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Making milk uses about 500 calories a day when you breastfeed exclusively. Guidelines add between +330 kcal (US IOM, which assumes some energy comes from fat stored in pregnancy) and +600 kcal (India ICMR-NIN 2020) for the first six months.
Enter your details and your baby's age to see your daily target, the extra for breastfeeding and how much protein and fluid you need.
| Your Age | 30 years |
| Height | 160 |
| Length Unit | cm |
| Current Weight | 62 |
| Weight Unit | kg |
| Activity Level | Lightly active |
| Baby's Age | 2 months |
| Breastfeeding | Exclusively |
| Country guideline | India — ICMR-NIN 2020 |
| Calories per day while breastfeeding | 2,400 kcal |
| Extra for breastfeeding | +600 kcal (India — ICMR-NIN 2020, baby 0–6 months, exclusive) |
| Your needs without breastfeeding | 1,800 kcal (lightly active) |
| Milk you make | about 750 ml a day (≈ 500 kcal) |
| Protein | about 81 g a day (1.3 g per kg) |
| Fluids | about 3 litres of drinks a day — drink to thirst, a glass with each feed |
| Safe weight loss | up to about 0.5 kg a week once breastfeeding is established; do not go below about 1,800 kcal |
2,400 kcal.
Try this example →About 450–500 kcal a day for exclusive breastfeeding; less once solids start.
Yes, gradually — up to about 0.5 kg a week — once feeding is established, without dropping below about 1,800 kcal a day.
Drink to thirst; most breastfeeding mothers need about 3 litres of fluids a day.