Fill in the details and click Calculate to see your results.
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📘 About the Pregnancy Calories
You don't need to eat for two. Guidelines add no extra calories in the first trimester and a modest amount later: about +350 kcal a day in the second and third trimesters in India (ICMR-NIN 2020), +340 and +452 kcal in the US (IOM), and +200 kcal only in the last trimester in the UK (NHS).
The calculator works out your usual daily needs from your pre-pregnancy weight, height, age and activity (Mifflin–St Jeor equation), adds the extra for your trimester and shows the recommended weight gain for your BMI.
🧮 Formula
✏️ Worked examples
28 years, 160 cm, 58 kg, 30 weeks, lightly active (India)
You get| Calories per day now | 2,110 kcal |
| Extra for pregnancy | +350 kcal in the third trimester (India — ICMR-NIN 2020) |
| Your pre-pregnancy needs | 1,760 kcal (lightly active) |
| Pre-pregnancy BMI | 22.7 — recommended total gain 11.5–16 kg (IOM 2009) |
| Protein | about 64 g a day (1.1 g per kg in the 2nd and 3rd trimesters) |
2,110 kcal.
Try this example →32 years, 5 ft 5 in (65 in), 140 lb, 24 weeks (US)
You get| Calories per day now | 2,190 kcal |
| Extra for pregnancy | +340 kcal in the second trimester (US — IOM / NASEM) |
| Your pre-pregnancy needs | 1,850 kcal (lightly active) |
| Pre-pregnancy BMI | 23.3 — recommended total gain 11.5–16 kg (IOM 2009) |
| Protein | about 70 g a day (1.1 g per kg in the 2nd and 3rd trimesters) |
2,190 kcal.
Try this example →❓ Frequently asked questions
How many extra calories do I need in pregnancy?
None in the first trimester; about 300–450 kcal a day in the second and third trimesters, depending on the guideline.
What does 350 extra calories look like?
Roughly a glass of milk and a handful of nuts, or two rotis with dal.
How much weight should I gain?
For a normal BMI (18.5–24.9) about 11.5–16 kg over the whole pregnancy; less if overweight, more if underweight or expecting twins.
Can I diet during pregnancy?
Weight-loss diets are not advised. Talk to your doctor if you are worried about weight gain.