Your complete guide to tracking weight gain for a healthy pregnancy journey.
Welcome to your personal guide for a healthy pregnancy. Gaining the right amount of weight is one of the most important things you can do for your baby's development and your own well-being. But knowing what's "right" can be confusing. This calculator removes the guesswork, providing personalized recommendations based on the trusted guidelines from the Institute of Medicine (IOM).
Simply enter your details to visualize your progress on our dynamic chart, receive a week-by-week breakdown of your goals, and explore our comprehensive guide filled with tips and information to support you through every trimester.
Gaining weight during pregnancy is not just natural—it's essential. That extra weight is the building block for your baby and the support system that sustains them. A steady, appropriate weight gain is linked to better outcomes for both mother and child.
Ever wonder how the pounds add up? It's much more than just the baby! Here’s a typical breakdown of weight distribution for a full-term pregnancy:
| Component | Average Weight (lbs / kg) |
|---|---|
| Baby | 7.5 lbs / 3.4 kg |
| Placenta | 1.5 lbs / 0.7 kg |
| Amniotic Fluid | 2.0 lbs / 0.9 kg |
| Larger Uterus | 2.0 lbs / 0.9 kg |
| Increased Breast Tissue | 2.0 lbs / 0.9 kg |
| Increased Blood Volume | 4.0 lbs / 1.8 kg |
| Increased Fluid Volume | 4.0 lbs / 1.8 kg |
| Maternal Fat Stores | 7.0 lbs / 3.2 kg |
Your weight gain journey isn't a straight line. It changes pace with each stage of your pregnancy, mirroring your baby's growth.
This is a period of slow and steady gain. Many women only gain between 1 to 5 pounds (0.5 to 2.5 kg) total. Morning sickness can sometimes lead to minimal gain or even a slight weight loss, which is usually not a concern as long as you stay hydrated. The focus here is on nutrient quality, not quantity.
Weight gain typically accelerates now as your baby begins to grow rapidly. For most women with a normal BMI, a gain of about 1 pound (0.45 kg) per week is recommended. You may notice your appetite increasing; this is the time to listen to your body and focus on balanced, healthy meals. You only need about 340 extra calories per day.
The pace of weight gain remains steady, around 1 pound per week, but it may slow down in the final month. Your baby is putting on the finishing touches, and much of the weight gained now goes directly to them. While you need about 450 extra calories per day, you might feel full faster due to the baby pressing on your stomach.
Whether you need to encourage weight gain or manage it, these simple strategies can help you stay on a healthy track.
Unless advised otherwise by your doctor, regular physical activity is highly beneficial. Aim for 30 minutes of moderate exercise most days of the week.
Generally, no. Dieting or intentionally trying to lose weight during pregnancy is not recommended as it can deprive your baby of essential nutrients. If you lose a little weight in the first trimester due to morning sickness, it's usually not a concern, but you should always discuss it with your healthcare provider.
If you started your pregnancy underweight, it is particularly important to gain enough weight to support your baby's growth. Your recommended gain range will be higher. Focus on nutrient-dense foods and eat regular, small meals and snacks throughout the day.
Your healthcare provider will recommend a lower range of weight gain. This helps reduce the risk of complications such as gestational diabetes and high blood pressure. The focus should be on making healthy food choices and incorporating regular physical activity, not on restricting calories.