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Protein During Pregnancy and Breastfeeding

Pregnancy raises protein needs to roughly 1.1 g per kg of body weight per day — about 25 g extra compared with before — and breastfeeding keeps needs similarly elevated. Always…

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Protein requirements rise mainly in the second and third trimesters, as the baby, placenta and maternal tissues grow. Guidelines translate to roughly 1.1 g per kg per day — about 70–100 g for many women, or 25 g more than pre-pregnancy needs — and breastfeeding keeps requirements at a similar level.

Meet the target with foods that also supply iron, choline, iodine and calcium: eggs, dairy, low-mercury cooked fish, poultry, legumes, tofu and nuts. Avoid high-dose protein supplements unless your doctor or midwife recommends them, and treat this page as general information, not medical advice.

  • Second and third trimester: about 1.1 g/kg per day (~25 g extra)
  • Breastfeeding: needs stay elevated at a similar level
  • Choose protein foods rich in iron, choline and calcium
  • Discuss supplements and personal targets with your doctor or midwife

Quick Reference

  • General health (sedentary): 0.8–1.0 g/kg body weight
  • Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
  • Muscle gain: 1.8–2.5 g/kg depending on training experience
  • Athletic performance: 2.0–3.1 g/kg
  • Spread intake across 4–5 meals of 25–40g each for best results

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Frequently Asked Questions

Most adults need between 0.8g and 2.2g of protein per kilogram of body weight per day, depending on activity level and goals. Sedentary adults need less, while those building muscle or in a calorie deficit need more to preserve lean mass.

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