The "Eating For Two" Myth: How Many Calories Do You Actually Need?
One of the most persistent—and dangerous—myths about pregnancy is that you are suddenly "eating for two."
While it sounds like a great excuse to order a second dessert, taking this phrase literally can lead to excessive weight gain. Excessive weight gain increases the risk of gestational diabetes, high blood pressure, preeclampsia, and requiring a C-section due to a macrosomic (very large) baby.
So, how many extra calories does your body actually need to build a human being from scratch?
First Trimester: Zero Extra Calories
Surprise! During the first 13 weeks of your pregnancy, your daily caloric needs do not increase at all. Your baby is growing from a cluster of cells to the size of a lemon, which requires very little energy.
In fact, if you are suffering from severe morning sickness and actually lose a few pounds during the first trimester, doctors are rarely concerned. As long as you are staying hydrated and keeping prenatal vitamins down, the baby will take exactly what it needs from your existing nutrient stores.
Second Trimester: +340 Calories
Once you hit the second trimester, the baby begins to rapidly develop bones, organs, and fat. At this point, your body needs a slight energy boost.
According to the American College of Obstetricians and Gynecologists (ACOG), you only need an extra 300 to 350 calories per day.
What does 300 calories look like? It's not a second dinner. It is roughly equivalent to:
- A cup of Greek yogurt with a handful of berries
- An apple with two tablespoons of peanut butter
- Half a turkey sandwich
Third Trimester: +450 Calories
During the final stretch, your baby is packing on half a pound a week. Your caloric needs increase slightly to an extra 450 calories per day above your pre-pregnancy baseline.
Tracking Your Progress
Instead of obsessively counting calories, the best way to ensure you are eating the correct amount is to track your overall weight gain trend.
If you are gaining between 0.5 to 1 pound per week in your second and third trimesters, you are eating perfectly. If you want to check your progress against the official medical guidelines, input your data into our Pregnancy Weight Gain Calculator to see if you are on track!
Track your health accurately: Try our free Pregnancy Weight Gain Calculator to get instant, personalized medical math for your pregnancy journey.