How Many Extra Calories Do You Need During Pregnancy?
Growing a baby does take more energy, but "eating for two" is a myth - you don't need to double your intake. How many extra calories you actually need depends on your trimester, and in early pregnancy you often need barely any increase at all. Enter your current week of pregnancy to see the recommended extra daily calories for your trimester, along with the nutrients worth focusing on at that stage.
During the first trimester (weeks 1-13), nausea often makes eating difficult anyway, so folic acid and iron matter more than extra calories. From the second trimester (weeks 14-27) onward, as the baby grows rapidly, about 340 extra kcal per day is typically recommended, rising to about 450 extra kcal in the third trimester (week 28 onward).
These are average guidelines - your actual needs can vary based on your pre-pregnancy weight, activity level, and whether you're carrying multiples. If you have gestational diabetes, are underweight, or are overweight, working with your OB-GYN or a registered dietitian to set a personalized calorie target is the safest approach.
Frequently Asked Questions
Falling short for a day or two isn't an immediate problem. But ongoing poor nutrition can affect fetal growth, so aim for a balanced diet on average over time.
Yes, multiple pregnancies typically require more extra calories than a single pregnancy - talk with your OB-GYN or a dietitian to set an individualized target.