Consult your healthcare provider. Nutritional needs during pregnancy are highly individual. Use this calculator as a starting point and always follow the guidance of your midwife, obstetrician, or registered dietitian.
Protein Calculator for Pregnancy
Calculate your personalised daily protein target for pregnancy — adjusted for the latest 2026 guidelines, your activity level, and your current goal.
Protein by Trimester
First Trimester
Weeks 1–13
+5–10g above baseline
Fetal growth is embryonic — protein needs are modestly elevated. Focus on getting enough protein despite nausea. Small, frequent protein-rich snacks (yoghurt, cheese, eggs) are easier than large meals if morning sickness is present.
Second Trimester
Weeks 14–27
+20–25g above baseline
Fetal growth accelerates. The placenta, fetal muscles, and organs are developing rapidly. Most women find appetite returns — this is the time to consistently hit protein targets. Target at least 80–90g daily for most body weights.
Third Trimester
Weeks 28–40
+25–35g above baseline
Peak fetal growth. Protein requirements are at their highest — 1.5–1.8g/kg is the updated target. Brain development, birth weight, and fetal muscle tissue are all highly protein-dependent in this trimester. Don't let appetite decreases (due to reduced stomach space) compromise protein intake.
Pregnancy-Safe High-Protein Foods
| Food | Protein | Safety Note |
|---|---|---|
| Fully cooked eggs (2 large) | 12g | Safe when fully cooked. Rich in choline — critical for fetal brain development. |
| Chicken breast (150g, cooked) | 46g | Safe fully cooked. Versatile, lean, and well-tolerated. |
| Salmon (150g, cooked) | 34g | Low-mercury, rich in DHA for fetal brain. 2–3 servings/week. |
| Greek yoghurt (200g) | 18–20g | Safe if pasteurised. Rich in calcium and probiotics. |
| Cottage cheese (200g) | 22g | Safe if pasteurised. Excellent leucine source, easy to digest. |
| Lentils (200g, cooked) | 18g | Safe. Rich in folate — important for neural tube development. |
| Tofu (200g, firm) | 16g | Safe. Good plant-based complete protein option. |
| Tuna (90g, canned) | 20g | Limit to 2 servings/week (light tuna preferred). Moderate mercury. |
Frequently Asked Questions
How much protein do I need during pregnancy?
Protein requirements increase significantly during pregnancy. The 2025-2030 Dietary Guidelines and ISSN position stand recommend 1.3–1.5g of protein per kg of pre-pregnancy body weight daily, rising to 1.5–1.8g/kg in the second and third trimesters when fetal growth is most rapid. A minimum of 70–80g per day is the practical floor for most pregnant women, with many healthcare providers recommending 90–100g+ for active individuals.
Why does protein need increase during pregnancy?
Protein is the primary building block for fetal tissue development — including muscles, organs, the brain, skin, and placenta. During the second and third trimesters, when the fetus grows most rapidly, protein requirements nearly double compared to pre-pregnancy. Additionally, the mother's blood volume expands by up to 50%, requiring more protein for haemoglobin and plasma protein synthesis. Inadequate protein during pregnancy is associated with low birth weight and impaired fetal organ development.
Is it safe to eat high protein during pregnancy?
Yes — a moderate-to-high protein intake (1.3–1.8g/kg) from whole food sources is safe and beneficial during pregnancy. Very high protein intakes (above 2.0g/kg) are not necessary and have limited study in pregnant populations. Focus on food-first sources: eggs, poultry, fish (low-mercury varieties), legumes, dairy, and tofu. Protein powders are generally safe when needed to reach targets but should be from clean, low-additive sources.
Which protein foods are safest during pregnancy?
Safe, high-quality protein sources during pregnancy include: fully cooked eggs and egg whites, cooked poultry (chicken, turkey), low-mercury fish (salmon, cod, tilapia, trout — up to 2–3 servings/week), legumes (lentils, chickpeas, black beans), Greek yoghurt and cottage cheese, tofu and tempeh, and pasteurised dairy. Avoid: raw or undercooked meat and eggs, high-mercury fish (shark, swordfish, king mackerel, tilefish), and unpasteurised soft cheeses.
Can I use protein powder while pregnant?
Protein powder can be a practical way to supplement dietary protein during pregnancy, particularly if appetite is reduced due to nausea in the first trimester. Choose powders with a short ingredient list, no artificial sweeteners (some are not well-studied in pregnancy), and ideally NSF or Informed Sport certified products. Avoid mass-gainers, pre-workouts, and creatine blends. Whey concentrate, isolate, or pea protein are the safest options. Always consult your midwife or OB before adding supplements.
How does protein need change by trimester?
First trimester: protein requirements are only modestly above pre-pregnancy baseline — most women need an additional 5–10g/day above normal. Second and third trimesters: requirements increase substantially — an additional 25–35g/day above pre-pregnancy levels, reflecting accelerated fetal growth. The 2026 updated guidelines set the third-trimester target at 1.5–1.8g/kg for most active pregnant women.