Understanding Your Calorie Needs:
Your daily calorie needs vary based on several factors, especially when pregnant or breastfeeding. This calculator uses the Mifflin-St Jeor equation for BMR and then adjusts for your activity level and the demands of your current stage.
Basal Metabolic Rate (BMR): The number of calories your body needs to perform basic, life-sustaining functions when at rest (e.g., breathing, circulation, cell production).
Total Daily Energy Expenditure (TDEE): Your BMR plus the calories burned through daily activities, including exercise.
Additional Calories for Stage:
- Pregnancy 1st trimester: No additional calories typically needed beyond pre-pregnancy TDEE.
- Pregnancy 2nd trimester: Approximately 340 extra kcal/day.
- Pregnancy 3rd trimester: Approximately 450 extra kcal/day.
- Lactation (0-6 months): Approximately 330 kcal/day *per baby*.
- Lactation (>6 months): Approximately 400 kcal/day *per baby*.
The food recommendations provided are general guidelines based on typical dietary patterns scaled to your estimated calorie needs. Individual needs can vary due to metabolism, genetics, and health conditions. Always consult with a healthcare professional or registered dietitian for personalized dietary advice, especially during pregnancy or breastfeeding.
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