The phrase "eating for two" causes a lot of confusion for pregnant women interested in watching their weight gain while getting the calories needed. While you might think that you should double up on your calories since you are feeding your baby too, the reality is that you do need more calories later in pregnancy however you shouldn't double the amount you are eating. Let's take a look at how many calories women actually need during pregnancy and how to calculate your own intake based on your weight.
Recommended Calories for Pregnancy
The calories recommended for the non-pregnant woman ages 23-50 is 2,000 per day. The increased amount the mother needs is roughly 300 calories more in her second and third trimesters. There is actually no recommended increase in calories for the first trimester. Believe it or not, 300 calories is not that much food. Here are a few ways you can get those extra 300 calories each day:
- 1 cup cereal, 8 ounces of 2% milk, 1 banana
- 1 cup oatmeal with raisins, 1 cup of berries, 1 banana
- I med baked potato, 2 T sour cream, 1 cup sliced melon
- 1 bowl of non-cream based-soup, 1 small tossed salad with reduced fat dressing, 4 saltine crackers
Formula to Calculate Pregnancy Calories
If you would like to compute your own caloric needs, here is a formula:
36kcal per kilogram of pregnant body weight
(or as much as 50kcal for adolescents)
If you weigh 150 pounds, your weight converted to kilograms is 68.18 kg. Multiply 68.18 by 36 kcal and you come up with 2454 kcal. If you begin with 150 pounds, you would need about 2400 calories during your pregnancy each day in the last two trimesters. We can finally put the phrase "eating for two" to rest!
Your Body Mass Index and Other Factors to Consider in Pregnancy
Keep in mind that other factors such as your height, activity level and whether or not you are over or under your ideal weight should also be factored in when considering the calories you need during pregnancy. For information about calculating weight gain based on Body Mass Index (BMI) read Pregnancy Weight Gain.
Should you have any questions about your specific caloric needs, be sure to seek advice from your health care provider or a licensed nutritionist.
Remember it's not just about how many calories you need. Eating healthy foods and the right balance of nutrients are even more crucial. Find nutrition-related articles on this site on the topic of cravings, special diets (lactose intolerance, vegan), organic foods, and what foods to avoid during pregnancy.
Brenda Lane - Brenda Lane is a published author, Lamaze certified childbirth educator, DONA certified birth doula and approved birth doula trainer.
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