Pregnancy nutrition
Eating well for pregnancy, from the source.
Calculators and guides built from ACOG, the National Academies, the CDC and the FDA. Pick a tool to start.
Calorie calculatorEnergy needs by trimester.
Macro calculatorProtein, carbs, fat and fiber.
Pre-pregnancy BMIThe number your gain range starts from.
Caffeine calculatorAdd up your drinks against 200 mg.
Can I eat this?Eat, cook first, or skip.
Pregnancy nutrition quizTen questions. See what you know.
Read more
Guides and meal plans
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
Who writes these pages?
Alma writes them from primary sources: the Institute of Medicine and National Academies, ACOG, the Dietary Guidelines for Americans, the NIH, the CDC and the FDA. Each page lists its sources.
Can these tools replace my prenatal care?
No. They explain the general guidelines. Your care team knows your pregnancy and should guide your choices.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
- Institute of Medicine and National Research Council. Weight Gain During Pregnancy: Reexamining the Guidelines, Table S-1 (2009)
- ACOG Committee Opinion 548. Weight Gain During Pregnancy (2013)
- USDA and HHS. Dietary Guidelines for Americans 2020-2025, Chapter 5 and Table A2-3
- National Academies. Dietary Reference Intakes: Macronutrients and water (summary table)
- NIH Office of Dietary Supplements. Dietary Supplements and Life Stages: Pregnancy
- CDC. Safer Food Choices for Pregnant Women
- FDA and EPA. Advice about Eating Fish
- ACOG Committee Opinion 462. Moderate Caffeine Consumption During Pregnancy (2010)
Eat well for two, without the guesswork.
Choose Pregnancy nutrition as your goal, and Alma applies pregnancy nutrient targets to every meal you log.