There is no one-size-fits-all approach to weight gain during pregnancy. There are various factors affecting appropriate pregnancy weight gain, including your pre-pregnancy weight and body mass index (BMI). Your and your baby’s health status also play an important role. Always work with your health care provider for determining what's right for you. You can also refer the general guidelines below for pregnancy weight gain:
Weight gain during pregnancy – What is healthy?
What is a normal weight gain during pregnancy?
| Pre-pregnancy weight | Recommended weight gain |
| Underweight (BMI below 18.5) | 28 to 40 lbs. (about 13 to 18 kg) |
| Normal weight (BMI 18.5 to 24.9) | 25 to 35 lbs. (about 11 to 16 kg) |
| Overweight (BMI 25 to 29.9) | 15 to 25 lbs. (about 7 to 11 kg) |
| Obese (BMI 30 or more) | 11 to 20 lbs. (about 5 to 9 kg) |
Why is pregnancy weight gain healthy and necessary?
Pregnancy weight gain is healthy and necessary to ensure that you are having a healthy pregnancy and support the development and growth of the fetus.
Therefore, health care providers do not recommend pregnant women on diet or lose weight, even if they are overweight.
Pregnancy weight gain calculator
The calculator for weight gain during pregnancy shows you if your weight increases within the recommended range and how much weight you should ideally gain up to the due date.
As the recommended gain of weight depends on the BMI (Body Mass Index)** you had before your pregnancy, we need your weight before your pregnancy and your body height for the calculation.
Calculate your weight gain yourself using the BMI formula
* The recommended weight gains do not apply to multiple pregnancies.
** The body mass index (BMI) is the ratio of body weight to body height.
Calculation: Body weight (in kg) divided by body height squared (m²).
Example: 60kg : (1.60m)² = 23,4 kg/m²
The BMI for women of normal weight is 18.5-24.9 kg/m²
Pregnancy weight gain by week (include average weight gain chart by week)
Pregnant women with normal/ healthy weight on average will gain around 1 to 5 pounds in the first trimester, and about 1 pound per week for the rest of their pregnancy. (Some sources estimate a 1-to-4-pound weight gain in the first trimester, which is also fine. It's also okay to gain no weight in the first trimester.)
As for overweight or obese pregnant women, it's recommended to gain about half a pound per week in the second and third trimesters.
| Pre-pregnancy weight | Recommended weight gain (second and third trimesters) |
| Underweight (BMI below 18.5) | 1 to 1.3 pounds per week |
| Normal weight (BMI 18.5 to 24.9) | 0.8 to 1 pound per week |
| Overweight (BMI 25 to 29.9) | 0.5 to 0.7 pounds per week |
| Obese (BMI 30 or more) | 0.4 to 0.6 pounds per week |
What does pregnancy weight gain consist of? (baby weight, fat gain, amniotic fluid etc.)
The recommended weight gain for a person with a moderate BMI is 25–35 lb. This allocates to:
Baby: 7–8 lb
Placenta: 2–3 lb
Amniotic fluid: 2–3 lb
Uterus: 2–5 lb
Breasts: 2–3 lb
Blood supply: 4 lb
Fat stores (for delivery and breastfeeding or chest feeding): 5–9 lb
Pregnancy weight gain when pregnant with twins, triplets etc
If you're carrying twins or other multiples, you need to follow the different weight gain guidelines. Again, please work with your health care provider for determining what suits you better.
| Pre-pregnancy weight | Recommended weight gain |
| Underweight (BMI below 18.5) | 50 to 62 lbs. (about 23 to 28 kg) |
| Normal weight (BMI 18.5 to 24.9) | 37 to 54 lbs. (about 17 to 25 kg) |
| Overweight (BMI 25 to 29.9) | 31 to 50 lbs. (about 14 to 23 kg) |
| Obese (BMI 30 or more) | 25 to 42 lbs. (about 11 to 19 kg) |
Overweight or underweight during pregnancy – What are the risk factors?
Causes and consequences of no or too little weight gain during pregnancy
The most common causes of no or too little weight gain during pregnancy including:
- A rapid metabolism
- Morning sickness
- Loss of appetite
- Negative body image
- Other medical reasons
Gaining too little weight might cause various problems such as premature birth and low birth weight baby (birth weight less than 2.5kg or 5.5lb at birth). It can also mean your body is not storing enough fat. No or too little weight gain could be due to your diet and the weight before you get pregnant. However, some naturally slim women will still stay slim while they're pregnant and have healthy babies.
Causes and consequences of excessive weight gain during pregnancy
The most common causes of excessive weight gain during pregnancy including:
- Consuming excessive calories
- Gestational diabetes
- Pre-eclampsia (due to excessive swelling)
Gaining too much weight during pregnancy might affect your health and increase your blood pressure. Below are some consequences of excessive weight gain during pregnancy:
- Gestational diabetes: High blood glucose (sugar) level during pregnancy can cause gestational diabetes, which might increase your risk for having a large baby (macrosomia babies).
- Pre-eclampsia: A rise in blood pressure could be the first sign of pre-eclampsia; even though most cases are mild and cause no issue, it still can be serious.
Frequently asked questions on weight gain during pregnancy:
What is the average weight gain in pregnancy?
| Pre-pregnancy weight | Recommended weight gain (second and third trimesters) |
| Underweight (BMI below 18.5) | 1 to 1.3 pounds per week |
| Normal weight (BMI 18.5 to 24.9) | 0.8 to 1 pound per week |
| Overweight (BMI 25 to 29.9) | 0.5 to 0.7 pounds per week |
| Obese (BMI 30 or more) | 0.4 to 0.6 pounds per week |
How to gain weight during pregnancy?
1. Choose nutrient-dense foods: Focus on high-quality calories filled with healthy fats, protein, and fibre. Nutrient-rich options including avocados, nuts, fatty fish (like salmon), whole grain bread, cereal, eggs, and cheese
2. Add a caloric punch to your dishes: Try dosing your dishes with an extra tablespoon of calorie-dense fat source such as olive oil, butter, cream cheese, sour cream, or cheese. Always talk to your doctor for further advice.
3. Eat strategically: Make sure you drink plenty of water during pregnancy to stay hydrated. Fruits and vegetables are a staple of a healthy pregnancy diet. You also need to make sure to include foods that have a mix of protein, fiber and healthy fats in every meal to help keep your blood sugar even. Skip sugary drinks with empty nutritional value and processed and highly refined foods.
4. Eat more often: Avoid skipping meals, even if you are having nausea/ morning sickness. Instead of eating three large meals per day, try eating smaller and frequent meals which will also help to combat morning sickness.
5. Compensate for exercise: Exercise during pregnancy is excellent for your health and your developing baby’s health in most cases, especially when it was being done in moderation and under your doctor’s guidance. Always have to make sure you’re eating enough to hit your fitness and caloric goals.
Massage benefits during pregnancy
The benefits of prenatal massage extend beyond mere relaxation. One notable advantage is the relief of back pain, a prevalent discomfort during pregnancy. The gentle manipulation of muscles helps alleviate tension and improves overall comfort. Improved circulation is another key benefit. The massage promotes blood flow, reducing swelling in the extremities, a common issue in pregnancy. Additionally, the relaxation induced by massage contributes to better sleep quality and a reduction in symptoms of anxiety and stress, positively impacting both physical and mental well-being.
Perineal Massage
Perineal massage is a specific technique aimed at preparing the perineum for childbirth. In the last weeks of pregnancy, this gentle massage involves stretching and massaging the perineal tissues to increase their flexibility. Research suggests that regular perineal massage may reduce the risk of perineal trauma during delivery and the need for an episiotomy.
Healthcare providers often provide guidance on perineal massage techniques, emphasizing the importance of gentle stretching to minimize discomfort and prepare the area for the challenges of childbirth.
Perineal massage is recommended to start around 34th week of pregnancy and can be performed once or twice a day. However, it is important to consult with your healthcare professional before starting off with perineal massage.
Pre- and Postpartum Massage
Pre- and postpartum massages are tailored to address the unique needs of each phase. Prenatal massages focus on relieving physical discomfort associated with pregnancy, such as back pain and swelling. They also provide emotional support during the transformative period of becoming a parent.
Postpartum massages are designed to aid in the recovery process. They may target areas of muscle tension resulting from childbirth and help individuals adjust to the physical changes post-delivery. These massages can play a crucial role in promoting overall well-being during the postpartum period.
Do you need to gain weight in pregnancy?
Pregnancy weight gain is healthy and necessary to ensure that you are having a healthy pregnancy and support the development and growth of the developing baby.
Therefore, health care providers do not recommend pregnant women on diet or lose weight, even if they are overweight.
How to slow down weight gain during pregnancy?
Avoid eating for two! Eating a well-balanced and pregnancy-friendly diet is important to help you maintain healthy pregnancy weight gain.
Focus on nutritious and satisfying foods that are rich in healthy fats or protein, such as nuts, legumes, fatty fish, lean meat, and dairy products. You should also choose plenty of filling sources of fibre such as fresh veggies, fruits, and whole grains. Try to limit your intake of highly processed food, sugary or fried foods fried as they provide less nutrients for you and your developing baby.
Follow the below guidelines to estimate your calorie needs during pregnancy based on every trimester:
- First trimester: No need extra calories unless you are underweight.
- Second trimester: Add extra 300 to 350 calories per day to your pre-pregnancy diet.
- Third trimester: Add extra 500 calories more per day than you were eating before you conceived.
If you’re carrying multiples, you can add about 300 calories per baby to these counts. Always talk to your health care providers for personalized recommendations for your weight gain and daily caloric intake.
