Pregnancy Nutrition Calculator
Calculate your personalized nutrition needs during each trimester of pregnancy to ensure optimal health for you and your baby.
Your Information
Your Nutritional Needs
Daily Calories
Protein
Carbohydrates
Fats
Calcium
Essential Micronutrients
Folate: 600 μg
Iron: 27 mg
Vitamin D: 15 μg
Zinc: 11 mg
Iodine: 220 μg
DHA: 300 mg
Values are personalized based on your information and current trimester
Nutrition Analysis
Macronutrient Distribution
Trimester Calorie Comparison
Breastfeeding Nutrition Calculator
Determine nutrient and calorie needs during lactation.
Child Nutrition Requirements Calculator
Calculate age-appropriate nutrition needs for children.
Teen Nutrition Requirements Calculator
Determine nutrient needs during adolescent growth periods.
Vegetarian Iron Needs Calculator
Calculate iron requirements for vegetarians and plan sources.
Vegan B12 Requirements Calculator
Determine B12 supplementation needs for vegans.
Diabetes Carb Counting Calculator
Track carbohydrates and calculate insulin needs for diabetics.
Renal Diet Nutrient Calculator
Calculate appropriate nutrients for kidney disease patients.
Post-Surgery Nutrition Calculator
Determine optimal nutrition for recovery after surgery.
Personalized Recommendations
Food Sources for Key Nutrients
- Protein: Lean meats, poultry, fish, beans, lentils, tofu, eggs, and dairy products
- Folate: Leafy greens, fortified cereals, legumes, and citrus fruits
- Iron: Red meat, poultry, seafood, beans, spinach, and fortified cereals
- Calcium: Dairy products, fortified plant milks, tofu, and leafy greens
- DHA: Fatty fish (salmon, trout), algae supplements, and fortified foods
Second Trimester Advice
Your baby is growing rapidly during this period. Focus on increased protein intake, calcium for bone development, and iron to support increased blood volume. Try to consume 2-3 servings of dairy, 5-6 servings of protein, and plenty of fruits and vegetables daily.
About Pregnancy Nutrition
Proper nutrition during pregnancy is essential for the health of both mother and baby. Your nutritional needs change throughout each trimester as your baby develops and your body adapts to pregnancy.
Why Nutrition Matters During Pregnancy
During pregnancy, your body needs additional nutrients to support your baby's development. Proper nutrition helps:
- Support your baby's brain and organ development
- Ensure proper growth and reduce the risk of birth defects
- Prepare your body for labor and delivery
- Reduce the risk of pregnancy complications
- Help manage pregnancy symptoms like morning sickness and fatigue
Nutritional Changes By Trimester
First Trimester (Weeks 1-12)
During the first trimester, your calorie needs don't increase significantly, but certain nutrients become more important:
- Folate/Folic Acid: Critical for neural tube development
- Iron: Supports increased blood volume
- Vitamin B6: May help manage morning sickness
Second Trimester (Weeks 13-26)
As your baby grows rapidly, your nutritional needs increase:
- Calories: Additional 340 calories per day
- Protein: For muscle and tissue development
- Calcium: For developing bones and teeth
- Vitamin D: Works with calcium for bone development
Third Trimester (Weeks 27-40)
Your baby continues to gain weight and develop important brain functions:
- Calories: Additional 450 calories per day
- DHA: Essential for brain and eye development
- Iron: Prevents anemia and builds baby's iron stores
- Zinc: Supports immune function and cell growth
Pregnancy Nutrition Calculation Formulas
Basal Metabolic Rate (BMR)
The calculator uses the Harris-Benedict equation to determine your BMR:
Daily Calorie Needs
Your total daily calorie needs are calculated based on your BMR, activity level, and trimester:
Second Trimester: BMR × Activity Factor + 340 calories
Third Trimester: BMR × Activity Factor + 450 calories
Activity factors:
- Sedentary: 1.2
- Lightly active: 1.375
- Moderately active: 1.55
- Active: 1.725
- Very active: 1.9
Macronutrient Distribution
The recommended macronutrient distribution for pregnancy:
Carbohydrates: 45-65% of total calories
Fats: 20-35% of total calories
Micronutrient Requirements
Key micronutrient requirements during pregnancy:
| Nutrient | Non-pregnant | Pregnant | Increase |
|---|---|---|---|
| Folate | 400 μg | 600 μg | +50% |
| Iron | 18 mg | 27 mg | +50% |
| Calcium | 1000 mg | 1000 mg | No change |
| Vitamin D | 15 μg | 15 μg | No change |
| Iodine | 150 μg | 220 μg | +47% |
| Zinc | 8 mg | 11 mg | +38% |
| DHA | - | 200-300 mg | Required |
Pregnancy Nutritional Guidelines
Essential Nutrients for Pregnancy
Folate (Folic Acid)
Critical for preventing neural tube defects in the developing baby, especially during the first trimester.
Food sources:
Leafy greens, fortified cereals, legumes, citrus fruits, and avocados.
Recommended amount:
600 μg daily
Iron
Supports the increased blood volume during pregnancy and helps prevent anemia.
Food sources:
Red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.
Recommended amount:
27 mg daily
Calcium
Essential for developing your baby's bones, teeth, heart, nerves, and muscles.
Food sources:
Dairy products, fortified plant milks, tofu made with calcium sulfate, and leafy greens.
Recommended amount:
1,000 mg daily
Vitamin D
Works with calcium to help build your baby's bones and teeth.
Food sources:
Fatty fish, fortified milk, egg yolks, and sunlight exposure.
Recommended amount:
15 μg (600 IU) daily
DHA (Omega-3 Fatty Acid)
Critical for your baby's brain and eye development, especially in the third trimester.
Food sources:
Fatty fish (salmon, trout), algae supplements, and fortified foods.
Recommended amount:
200-300 mg daily
Protein
Builds your baby's cells and supports growth of maternal tissues during pregnancy.
Food sources:
Lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds.
Recommended amount:
1.1 g/kg body weight daily (about 71 g for average pregnancy)
Foods to Limit or Avoid
High-Risk Foods
- Raw or undercooked meat, poultry, eggs, and seafood
- Unpasteurized milk, cheese, and juice
- Raw sprouts
- Excessive caffeine (limit to 200 mg/day)
- Alcohol (no safe level during pregnancy)
- High-mercury fish (shark, swordfish, king mackerel, tilefish)
Foods to Limit
- Processed foods high in sodium and additives
- Added sugars and sweetened beverages
- White, refined grain products
- Artificial sweeteners (moderation)
- Fish with moderate mercury levels (limit to 2-3 servings per week)
Hydration Guidelines
Proper hydration is essential during pregnancy. Your blood volume increases by up to 50%, and water helps form the placenta and amniotic fluid.
Recommended daily fluid intake:
- About 10 cups (2.3 liters) of fluids daily
- Water should be your primary beverage
- Include other sources like milk, fruit juices (in moderation), and foods with high water content
- Limit caffeine intake to 200 mg per day (about one 12 oz cup of coffee)
Signs of adequate hydration include pale yellow urine and infrequent feelings of thirst.
Sample Meal Plans
First Trimester Meal Plan
Morning
Breakfast:
- Whole grain toast with avocado
- Boiled egg
- Small orange
- Milk or fortified plant milk
Mid-morning snack:
- Greek yogurt with berries
- Small handful of walnuts
Afternoon
Lunch:
- Lentil soup
- Whole grain roll
- Mixed green salad with olive oil dressing
- Apple
Mid-afternoon snack:
- Hummus with carrot and cucumber sticks
- Whole grain crackers
Evening
Dinner:
- Baked salmon
- Quinoa
- Steamed broccoli and carrots
- Small glass of water with lemon
Evening snack:
- Warm milk with honey
- Small banana
This meal plan is designed to help manage morning sickness while providing essential nutrients like folate, iron, and B vitamins. Eat small, frequent meals and focus on bland foods if experiencing nausea.
Second Trimester Meal Plan
Morning
Breakfast:
- Oatmeal with ground flaxseed
- Sliced banana and berries
- Milk or fortified plant milk
- Hard-boiled egg
Mid-morning snack:
- Apple with almond butter
- String cheese
Afternoon
Lunch:
- Turkey sandwich on whole grain bread
- Spinach salad with olive oil and vinegar
- Bell pepper strips
- Small handful of dried apricots
Mid-afternoon snack:
- Greek yogurt parfait with granola
- Mixed berries
Evening
Dinner:
- Grilled chicken breast
- Sweet potato
- Steamed asparagus and red peppers
- Whole grain roll with olive oil
Evening snack:
- Smoothie with milk, frozen berries, and spinach
- Small handful of walnuts
This meal plan increases calories and protein to support rapid baby growth and development during the second trimester. Focus on calcium-rich foods for bone development and iron-rich foods to support increased blood volume.
Third Trimester Meal Plan
Morning
Breakfast:
- Whole grain cereal with milk
- Sliced banana
- Scrambled eggs with spinach and cheese
- Orange juice (calcium-fortified)
Mid-morning snack:
- Cottage cheese with pineapple
- Whole grain crackers
Afternoon
Lunch:
- Salmon salad sandwich on whole grain bread
- Carrot sticks and cherry tomatoes
- Fresh fruit salad
- Glass of milk
Mid-afternoon snack:
- Edamame beans
- Small whole grain pita with hummus
Evening
Dinner:
- Beef and vegetable stir-fry
- Brown rice
- Side salad with olive oil dressing
- Fresh berries for dessert
Evening snack:
- Greek yogurt with honey
- Sliced kiwi
- Small handful of almonds
This meal plan includes DHA-rich foods for brain development, extra protein for baby's growth, and smaller, more frequent meals to accommodate limited stomach space due to baby's size. Focus on nutrient-dense foods to meet increased calorie needs.