Pregnancy Calorie Needs Calculator
Calculate daily calorie and macronutrient needs during pregnancy based on trimester, activity level, and pre-pregnancy weight.
Results
Visualization
How It Works
Calorie needs increase modestly during pregnancy: 0 extra in the first trimester, +340 in the second, and +450 in the third. Quality matters more than quantity.
The Formula
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
TDEE = BMR × Activity Factor + Trimester Bonus
Variables
- BMR — Basal Metabolic Rate — calories burned at rest
- +340/+450 — Additional calories needed in 2nd/3rd trimester
Worked Example
140 lb, 5'5", age 30, moderate activity: ~2,058 base calories. In 2nd trimester: 2,398 calories. In 3rd: 2,508 calories.
Practical Tips
- You do NOT need to "eat for two" — the increase is modest (about a snack).
- Focus on nutrient-dense foods: lean protein, whole grains, fruits, vegetables.
- Iron needs nearly double during pregnancy — consider supplements.
- DHA (omega-3) is critical for fetal brain development — aim for 200-300mg daily.
- Avoid empty calories from added sugars — they increase gestational diabetes risk.