Pregnancy calorie calculator
Calories by trimester, not for two.
Nothing extra in the 1st trimester, then about 340 and 452 calories a day. See yours.
Estimated energy needs, 2nd trimester
2,490calories a day
That’s about 2,150 before pregnancy, plus 340 for the 2nd trimester.
An estimate, not a target. Hunger, sleep and your care team’s advice count for more.
What the numbers mean
Calorie needs change a little. Nutrient needs change more. Protein, iron, folate, iodine and choline all go up in pregnancy.
For a full macro split, try the pregnancy macro calculator. For your gain range, try the weight gain calculator.
In the Alma app
Pregnancy nutrition, set up for you.
- Choose Pregnancy nutrition as your goal.
- Alma turns calorie counting off by default and applies pregnancy nutrient targets.
- Caffeine starts at a 200 mg daily default.
- Alma’s coach never suggests fasting or a calorie deficit.
Questions
What people ask
How many extra calories do I need when pregnant?
The Dietary Guidelines for Americans list about 0 extra calories a day in the 1st trimester, 340 in the 2nd and 452 in the 3rd. These figures assume a healthy BMI before pregnancy.
How is my baseline worked out?
Alma uses the Institute of Medicine’s estimated energy requirement equation for adult women. It uses your age, height, weight before pregnancy and activity level.
Do I need to eat for two?
No. Needs rise by a few hundred calories a day later in pregnancy, about the size of an extra snack. Nutrient needs rise more than calorie needs.
Is this right for twins?
The trimester add-ons are for one baby. If you’re expecting twins, ask your care team what to aim for.
Should I count calories while pregnant?
Most people don’t need to. Food quality, regular meals and steady weight gain matter more. If you have questions about how much to eat, your care team is the right place to start.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. The 340 and 452 calorie add-ons are flat estimates from IOM 2005 as used by the Dietary Guidelines. The 2023 energy report models needs differently. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
Eat well for two, without the guesswork.
Choose Pregnancy nutrition as your goal, and Alma applies pregnancy nutrient targets to every meal you log.