Pregnancy Weight Gain: When and How Much You Should Gain

Read on to learn when you’ll start gaining weight during pregnancy, how those extra pounds will get distributed, and how to cultivate healthy eating habits when you’re expecting.

When you’re pregnant, your body needs plenty of resources to nourish your baby and prepare for labor, delivery, and breastfeeding.

Where pregnancy weight gain gets distributed

Most women gain around 25–35 pounds during pregnancy. 1 2 Your baby needs that extra weight for her own growth—she’ll account for about 7.5 pounds of it.

Your body also takes its fair share of the weight. Check out the table below to see where that extra weight will end up: 1

All of that adds up to a total weight gain of 30 lb (including the 7.5 lb your baby will account for). These figures are just averages, and if you gain more or less than that, your weight gain distribution will be different as well.

Your pre-pregnancy body mass index (BMI), which estimates whether you’re in a healthy weight range, determines how many pounds you should put on.

While BMI isn’t a perfect metric (if you’re highly athletic, your BMI may falsely indicate that you’re overweight), the Centers for Disease Control and Prevention (CDC) and the American College of Obstetricians and Gynecologists (ACOG) consider it a useful tool. 3

Here are some general guidelines for how much you should put on during pregnancy, going off of your BMI: 4

• Underweight (BMI less than 18.5): 28 to 40 pounds (or, if you have multiples, 50 to 62 pounds)
• Normal weight (BMI between 18.5 and 24.9): 25 to 35 pounds (multiples: 37 to 54 pounds)
• Overweight (BMI between 25 and 29.9): 15 to 25 pounds (multiples: 31 to 50 pounds)
• Obese (BMI of 30 or higher): 11 to 20 pounds (multiples: 25 to 42 pounds)

Since your needs will change based on factors like health history and genetics, run your weight-gain goals by your doctor.

Projected weight gain broken down by trimester

How much weight you should be gaining changes throughout your pregnancy. While your doctor can more accurately calculate how much weight you should gain during your pregnancy, here’s a general timeline across the three trimesters: 2

• First trimester: In the first third of your pregnancy, you’ll see the lowest gains, amounting to about 2–4 pounds in total. In fact, don’t be surprised if you lose a little weight due to morning sickness (nausea and vomiting) and pregnancy-induced food aversions.
• Second trimester: Expect your appetite to increase as morning sickness eases up. You should aim for weekly gains of about 1–2 pounds over these few months.
• Third trimester: The pace of gains will pretty much carry over from your second trimester, but will probably taper off slightly near the end of your pregnancy. You might even drop some weight in the final weeks as your body prepares for labor.

How you gain weight matters just as much as how much weight you gain. The key is to eat a balanced pregnancy diet that prioritizes whole foods (e.g., fruits, vegetables, whole grains, lean protein, and healthy fats) and nutritious options (e.g., leafy greens, berries, nuts, and seeds).

You’ll want to cut back on processed foods, sugary drinks, and other empty calories, all of which can lead to excessive weight gain and which have little nutritional value. While it’s OK to give in to your cravings occasionally, healthier options should always be your default.

Along with adding the right foods to your diet, you should also:

• Drink plenty of water: Water is your best friend during pregnancy, and you should drink plenty (at least 8 glasses) throughout the day to stay hydrated. 5
• Stay active: Scrub the idea of dieting to lose weight while you’re pregnant. Your baby will need all the essential nutrients she can get. Instead, keep your weight gain as healthy as possible by staying active. Try to get 150 weekly minutes of moderate-intensity exercise (e.g., walking, swimming, or prenatal yoga).
• Take vitamins: You’ll also want to fill in any nutritional gaps in your diet. This is where prenatal vitamins come into play. Expect your doctor to load you up on essentials like folate, iron, and calcium.

How many calories do you need during pregnancy?

To support your baby’s growth (and your own changing body), you’ll need extra calories during pregnancy.

Here’s how much extra energy you’ll need during each trimester of pregnancy: 6

It’s worth noting that carrying multiple babies changes the math a bit, adding around 300 calories per baby to these recommendations. In all cases, remember to prioritize nutritious foods over junk calories.

While you’ll hopefully gain just the right amount of weight during pregnancy, there are times when legitimate concerns may arise. Chat with your doctor if:

• You’re gaining too much weight: Reach out to your doctor if you gain more than 3 pounds a week during your second trimester or more than 2 pounds a week during the third trimester, as this could be a sign of preeclampsia (a serious pregnancy complication characterized by high blood pressure) or other complications. 7
• You’re not gaining enough weight: On the flip side, you should also be quick to speak to your doctor if you’re not gaining enough weight or your weight gain stalls over multiple weeks (especially during your second trimester).
• You’re suffering from severe morning sickness: If you’re dealing with severe morning sickness (hyperemesis gravidarum), the constant vomiting could cause you to quickly shed pounds. If your morning sickness is severe, get prompt medical attention. 8

Always consult your doctor if you’re at all concerned about your weight gain. Although there’s a wide range of what’s considered the right amount of weight to gain during pregnancy, it’s always better to get an expert opinion.

If you’re thinking about your post-delivery Instagram pics, then here’s some good news. It’s possible some of your pregnancy weight will disappear by the time you attend your first postpartum doctor’s visit (usually between 6 and 8 weeks post-delivery), even with relatively little effort on your part. 9

As for losing the remaining weight, that will depend on factors like your diet, activity level, and genetics.

How to watch your weight after pregnancy

While it’s easier said than done, give your body time to recover from childbirth before going all-in on postpartum weight loss. The best thing you can do is continue the healthy eating habits you picked up during pregnancy and gradually increase your physical activity.

For extra help and encouragement, join a postpartum support group or work with a registered dietitian or personal trainer.

Rather than stink-eyeing the scale or comparing yourself to people on social media, cultivate healthy habits that work for your body. This includes fine-tuning your strategies and trusting your doctor’s guidance about what you put on your plate.