Pregnancy Nutrition Calculator
Calculate your ideal weight gain, calorie needs, iron & calcium requirements during pregnancy
Good nutrition in pregnancy is about quality, not simply eating more. The right weight gain and nutrient intake support your baby's growth while lowering the risk of anaemia, gestational diabetes and low birth weight. This calculator uses your pre-pregnancy BMI and current week, alongside ICMR recommendations for Indian women, to estimate a healthy weight-gain range and your daily calorie, protein, iron, calcium, folic acid and vitamin targets for each trimester — plus everyday Indian food sources to help you meet them.
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Pre-pregnancy measurements
Pregnancy Nutrition — FAQs
How much weight should I gain during pregnancy?
It depends on your pre-pregnancy BMI. Normal-weight women are generally advised to gain 11.5-16 kg, underweight women 12.5-18 kg, overweight women 7-11.5 kg, and women with obesity 5-9 kg across the whole pregnancy.
How many extra calories do I need while pregnant?
You do not need to "eat for two". Roughly an extra 100 kcal a day in the first trimester, about 350 kcal in the second and around 450-600 kcal in the third trimester is typical, focusing on nutrient-dense foods.
How much iron and calcium do I need in pregnancy?
Indian guidelines recommend roughly 27-35 mg of iron and 1000-1200 mg of calcium per day during pregnancy to support blood volume, prevent anaemia and build the baby's bones. Your doctor will usually prescribe supplements too.
What are good Indian food sources of iron and calcium?
Iron-rich options include ragi, spinach, jaggery, chickpeas and dates; calcium-rich options include milk, curd, paneer, sesame seeds, ragi and almonds. Pairing iron foods with vitamin C improves absorption.
Do I still need supplements if I eat well?
Usually yes. Folic acid, iron and calcium requirements in pregnancy are hard to meet through diet alone, so most women need supplements. Take them exactly as prescribed by Dr. Neha Singhania.