How much weight should I gain during pregnancy?

It’s one of the most common questions people have during pregnancy—and there isn’t one number that’s right for everyone.

Healthy weight gain supports your baby’s growth and development while also supporting the changes happening in your body during pregnancy. The amount that’s recommended for you depends on several factors, including your weight before pregnancy, your overall health and whether you’re carrying one baby or multiples.

Your Eastern Iowa Health Center Women’s Health provider will talk with you about a healthy weight-gain goal for your individual pregnancy.

How Much Weight Should I Gain?

For someone carrying one baby, general recommendations are based on body mass index (BMI) before pregnancy.

• BMI below 18.5: 28–40 pounds

• BMI 18.5–24.9: 25–35 pounds

• BMI 25–29.9: 15–25 pounds

• BMI 30 or higher: 11–20 pounds

These are general guidelines—not a pass/fail test.

Your healthcare provider will consider your overall health and individual pregnancy when discussing an appropriate goal with you. Recommendations are also different for pregnancies with twins or other multiples.

Where Does Pregnancy Weight Come From?

Pregnancy weight gain isn’t simply the baby’s weight.

Your body is doing a remarkable amount of work to support pregnancy. Weight gain can include your growing baby as well as the placenta, amniotic fluid, increased blood and body fluids, changes in breast tissue and energy stores your body needs to support pregnancy and breastfeeding.

That’s one reason your healthcare team looks at your weight over the course of your pregnancy, rather than focusing on one number on the scale.

Do I Really Need to “Eat for Two”?

Not quite.

Pregnancy increases your nutritional needs, but that doesn’t mean you need twice as much food.

In general, most people don’t need additional calories during the first trimester. Calorie needs typically increase during the second and third trimesters.

Rather than simply eating more, focus on foods that provide the nutrients you and your growing baby need.

Choose a variety of:

• Fruits and vegetables

• Whole grains

• Lean proteins

• Beans, peas and lentils

• Pasteurized dairy products

• Lower-mercury fish and seafood

• Nuts, seeds and healthy fats

Your individual calorie and nutrition needs may be different, so talk with your healthcare provider about what’s appropriate for you.

Learn more: Eating Well During Pregnancy: Nutrition & Food Safety

What If I’m Gaining More or Less Than Expected?

Pregnancy doesn’t always follow a perfect chart.

Nausea and vomiting, appetite changes, activity level, medical conditions, carrying multiples and other factors can all affect weight gain.

Your healthcare team will monitor your weight along with your baby’s growth and other measures of your health throughout pregnancy.

If you’re concerned that you’re gaining too much or too little, bring it up at your prenatal visit. Your provider can help determine whether your pregnancy is progressing appropriately and whether any changes or additional support are needed.

Should I Diet During Pregnancy?

Pregnancy generally isn’t the time to start a restrictive weight-loss diet.

Your body needs adequate energy and nutrients to support your health and your baby’s growth and development.

Instead of focusing on dieting or a particular number on the scale, talk with your healthcare provider about nutritious foods, appropriate physical activity and healthy habits during pregnancy.

What About Exercise?

For most healthy pregnancies, physical activity can be an important part of staying healthy.

Activities such as walking can support cardiovascular health, strength and overall well-being during pregnancy. Your activity level and any necessary restrictions depend on your individual health and pregnancy.

Talk with your Women’s Health provider about what types and amounts of physical activity are appropriate for you.

Focus on Health, Not Just the Scale

Weight is only one part of a healthy pregnancy.

Regular prenatal visits allow your healthcare team to monitor your health and your baby’s growth and development while helping you navigate nutrition, physical activity, symptoms and the many changes that come with pregnancy.

Every pregnancy—and every body—is different.