September 23, 2025

83. How Many Calories Should I Eat While Breastfeeding if I’m Trying to Lose Weight?

17 minutes

Are you wondering how many calories you really need while breastfeeding especially if you’re hoping to lose weight without hurting your milk supply? In this episode, Brooke Miller, registered dietitian and lactation counselor, breaks down the biggest myths about calories and weight loss during postpartum. You’ll learn why “eat less, move more” doesn’t work for breastfeeding moms and what to do instead.

What to Listen For

Why your calorie needs are higher postpartum than during pregnancy

The real reason "eat less, move more" backfires for breastfeeding moms

What happens to your milk supply when you eat too few calories

Why most moms need over 2,000 calories/day while breastfeeding

How protein and fiber impact your metabolism, mood, and cravings

Why focusing on macro composition is more effective than calorie tracking

The role of strength training in healing your metabolism postpartum

Simple signs you're under-eating: mood swings, exhaustion, low milk supply

How to calculate your personal macro needs using Brooke’s program

One small step you can take today to start nourishing your body better

You don’t need to wait until weaning to start feeling better. By focusing on quality nutrition and listening to your body’s real needs, you can feel energized, confident, and supported in your postpartum journey. 💪✨

👉 Be sure to subscribe to the podcast, leave a review if this episode resonated with you, and check out the free class below to learn the exact 3-step method Brooke uses with thousands of postpartum clients.

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Quick, healthy meals in 15 minutes or less, with bonus guides to save you time, energy, and money. Perfect for moms who hate cooking but still want to feel best. 👉 http://busymommeals.com/

Breakfast is one of the most important meals of the day, and getting it right can make a huge difference in your energy, mood, and overall health postpartum. Grab my Postpartum Breakfast Guide for easy, balanced meals that will leave you feeling nourished and satisfied. Click the link in the show notes to get yours today!

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas Ready to join us inside The Postpartum Shift? Click here!

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

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By Brooke MIller, RD, CLC

8686 ratings