⚖️ Pregnancy Weight Gain Tracker
Check if your weight gain is within the IOM-recommended range based on your pre-pregnancy BMI.
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Pre-Pregnancy BMI
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Weight Gained
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Recommended Range
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Total Goal (Full Term)
📈 Your Weight Gain vs. Recommended Range
📋 IOM Weight Gain Guidelines (2009)
| BMI Category | BMI Range | Recommended Total Gain | Weekly Gain (2nd & 3rd Tri) |
|---|---|---|---|
| Underweight | < 18.5 | 28–40 lbs | ~1.0 lb/week |
| Normal Weight | 18.5–24.9 | 25–35 lbs | ~1.0 lb/week |
| Overweight | 25.0–29.9 | 15–25 lbs | ~0.6 lb/week |
| Obese | ≥ 30.0 | 11–20 lbs | ~0.5 lb/week |
💡 Healthy Weight Gain Tips
🥗 Eat Nutrient-Dense
Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats. You only need ~340 extra calories/day in the 2nd trimester and ~450 in the 3rd.
🏃♀️ Stay Active
150 minutes of moderate exercise per week (walking, swimming, prenatal yoga) is recommended by ACOG. It helps manage weight and prepares you for labor.
💧 Hydrate Well
Aim for 8-12 cups of water daily. Sometimes thirst is mistaken for hunger. Staying hydrated also helps with swelling and constipation.
📝 Track Weekly
Weigh yourself once a week at the same time. Small fluctuations are normal. Focus on the overall trend, not daily changes.
⚕️ This tracker uses IOM guidelines and provides estimates only. Every pregnancy is different. Consult your OB/GYN or midwife for personalized weight management advice.