Nutritional Requirement Calculator

Calculate daily nutritional needs during pregnancy.

Enter Your Details

How to Use the Nutritional Requirement Calculator

Calculate daily nutritional needs during pregnancy.

1. Enter

Add the details requested in the form. Use the most recent measurements, dates, or figures you have.

2. Review

Read the result together with the notes below it. Estimates are most useful when you compare them with your own context.

3. Act

Save the result, try a related tool, or speak with a doctor, lactation consultant, childcare provider, or financial adviser when needed.

Singapore note: bring important pregnancy results to your antenatal visits at KKH, NUH, SGH, or your private obstetrician so your care team can interpret them clinically.

Medical Disclaimer: This tool is for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. Results are estimates only. Always consult a qualified healthcare professional for medical decisions. In an emergency, call 995 (Singapore) immediately.

Calorie and Nutrient Needs by Trimester

Based on a moderately active woman with pre-pregnancy BMI 20-25. Adjust by activity level and weight gain goals.

Trimester Extra Calories/Day Protein Calcium Focus Areas
First (Wks 1-13) ~0 extra 71g/day 1,000 mg Folic acid, iodine, avoiding nausea triggers
Second (Wks 14-27) ~340 cal 71g/day 1,000 mg Iron, calcium, DHA, steady weight gain
Third (Wks 28-40) ~452 cal 71g/day 1,000 mg DHA, protein, vitamin K, GBS screening prep

Key Nutrients to Prioritise

Spinach & Kai Lan

Folate, iron, calcium. Blanch and add to soups or stir-fries.

Salmon (2x/week)

DHA for fetal brain development. Low mercury compared to tuna.

Eggs (2/day)

Protein, choline, iron. Most complete single food for pregnancy.

Tofu & Edamame

Calcium, protein, iron. Excellent for vegetarians.

Lentils / Dhal

Folate, iron, fibre. A hawker staple that punches above its weight.

Plain yoghurt

Calcium, protein, probiotics. Choose low-sugar varieties.

Sweet potato

Beta-carotene, fibre, potassium. Safe and nutritious.

Ikan bilis / sardines

Calcium, DHA, protein. Cheap, widely available in Singapore.

Foods to Avoid or Limit in Pregnancy

✗
Raw fish / undercooked seafood
Risk of listeria and toxoplasmosis (sashimi, half-cooked shellfish)
✗
High-mercury fish
Limit shark, swordfish, king mackerel. Safe: salmon, sardines, prawns
✗
Unpasteurised dairy / soft cheese
Brie, camembert, blue cheese carry listeria risk
✗
Raw or undercooked eggs
Salmonella risk. Fully cook eggs; avoid runny yolks
✗
Papaya (unripe)
May stimulate uterine contractions; avoid especially in first trimester
✗
Alcohol
No safe level in pregnancy. Causes fetal alcohol spectrum disorders
✗
Caffeine (over 200mg/day)
Limit to 1 cup of coffee. Count tea, cola, and chocolate too
✗
Liver (large amounts)
Very high vitamin A, which can harm fetal development in excess

Singapore Hawker Food: Safe vs Skip

Generally Safe
  • ✓ Chicken rice (fully cooked)
  • ✓ Wonton noodle soup
  • ✓ Fish ball noodles
  • ✓ Vegetable stir-fries
  • ✓ Dhal, dhall curry
  • ✓ Porridge / congee
Use Caution or Avoid
  • ✗ Raw fish beehoon / yusheng
  • ✗ Half-cooked eggs in mee siam
  • ✗ Oyster omelette (raw oysters)
  • ✗ Rojak with raw cuttlefish
  • ✗ Tau huay (may be unpasteurised)
  • ✗ Durian (very high sugar; limit)

For a full pregnancy nutrition guide, see the Pregnancy Hub →

Related Tools

📅
Due Date Calculator
⏱️
Contraction Timer
🦵
Kick Count Tracker
📊
Pregnancy Weight Gain Calculator

Key Terms

Common pregnancy terms explained.

EDD (Estimated Due Date) LMP (Last Menstrual Period) Gestational Age Trimester Morning Sickness Braxton Hicks NIPT Gestational Diabetes
Full glossary →
Got questions?
Pregnancy FAQs →

Explore Our Guides

Trying to Conceive Pregnancy Week by Week Baby Development Parenting Finance & Baby Bonus All Tools

Related Articles

Why Your Baby Kicks More at Night and What Fetal Activity Patterns Mean
3 min read
Relieving Sudden Pelvic Pain from Lightning Crotch
2 min read
Managing a Constantly Congested Nose from Pregnancy Rhinitis
2 min read

Save Your Results

Create a free account to save results, get reminders, and track your journey.

Join Free →

Get Weekly Baby & Pregnancy Tips

Join 50,000+ parents. Personalised advice, tool reminders, and the latest guides - Straight to your inbox.

No spam. Unsubscribe anytime.