Track your pregnancy weight gain based on IOM (Institute of Medicine) guidelines to ensure a healthy pregnancy.
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Recommended weight gain by pre-pregnancy BMI
Weight gain is minimal (0.5-2 kg)
Steady gain of 0.3-0.5 kg per week
Focus on whole grains, lean proteins, fruits, and vegetables
Drink 8-10 glasses of water daily for optimal health
Gentle exercise like walking or prenatal yoga is beneficial
Every pregnancy is unique. Get a personalized nutrition plan that supports your health and your baby's development.
If you follow IIFYM (If It Fits Your Macros), pregnancy changes everything about your targets. Standard IIFYM focuses on body composition, losing fat or building muscle. Pregnancy macros have a fundamentally different goal: optimal fetal development. The macro ratios shift significantly, and getting them wrong can affect both your health and your baby's growth.
During pregnancy, protein needs increase from the standard 0.8g/kg to approximately 1.1-1.2g/kg body weight, roughly 70-100g per day depending on your pre-pregnancy weight. This additional protein supports placental development, increased blood volume, and fetal tissue growth. Healthy fats should make up 25-30% of total calories, with particular emphasis on DHA (found in walnuts, flaxseeds, and fatty fish) for fetal brain and eye development. Carbohydrates remain the primary energy source at 50-55% of calories, this is NOT the time for low-carb or keto approaches.
First Trimester (~1,800-2,000 kcal, no extra calories needed)
Protein: 60-70g | Fat: 55-65g | Carbs: 250-275g
Second Trimester (~2,200 kcal, +340 extra calories)
Protein: 75-85g | Fat: 65-75g | Carbs: 290-310g
Third Trimester (~2,400 kcal, +450 extra calories)
Protein: 80-100g | Fat: 70-80g | Carbs: 310-340g
These are starting points, your actual targets depend on your pre-pregnancy BMI, activity level, and whether you're carrying multiples. If you have gestational diabetes, the carbohydrate distribution changes significantly (smaller, more frequent carb portions throughout the day). For a personalized pregnancy macro plan, consult with our dietitian who specializes in prenatal nutrition.
This calculator is most useful if you're working on:
Trimester-wise nutrition for a healthy pregnancy and baby.