Pregnancy Calorie Needs Calculator 2025: Trimester, Activity, and Multiples
Pregnant women need 300–500 extra calories daily in the second and third trimesters. Our calculator uses Mifflin-St Jeor for BMR, Harris-Benedict activity multipliers, and IOM trimester additions.
Calorie Needs by Trimester (Singleton)
| Trimester | Extra Calories | Total (avg 2000 base) |
|---|---|---|
| First | +0 kcal | ~2000 kcal |
| Second | +340 kcal | ~2340 kcal |
| Third | +452 kcal | ~2452 kcal |
Multiples Requirements
- Twins: +600 kcal (2nd), +900 kcal (3rd)
- Triplets: +900 kcal (2nd), +1350 kcal (3rd)
Activity Multipliers
| Level | Multiplier | Example |
|---|---|---|
| Sedentary | 1.2 | Office job |
| Light | 1.375 | Walking 30 min |
| Moderate | 1.55 | Gym 4x/week |
| Active | 1.725 | Construction |
| Very Active | 1.9 | Athlete |
BMR Formula (Mifflin-St Jeor)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (female adjustment)
Step-by-Step Example
28yo, 60kg, 165cm, moderate activity, 20 weeks pregnant (twins)
- BMR = 10×60 + 6.25×165 − 5×28 − 161 = 1344 kcal
- TDEE = 1344 × 1.55 = 2083 kcal
- 2nd trimester twins: +600 kcal
- Total: 2683 kcal/day
Macronutrient Split
- Protein: 1.1 g/kg (75–100g)
- Carbs: 45–65% (175g minimum)
- Fats: 20–35% (omega-3 rich)
Weight Gain & Calories
- Underweight: 28–40 lbs → +500 kcal
- Normal: 25–35 lbs → +340/452 kcal
- Overweight: 15–25 lbs → +300 kcal
Breastfeeding Bonus
After birth: +500 kcal (exclusive breastfeeding)
Integration with Tools
FAQs
First trimester calories? Same as pre-pregnancy.
Can I diet? No — focus on nutrient density.
Vegetarian? Add iron, B12, DHA.
Conclusion
Use our 2025 Calorie Calculator to fuel your pregnancy safely. Combine with weight gain for optimal outcomes.
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