Pregnancy Calorie Needs Estimator
How many calories you need in each trimester. Free, private and instant.
How to use the Pregnancy Calories
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Enter age.
- Enter height.
- Enter weight before pregnancy.
- Choose activity level: Sedentary (little or no exercise), Lightly active (1-3 days/week), Moderately active (3-5 days/week), Very active (6-7 days/week) and more.
- Choose stage: First trimester (weeks 1-13), Second trimester (weeks 14-27), Third trimester (weeks 28-40) or Breastfeeding (first 6 months).
- Choose pregnancy: One baby or Twins.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Pregnancy Calories
You do not need to eat for two. Your needs rise by about 340 calories in the second trimester and 450 in the third, and by about 330 while breastfeeding. This estimator calculates your daily calories from your pre-pregnancy size and activity, with macronutrient targets.
Also known as: pregnancy calorie calculator, calories while pregnant, eating for two calories, extra calories in pregnancy.
Worked example
- Age: 30 years
- Height: 170 cm
- Weight before pregnancy: 70 kg
- Activity level: Lightly active (1-3 days/week)
- Stage: Second trimester (weeks 14-27)
- Pregnancy: One baby
Daily calories: 2,336 kcal (+340 kcal extra). Your usual needs are about 1,996 kcal. At this stage you need around 340 extra calories, so aim for about 2,336 kcal a day. Focus on nutrient-rich food rather than "eating for two".
- Usual needs (TDEE): 1,996 kcal
- Extra for this stage: +340 kcal
- Protein (at least): 77 g
- Carbohydrate (suggested): 292 g
Formula and cut-offs
Calories = TDEE (Mifflin-St Jeor female BMR x activity factor) + extra: first trimester 0, second +340, third +452, breastfeeding +330. Twins add about 300 kcal in later pregnancy. Protein at least 71 g or 1.1 g per kg.
Frequently asked questions
How many extra calories do I need in pregnancy?
None in the first trimester, about 340 in the second and 450 in the third.
How much protein do I need while pregnant?
At least 71 g a day, or about 1.1 g per kg of body weight.
Is it safe to diet in pregnancy?
No. Aim for a balanced, nutrient-rich diet instead.
What are the daily calories for a 30-year-old, 170 cm and a weight before pregnancy of 70 kg?
Daily calories: 2,336 kcal (+340 kcal extra). Your usual needs are about 1,996 kcal. At this stage you need around 340 extra calories, so aim for about 2,336 kcal a day. Focus on nutrient-rich food rather than "eating for two". Enter your own numbers above for a personal result.
Sources and references
- ACOG Committee Opinion 700 - Methods for estimating the due date
- Institute of Medicine (2009) - Weight Gain During Pregnancy: Reexamining the Guidelines
- NHS - Pregnancy guide
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.