Free Pumping Schedule Builder
Personalized pumping schedule by baby's age, feeding goals, and your daily routine.
Get a free, personalized pumping schedule based on your baby's age, your feeding situation, and your daily routine. Whether you're exclusively pumping, combo feeding, building a freezer stash, or heading back to work — answer a few quick questions and we'll build a day plan you can actually follow.
How to Read Your Pumping Schedule
Your schedule shows suggested time windows for each pump session across a typical 24-hour day. These aren't rigid alarms — they're anchors to help you space sessions correctly for your baby's age and your goals.
Session length: Most blocks are 15–20 minutes, or a couple of minutes after milk stops flowing. Sessions labeled "Work pump" fit around a standard 9–5 shift; adjust if your hours differ.
Overnight sessions: In the first 12 weeks, at least one session between 1–4am helps protect supply. After supply regulates, many moms can drop it if output stays steady.
Estimated output: The daily range assumes roughly 2–4 oz per session — normal varies widely. Track your own totals over a week rather than comparing to the estimate.
For per-feeding volumes and daycare amounts, see our breast milk calculator. For stash planning, try the freezer stash calculator.
Frequently asked questions
How many times a day should I pump?
It depends on your baby's age and your goals. Newborns need 8–12 pumping sessions per 24 hours to establish supply. By 3–6 months, most moms can maintain supply with 6–8 sessions. The tool above generates a specific schedule based on your situation.
What time should I start pumping in the morning?
Prolactin (the milk-making hormone) is highest in the early morning hours. Most pumping experts recommend your first session between 5–8am to take advantage of this window. Your schedule above reflects this.
How long should each pumping session be?
Most sessions should be 15–20 minutes, or 2–5 minutes after your milk stops flowing — whichever comes later. Cutting sessions short is one of the most common reasons supply drops.
Can I go longer than 3 hours between pumping sessions?
In the early weeks, going longer than 3 hours risks signaling your body to produce less milk. As supply establishes (usually after 12 weeks), most moms can stretch to 4–5 hours between some sessions without losing supply.
Do I have to pump in the middle of the night?
In the first 12 weeks, at least one overnight session (ideally between 1–4am) is strongly recommended. This window has the highest prolactin levels and skipping it early on can reduce long-term supply. After 12 weeks, dropping the overnight session is often possible if supply is well established.
How do I fit pumping into a work schedule?
Most working moms pump 2–3 times during an 8-hour workday and supplement with home sessions before and after work. Use the tool above and select "returning to work" to see a schedule that fits around office hours.
Take the mental load off tracking
Stash logs pumping sessions, helps you see daily totals and trends, and keeps freezer stash organised — so you spend less time doing midnight maths.
Download Stash — try for free on iOS