Pregnant? Here is where to start

The first things to know in early pregnancy, with calculators for the dates and NHS guidance for the rest.

The plan, in 4 steps

  1. 1Work out your due date
  2. 2See which week you are in
  3. 3Check your caffeine
  4. 4Understand weight in pregnancy

Step by step

The first few things

Dates first, then the small daily things. Your midwife will go through all of this with you too.

  1. Work out your due date

    From the first day of your last period, or your conception date if you know it. Your dating scan at 11 to 14 weeks will confirm or adjust it.

    Open the due date calculator

  2. See which week you are in

    Pregnancy is counted from the first day of your last period, so you are about two weeks pregnant on the day you conceive. Yes, really.

    Open the pregnancy calculator

  3. Check your caffeine

    The NHS advises less than 200 mg a day in pregnancy. That is about two mugs of instant coffee, but tea, cola and chocolate count too.

    Open the pregnancy caffeine calculator

  4. Understand weight in pregnancy

    There is no official UK target. Most people gain around 10 to 12.5 kg. This tool explains the patterns gently and never suggests dieting.

    Open the pregnancy weight gain calculator

Every day

Small things that matter

  • Take 400 micrograms of folic acid every day until you are 12 weeks pregnant. Some people are advised a higher dose, so ask your GP or pharmacist.
  • Take 10 micrograms of vitamin D a day from October to March, and all year if you are not outside much, usually cover your skin or have darker skin.
  • Keep caffeine under 200 mg a day.
  • The safest approach is not to drink alcohol at all in pregnancy.
  • Stop smoking. Your midwife can refer you to free, friendly stop smoking support.
  • Keep moving if you can. Activity in pregnancy is safe for most people and helps with sleep, mood and back ache.

Booking in

Your first midwife appointment

Once you know you are pregnant, you can usually refer yourself to your local maternity service online, or through your GP. The booking appointment is ideally before 10 weeks. You will be offered a dating scan at 11 to 14 weeks and a mid pregnancy scan at 18 to 21 weeks.

In England you can get free prescriptions and NHS dental care during pregnancy and for 12 months after (prescriptions are already free in Scotland, Wales and Northern Ireland). Ask your midwife about the maternity exemption certificate, and check whether you can get Healthy Start help with food and vitamins, or Best Start Foods in Scotland.

Get help

When to call your midwife or maternity unit

Call your midwife or maternity unit straight away, at any time of day or night, if you have:

  • bleeding from your vagina
  • tummy pain that does not go away
  • a bad headache, problems with your vision or sudden swelling of your face, hands or feet
  • a high temperature
  • a change to your baby's usual movements, or fewer movements, from about 16 to 24 weeks onwards. Do not wait until the next day.

If you cannot get through, call 111. In an emergency, call 999. You will never be wasting anyone's time.

Questions

Common questions

How is my due date worked out?

It is 280 days, or 40 weeks, from the first day of your last period, which assumes a 28 day cycle. Your dating scan gives a more accurate date, and only about 4 in 100 babies arrive on the day.

How much caffeine is safe in pregnancy?

The NHS advises less than 200 mg a day. A mug of instant coffee has about 100 mg, a mug of tea about 75 mg and a can of cola about 40 mg.

How much weight should I gain?

There is no official UK target. Most people gain between 10 and 12.5 kg, mostly after 20 weeks. Dieting in pregnancy is not recommended, but your midwife can help if you are worried.

Do I need to eat for two?

No. You do not need extra calories in the first six months, and only about 200 extra a day in the last three.

When should I tell my midwife about my baby's movements?

Straight away if they slow down, stop or change. Do not wait until the next day, and do not rely on home heartbeat monitors.

Sources

Last checked 21 October 2026. Every calculator on this page links to its own sources too. More in Pregnancy and periods.

Your midwife is the expert

These tools help with dates and numbers, but your midwife knows you and your pregnancy. If something does not feel right, call your midwife or maternity unit, whatever the time.

Other goals

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