Pregnancy and Breastfeeding Calorie Calculator

Are you pregnant or breastfeeding and wondering how many calories you should be eating? This tool can give you a good starting point.

The following calculator and information is not intended to replace or replicate medical advice, please consult with your doctor before planning your own pregnancy and breastfeeding diet. Full disclaimer here.

Pregnancy Calorie Calculator

During pregnancy, the American Pregnancy Association recommends an additional 300 calories per day during the second and third trimesters.

This calculator is just an estimate. If you are gaining weight too quickly, simply lower your calorie intake by 50-100 calories per day for one week at a time. Alternatively, if you are not gaining enough weight, you can add in 50-100 calories per day.

Read here my thoughts on REAL healthy weight gain during pregnancy.

Breastfeeding Calorie Calculator

It is estimated that during the first several months of breastfeeding, your body will require an additional 500 calories per day to establish and keep up your milk supply.

If your milk supply begins to diminish, try increasing this number by 50-100 calories per day. If you are breastfeeding and also attempting to lose weight, and plateau at this calorie intake, simply lower your calories by 50-100 per day one week at a time until you begin to lose weight again.

Read here for more detailed information on breastfeeding and weight loss.

Whether you are pregnant or breastfeeding, NEVER slash calories by more than 50-100 per day, one week at a time! You could wipe out your energy levels, cause yourself to have uncontrollable cravings leading to binges, slow your metabolism, and diminish your milk supply. (This is a rule I follow even when I'm not pregnant or nursing.)

Determine Your Maintenance Calories

Please fill out all fields. The results of this first section will give you your estimated total daily energy expenditure (TDEE). This is basically the number of calories you need to eat to maintain your weight.

inches cm

lbs kg

Recommended Calorie Intake

Please choose if you are in the first trimester, second or third trimesters, or breastfeeding. The number that appears in the box is the recommended calorie intake for your phase of pregnancy or to establish and maintain your milk supply. See the above sections for information on adjusting these numbers for your current situation.

1st Trimester

2nd & 3rd Trimester


Pick Your Macronutrient Ratio

Choose what percent of calories you want to come from fat, carbohydrates, and protein. These numbers are a personal preference. However, protein intake should make up at least 20% of your calories in order to prevent muscle loss in a hypo-caloric environment.