The Milky Macros Program

The Milky Macros™ program is designed using current and up-to-date evidence-based strategies in the fields of nutrition, fitness, lactation, and postpartum/maternal health. We believe that “evidence-based” includes anecdotal evidence that has been accumulated through 9+ years of coaching postpartum moms, and 15 prior years of working with the general population. Combining both research and experience, each program is designed to optimize our clients' long-term health, wellness, and sustainability without compromising their lactation journey.

Milky Macros™

Lose weight while breastfeeding with our proprietary breastfeeding macro calculator and postpartum weight loss program, developed by lactation & nutrition professionals.

Contrary to some beliefs, the body is not able to source all of a baby’s required nutrients from the mother’s body alone. Many micronutrients must be sourced from food in the mother’s diet. Too aggressive or too prolonged of a deficit can result in nutrient deficiencies in both Mother and Baby.

What's Included

The Milky Macros™ postpartum weight loss program includes the Breastfeeding Macros calculator and detailed program package to help you safely lose weight while breastfeeding.

The idea that moms could (or even should) “bounce back” after having a baby is a huge misnomer. Instead of focusing on how much weight you are losing, your dietary focus should be on replenishing your body’s nutrient stores that were depleted during pregnancy and that continue to get depleted on even a higher level while producing nutritious milk for your baby.

Our bodies are amazing at conservation. It’s important to find the right balance between calorie intake, macronutrients, activity level, hormones, and milk supply so that your metabolism can operate efficiently.

The Breastfeeding Macros Calculator

While the general recommendation is to add approximately 500 calories, or 20 calories per ounce produced, this is a very indiscriminate recommendation that does not account for your baby’s(ies’) different developmental milestones, your stage in postpartum recovery, predictable hormonal fluctuations, rates of diminishing impact, and more variables that are influences by the unique nuances that come with postpartum weight loss while breastfeeding.

Here are some examples of significant milestones that are taken into consideration by the calculator.

Your Baby's Age

Your baby's/babies' age provides insight on your nursling's stomach size, daily consumption, number of feedings per day, and other factors integrated into the calculation.

Number of Nurslings

More babies to feed means there is more milk to make! Whether you are feeding multiples, tandem feeding siblings, or co-feeding/milk-sharing, it is taken into consideration with each run of the calculator.

Body Transformation

As your body composition changes, so will your calorie needs. The calculator will adjust your targets in sustainable increments depending on changes to your weight.

Weaning

Whether it's baby led or planned, weaning is a bitter-sweet milestone for both you and your little ones(s). Freeing the tatas will obviously change your milk production, thereby changing the way additional calories are factored into your TDEE. You can recalculate at whatever pace you need to with the Breastfeeding Macros calculator.

Modifications to Your Daily Activity Levels

Routines are hard to depend on with young children to care for. The calculator allows you to adjust your activity level so that you can recalculate your targets if your activity levels change due to needing to care for a sick child, being sick yourself, traveling, home or work demands, etc.

Volume of Milk Stashed, Supplemented, or Donated

Some moms exclusively pump. Others may only feed directly from the tap. Some may combine breast milk with formula. While others may pump additional milk to donate or for their stash. Our breastfeeding macro calculator factors for every scenario.

Metabolic Changes Due to Adaptive Thermogenesis

There is an approximate value for how much energy (calories) the body uses to produce an ounce of milk. Through anecdotal evidence, we believe that there is a rate of diminishing returns causing this value to decrease over time as a mother's body becomes more efficient at milk production (i.e. burns fewer calories) and have accounted for that in the calculator's mathematical formulae.

Developmental Milestones, Leaps & Growth Spurts

Mental leaps and growth spurts will affect feeding demands and changes to your milk output. Expect more fussiness and breasts that feel emptier - but don't worry, this is normal and fine! We cover why in our program.

...and So Many More Factors!

The Milky Macros™ Program includes a timeline of suggested times to evaluate your need for a macro recalculation.

Be Kind to Yourself.

The Milky Macro™ program is designed to strengthen the behaviors and habits that allow mothers to be the best versions of themselves as they work towards their health and fitness goals. There is no such thing as “bouncing back”.

Why Choose Milky Macros™?

We uniquely provide a solution for the breastfeeding mom who is seeking an independent program that will allow them the flexibility to advance at their own pace by learning the information and tools to successfully transition through their postpartum weight journey.

Your purchase of the Milky Macros™ program gives you unlimited use of the custom calculator for the duration of your registered child’s breastfeeding journey*. You may adjust your calories at any time t accommodate illness, injury, travel, holidays, weaning, supplementation, or just for personal preference!

The impacts of pregnancy do not end with birth. You have a dinner plate sized-wound, your hormones are teetering, and your nutritional needs change. We find importance of an informed journey and explain the cycle of hormones affecting your weight, hair loss, hunger and cravings, and the importance of restoring your core as you return to exercise in your new postpartum body.

Our postpartum workout program was specially designed using the principles and evidence provided in Girls Gone Strong’s Pre and Postnatal Certification coursework. Each exercise was carefully selected to: (1) be performed with a variety of equipment (or none at all); (2) are scalable to allow for progressive overload and on-going gains; and (3) restore the strength and function of your core, to reduce impact on your pelvic floor and minimize diastis recti.

While we discourage dependency on meal plans (they won’t teach you how to independently sustain a lifestyle of flexible dieting), we understand that meal plans and recipes can be inspiring and help jump-start your motivation. We have curated several beautiful digital cook books composed of breakfast, high-protein, vegetarian, lower-carb, dessert, and other delicious options!!

It can be overwhelming to keep track of when to consider adjusting your macros, what to each when short on protein macros and “out of” fat or carb macros, or when your hormones may be adjusting and impacting your supply. Easy access your digital files in your portal’s library or print them at home so that you can reference the information at any time.

* Your purchase of the Milky Macros™ program is not transferrable between siblings and/or subsequent children. For more information, email us or refer to our Purchase Agreement.