How Many Calories Do I Need During Pregnancy?
Calorie needs during pregnancy vary by trimester, activity level, and pre-pregnancy weight. This calculator uses the Mifflin-St Jeor equation for basal metabolic rate and ACOG recommendations for trimester adjustments.
Formula
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 TDEE = BMR × Activity factor Pregnancy calories = TDEE + Trimester adjustment
Trimester Adjustments
- First trimester (weeks 1-13): +0 extra calories
- Second trimester (weeks 14-27): +340 extra calories
- Third trimester (weeks 28-40): +450 extra calories
Activity Levels
| Level | Factor | Description | |-------|--------|-------------| | Sedentary | 1.2 | Little or no exercise | | Light | 1.375 | Light exercise 1-3 days/week | | Moderate | 1.55 | Moderate exercise 3-5 days/week | | Active | 1.725 | Intense exercise 6-7 days/week | | Very active | 1.9 | Very intense exercise or physical job |
Practical Example
28-year-old woman, 60 kg, 160 cm, light activity, second trimester:
BMR = 10(60) + 6.25(160) − 5(28) − 161 = 1,299 kcal TDEE = 1,299 × 1.375 = 1,786 kcal Pregnancy calories = 1,786 + 340 = 2,126 kcal/day
Key Nutritional Requirements
Protein
A minimum of 71 grams of protein per day is recommended during pregnancy (approximately 1.1g per kg of body weight).
Macronutrients
- Carbohydrates: 45-65% of total calories
- Protein: 20-25% of total calories
- Fat: 25-35% of total calories
This calculator provides general estimates. Every pregnancy is unique. Always consult your obstetrician or nutritionist for a personalized plan.
Frequently Asked Questions
First trimester: +0 kcal, second trimester: +340 kcal, third trimester: +450 kcal additional to your total daily energy expenditure.
No. The eating for two myth is incorrect. Calorie needs increase moderately, not double.
A minimum of 71g/day of protein is recommended, or approximately 1.1g per kg of pre-pregnancy body weight.
In most healthy pregnancies, moderate exercise is safe and recommended. Always consult your doctor before starting or modifying an exercise routine.
It's common to reduce exercise intensity as pregnancy progresses. Adjust the activity level based on your current situation.