Postpartum Calorie Needs Calculator
Estimate daily calories after birth for recovery or gradual weight loss, using the Mifflin-St Jeor equation with a safe postpartum floor.
How it works
BMR = 10·kg + 6.25·cm − 5·age − 161 · TDEE = BMR × activity (1.2 / 1.375 / 1.55) · Weight loss = TDEE − 500 kcal · Floor 1,500 kcal
This is for postpartum women who are not breastfeeding (nursing adds a separate energy cost). The Mifflin-St Jeor equation estimates resting metabolism, scaled by activity for total daily needs. For gradual loss, a 500 kcal daily deficit targets roughly half a kilogram a week — a sustainable pace that supports recovery, sleep debt and mood rather than aggressive dieting so soon after birth.
Worked example
A 30-year-old at 68 kg and 165 cm, lightly active: BMR = 680 + 1,031 − 150 − 161 = 1,400 kcal; TDEE = 1,400 × 1.375 ≈ 1,925 kcal. For gradual loss, 1,925 − 500 = about 1,425 kcal, raised to the 1,500 floor.
Frequently asked questions
I am breastfeeding — is this the right tool?
Use the breastfeeding calorie calculator instead. Lactation adds roughly 330–500 kcal a day that this calculator does not include.
How soon after birth should I diet?
Most guidance suggests focusing on recovery and steady eating early on, then pursuing gradual loss once you feel ready, typically after the six-week check. Go slowly and prioritise nutrient-dense food and sleep.
Why is there a 1,500 calorie floor?
Very low intakes soon after birth can worsen fatigue and mood and are hard to sustain. The floor keeps the target in a safer range; individual needs vary, so confirm with your clinician.
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Educational estimate only, not medical advice. Cycles, nutrient needs and risk vary between people — discuss decisions with a qualified clinician.