📝 Enter Your Information

Your Pre-Pregnancy BMI

22.0
Normal Weight

🎯 Your Personalized Results

11.5 kg
Healthy Range

Weight Distribution Breakdown

Baby 3.4 kg
Placenta 0.7 kg
Amniotic Fluid 1.0 kg
Breast Tissue 0.9 kg
Blood Volume 1.8 kg
Fat Stores 3.7 kg

📅 Weekly Weight Gain Targets

1-13
First Trimester

1-2 kg total (0.5-2 kg)

14-27
Second Trimester

0.45 kg per week

28-40
Third Trimester

0.45 kg per week

Current Gain

5.5 kg

Week 20
Remaining Gain

6.0 kg

20 weeks left
Weekly Target

0.45 kg

Per week
Total Range

11-16 kg

Recommended

⚖️ Institute of Medicine (IOM) Guidelines

The calculator is based on the evidence-based guidelines from the Institute of Medicine (IOM), which are endorsed by the American College of Obstetricians and Gynecologists (ACOG).

Key Principles:

  • Recommendations are based on your pre-pregnancy Body Mass Index (BMI).
  • Appropriate weight gain supports the health of both mother and baby.
  • It helps reduce risks like gestational diabetes and preeclampsia.
Pre-pregnancy BMI BMI Category Recommended Total Gain 2nd & 3rd Trimester Weekly Gain
Below 18.5 Underweight 12.5–18 kg 0.51 kg/week
18.5–24.9 Normal Weight 11.5–16 kg 0.42 kg/week
25.0–29.9 Overweight 7–11.5 kg 0.28 kg/week
30.0 and above Obese 5–9 kg 0.22 kg/week

Special Considerations

Multiple pregnancies: Women carrying twins should gain 17-25 kg if normal weight, 14-23 kg if overweight, and 11-19 kg if obese.

Adolescents: Teen mothers should aim for the higher end of the recommended range for their BMI category.

📅 Trimester-by-Trimester Weight Gain Guide

Understanding how weight gain should progress throughout your pregnancy can help you stay on track.

First Trimester (Weeks 1-13)

Expected Gain: 0.5-2 kg total

What’s Happening: Your body is building the placenta and increasing blood volume. Morning sickness may affect weight.

Focus: Prenatal vitamins, small frequent meals, staying hydrated.

Second Trimester (Weeks 14-26)

Expected Gain: 0.35-0.5 kg per week

What’s Happening: Baby’s growth accelerates. You’ll notice more visible changes.

Focus: Balanced nutrition, regular moderate exercise, monitoring steady gain.

Third Trimester (Weeks 27-40)

Expected Gain: 0.35-0.5 kg per week until week 36

What’s Happening: Baby gains most of their birth weight. Your body prepares for delivery.

Focus: Nutrient-dense foods, managing discomfort, preparing for postpartum.

When to Contact Your Healthcare Provider

  • No weight gain for 2+ weeks in 2nd/3rd trimester
  • Gaining more than 1 kg per week consistently
  • Sudden rapid weight gain with swelling (could indicate preeclampsia)
  • Weight loss after first trimester

🥗 Pregnancy Nutrition Plan

Healthy weight gain comes from nutritious foods that support both you and your baby’s development.

Daily Calorie Needs

First Trimester: No extra calories needed

Second Trimester: +340 calories/day

Third Trimester: +450 calories/day

These are averages – your needs may vary based on activity level and metabolism.

Essential Food Groups

Protein (75-100g daily)

Lean meats, poultry, fish, eggs, beans, lentils, tofu, nuts

Why: Building baby’s organs, muscles, and tissues

Calcium (1000mg daily)

Dairy products, fortified plant milks, leafy greens, almonds

Why: Developing baby’s bones and teeth

Iron (27mg daily)

Lean red meat, spinach, lentils, fortified cereals

Why: Supporting increased blood volume and preventing anemia

Folate/Folic Acid (600mcg daily)

Leafy greens, citrus fruits, beans, fortified grains

Why: Preventing neural tube defects, especially important in first trimester

Foods to Limit or Avoid

  • Limit: Caffeine (200mg/day max), certain fish high in mercury
  • Avoid: Raw/undercooked meats, unpasteurized dairy, alcohol
  • Practice: Food safety – wash fruits/vegetables thoroughly

🤱 Postpartum Weight Management Guide

Healthy weight loss after pregnancy takes time – be patient with your body.

First 6 Weeks

Focus: Recovery, not weight loss. Your body needs to heal.

Weight: Immediate loss of 5-6 kg (baby, placenta, fluids).

Nutrition: Continue prenatal vitamins if breastfeeding. Stay hydrated.

6 Weeks to 6 Months

Safe Loss: 0.5-1 kg per week maximum.

Breastfeeding: Burns ~500 calories/day, helps with weight loss.

Exercise: Start with walking, then gradually add postpartum exercises.

6 Months to 1 Year

Goal: Return to pre-pregnancy weight by 6-12 months postpartum.

Nutrition: Balanced meals, mindful eating, avoid restrictive diets.

Realistic Expectations: Your body may have changed permanently.

Healthy Postpartum Weight Loss Tips

  • Be patient: It took 9 months to gain the weight; give yourself time to lose it
  • Breastfeed if possible: Helps with uterine contraction and calorie burning
  • Stay hydrated: Especially important for milk production and metabolism
  • Sleep when you can: Sleep deprivation increases cortisol, making weight loss harder
  • Gentle exercise: Start with walking and pelvic floor exercises

These are general guidelines. Always discuss your personalized weight gain plan with your healthcare provider.