What is the recommended amount of weight gain during pregnancy

It depends on your pre-pregnancy weight and height (used to determine whether you were underweight, at a healthy weight, overweight, or obese), as well as whether you're having twins or multiples.

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 inaccurate for Black, Latinx, and Asian women.

Your doctor or midwife should give you guidance, support, and information about healthy weight gain for you, specifically, during pregnancy. Expect to talk to them about weight gain regularly at your prenatal appointments. If you're overweight, obese, or underweight, it's important to have a customized approach to your pregnancy weight gain to balance your baby's needs and your own.

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.

Try to keep in mind that healthy weight gain is important for you and your baby. It's not safe to lose weight during pregnancy. 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.

Pregnancy weight gain chart

To find your target weight gain, you'll need to know your pre-pregnancy body mass index (BMI). Calculate your BMI here.

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 will be different.

On average, women who start pregnancy at a healthy weight gain 1 to 5 pounds in the first trimester, and about 1 pound per week for the rest of their pregnancy. (Some sources estimate a 1 to 4 pound weight gain in the first trimester, which is fine. It's also okay to gain no weight in the first trimester.)

If you're overweight or obese, it's recommended to gain about half a pound per week in the second and third trimesters.

During your first trimester, you don't need to eat additional calories. Experts recommend getting about 340 extra calories a day during the second trimester and 450 extra calories a day in the third trimester.

What if I'm gaining too much weight in pregnancy?

Talk to your doctor or midwife. Your provider can help you manage your weight gain by recommending a healthy diet and exercise program that works for you.

It's important to try your best to stick to weight gain recommendations. Gaining more than recommended during pregnancy puts you at a higher risk for high blood pressure disorders, including gestational hypertension (high blood pressure that starts during pregnancy) and preeclampsia. These conditions may result in a preterm delivery.

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

If you're gaining excess 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 replace soda with water, add more healthy fats to their diet, cut back on sugar, and eat more whole foods and fewer processed foods. 

What if I'm not gaining enough weight during pregnancy?

Gaining too little weight during pregnancy, especially if you start out underweight, can mean a higher risk of delivering a low-birthweight baby (less than 5.5 pounds). This can cause a variety of problems for your baby, including feeding difficulty and low blood sugar. A low-birthweight baby may also need to stay in the hospital for an extended period of time.

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.

Average weight gain during pregnancy

There's no "normal" when it comes to pregnancy weight gain – it's all over the map. 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.

Studies have found that 32 percent of women gain weight within the recommended range for pregnancy, 21 percent gain too little, and 48 percent gain more than advised.

Increased appetite during pregnancy and pregnancy cravings can make it hard to stick to pregnancy weight gain guidelines. 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 – drinking enough water, eating healthy snacks, sticking to a regular walking routine, and talking to your doctor or midwife about weight gain at every appointment will help you stay on track.

How do I lose weight after pregnancy?

You'll likely lose a fair amount of pregnancy 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.

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 continue to need extra calories for as long as you nurse 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 like postpartum thyroiditis, diabetes, or PCOS (polycystic ovary syndrome). If the weight isn't coming off, talk to your provider, who can help you with a treatment or nutrition plan that will address what's going on.

Every pregnant woman gains weight differently so there are no official guidelines for how much weight you should gain. The most important thing is to keep your weight gain to a safe and healthy level for you and your baby.

Only some of the weight you gain in pregnancy will be body fat. The other things causing weight gain will include:

• your baby
• the placenta
• the amniotic fluid (the water surrounding your baby)
• your growing breasts
• the increased blood you need
• natural fluid retention.

Some women may even lose weight during the first few months, especially if they have morning sickness, and that is absolutely normal. But don't try to lose weight while you're pregnant as this is not healthy for you or your baby.

You probably won’t be weighed at each antenatal visit if you are within a healthy weight range. But if you have an underweight or overweight body mass index (BMI) your doctor or midwife may weigh you more often because there are more potential risks for you and your baby.

What is the average weight gain in pregnancy?

Most women put on between 10kg (22lb) and 12.5kg (28lb) during their pregnancy.

Your healthy weight gain during pregnancy may depend on the weight you were before you got pregnant. There are no official guidelines in the UK but the American College of Obstetricians and Gynecologists say that:

• women who are underweight (BMI under 18.5) are recommended to put on between 28-40 lbs (13-18kg)
• women in the normal weight range (BMI of 18.5-24.9) are recommended to put on between 25-35lbs (11-16kg)
• women who are overweight (BMI between 25 and 29.9) are recommended to put on between 15-25lbs (7-11kg)
• women who are affected by obesity (BMI of 30 or more), are recommended to put on between 11-20 lbs (5-9kg).

The recommended weight gain for women expecting twins is:

• women in the normal weight range (BMI of 18.5-24.9) are recommended to put on between 37-54 lbs (16.8-24.5kg)
• women who are overweight (BMI between 25 and 29.9) are recommended to put on between 31-50 lbs (14.1-22.7kg)
• women who are affected by obesity (BMI of 30 or more), are recommended to put on between 25-42 lbs (11.3-19.1kg).

Work out your BMI with our calculator.

Try not to get too concerned about these guidelines. The most important thing is to keep your weight gain to a safe and healthy level for you and your baby.

Your doctor or midwife will be able to advise and reassure you about what is right for you. If you are underweight or overweight, you should get extra care and support during your pregnancy.

How can I manage how much weight I put on during my pregnancy?

For most women, if you have always been active, continuing to exercise at the same level during pregnancy is safe and healthy.

If you are not used to being active, try doing some gentle exercise for about 15 minutes a day, three times a week before building up slowly to 30 minutes a day. Remember, you’re not trying to get as fit as possible, you just need to stay physically active. You can do most types of exercises in pregnancy  so there are lots of things you can try.

If doing physical activities is difficult, just try not to stay sitting down for long periods of time. Try to walk as much as you can and make small changes to increase your daily physical activity. For example, take the stairs instead of the lift at work, or get off the bus a stop earlier.

Find out more about exercising in pregnancy.

Try to eat well, too. There is no need to 'eat for two' [or todrink full-fat milk. You do not need extra calories until the third trimester (at which point you only need an extra 200 calories).

You can find out more about healthy eating and get some great tips for easy meals and snacks in our section about eating well in pregnancy. 

The key is to make small changes gradually to improve your diet and the amount of activity you do. There are some tips to help you set goals here.

Don’t forget to ask your midwife or doctor for support if you need it. They are there to help and won’t judge you.