You know you need to gain weight during pregnancy to support your body and your growing baby. But figuring out how much to gain and stay in a healthy range can feel like Goldilocks trying the bear’s oatmeal—aiming for not too much, not too little, but just right.

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 are carrying twins or multiples.

In general, it is recommended that most women who enter pregnancy healthily gain between 25 and 35 pounds. Overweight women should get less, and underweight women and those with multiple birth weight should get more.

“Whether you’re overweight or underweight, it’s important to take a tailored approach to pregnancy weight gain to balance your baby’s needs and your own,” says Layan Alrahmani, MD, a board-certified gynecologist 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, especially during pregnancy. Expect to regularly discuss weight gain with your doctor at your prenatal appointments.

You can use our pregnancy weight gain calculator or the chart below to find out how much you’re recommended to gain and if you’re in your target weight range. Note that the chart and calculator use BMI (Body Mass Index), a formula that is controversial and may be less accurate for black, Hispanic, and Asian women.

Note, too, that it can be useful to look at overall gains rather than day-to-day or even week-to-week changes. Weight gain during pregnancy can happen suddenly.

BabyCenter CommunityOpens a new window member sarahswati says, “I gained more weight than advised in the first trimester, but it evened out. I’m now in the normal weight gain range at 31 weeks.”

“I’ve been gaining rapidly the last few weeks even though I’m still following the same diet and exercise plan as before,” says BabyCenter community member Jjones954 in Healthy weight gain during pregnancyOpens a new window group.

According to March of DimesOpens a new windowhere’s where many of those extra pounds go:

• Baby: 7.5 pounds
• Placenta: 1.5 pounds
• Amniotic fluid: 2 pounds
• Breast tissue: 2 pounds
• Blood supply: 4 pounds
• Stores of fat, protein and other nutrients: 6 to 8 pounds
• Uterine growth: 2 pounds
• Body fluids: 3 pounds

Pregnancy weight gain chart

To find your target weight gain, you 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 are carrying one child	Your target weight gain if you’re carrying twins
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 more	11 to 20 pounds	25 to 42 pounds

These guidelines for weight gain during pregnancy are issued by the National Academies of Sciences, Engineering, and Medicine and are the most recent available. (A recommendation for underweight pregnant women carrying twins, however, is made by the CDC.)

Please note that these are just guidelines – they are not set in stone. Depending on your health needs, your target weight gain may be different.

When do you start gaining weight during pregnancy?

This varies greatly from woman to woman.

We are classically taught that women will gain very little in the first trimester, but this is not always true. I gained a significant amount during the first trimester due to severe food aversions and morning sickness. I see this in many of my patients.

– Layan Alrahmani, MD, specialist in gynecology and maternal-fetal medicine

On average, women who start pregnancy at a healthy weight gain 0 to 5 pounds in the first trimester. They then gain about half a pound to 1 pound per week for the rest of the pregnancy, according to the data American College of Obstetricians and GynecologistsOpens a new window (ACOG).

Your pre-pregnancy BMI	Recommended weight gain (second and third trimester)
Less than 18.5	£1 to £1.3 a week
18.5 to 24.9	0.8 to 1 pound per week
25 to 29.9	£0.5 to £0.7 a week
30 or more	£0.4 to £0.6 per week

However, don’t worry if your weight gain doesn’t follow this pattern. For example, some women gain more in the first trimester because they can only digest bland, highly processed foods.

“We’re classically taught that women will gain very little in the first trimester, but that’s not always true,” says Dr. Alrahmans. “I gained a significant amount during my first trimester due to severe food aversions and morning sickness. I see this in many of my patients.”

BabyCenter community member Brittneynr96 shared a similar story: “I think I’ve gained about 25 to 30 pounds this pregnancy, about 15 pounds during the first trimester. The rest came gradually through the second and third trimesters.”

What if I gain too much weight during pregnancy?

If you think you are 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.

The old adage that “now you eat for two” does not mean that you should eat twice as much. In fact, if you start your pregnancy at a healthy weight, you don’t need any extra calories in the first trimester. In the second trimester, an additional 340 daily calories will do the trick. And in the third trimester, you need an extra 450 calories every day.

That doesn’t mean you have to watch your calories, says Dr. Alrahmans. “Unless you have a lot of experience counting calories, I don’t recommend changing your diet much to get those extra ‘recommended’ calories,” she explains.

However, it is important to do your best to follow the weight gain guidelines. If you get more than recommended during pregnancy, you increase your risk of gestational hypertension (high blood pressure that starts during pregnancy) and preeclampsia (a serious high blood pressure disorder). These conditions can lead to premature birth.

Unless you start out underweight, gaining too much weight during pregnancy also increases your risk of:

If you gain too much weight, consider seeing a nutritionist online or in person. Pregnancy can be an opportunity to let go of some less-than-healthy eating habits you may have unknowingly adopted over time. For example, 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 less processed foods.

What if I don’t gain enough weight during pregnancy?

Healthy weight gain is important for you and your baby. Gaining too little weight during pregnancy, especially if you are malnourished to begin with, can mean a higher risk of having a low birth weight (less than 5.5 pounds) birth. This can cause a variety of problems for your baby, including feeding difficulties and low blood sugar.

It’s normal not to gain weight in the first trimester, or even lose some weight due to morning sickness and other factors. In most cases, this weight loss is not dangerous. But if you’re losing a lot of weight (more than ten pounds, for example) or if you think you might be suffering from hyperemesis gravidarum (severe morning sickness), tell your doctor right away.

If you are overweight or obese, you may be able to safely get less than the recommended amount during pregnancy – but only with the instructions and supervision of your doctor.

One more 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 having trouble, talking to a therapist or dietitian can help.

Average weight gain during pregnancy

There is no such thing as “normal” when it comes to pregnancy weight gain. More than half of American women are overweight or obese when they become pregnant. Only about one-third of pregnant women gain the recommended amount of weight, and many 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 recommended.

Increased appetite during pregnancy and pregnancy cravings can make it difficult to stick to your weight goals. And if you work and/or care for older children, you may not have much time to exercise and plan healthy meals.

However, there are ways to avoid excessive weight gain during pregnancy, such as drinking enough water, eating healthy snacks and sticking to a manageable exercise routine. Talking to your doctor or midwife about weight gain can also help you stay on track.

What expectant mothers say about weight gain during pregnancy

Weight gain is a loaded topic for most women, and moms-to-be have complicated feelings about it. Some moms-to-be aren’t too worried about gaining weight. Others find it difficult to watch their body change and see the number go up on the scale.

BabyCenter CommunityOpens a new window member mothercoconuts says, “Pregnancy is the one time in my life when I can put on weight and have fun doing it, guilt-free.” A member of the SbNovak community is satisfied with her pregnancy body and says “I like to feel extremely feminine and curvy”.

But not all women can accept the changes. “I’m just overwhelmed and feel 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 struggle with weight gain,” adds community member Tcost82.

How do I lose weight after pregnancy?

You will probably lose quite a bit of weight in the first six weeks after giving birth. Your baby weighs about 7.5 pounds, and the amniotic fluid, placenta, and extra body fluids and blood in your body add another 8 to 12 pounds.

As for the rest, remember that it took nine months to gain weight, and it can take just as long or longer to lose it. Despite what social media might lead you to believe, it can take some time to get back to your pre-pregnancy weight. A healthy diet combined with regular exercise is the best way to lose weight after pregnancy.

After 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 it’s stroller walks or trips to the gym with childcare.

However, don’t start cutting calories right away. Caring for a newborn takes a lot of energy – and that means giving your body the nutrition it needs after giving birth. 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 doctor and consider seeing a registered dietitian. Sometimes moms have trouble losing weight and even gain weight after pregnancy due to an underlying health condition such as postpartum thyroiditis, diabetes, or PCOS (Polycystic Ovary Syndrome). If the weight doesn’t come off, talk to your doctor who can help you sort out what’s going on.