Calculator
The weeks after birth are for healing, not dieting. Enter your details to see the calories and protein that support recovery — with an optional breastfeeding adjustment and a gentle, realistic fat-loss target for when you're ready.
Postpartum Calorie Calculator
Find your calorie and protein needs after birth — for recovery, whether or not you're breastfeeding.
Enter your details to see your postpartum recovery calorie and protein needs
How Many Calories Do You Need Postpartum?
After birth your body is repairing tissue, replenishing blood, and rebalancing hormones — all of which need energy and protein. Eating too little too soon can slow healing, drain your energy, and (if you're nursing) reduce milk supply. This calculator estimates your maintenance calories from your age, height, weight, and activity using the Mifflin-St Jeor equation for women, then adjusts for breastfeeding if that applies to you.
Recovery First, Fat Loss Later
For roughly the first 6–8 weeks, aim to eat around your recovery maintenance calories rather than cutting. Once you have your provider's clearance and feel ready, a modest deficit of about 10–15% below maintenance supports steady, sustainable fat loss without wrecking your energy or supply.
| Phase | Approx. timing | Calorie approach |
|---|---|---|
| Early recovery | Weeks 0–6 | Eat to maintenance; focus on nutrients |
| Rebuilding | Weeks 6–12 | Maintenance, gentle movement resumes |
| Gradual fat loss | 12+ weeks, once cleared | ~10–15% deficit, ≤0.5 kg/week |
Protein and Key Nutrients
- Protein: aim for at least 1.1–1.3g per kg of body weight to support tissue repair (higher end if breastfeeding).
- Iron: blood loss during delivery raises iron needs — include lean red meat, legumes, and leafy greens.
- Fibre & fluids: help with postpartum digestion and, if breastfeeding, milk production.
- Continue a supplement: many providers recommend staying on a prenatal or postnatal vitamin during recovery.
If You're Breastfeeding
Breastfeeding adds roughly 300–500 calories per day on top of your recovery needs — this calculator adds that automatically when you select it. For a nursing-specific breakdown of calories, protein, and hydration, use the breastfeeding calorie calculator.
Be kind to your timeline
It took nine months to grow a baby; giving yourself a comparable window to recover is normal and healthy. Rapid postpartum dieting is linked to fatigue, mood dips, and reduced supply. Progress over months, not weeks — and clear any intentional weight loss or return to training with your healthcare provider first.
Related Calculators
- Breastfeeding calorie calculator — nursing-specific calories, protein, and hydration.
- Pregnancy calorie calculator — trimester-by-trimester needs.
- TDEE calculator for women — your baseline once recovery is complete.