Pregnancy Calories Intake Calculator

Second Trimester Recommendations

During the second trimester, your calorie needs increase as your baby grows rapidly. You’ll need approximately 340 additional calories per day.

Daily Meal Plan Suggestion:

Foods to Include

• Fatty fish – Salmon, sardines (omega-3 fatty acids)
• Dairy products – Greek yogurt, milk, cheese (calcium & protein)
• Colorful vegetables – Bell peppers, carrots, sweet potatoes (vitamins)
• Lean meats – Chicken, turkey, lean beef (iron & protein)
• Nuts and seeds – Walnuts, chia seeds, flaxseeds (healthy fats)

Watch Out For

• Heartburn triggers – Spicy foods, acidic foods, chocolate
• Empty calories – Sugary drinks, processed snacks
• Sodium – Can contribute to water retention & high blood pressure
• Food safety – Continue avoiding raw fish, undercooked meats

Third Trimester Recommendations

During the third trimester, your calorie needs are highest, requiring approximately 450 additional calories per day as your baby puts on weight.

Daily Meal Plan Suggestion:

Foods to Include

• Iron-rich foods – Lean red meat, beans, spinach, fortified cereals
• High-fiber foods – Whole grains, legumes (combat constipation)
• Hydrating foods – Watermelon, cucumber, soups (support amniotic fluid)
• Vitamin K sources – Kale, broccoli, leafy greens
• Smaller, frequent meals – To manage heartburn and decreased stomach space

Special Considerations

• Hydration – Critical as blood volume peaks (aim for 10 cups daily)
• Portion size – Smaller, more frequent meals as space becomes limited
• Preeclampsia prevention – Low sodium, high calcium diet may help
• Gestational diabetes – Monitor carb intake if diagnosed