Pregnancy Weight Gain Calculator 2026

Weight gain during pregnancy isn't linear—it accelerates as your baby grows. ### Typical Gain Pattern (Normal BMI, Singleton) | Trimester | Weeks | Average Gain | Baby's Growth | |-----------|-------|--------------|--------------| | **1st** | 1-13 | 2-5 lbs total | Embryo → 3 inches, 1 oz | | **2nd** | 14-27 | 12-14 lbs (1 lb/week) | 3 in → 14 in, 1 oz → 2 lbs | | **3rd** | 28-40 | 11-13 lbs (1 lb/week) | 14 in → 20 in, 2 lbs → 7-8 lbs | | **Total** | — | **25-35 lbs** | **Full-term baby** | ### What's Normal? **First Trimester (Weeks 1-13):** - Minimal to no weight gain is normal - Morning sickness may cause weight LOSS (up to 5 lbs)—usually not concerning - Focus: Taking prenatal vitamins, managing nausea **Second Trimester (Weeks 14-27):** - Steady weight gain begins (the "glow" period) - Appetite typically returns/increases - Target: ~1 pound per week (normal BMI) - Focus: Balanced nutrition, staying active **Third Trimester (Weeks 28-40):** - Rapid baby growth = continued steady gain - May slow slightly in final weeks before delivery - Swelling/fluid retention increases weight - Focus: Frequent small meals, protein intake ### Red Flags (Call Your Doctor) - Sudden weight gain (>5 lbs in one week) → possible preeclampsia - No weight gain for 2+ weeks in 2nd/3rd trimester - Weight loss in 2nd/3rd trimester without explanation - Severe swelling in hands/face with rapid gain

Eating for two doesn't mean eating twice as much—it means eating smarter. ### Calorie Needs by Trimester | Trimester | Additional Calories Needed | Total Daily (Average Woman) | |-----------|----------------------------|----------------------------| | 1st | 0 extra calories | ~2,000 calories | | 2nd | +300-350 calories | ~2,300-2,350 calories | | 3rd | +450-500 calories | ~2,450-2,500 calories | **Note:** 300 calories = 1 cup Greek yogurt + 1 medium apple + 1 oz almonds. Not a full extra meal! ### What to Eat for Healthy Weight Gain **Prioritize:** 1. **Protein:** Lean meats, fish (low-mercury), eggs, beans, Greek yogurt - Target: 75-100g/day - Why: Builds baby's tissues, supports placenta 2. **Folate/Folic Acid:** Dark leafy greens, fortified cereals, legumes - Target: 600 mcg/day - Why: Prevents neural tube defects 3. **Iron:** Red meat, spinach, fortified cereals - Target: 27 mg/day - Why: Prevents anemia, supports increased blood volume 4. **Calcium:** Dairy, fortified plant milk, almonds - Target: 1,000 mg/day - Why: Baby's bone development 5. **DHA (Omega-3):** Salmon, sardines, DHA-fortified eggs, supplements - Target: 200-300 mg/day - Why: Baby's brain and eye development **Limit:** - Processed foods high in empty calories - Sugary drinks (risk of gestational diabetes) - High-mercury fish (swordfish, king mackerel, tilefish) - Caffeine (limit to 200 mg/day) **Avoid Completely:** - Alcohol (no safe amount) - Raw/undercooked meat, eggs, seafood - Unpasteurized dairy, soft cheeses (listeria risk) - Deli meats unless heated to steaming ### Sample Day of Eating (2nd Trimester, Normal BMI) **Breakfast:** Scrambled eggs (2) with spinach, whole grain toast, berries **Snack:** Greek yogurt with walnuts **Lunch:** Grilled chicken salad with quinoa, mixed vegetables, avocado **Snack:** Apple slices with almond butter **Dinner:** Baked salmon, sweet potato, steamed broccoli **Evening Snack:** Cottage cheese with strawberries **Total:** ~2,350 calories, 90g protein, nutrient-dense

Staying active during pregnancy helps manage weight gain and prepares your body for labor. ### Benefits of Pregnancy Exercise ✅ Easier weight management ✅ Reduced back pain and swelling ✅ Lower risk of gestational diabetes ✅ Improved mood and sleep ✅ Faster postpartum recovery ✅ Shorter labor (some studies suggest) ### Safe Activities (With Doctor Approval) **Recommended:** - **Walking:** 30 minutes daily—easiest, safest option - **Swimming:** Low-impact, full-body workout, reduces swelling - **Prenatal Yoga:** Flexibility, relaxation, breathing practice - **Stationary Cycling:** Low-impact cardio - **Light Strength Training:** Maintain muscle, no heavy weights **Avoid:** - Contact sports (soccer, basketball) - Activities with fall risk (skiing, horseback riding) - Scuba diving - Hot yoga/hot Pilates - Exercises lying flat on back after 1st trimester - High-intensity workouts if not done pre-pregnancy ### Guidelines **Intensity:** "Talk test"—you should be able to hold a conversation while exercising **Frequency:** 150 minutes/week moderate activity (e.g., 30 min × 5 days) **Hydration:** Drink before, during, and after exercise **Warning Signs to STOP:** - Dizziness or faintness - Chest pain or rapid heartbeat - Vaginal bleeding or fluid leakage - Contractions or abdominal pain - Reduced fetal movement ### Postpartum Weight Loss **Realistic Expectations:** - Immediate loss after delivery: 10-13 lbs (baby, placenta, fluid) - 1st week: Additional 5 lbs (more fluid loss) - 6 months: Most women lose 15-20 lbs total - 1 year: Gradual return to pre-pregnancy weight (for many, not all) **Breastfeeding burns 300-500 calories/day but increases appetite. Don't restrict calories while breastfeeding—focus on nutritious foods.** Safe postpartum weight loss: 1-2 lbs/week after 6-week checkup cleared exercise.