Pumping Log and Breast Pump Tracker

Medically reviewed by Safi Ullah Khan · Written by Muneeb Rana · Last updated 21 October 2026

This pumping log works two ways: as a quick in-browser tracker for today's sessions, and as a free printable pumping log template (PDF or CSV) for the fridge or your work bag. It totals amounts per day so you can see trends over a week.

How to use the pumping log

1. Enter the session start time and duration.
2. Enter the amount from the left and right breast, in oz or ml.
3. Add a note (pump used, flange size, stored or fed).
4. Read today's total, sessions in 24 h and the 7-day average if you've logged a week.
5. Download the printable template or export as CSV.

How the pumping log works

session_total = left + right
day_total     = sum(session_total for sessions in calendar day)
avg_7d        = sum(day_total for last 7 days) / days_logged

The printable template has columns: date, start time, minutes, left, right, total, stored/fed, notes. Storage guidance from La Leche League (citing the CDC and the Academy of Breastfeeding Medicine) is printed in the footer: freshly expressed milk keeps about 4 hours at room temperature, up to 4 days in the fridge, and about 6 months in the freezer (up to 12 is acceptable).

Worked example

Rania pumps 8 times on Monday and gets 2.1 to 3.4 oz per session, 22.6 oz total. Over a week her average is 23 oz a day. When Thursday drops to 18 oz after a missed overnight session, the log makes the cause obvious.

How often to pump

The NHS suggests expressing at least 8 to 10 times in 24 hours, including once at night, if you're exclusively expressing for a newborn. If you're pumping for work, aim to pump about as often as your baby would feed. See the pumping schedule guide.

Storing pumped milk safely

Label each container with the date, chill milk as soon as you can, use the oldest first, and never refreeze fully thawed milk. Read breast milk storage.

Pumping and bottle feeds

If someone else gives bottles of your milk, share amounts in one place so you know what was fed. See how much breast milk to put in a bottle and Tot's breastfeeding tracker. Tot logs pumping sessions in the app.

Related: pumping schedule · breast milk storage · how much breast milk in a bottle · breastfeeding tracker · breastfeeding timer · ounces to ml converter

Download Tot free on the App Store or Google Play. Free with ads; optional Premium.

Sources

• NHS: Expressing breast milk: www.nhs.uk (accessed 21 October 2026)
• La Leche League International: Storing Human Milk: llli.org (accessed 21 October 2026)
• CDC: How Much and How Often to Breastfeed: www.cdc.gov (accessed 21 October 2026)
• La Leche League International: Breastfeeding Information A to Z: llli.org (accessed 21 October 2026)

Medical disclaimer:

Tot and this website give general information only. Feeding, sleep and growth ranges vary; always follow your pediatrician's advice. If your baby is unwell, contact your doctor or emergency services.