How to Calculate Macros for Postpartum Body Recomposition: A Step-by-Step Guide for Moms

After having a baby, many moms are eager to reclaim their bodies, build strength, and feel energized. One effective way to approach postpartum fitness is through body recomposition, which involves losing fat while gaining muscle. This can help you look and feel better, while improving your overall health. A crucial part of body recomposition is understanding how to calculate your macros (macronutrients), which allows you to fuel your body correctly for your goals.

In this post, we’ll show you how to calculate your macros, adjust your diet to support muscle gain and fat loss, and help you reclaim your body after pregnancy.

What Are Macros and Why Do They Matter for Postpartum Body Recomposition?

Macronutrients are the building blocks of nutrition: carbohydrates, proteins, and fats. Each plays a vital role in your body’s recovery, energy, and muscle-building efforts—especially when you’re postpartum and focused on body recomposition.

• Carbohydrates: Your body’s main energy source. Good carbs help you stay energized for workouts and daily activities.
• Proteins: Essential for muscle recovery, tissue repair, and maintaining lean muscle mass. This is particularly important as you want to build muscle while losing fat.
• Fats: Healthy fats support hormone production, brain function, and overall health, all of which are crucial after childbirth.

By calculating your macros correctly, you can prioritize the nutrients your body needs to recover from pregnancy, gain strength, and lose fat.

Step 1: Calculate Your Total Daily Energy Expenditure (TDEE)

The first step in calculating your macros is determining how many calories your body needs each day to maintain your current weight. This is called your Total Daily Energy Expenditure (TDEE).

1.1. Calculate Your BMR

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic functions (such as breathing and digestion). After pregnancy, your BMR might have shifted, so it’s important to re-calculate it:

• For women:
  BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

1.2. Adjust for Activity Level

Once you know your BMR, adjust for your activity level to calculate your TDEE. Most postpartum moms are likely in the moderately active or lightly active categories, depending on how much exercise you’re doing.

Here’s a breakdown of the activity factors:

• Sedentary (little to no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55

If you’re breastfeeding, your calorie needs may also be slightly higher, but you can account for that when adjusting your intake.

Step 2: Set Your Goal for Body Recomposition

When you’re aiming for body recomposition postpartum (losing fat while gaining muscle), you’ll want to set a goal that creates a slight caloric deficit while still providing enough protein and energy to support muscle growth and recovery.

2.1. Create a Small Caloric Deficit

A common approach is to reduce your caloric intake by 10-20% below your TDEE to start. For example, if your TDEE is 2,200 calories, you might aim for around 1,800 to 1,900 calories to gently lose fat over time. Avoid drastic cuts, as you need enough energy to recover, breastfeed (if you’re nursing), and rebuild your muscles.

2.2. Choose Your Macronutrient Ratios

For postpartum body recomposition, it’s essential to prioritize protein to preserve muscle mass while you’re in a caloric deficit. Here’s a general guideline:

• Protein: Aim for about 30-40% of your total calories from protein. Protein is crucial for muscle recovery and fat loss, especially as you work to gain lean muscle and shed fat.
• Carbohydrates: Around 30-40% of your calories should come from carbohydrates. This will provide you with the energy needed for workouts and to keep you fueled throughout the day.
• Fats: The remaining 20-30% of your calories should come from healthy fats. Healthy fats support hormone balance and overall health, which is especially important postpartum.

For example, let’s say you aim for 1,900 calories per day:

• Protein: 1,900 × 0.35 = 665 calories from protein ÷ 4 (calories per gram of protein) = 166 grams of protein
• Carbs: 1,900 × 0.35 = 665 calories from carbs ÷ 4 = 166 grams of carbs
• Fat: 1,900 × 0.30 = 570 calories from fat ÷ 9 (calories per gram of fat) = 63 grams of fat

This would be a great starting point, but you can adjust these based on how your body responds.

Step 3: Track Your Food and Adjust as Needed

Once you’ve calculated your macros, the next step is tracking your meals. Using apps like MyFitnessPal, Cronometer, or Lose It! can make this easy, allowing you to log your food and make sure you’re staying on track.

If you’re breastfeeding, keep in mind that your caloric and protein needs might be slightly higher, so be sure to eat enough to support your milk production while still being mindful of your goals.

The most accurate way to correctly calculate how serving sizes and how many calories you’re getting I recommend getting an affordable food scale like this one on Amazon!

Step 4: Exercise to Support Your Goals

To see progress in body recomposition, combining proper nutrition with strength training is key. Focus on:

• Strength training: Aim for 3-4 days a week, targeting different muscle groups.
• Cardio: Moderate-intensity cardio can be helpful for fat loss. Consider activities like walking, cycling, or postpartum-friendly exercises.

It’s important to listen to your body during the postpartum period. Start slow, especially if you’re still recovering from childbirth, and gradually increase the intensity and frequency of your workouts as your strength improves.

Step 5: Be Patient and Adjust as Needed

Body recomposition takes time, especially postpartum, when your body is still recovering and adjusting. Focus on making small, sustainable changes that will help you progress over time. If you’re not seeing the results you want after a few weeks, you can tweak your calorie intake, adjust your macro ratios, or modify your workout routine.

Conclusion

Postpartum body recomposition is all about finding the right balance between nutrition and exercise. By calculating your macros and focusing on protein, carbs, and fats, you can support muscle gain, fat loss, and overall health as you navigate the challenges of motherhood. With patience and consistency, you’ll not only get your pre-baby body back but also become stronger and more confident in your skin.

Remember, your body is incredible, and it deserves the care and fuel needed to thrive during this new chapter of motherhood!

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