Protein Postpartum: Supporting Recovery
In the weeks after birth, a protein intake of about 1.2-1.6 g per kg of body weight per day supports tissue repair and recovery. If breastfeeding, add roughly 20-25 g per day on…
Calculate Your Protein IntakeThe body needs extra protein to heal after childbirth, rebuild tissue and, if nursing, produce milk. Adequate intake also helps preserve muscle during a demanding period of broken sleep and irregular meals.
Keep easy, protein-rich foods on hand, such as yoghurt, eggs, cheese, nuts and pre-cooked meat, so you can eat well even when time is short. This is general nutrition guidance; your provider can tailor it to your recovery.
- Recovery target: 1.2-1.6 g/kg per day
- Add 20-25 g per day if breastfeeding
- Keep quick protein snacks within reach
- General guidance; personalise with your provider
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Yes — after calculating your protein target, switch to the Vegan option under "Diet preference" in the results to see a sample day built entirely from plant-based sources like tofu, lentils, chickpeas, peanut butter, soy milk and plant protein powder that adds up to your target.