Track Your Healthy Pregnancy Weight Gain
Gaining the right amount of weight during pregnancy supports your baby's healthy development while keeping you healthy too. Our pregnancy weight tracker helps you monitor your progress against evidence-based guidelines from the Institute of Medicine (IOM) and American College of Obstetricians and Gynecologists (ACOG).
The recommended weight gain depends on your pre-pregnancy BMI. Women who start pregnancy at a healthy weight should gain 25-35 pounds, while those who are underweight may need to gain more, and those who are overweight should aim for less. This personalized approach helps ensure the best outcomes for both you and your baby.
Underweight
BMI < 18.5
Normal Weight
BMI 18.5-24.9
Overweight
BMI 25-29.9
Obese
BMI 30+
Pregnancy Weight Tracker
Track your pregnancy weight gain and ensure you're on target for a healthy pregnancy
Last updated: December 2024
Common Questions
What if I'm gaining too quickly?
Rapid weight gain can increase risks of gestational diabetes and high blood pressure. Focus on nutrient-dense foods rather than empty calories, stay active with doctor-approved exercise, and avoid sugary drinks. Consult your healthcare provider if you gain more than 2 pounds in a week.
What if I'm not gaining enough?
Inadequate weight gain can affect your baby's growth. Try eating small, frequent meals, choose calorie-dense nutritious foods like nuts and avocados, and discuss nutritional supplements with your provider. Some weight loss in the first trimester due to morning sickness is common.
Are these recommendations accurate?
These guidelines from the Institute of Medicine (IOM) are based on population averages. Your ideal weight gain may differ based on your individual health, pregnancy complications, or other factors. Always follow your healthcare provider's specific recommendations for your situation.
How does weight affect delivery?
Excessive weight gain can increase the likelihood of needing a cesarean delivery and may make recovery more difficult. Staying within recommended ranges helps optimize outcomes for both mother and baby. Most women lose about half their pregnancy weight by 6 weeks postpartum.
Related Tools
Weight Gain by Trimester
First Trimester (Weeks 1-13)
Expected gain: 1-4 pounds total
Many women gain little or even lose weight due to morning sickness. This is normal—your baby is tiny and doesn't need many extra calories yet. Focus on eating what you can tolerate and staying hydrated. If severe nausea prevents eating, talk to your doctor about anti-nausea options.
Second Trimester (Weeks 14-27)
Expected gain: About 1 pound per week
This is when most weight gain occurs. Your appetite typically returns, and your baby is growing rapidly. You need about 340 extra calories per day—equivalent to a healthy snack. Focus on nutrient-dense foods: lean proteins, whole grains, fruits, vegetables, and dairy.
Third Trimester (Weeks 28-40)
Expected gain: About 1 pound per week, slowing near end
You need about 450 extra calories daily. Weight gain often slows in the final weeks as baby drops and appetite decreases. Watch for sudden weight gain (2+ pounds in a week), which can indicate fluid retention and preeclampsia. Regular prenatal visits help monitor this.
Where Does Pregnancy Weight Go?
If you gain 30 pounds during pregnancy, here's approximately where it goes:
Baby & Support Systems
- • Baby: 7-8 pounds
- • Placenta: 1.5 pounds
- • Amniotic fluid: 2 pounds
- • Uterus growth: 2 pounds
Maternal Changes
- • Increased blood volume: 4 pounds
- • Breast tissue: 2 pounds
- • Extra fluid: 4 pounds
- • Fat stores (for breastfeeding): 7+ pounds
Most women lose about half their pregnancy weight within 6 weeks of delivery. The rest typically comes off gradually over 6-12 months, especially if breastfeeding.
Tips for Healthy Pregnancy Weight Gain
Eat Nutrient-Dense Foods
Focus on quality over quantity—vegetables, lean proteins, whole grains
Stay Active
30 minutes of moderate exercise most days is safe for most pregnancies
Stay Hydrated
Drink 8-12 cups of water daily—more if exercising or in hot weather
Track Progress
Weekly weigh-ins help catch concerning patterns early
Medical Disclaimer
This calculator provides general guidelines based on IOM recommendations. Individual circumstances vary—some women with medical conditions may have different weight gain targets. Always discuss your personal weight goals with your healthcare provider, who can account for your specific health history, any pregnancy complications, and other factors.