Are you currently breastfeeding? Maybe pregnant and preparing to breastfeed? Whatever the case may be, I am excited to dive into all things breastfeeding as a two time mama who ran the game plan while maintaining my supply and nursing my first for 23 months and my second still!
Breastfeeding is one of the most physically demanding seasons a woman can experience, yet it’s often paired with immense pressure to “bounce back,” lose weight, or return to pre-pregnancy routines as quickly as possible. For mothers who value fitness, macro tracking, and overall wellness, this phase can feel confusing, frustrating, and sometimes overwhelming.
The truth is: breastfeeding changes the rules and learning how to honor your body while still supporting your goals is key.
Understanding the Energy Demand of Breastfeeding
Producing breast milk requires significant energy expenditure. On average 300-500 additional calories per day are needed, but can be more or less depending on milk volume and feeding frequency. (Butte et al., 2002; Institute of Medicine, 2005).
When calorie intake is too low, the body prioritizes survival and milk production. This can present as:
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Persistent fatigue
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Increased hunger and cravings
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Hormonal disruption
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Decreased milk supply
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Impaired recovery from exercise
Rather than seeing this as a setback, it’s important to reframe it: your body is responding appropriately to increased demands.
Macro Tracking During Breastfeeding: A Tool, Not a Rulebook
Macro tracking can be a helpful awareness tool during postpartum, but only when applied flexibly. Instead of asking, “How little can I eat to lose weight?” A more productive question is, “How much do I need to eat to support milk production, recovery, and energy levels?”
Protein
Adequate protein intake supports tissue repair, lean mass preservation, and satiety. Research shows that postpartum women, especially those engaging in resistance training, benefit from sufficient protein to support recovery and muscle maintenance (Phillips & Van Loon, 2011).
Carbohydrates
Carbohydrates play a critical role in lactation. Glucose is the forerunner for lactose, which is the main carbohydrate in breast milk. Low carbohydrate intake has been associated with reduced milk volume and increased fatigue in women who are breastfeeding. (Neville et al., 2014).
Fats
Dietary fat contributes to hormone regulation and provides essential fatty acids important for infant brain development. Fat intake also influences the fat in breast milk (Innis, 2014).
Macro tracking during breastfeeding should serve as data collection, not restriction. If tracking increases stress, guilt, or food obsession, loosening structure or shifting to intuitive fueling may be more appropriate.
Weight Loss vs. Wellness: Choosing the Right Focus
Weight loss during breastfeeding is very individual. Some women experience gradual fat loss without intentional macro tracking, while others retain weight due to hormones designed to protect milk supply (Lovell et al., 2018).
Restricting calories during lactation has been shown to:
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Reduce milk volume in some women
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Increase fatigue and stress in mom
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Negatively affect your metabolism
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Impair training performance
In many cases, maintenance or body recomposition is a more supportive goal until breastfeeding frequency decreases.
Signs You’re Undereating While Breastfeeding
Research suggest the following may indicate insufficient intake:
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Constant hunger or preoccupation with food
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Declining or inconsistent milk supply
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Poor recovery from exercise
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Mood changes or irritability
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Decreased workout performance
These are signals, not discipline issues. Increasing intake is often the most effective approach to seeing weight loss and nourishing that little bundle of joy.
A Compassion-First Approach to Wellness
Breastfeeding is not the season for extremes. Research states a flexible, properly fueled approach that prioritizes maternal health and sustainability (ACOG, 2021). Wellness during this phase looks like:
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Eating enough to meet metabolic demand
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Training for strength, not exhaustion
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Letting go of rigid body timelines
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Measuring progress beyond the scale
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Supporting long-term health over short-term aesthetics
Your body is not resisting progress, it is protecting function.
My hope is that this blog met you where you were, educated you on the ins and outs of breastfeeding while prioritizing your health, and empowered you to navigate breastfeeding and macro tracking with confidence.
Real Examples of Breastfeeding Mothers
References
