How many extra calories do I need during pregnancy?

Calorie needs vary by trimester. The first trimester requires no extra calories. The second trimester adds about 340 calories per day, and the third trimester adds about 450 calories per day above your pre-pregnancy maintenance level, according to ACOG guidelines.

How much protein do I need while pregnant?

Protein needs increase throughout pregnancy. In the first trimester, aim for about 0.8g per kg of body weight plus 1g. By the third trimester, you need about 0.8g per kg plus 31g extra to support your baby's rapid growth, placenta development, and increased blood volume.

Can I lose weight during pregnancy?

No, intentional weight loss during pregnancy is not recommended. Restricting calories can deprive your baby of essential nutrients needed for healthy development. Focus on nutrient-dense foods and appropriate weight gain. Always consult your healthcare provider about your specific situation.

Do calorie needs change each trimester?

Yes. First trimester needs are the same as pre-pregnancy. Second trimester adds approximately 340 extra calories daily, and third trimester adds about 450 extra calories daily. These increases support your baby's growing energy demands.

How many calories do I need while breastfeeding?

Breastfeeding typically requires an additional 400-500 calories per day above your pre-pregnancy maintenance calories. Protein needs also increase to about 1.1g per kg of body weight plus 25g to support milk production.

Is this pregnancy macro calculator free?

Yes, this pregnancy macro calculator is completely free with no signup required. Enter your details, select your trimester, and get instant calorie, protein, carb, and fat recommendations backed by ACOG and IOM guidelines.

How much weight should I gain during pregnancy?

The IOM recommends 25-35 lbs for normal-weight women, 28-40 lbs for underweight, 15-25 lbs for overweight, and 11-20 lbs for obese pre-pregnancy BMI. Most gain occurs in the second and third trimesters. Gaining within the recommended range reduces risks of gestational diabetes and delivery complications.

Should I take supplements during pregnancy?

A prenatal vitamin is recommended to cover gaps in folate (600mcg), iron (27mg), calcium (1000mg), and DHA (200-300mg). Whole foods remain the best source of nutrients, but a prenatal ensures you meet minimum requirements. Continue the prenatal vitamin while breastfeeding. Always consult your healthcare provider about specific supplements.

Pregnancy Macro Calculator

Calculate your trimester-specific calorie and macro targets based on ACOG guidelines. Enter your details to get personalized protein, carb, and fat recommendations for a healthy pregnancy or breastfeeding.

Calorie needs rise gradually during pregnancy — +0 in the first trimester, +340 in the second, and +450 in the third. Protein increases from 0.8 g/kg to over 1.1 g/kg by late pregnancy. Enter your stats below to calculate.

Based on ACOG and IOM guidelines. Data from peer-reviewed prenatal nutrition research.

Calculate Your Pregnancy Macros

Age

Height

Pre-pregnancy Weight

Activity Level

Stage

—

Calories

—

Protein

—

Carbs

45-65% of calories

—

Fat

20-35% of calories

Turn your pregnancy macros into real meals — tailored for each trimester.

🍽️ Get My Personalized Meal Plan

Nutrition During Pregnancy — Calorie & Macro Guide

Pregnancy changes your nutritional needs dramatically. Your body is building an entirely new human — and that requires the right amount of calories, protein, and nutrients at every stage. This guide breaks down exactly what changes, when, and why.

How many extra calories do you need during pregnancy?

Contrary to the "eating for two" myth, calorie needs increase gradually. In the first trimester, no extra calories are needed — your baby is tiny and your body is mostly preparing. During the second trimester, you need about 340 extra calories per day as your baby grows rapidly. By the third trimester, that increases to around 450 extra calories daily to support your baby's final growth spurt and your body's preparation for delivery.

Why protein increases during pregnancy

Protein is the building block of your baby's growth. It supports the development of fetal tissue (including the brain), helps your uterus and breast tissue grow, increases your blood supply, and builds the placenta. Protein needs rise from about 0.8g/kg in early pregnancy to significantly higher levels by the third trimester, when your baby is gaining the most weight.

Key nutrients beyond macros

Folate (600mcg/day) prevents neural tube defects — critical in the first trimester. Iron (27mg/day) supports your expanded blood volume. Calcium (1,000mg/day) builds your baby's bones and teeth. DHA (200-300mg/day) supports brain and eye development. A prenatal vitamin covers gaps, but whole foods remain the best source.

Is it safe to diet during pregnancy?

No. Calorie restriction during pregnancy can deprive your baby of essential nutrients and energy needed for healthy development. Instead of focusing on weight loss, focus on food quality — nutrient-dense whole foods, lean proteins, fruits, vegetables, and whole grains. Appropriate weight gain is a sign of a healthy pregnancy. Always discuss concerns with your healthcare provider.

Healthy Weight Gain During Pregnancy

The Institute of Medicine (IOM) recommends total pregnancy weight gain based on your pre-pregnancy BMI: 28–40 lbs for underweight women, 25–35 lbs for normal weight, 15–25 lbs for overweight, and 11–20 lbs for obese. Most weight gain occurs in the second and third trimesters — about 1 lb per week for normal-weight women. This weight includes your baby, placenta, amniotic fluid, increased blood volume, breast tissue, and necessary fat stores for breastfeeding. Gaining within the recommended range reduces risks of gestational diabetes, preeclampsia, and delivery complications.

Breastfeeding Nutrition

Breastfeeding requires approximately 400–500 extra calories per day — similar to the third trimester. Protein needs increase to about 1.1g per kg plus 25g to support milk production. Hydration is critical: aim for at least 3 liters of water daily. Continue your prenatal vitamin, especially for vitamin D and DHA. Some women experience increased hunger while breastfeeding — this is normal and your body's signal that it needs more fuel. Focus on nutrient-dense foods rather than restricting calories, as insufficient intake can reduce milk supply.

Key Takeaways

First trimester requires no extra calories; second adds ~340 kcal/day; third adds ~450 kcal/day.
Protein needs rise from 0.8 g/kg + 1 g in early pregnancy to 0.8 g/kg + 31 g in the third trimester.
IOM-recommended weight gain: 25–35 lbs for normal-weight women across the full pregnancy.
Key supplements: folate 600 mcg, iron 27 mg, calcium 1,000 mg, and DHA 200–300 mg daily.
Breastfeeding adds ~450 extra kcal/day with protein at 1.1 g/kg + 25 g.

💡

Pro Tip

Check out our pregnancy meal plan for trimester-specific meals, or use our protein intake calculator for a deeper look at your daily protein needs.

Bottom line

Pregnancy nutrition isn't about eating more — it's about eating right for each stage. Use this calculator to get your trimester-specific targets, then build meals around nutrient-dense whole foods to support both your health and your baby's development.