Written by the Progyny Editorial Team. Reviewed by the Progyny Clinical Team — November 2025.
Getting the right amounts of nutrition and calories during pregnancy will meet your growing baby’s needs and help you reach your pregnancy weight goals. And by gaining the recommended amount of weight, you’ll help reduce health risks for you and your baby.
Because everyone’s body comes in different shapes and sizes, there is no one-size-fits-all recommendation for how much weight to gain. Your doctor will help you figure out what’s right for you.
Following a healthy eating plan and getting plenty of physical activity can help you reach your pregnancy weight goals.
Why healthy eating matters
From your first prenatal visit, your healthcare provider may have told you to follow a healthy eating plan. What does that look like, and why is it important?
A healthy eating plan makes sure your baby is receiving enough nutrition for their growth and development. It also helps you reach your pregnancy weight goals. It includes:
- A wide variety of fruits and vegetables, protein, healthy fats, and whole grains
- Key nutrients for both you and your baby, including calcium, folate, iron, vitamin D, and fiber
Expect healthy changes to your weight
As your baby grows, your weight will increase. This is a normal part of supporting your baby’s growth by getting enough calories and nutrition. Most of the weight gain will be from the baby and other changes vital to the baby — it’s not all you!
Here’s a helpful breakdown of changes in your body that result in a healthy, necessary increase in weight during pregnancy.
| Change in body | Estimated increase |
| Growing baby | 7 to 8 pounds |
| Placenta | 1.5 pounds |
| Amniotic fluid | 2 pounds |
| Increased blood volume | 3 to 4 pounds |
| Increased fluid volume | 2 to 3 pounds |
| Larger breasts | 1 to 3 pounds |
| Fat stores | 6 to 8 pounds |
Pregnancy weight goals
It’s helpful to know what changes to expect each trimester, and general recommendations for total pregnancy weight. Your doctor will help guide your weight goal, which is unique to YOU. This goal is often based on your pre-pregnancy body mass index (BMI). You can use this BMI calculator — be sure to use your pre-pregnancy weight, not your current weight.
1st trimester
You might be surprised to hear that most people don’t need any additional calories in the first trimester! The baby is just so small at this point.
Many people gain about 1 to 4 pounds in the first trimester. Most of the weight gain is later, when the baby’s most rapid growth happens.
2nd and 3rd trimesters
The majority of the baby’s growth and your pregnancy weight gain happens in the 2nd and 3rd trimesters.
- In the 2nd trimester, you typically need an extra 340 calories per day.
- In the 3rd trimester, you might need about 450 extra calories per day.
Here are weekly weight gain recommendations during the 2nd and 3rd trimesters, based on BMI before pregnancy.
| BMI | Weekly weight gain |
| Less than 18.5 (underweight) | 1 pound |
| 18.5 to 24.9 (normal weight) | 1 pound |
| 25 to 29.9 (overweight) | 2/3 pound |
| 30 or higher (obese) | ½ pound |
What does that mean for total weight gain? Here are general guidelines based on BMI before pregnancy.
| BMI | Total weight gain |
| Less than 18.5 (underweight) | 28 to 40 pounds |
| 18.5 to 24.9 (normal weight) | 25 to 35 pounds |
| 25 to 29.9 (overweight) | 15 to 25 pounds |
| 30 or higher (obese) | 11 to 20 pounds |
If you’re carrying twins or multiples, you’ll have different targets. Be sure to confirm your pregnancy weight goals with your care team.
Healthy weight gain for you and your baby
Small healthy choices every day can keep you on track with your goals.
Your doctor will measure your weight throughout your pregnancy to help you and your baby stay healthy.
Be sure to find out what your personal weight gain goals are, and ask any questions you have about weight, healthy eating, and physical activity. Your Progyny Care Advocate is also here to support you!
Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.