"Eating for two" is one of the most common pregnancy myths—and it's not quite accurate. While your body does need extra energy and nutrients during pregnancy, the actual calorie increase is much more modest than most people think.
This guide breaks down exactly how many calories you need during each trimester, based on recommendations from the American College of Obstetricians and Gynecologists (ACOG), the Centers for Disease Control and Prevention (CDC), and the National Institutes of Health (NIH).
The Quick Answer
First Trimester: No extra calories needed
Second Trimester: +340 calories per day
Third Trimester: +450 calories per day
Based on a single pregnancy with normal pre-pregnancy BMI. Adjustments needed for multiples, underweight, or overweight starting weights.
Calorie Needs by Trimester: What the Science Says
According to the American College of Obstetricians and Gynecologists (ACOG), calorie needs during pregnancy follow a clear pattern based on the growing demands of the baby and placenta.
First Trimester (Weeks 1-13)
Extra calories needed: 0
This might surprise you, but during the first trimester, you don't need any additional calories. The embryo is still tiny (about the size of a poppy seed to a lime), and your body's energy needs haven't significantly increased yet.
This is actually good news if you're experiencing morning sickness. Focus on eating what you can keep down and staying hydrated. Quality matters more than quantity during this phase.
First Trimester Focus
- • Take prenatal vitamins (especially folate/folic acid)
- • Eat small, frequent meals if nausea is an issue
- • Stay hydrated with water, herbal tea, or broths
- • Don't stress about eating perfectly—just eat what you can
Second Trimester (Weeks 14-27)
Extra calories needed: +340 per day
During the second trimester, your baby is growing rapidly and your body is building the placenta, increasing blood volume, and storing nutrients. This is when most women feel their best—morning sickness typically subsides and energy returns.
What does 340 calories look like?
Option A
1 cup Greek yogurt + 1/2 cup berries + 1 tbsp honey
Option B
1 medium apple + 2 tbsp peanut butter + 1 oz cheese
Option C
1/2 avocado on whole grain toast + 1 hard-boiled egg
Option D
1 cup cottage cheese + 1/4 cup nuts + dried fruit
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View on AmazonThird Trimester (Weeks 28-40)
Extra calories needed: +450 per day
Your baby is gaining the most weight during this trimester—often doubling or tripling in size. Your body is also preparing for labor and breastfeeding. The extra 450 calories support this rapid growth phase.
What does 450 calories look like?
Option A
2 eggs scrambled + 2 slices whole wheat toast + orange juice
Option B
Smoothie: 1 cup milk, banana, spinach, protein powder
Option C
Turkey sandwich on whole grain + apple + string cheese
Option D
1 cup oatmeal + walnuts + berries + glass of milk
Adjustments Based on Your Starting Weight
The ACOG guidelines above assume a normal pre-pregnancy BMI (18.5-24.9). If you started pregnancy underweight or overweight, your calorie needs may differ.
| Pre-Pregnancy BMI | Category | Total Weight Gain Goal | Calorie Adjustment |
|---|---|---|---|
| Below 18.5 | Underweight | 28-40 lbs | May need more calories |
| 18.5-24.9 | Normal | 25-35 lbs | Standard guidelines |
| 25-29.9 | Overweight | 15-25 lbs | May need fewer calories |
| 30+ | Obese | 11-20 lbs | Consult your provider |
Source: Institute of Medicine (IOM) / ACOG Guidelines
Quality Over Quantity: Essential Nutrients
While calories matter, where those calories come from matters even more. The Academy of Nutrition and Dietetics emphasizes these key nutrients during pregnancy:
Folate/Folic Acid
600 mcg daily (from food + supplements)
Sources: Leafy greens, fortified cereals, beans, citrus fruits
Why: Prevents neural tube defects
Iron
27 mg daily
Sources: Lean red meat, spinach, beans, fortified cereals
Why: Supports increased blood volume
Calcium
1,000 mg daily
Sources: Dairy, fortified plant milks, sardines, broccoli
Why: Builds baby's bones and teeth
DHA (Omega-3)
200-300 mg daily
Sources: Fatty fish (salmon, sardines), walnuts, algae supplements
Why: Brain and eye development
Vitamin D
600 IU daily (many experts recommend more)
Sources: Sunlight, fortified milk, fatty fish, supplements
Why: Calcium absorption, immune function
Protein
71 grams daily (vs. 46g non-pregnant)
Sources: Meat, poultry, fish, eggs, dairy, beans, tofu
Why: Tissue growth and repair
Sample Day Meal Plans by Trimester
First Trimester Sample Day (~2,000 calories)
Breakfast
Whole grain toast with almond butter, banana slices, and a glass of milk
Morning Snack
Crackers with cheese (easy on the stomach)
Lunch
Turkey and avocado wrap with carrot sticks
Afternoon Snack
Greek yogurt with granola
Dinner
Baked salmon, quinoa, roasted vegetables
Second Trimester Sample Day (~2,340 calories)
Breakfast
Oatmeal with walnuts, berries, and milk + prenatal vitamin
Morning Snack
Apple with 2 tbsp peanut butter
Lunch
Large salad with grilled chicken, chickpeas, vegetables, olive oil dressing + whole grain roll
Afternoon Snack
Cottage cheese with sliced peaches
Dinner
Lean beef stir-fry with brown rice and broccoli
Evening Snack
Small smoothie (milk, banana, spinach)
Third Trimester Sample Day (~2,450 calories)
Breakfast
2 scrambled eggs, whole wheat toast, avocado, orange juice
Morning Snack
Trail mix (nuts, seeds, dried fruit)
Lunch
Lentil soup + grilled cheese on whole grain bread + side salad
Afternoon Snack
Greek yogurt parfait with granola and berries
Dinner
Baked chicken thigh, sweet potato, green beans, glass of milk
Evening Snack
Whole grain crackers with hummus
Common Myths Debunked
Myth: "You're eating for two!"
Reality: You're not eating for two adults. In the third trimester, you only need about 450 extra calories—the equivalent of a peanut butter sandwich and a glass of milk.
Myth: "Cravings mean the baby needs that food."
Reality: Cravings are driven by hormonal changes, not nutritional needs. It's okay to indulge occasionally, but don't assume cravings indicate deficiencies.
Myth: "If you gain too much weight, just diet after pregnancy."
Reality: Excessive weight gain during pregnancy increases risks for both mother and baby. It's healthier to gain the right amount than to plan on dieting postpartum.
Myth: "You should cut out all fat."
Reality: Healthy fats (especially DHA) are crucial for baby's brain development. Include sources like salmon, avocados, nuts, and olive oil daily.
Foods to Limit or Avoid
While most foods are safe during pregnancy, the FDA and CDC recommend avoiding or limiting certain items:
Avoid Completely
- • Raw or undercooked seafood, meat, eggs
- • High-mercury fish (shark, swordfish, king mackerel, tilefish)
- • Unpasteurized dairy and juices
- • Deli meats (unless heated until steaming)
- • Raw sprouts
- • Alcohol
Limit
- • Caffeine: max 200mg/day (about 1 cup coffee)
- • Low-mercury fish: 2-3 servings/week is safe
- • Added sugars and processed foods
- • High-sodium foods
- • Artificial sweeteners (moderate amounts okay)
Track Your Pregnancy Nutrition
When to Talk to Your Doctor
Contact your healthcare provider if you experience:
- Severe nausea preventing you from eating or drinking
- Weight loss during pregnancy
- Gaining weight much faster or slower than recommended
- Cravings for non-food items (called pica)
- Difficulty managing gestational diabetes
- Food aversions that limit your nutrition significantly
A registered dietitian specializing in prenatal nutrition can create a personalized meal plan if you have specific dietary needs, restrictions, or health conditions.
The Bottom Line
Pregnancy nutrition doesn't have to be complicated. Focus on eating a variety of whole foods, take your prenatal vitamin, stay hydrated, and listen to your body. The exact calorie count matters less than the overall quality of your diet.
Remember: You're not eating for two—you're nourishing one very important person.
Quality over quantity, every trimester.
Sources & References
- • American College of Obstetricians and Gynecologists (ACOG) - Nutrition During Pregnancy (FAQ001)
- • Centers for Disease Control and Prevention (CDC) - Maternal Diet: Eating Healthily During Pregnancy
- • National Institutes of Health (NIH) - Dietary Reference Intakes for Pregnancy
- • Institute of Medicine (IOM) - Weight Gain During Pregnancy: Reexamining the Guidelines
- • Academy of Nutrition and Dietetics - Position Paper on Nutrition and Lifestyle for a Healthy Pregnancy Outcome
- • World Health Organization (WHO) - Healthy Eating During Pregnancy and Breastfeeding
- • U.S. Food and Drug Administration (FDA) - Advice About Eating Fish