Pregnancy Weight Gain Calculator

Estimate healthy pregnancy weight gain based on official Institute of Medicine guidelines.

Your Details

20
cm
kg
kg

Weight Gain Distribution

Pregnancy weight gain isn't just fat. Here's roughly where the weight goes (at 40 weeks):

  • Baby7-8 lbs
  • Placenta1-2 lbs
  • Amniotic Fluid2 lbs
  • Uterus Tissue2 lbs
  • Breast Tissue2 lbs
  • Blood Supply4 lbs
  • Stored Fat (for delivery/breastfeeding)7 lbs
  • Total Average~30 lbs

Potential Complications

Insufficient Weight Gain

Gaining too little weight can increase the risk of having a low birth weight baby (less than 5.5 lbs), which can lead to health problems for the infant, including difficulty starting breastfeeding and increased risk of illness.

Excessive Weight Gain

Gaining too much weight can lead to gestational diabetes, hypertension, and complications during labor (often leading to C-sections). It can also increase the risk of postpartum weight retention and childhood obesity for the baby.

Essential Nutrition

B9

Folate & Folic Acid

Crucial for preventing neural tube defects. Found in leafy greens, citrus, and fortified cereals.

Ca

Calcium

Builds strong bones and teeth. Found in dairy, sardines, and dark leafy greens.

D

Vitamin D

Helps absorb calcium. Found in fatty fish, fortified milk, and sunlight exposure.

Fe

Iron

Used to make more blood to supply oxygen to the baby. Found in lean meat, poultry, and beans.

Foods to Avoid

  • High-mercury fish: Shark, swordfish, king mackerel, tilefish.
  • Undercooked meat/fish: Sushi, rare steak (risk of bacteria/parasites).
  • Unpasteurized dairy: Soft cheeses like brie, feta, blue cheese (unless pasteurized).
  • Processed meats: Deli meats, hot dogs (risk of Listeria).
  • Excess caffeine: Limit to 200mg per day (approx 1 cup of coffee).
  • Alcohol: No amount is known to be safe during pregnancy.