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Pregnancy Weight Tracker

Calculate recommended weight gain by week based on your pre-pregnancy BMI.

Basic Information

Height (cm)
cm
Pre-pregnancy Weight (kg)
kg
Current Weight (kg)
kg
Current Week (20 wk)
Enter your body information to see the results.

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What is the Pregnancy Weight Tracker?

A calculator that computes recommended weekly weight gain during pregnancy based on your pre-pregnancy BMI. It applies the Institute of Medicine 2009 guidelines and supports both singleton and twin pregnancies. Enter your current weight to check if you are within the recommended range, along with nutrition guidance by trimester.

Recommended Gestational Weight Gain by BMI (IOM Guidelines)

Pre-pregnancy BMICategorySingleton Gain
Underweight (BMI < 18.5)12.5 – 18 kgN/A
Normal (BMI 18.5–24.9)11.5 – 16 kg17 – 25 kg
Overweight (BMI 25–29.9)7 – 11.5 kg14 – 23 kg
Obese (BMI ≥ 30)5 – 9 kg11 – 19 kg

Source: Institute of Medicine (IOM) 2009 Guidelines

Why Gestational Weight Gain Matters

Gestational weight gain is directly linked to the health of both the baby and the mother. Too little gain increases the risk of low birth weight (under 2.5 kg), preterm birth (before 37 weeks), and breastfeeding difficulties. Too much gain raises the risk of macrosomia (over 4 kg) leading to difficult labor, higher cesarean delivery rates, gestational diabetes, and preeclampsia. Recommended ranges differ by BMI so always consult your obstetrician.

Nutrition Focus by Trimester

First trimester: Months 1 to 3

Folic Acid

No additional calories are needed. Weight gain is minimal or you may lose weight due to morning sickness. Eat small frequent meals and ensure adequate folic acid from leafy greens for neural tube development. Nuts and bananas can help ease morning sickness.

SpinachBroccoliKaleNutsBananas
Second trimester: Months 4 to 6

Iron · Calcium

About 340 kcal of additional daily intake is needed (roughly one bowl of rice). As the baby's bones and muscles develop rapidly, eat protein- and iron-rich foods. Discuss iron supplement timing with your doctor to prevent anemia.

BeefEggsTofuFishMilkYogurtAnchoviesSeaweed
Third trimester: Months 7 to 9

Protein · Fiber

About 450 kcal of additional daily intake is needed. Eat high-quality protein for labor energy, along with fiber-rich foods to prevent constipation. Reduce sodium to prevent edema. A gain of 0.4 to 0.5 kg per week is appropriate.

Chicken BreastTofuLegumesSweet PotatoBrown RiceFruits

Recommended For

  • Early pregnancy: When setting weight gain targets in advance
  • Before check-ups: When checking if current weight is within the recommended range
  • Twin pregnancy: When checking recommended gain for twins
  • Weight management: When determining if weight gain is too fast or too slow
  • Postpartum planning: When tracking current gain to set recovery goals after birth

Frequently Asked Questions

It is normal for weight not to increase or even decrease in early pregnancy due to morning sickness. The baby is still small so energy demands are low. Visit your doctor if you have dehydration symptoms or significant weight loss.

Intentional dieting is not recommended during pregnancy. If weight is increasing too quickly, reduce snacking and add gentle activity such as prenatal yoga or light walks.

Rapid weight gain in late pregnancy can result from edema, amniotic fluid increase, and fetal growth. Avoid salty foods and check your blood pressure regularly. A sudden spike may be a sign of preeclampsia.

BMI is calculated by dividing your pre-pregnancy weight in kilograms by the square of your height in meters. This determines your category and each category has a different recommended weight gain range. The calculator automatically determines your category.

Immediately after birth you lose about 5 to 6 kg from the baby and placenta. The rest comes off gradually during the puerperium (first 6 weeks) and over the following 6 months. Aim to return to your pre-pregnancy weight within 6 months through breastfeeding and gentle exercise rather than strict dieting.

Most weight gain occurs after week 20 as the fetus and placenta enter rapid growth. Before week 20, gain is typically only 2 to 3 kg. After that, a weekly increase of 0.4 to 0.5 kg is considered normal.

This calculator is based on the Institute of Medicine (IOM) 2009 guidelines. Recommended ranges may vary depending on individual health conditions such as diabetes or thyroid disorders. Always consult your obstetrician for personalized guidance.