Calculate your personalized calorie and nutrient needs during pregnancy, by trimester, based on ACOG guidelines.
⚠️ Medical Disclaimer: This calculator provides general estimates only. Always consult your OB-GYN or registered dietitian for personalized pregnancy nutrition advice. Individual needs vary based on pre-pregnancy BMI, medical conditions, and pregnancy complications.
Units
Your Pregnancy Calorie Needs
—kcal/day
Recommended Daily Intake
TDEE + trimester adjustment
Trimester Adj.
—
kcal added
Protein Target
—
g/day
TDEE (base)
—
kcal/day
Folate
600 mcg
Neural tube development
Iron
27 mg
Blood volume expansion
Calcium
1,000 mg
Bone development
Estimates based on Mifflin-St Jeor equation with ACOG trimester adjustments. Individual needs may vary significantly. Consult your healthcare provider for personalized guidance.
Calorie Needs by Trimester
Calorie requirements during pregnancy increase gradually — not all at once. The ACOG (American College of Obstetricians and Gynecologists) provides these evidence-based adjustments above your normal TDEE:
Period
Extra Calories
Protein
Equivalent To
1st Trimester
+0 kcal
0.8 g/kg
No increase needed
2nd Trimester
+340 kcal
1.1 g/kg
A glass of milk + banana + handful of almonds
3rd Trimester
+450 kcal
1.1 g/kg
An extra substantial snack
Breastfeeding
+500 kcal
1.1 g/kg
A small extra meal
“Eating for two” is a myth. In the first trimester, you need zero extra calories. Even in the third trimester, the increase is roughly equivalent to an extra snack — not a second dinner. Overeating during pregnancy increases the risk of gestational diabetes and delivery complications.
Critical Nutrients During Pregnancy
Beyond calories, specific micronutrients become especially important during pregnancy. Deficiencies in these nutrients can affect fetal development:
Nutrient
Daily Need
Why It Matters
Key Sources
Folate
600 mcg
Neural tube development (brain & spine)
Leafy greens, fortified cereals, legumes
Iron
27 mg
Blood volume doubles; prevents anemia
Red meat, spinach, fortified grains
Calcium
1,000 mg
Fetal bone and teeth development
Dairy, fortified plant milk, sardines
DHA (Omega-3)
200–300 mg
Fetal brain and eye development
Fatty fish (low-mercury), algae supplements
Vitamin D
600 IU
Calcium absorption, immune function
Sunlight, fortified milk, eggs
Iodine
220 mcg
Thyroid function, brain development
Iodized salt, dairy, seaweed
Foods to Prioritize and Avoid
Quality matters as much as quantity during pregnancy. Focus on nutrient-dense foods that support both you and your baby:
Prioritize: Leafy greens — Spinach, kale, and collard greens are packed with folate, iron, and fiber.
Prioritize: Lean proteins — Chicken breast, eggs, beans, and lentils provide essential amino acids for fetal growth.
Prioritize: Whole grains — Oats, quinoa, and brown rice provide sustained energy and B vitamins.
Prioritize: Fatty fish (low-mercury) — Salmon, sardines, and herring are rich in DHA. Aim for 2–3 servings per week.
Prioritize: Dairy or fortified alternatives — Greek yogurt, milk, and cheese provide calcium and protein.
Foods to avoid during pregnancy:
Raw fish and sushi — Risk of parasites and bacteria (Listeria).
Unpasteurized dairy — Soft cheeses like brie and feta (unless pasteurized) carry Listeria risk.
High-mercury fish — Swordfish, king mackerel, tilefish, and shark. Mercury impairs fetal brain development.
Alcohol — No amount of alcohol is considered safe during pregnancy (ACOG, CDC).
Excessive caffeine — Limit to < 200mg/day (about one 12oz coffee). High caffeine intake is linked to low birth weight.
Track Your Pregnancy Nutrition with MacroLog
MacroLog helps you track calories, protein, and key nutrients throughout your pregnancy — via photo, voice, or barcode.