You know you need to gain weight during pregnancy to support your body and your growing baby. But determining how much to gain and staying in a healthy range can feel like Goldilocks trying the bears' oatmeal – aiming for not too much, not too little, but just right.
Key Takeaways
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Women are often advised to gain between 25 and 35 pounds during pregnancy. But this number can change a lot based on your individual situation, such as your pre-pregnancy weight and whether you're having twins or multiples.
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You may not start gaining right away. On average, moms-to-be put on 0 to 5 pounds in the first trimester.
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In the second and third trimester, many women gain about half a pound to 1 pound per week.
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How much weight should you gain during pregnancy?
It depends. Your target weight gain is determined by a number of factors, such as your pre-pregnancy weight and height and whether you're having twins or multiples.
In general, it's recommended that most women who start pregnancy at a healthy weight gain between 25 and 35 pounds. Overweight women need to gain less, and underweight women and those pregnant with multiples need to gain more.
"If you're overweight or underweight, it's important to have a customized approach to your pregnancy weight gain to balance your baby's needs and your own," says Layan Alrahmani, M.D., a board-certified ob-gyn and member of the BabyCenter Medical Advisory Board.
Your doctor or midwife should give you guidance, support, and information about healthy weight gain for you, specifically, during pregnancy. Expect to talk to your provider regularly about weight gain at your prenatal appointments.
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You can use our Pregnancy Weight Gain Calculator or the chart below to find out how much you're recommended to gain and whether you're in your target weight range. Be aware that the chart and calculator use BMI (body mass index), a formula that is controversial and may be less accurate for Black, Latina, and Asian women.
Keep in mind, too, that it can be helpful to look at overall gains rather than day-to-day or even week-to-week changes. Pregnancy weight gain can happen in spurts.
BabyCenter CommunityOpens a new window member sarahswati says, "I ended up gaining more weight than advised in the first trimester, but it evened out. I'm in a normal weight-gain range now at 31 weeks."
"I've been rapidly gaining the last few weeks even though I'm still following the same nutrition and exercise plan as before," says BabyCenter Community member Jjones954 in the Healthy Pregnancy Weight GainOpens a new window group.
According to the March of DimesOpens a new window, here's where many of those added pounds go:
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- Baby: 7.5 pounds
- Placenta: 1.5 pounds
- Amniotic fluid: 2 pounds
- Breast tissue: 2 pounds
- Blood supply: 4 pounds
- Fat, protein, and other nutrient stores: 6 to 8 pounds
- Uterus growth: 2 pounds
- Body fluids: 3 pounds
Pregnancy weight gain chart
To find your target weight gain, you'll need to know your pre-pregnancy body mass index (BMI). If you don't know yours, use this BMI calculatorOpens a new window from the Centers for Disease Control and Prevention (CDC).
| Your pre-pregnancy BMI | Your target weight gain if you're carrying one child | Your target weight gain if you're carrying twins |
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| Less than 18.5 | 28 to 40 pounds | 50 to 62 pounds |
| 18.5 to 24.9 | 25 to 35 pounds | 37 to 54 pounds |
| 25 to 29.9 | 15 to 25 pounds | 31 to 50 pounds |
| 30 or higher | 11 to 20 pounds | 25 to 42 pounds |
These guidelines for pregnancy weight gain are issued by The National Academies of Sciences, Engineering, and Medicine and are the most current available. (The recommendation for underweight pregnant women carrying twins, however, is provided by the CDC.)
Keep in mind that these are just guidelines – they aren't set in stone. Depending on your health needs, your target weight gain may be different.
When do you start gaining weight in pregnancy?
This varies a great deal from woman to woman.
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We're classically taught that women will gain very little in the first trimester, but that isn't always true. I gained a significant amount during my first trimester due to severe food aversions and morning sickness. I see that in many of my patients.
- Layan Alrahmani, M.D., ob-gyn and maternal-fetal medicine specialist
On average, women who start pregnancy at a healthy weight gain 0 to 5 pounds in the first trimester. Then they gain about half a pound to 1 pound per week for the rest of their pregnancy, according to the American College of Obstetricians and GynecologistsOpens a new window (ACOG).
| Your pre-pregnancy BMI | Recommended weight gain (second and third trimesters) |
|---|
| Less than 18.5 | 1 to 1.3 pounds per week |
| 18.5 to 24.9 | 0.8 to 1 pound per week |
| 25 to 29.9 | 0.5 to 0.7 pounds per week |
| 30 or higher | 0.4 to 0.6 pounds per week |
Don't worry if your weight gain doesn't follow this pattern, though. For example, some women gain more in the first trimester because they can only stomach bland, highly processed foods.
"We're classically taught that women will gain very little in the first trimester, but that isn't always true," says Dr. Alrahmani. "I gained a significant amount during my first trimester due to severe food aversions and morning sickness. I see that in many of my patients."
BabyCenter Community member Brittneynr96 shared a similar story: "I think I gained about 25 to 30 pounds this pregnancy, and about 15 pounds of it during the first trimester. The rest came on gradually through the second and third trimesters."
What if I'm gaining too much weight in pregnancy?
If you think you're gaining too much weight, talk to your doctor or midwife. They can help you manage your weight gain by recommending a healthy diet and exercise program that works for you.
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The old adage that you're "eating for two now" doesn't mean you should eat twice as much. In fact, if you start pregnancy at a healthy weight, you don't need any extra calories in your first trimester. In your second trimester, an additional 340 daily calories will do it. And in your third trimester, you need an extra 450 calories each day.
That doesn't mean you need to keep track of calories, says Dr. Alrahmani. "Unless you have a lot of experience calorie counting, I don't recommend changing your diet much to get those extra 'recommended' calories," she explains.
It's important to try your best to stick to weight-gain guidelines, though. Gaining more than recommended during pregnancy puts you at a higher risk for gestational hypertension (high blood pressure that starts during pregnancy) and preeclampsia (a serious high-blood-pressure disorder). These conditions may result in a preterm delivery.
Unless you start out underweight, gaining too much pregnancy weight also increases your risk of:
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If you're gaining too much weight, consider a visit with a nutritionist online or in person. Pregnancy can be an opportunity to let go of some less-than-healthy eating habits you may have unconsciously adopted over time. For instance, some moms-to-be are inspired to replace soda with water, add more healthy fats to their diet, cut back on sugar, and eat more whole foods and fewer processed ones.
What if I'm not gaining enough weight during pregnancy?
Healthy weight gain is important for you and your baby. Gaining too little weight during pregnancy, especially if you start out underweight, can mean a higher risk of delivering a low birth weight baby (weighing less than 5.5 pounds). This can cause a variety of problems for your baby, including feeding difficulty and low blood sugar.
It's normal to not gain weight in the first trimester, or even lose some weight due to morning sickness and other factors. In most cases, this weight loss isn't dangerous. But if you're losing a lot of weight (more than ten pounds, for example), or if you think you may be suffering from hyperemesis gravidarum (severe morning sickness), tell your provider right away.
If you're overweight or obese, you may be able to safely gain less than the recommended amount during pregnancy – but only with your healthcare provider's guidance and monitoring.
Another thing: It's normal to feel anxious about gaining weight, especially if you've suffered from an eating disorder. Even though you know it's important to gain weight now, it can be hard to see the number on the scale going up. If you're struggling, talking to a therapist or dietitian can help.
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Average weight gain during pregnancy
There's no "normal" when it comes to pregnancy weight gain. More than half of American women are overweight or obese when they become pregnant. Just about one-third of pregnant women gain the recommended amount of weight, and many gain more.
The CDC reports that 32% of women gain weight within the recommended range for pregnancy, 21% gain too little, and 48% gain more than advised.
Increased appetite during pregnancy and pregnancy cravings can make it hard to stick to your weight goals. And if you're working and/or taking care of older children, you may not have much time to exercise and plan healthy meals.
Still, there are ways to avoid gaining too much weight during pregnancy, such as drinking enough water, eating healthy snacks, and sticking to a do-able exercise routine. Talking to your doctor or midwife about weight gain may also help you stay on track.
What expecting moms say about pregnancy weight gain
Weight gain is a loaded topic for most women, and moms-to-be have complicated feelings about it. Some expecting moms don't worry much about gaining weight. Others find it difficult to watch their body changing and see the number climbing up the scale.
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BabyCenter CommunityOpens a new window member mothercoconuts says, "Pregnancy is the one time in my life where I can gain weight and have fun doing it, with no guilt." Community member SbNovak is happy with her pregnant body, saying "I love feeling uber feminine and curvy."
But not all women can embrace the changes. "I'm just overwhelmed and feeling so big. I'm worried about this rapid weight gain," says Community member Madygraham1.
"This is my first pregnancy and I've always had body-image issues. I'm struggling with the weight gain," adds Community member Tcost82.
How do I lose weight after pregnancy?
You'll likely lose a fair amount of weight in the first six weeks after delivery. Your baby accounts for about 7.5 pounds, and the amniotic fluid, placenta, and extra body fluids and blood in your body add up to another 8 to 12 pounds.
For the rest, remember that it took nine months to put on the weight, and it can take just as long or longer to lose it. Despite what social media may lead you to believe, it can take a while to return to your pre-pregnancy weight. A healthy diet combined with regular exercise is the best way to lose weight after pregnancy.
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Once you've recovered from birth, the postpartum period is a great time to find an exercise program that works for you and your new baby, whether that's stroller walks or trips to a gym with childcare.
Don't start cutting calories right away, though. Caring for a newborn requires lots of energy – and that means giving your body the postpartum nutrition it needs. And if you're breastfeeding, you'll need extra calories to make breast milk for your baby.
If you're concerned about losing weight, talk to your healthcare provider and consider seeing a registered dietitian. Sometimes moms have trouble losing weight and even gain weight after pregnancy due to an underlying medical condition such as postpartum thyroiditis, diabetes, or PCOS (polycystic ovary syndrome). If the weight isn't coming off, talk to your provider, who can help you address what's going on.
