Pregnancy Calorie and Protein Calculator
Get your daily calories, protein and a simple meal plan for pregnancy or breastfeeding.
Balanced daily split
Meal plan
| Meal | Calories | Protein |
|---|
Needs by trimester
| Stage | Extra calories | Total calories | Protein |
|---|
Protein in common foods (approximate)
| Food | Serving | Protein |
|---|---|---|
| Egg | 1 large | 6 g |
| Milk | 1 cup (240 ml) | 8 g |
| Plain yoghurt (dahi) | 1 cup | 8 to 9 g |
| Cooked lentils (dal) | 1 cup | 18 g |
| Cooked chickpeas (chana) | 1 cup | 15 g |
| Cooked chicken breast | 100 g | 31 g |
| Paneer | 100 g | 18 g |
| Almonds | 28 g (a small handful) | 6 g |
This is an estimate based on the US and Canada Dietary Reference Intakes. Your own needs may differ with twins, diabetes, nausea, a health condition or a very low or high starting weight. Always follow your doctor or dietitian's advice.
How to use
- Choose kg and cm, or lb and feet.
- Enter your age, height and your weight from before pregnancy.
- Pick your activity level and whether you are pregnant or breastfeeding.
- If pregnant, enter your current week. Then press Calculate.
- Read your daily calories and protein, then use the meal plan to spread them through the day.
Pregnancy Calorie and Protein Calculator
How Much Should You Eat?
“Eating for two” is one of the oldest ideas in pregnancy. It is also one of the most misleading. Our free pregnancy calorie and protein calculator shows what your body really needs, with a simple meal plan for each day.
Do You Really Need to Eat for Two?
No. Your baby is tiny at first, so your needs barely change in early pregnancy. They rise later, when the baby grows fast. The National Academy of Medicine sets these extra amounts on top of your normal needs.
| Stage | Extra calories per day |
|---|---|
| First trimester | None |
| Second trimester | 340 |
| Third trimester | About 450 kcal per day (IOM figure: 452 kcal/day) |
For example, if you normally need 2,000 calories, you need about 2,340 in the second trimester and 2,452 in the third. That extra 340 is roughly one small meal, not a second dinner.
Not sure which trimester you are in? Check your exact week with our Gestational Age Calculator or your Due Date Calculator.
Why Your Starting Weight Matters
Our calculator asks for your weight before pregnancy, not your weight today. The official extras already allow for the weight you gain. If you used your current weight, you would count that gain twice and end up with too many calories.
Your starting weight also sets your healthy gain target. Find your category with the BMI Calculator, then check your target with the Pregnancy Weight Gain Calculator.
How Much Protein Do You Need?
Protein builds your baby’s organs and muscles, and it supports your own growing body. In the first trimester, you need about 0.8 grams for each kilogram of your weight. From the second trimester, it rises to 1.1 grams per kilogram. For many women, that is around 71 grams a day, about 25 grams more than before pregnancy.
Here is an example for a 30-year-old woman who is 160 cm tall, weighs 60 kg and walks daily. Her normal needs are about 2,080 calories.
| Stage | Total calories | Protein |
|---|---|---|
| First trimester | 2,080 | 48 g |
| Second trimester | 2,420 | 66 g |
| Third trimester | 2,530 | 66 g |
Good protein sources include eggs, milk, yoghurt (dahi), dal, chana, chicken, fish, paneer and almonds. Spread them through the day instead of eating most at dinner.
Carbs, Fat and Key Vitamins
Carbohydrates fuel your baby’s brain, and pregnant women need at least 175 grams a day. Whole wheat roti, oats and brown rice are good choices. For fat, follow normal healthy eating advice, with nuts, seeds and olive oil.
Some vitamins and minerals matter even more than calories. The daily recommendations in pregnancy include 600 micrograms of folate, 27 mg of iron and 1,000 mg of calcium (ages 19 to 50). Folate matters before you conceive, too. If you are planning a baby, our Ovulation Calculator and Pregnancy Test Date Calculator can help you time things. Ask your doctor about a prenatal vitamin.
What About Breastfeeding?
Making milk uses energy as well. The calculator adds about 330 calories a day for the first six months and about 400 for months 7 to 12. Protein stays at about 1.1 grams per kilogram. Keep your feeds on track with our Baby Feeding Reminder.
When Should You Ask a Doctor First?
Calculators give averages, so ask your doctor or a dietitian if you:
- Are expecting twins
- Have diabetes or gestational diabetes
- Cannot eat because of constant nausea or vomiting
- Are underweight or have a very high starting weight
- Are under 19, because teenagers have different needs
Eat Well, Then Get Ready
Good nutrition is one part of a healthy pregnancy. As your due date gets closer, other tools can help:
- See your baby grow with Baby Size by Week and the Pregnancy Week by Week Calculator.
- Count movements with the Kick Counter.
- If your scan gives a new date, check it with the Ultrasound Due Date Calculator.
- Pack in time with the Hospital Bag Checklist, and time labour with the Contraction Timer.
- Plan costs with the Baby Budget Calculator and shortlist names with the Baby Name Generator.
- After birth, track your baby with the Baby Age Calculator and the Baby Weight Percentile Calculator.
Frequently Asked Questions
How many calories should I eat when pregnant?
Eat your normal amount in the first trimester. Add about 340 in the second trimester and about 450 kcal per day in the third trimester (IOM figure: 452 kcal/day).
How much protein do I need each day?
About 0.8 g per kg in the first trimester and 1.1 g per kg after that. For many women, this is about 71 grams.
Do I need extra calories in the first trimester?
No. Focus on food quality, folate and keeping food down.
Is it safe to diet while pregnant?
No. If you are worried about weight gain, talk to your doctor instead of cutting calories.
Do I need more calories with twins?
Yes, twin pregnancies need more. Our calculator does not cover twins yet, so please follow your doctor’s advice.