Pregnancy Nutrition Calculator

Nutrition During Pregnancy

Proper nutrition during pregnancy is crucial for both maternal health and fetal development. Our calculator helps you determine your specific nutritional needs based on your individual characteristics and pregnancy stage.

Key Nutritional Changes During Pregnancy

• First Trimester: No additional calories needed, focus on nutrient quality
• Second Trimester: Add 340 calories per day
• Third Trimester: Add 450 calories per day

Essential Nutrients for Pregnancy

Folic Acid (600 mcg/day)

Critical for preventing neural tube defects. Start taking folic acid before conception and continue throughout pregnancy.

Iron (27 mg/day)

Prevents anemia and supports increased blood volume. Iron needs nearly double during pregnancy.

Calcium (1000 mg/day)

Essential for building baby's bones and teeth while maintaining maternal bone health.

DHA Omega-3 (200 mg/day)

Supports brain and eye development. Found in fatty fish, walnuts, and supplements.

Healthy Weight Gain Guidelines

Weight gain recommendations vary based on pre-pregnancy BMI:

• Underweight (BMI < 18.5): 28-40 lbs
• Normal weight (BMI 18.5-24.9): 25-35 lbs
• Overweight (BMI 25-29.9): 15-25 lbs
• Obese (BMI ≥ 30): 11-20 lbs

Foods to Avoid During Pregnancy

• Raw or undercooked meats, eggs, and seafood
• High-mercury fish (shark, swordfish, king mackerel)
• Unpasteurized dairy products and juices
• Alcohol and excessive caffeine
• Raw sprouts and unwashed produce

Hydration During Pregnancy

Pregnant women need about 3 liters (12 cups) of fluid daily. Proper hydration supports increased blood volume, amniotic fluid production, and helps prevent constipation.