how many calories should i eat when pregnant

February 16, 2026

Most people with a healthy weight before pregnancy need about the same calories early in pregnancy, then a modest increase later: roughly 1,800 calories per day in the first trimester, 2,200 in the second, and 2,400 in the third, but your exact needs depend on your weight, height, age, and activity level, so checking with your own clinician or dietitian is important.

How many calories when pregnant?

For someone who started pregnancy at a healthy weight and is moderately active, typical daily calorie ranges are:

First trimester: about 1,800 calories per day (no extra beyond your usual, just focus on nutrient-dense foods).

Second trimester: about 2,200 calories per day, which is roughly 340 extra calories compared with before pregnancy.

Third trimester: about 2,400 calories per day, or around 450 extra calories compared with before pregnancy.

Think of 340–450 extra calories as something like a bowl of oatmeal with fruit and nuts, or yogurt plus whole-grain toast with nut butter, not “eating for two.”

Factors that change your calorie needs

Your personal target may be higher or lower than these averages if:

You were underweight or overweight before pregnancy.
You are carrying twins or more (energy needs are higher).
You are very active or very sedentary.
You are a teenager, which can increase requirements.

Because of these variables, healthcare professionals usually individualize a calorie range and monitor weight gain across trimesters rather than having everyone aim for a single number.

Quality matters more than strict counting

Instead of obsessively counting every calorie, it’s more helpful to:

Prioritize whole foods: vegetables, fruits, whole grains, beans, lean proteins, nuts, and seeds.
Include good protein sources at each meal to support your baby’s growth.
Choose healthy fats (olive oil, avocado, nuts, seeds) over fried or highly processed foods.
Take a prenatal vitamin as recommended by your provider to fill any nutrient gaps.

Your body also naturally becomes more energy-efficient in pregnancy, so modest calorie increases, paired with good food choices, generally cover the extra needs for you and your baby.

Simple example day (second trimester)

Here’s a rough illustration for someone needing about 2,200 calories in the second trimester:

Breakfast: Oatmeal cooked in milk with berries and a spoon of nut butter.
Snack: Yogurt with a banana.
Lunch: Brown rice, grilled chicken, mixed vegetables, and olive oil dressing.
Snack: Whole-grain toast with avocado.
Dinner: Baked salmon, sweet potato, and a side salad.

This kind of pattern spreads calories and nutrients throughout the day, helps with energy and nausea, and supports steady weight gain. Important: These numbers are general guidelines, not medical advice. If you share your pre- pregnancy weight range, height, and how active you are, a clinician or dietitian can give you a more personalized calorie range and weight-gain target for your pregnancy.

Bottom note: Information gathered from public forums or data available on the internet and portrayed here.