Calorie Calculator

Calorie Calculator for Pregnancy

Pregnancy increases calorie needs, but not as much as many people believe. The NHS advises that extra calories are only needed in the third trimester. Good nutrition during pregnancy supports foetal development and maternal health.

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Use our calorie calculator with these considerations in mind.

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Key Considerations

NHS guidance: no extra calories needed in the first or second trimester
Third trimester: approximately 200 extra calories per day
Total weight gain of 10-12.5kg is typical for a healthy pregnancy
Nutrient quality is more important than calorie quantity during pregnancy
Folate, iron, vitamin D, calcium, and omega-3s have increased requirements
Morning sickness may reduce intake in the first trimester — eat what you can tolerate

Specific Adjustments

First Trimester

No additional calories needed. Focus on folic acid (400mcg daily) and eating nutrient-dense foods when morning sickness allows.

Third Trimester

Add approximately 200 kcal/day — equivalent to a banana and a yoghurt. This supports final growth of the baby.

Tips for Best Results

1Take a prenatal vitamin with folic acid (400mcg) from before conception through week 12

2Vitamin D supplementation (10mcg daily) is recommended throughout pregnancy and breastfeeding

3Eat iron-rich foods (red meat, lentils, fortified cereals) to support increased blood volume

4Avoid raw fish, unpasteurised cheese, liver, and high-mercury fish

5Stay hydrated — aim for 8-10 glasses of water daily

Frequently Asked Questions

Do I really only need 200 extra calories?

Yes, according to the NHS. The "eating for two" myth is just that — a myth. Your body becomes more efficient at absorbing nutrients during pregnancy, so vast calorie increases are unnecessary and can lead to excessive weight gain.

Is it safe to exercise during pregnancy?

Yes, for most women. The NHS recommends 150 minutes of moderate activity per week during pregnancy. Walking, swimming, and prenatal yoga are excellent options. Consult your midwife before starting new exercise.

Should I diet during pregnancy to control weight?

No. Restricting calories during pregnancy can harm foetal development. Focus on eating nutritious foods and let weight gain happen naturally. Speak to your midwife if you are concerned about weight gain.