Free Pregnancy Weight Gain Calculator Online
Track your pregnancy weight gain week by week with this free calculator. Enter your pre-pregnancy weight and height to see personalized recommendations based on IOM guidelines — completely free and online.
Recommended Weight Gain
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IOM Weight Gain Guidelines
| Pre-Pregnancy BMI | Category | Recommended Total | 2nd/3rd Rate |
|---|---|---|---|
| Under 18.5 | Underweight | 28–40 lbs (12.5–18 kg) | ~1 lb/week |
| 18.5–24.9 | Normal | 25–35 lbs (11.5–16 kg) | ~1 lb/week |
| 25.0–29.9 | Overweight | 15–25 lbs (7–11.5 kg) | ~0.6 lb/week |
| 30.0+ | Obese | 11–20 lbs (5–9 kg) | ~0.5 lb/week |
Where the Weight Goes
Pregnancy weight gain is not all baby. Here is a typical breakdown for a 30-lb total gain:
- Baby7.5 lbs
- Placenta1.5 lbs
- Amniotic Fluid2 lbs
- Uterine Growth2 lbs
- Breast Tissue2 lbs
- Blood Volume4 lbs
- Fat Stores7 lbs
- Extra Fluids4 lbs
The pregnancy weight gain calculator helps you stay within the recommended range while understanding that some fluctuation is completely normal. Your body stores energy for breastfeeding and recovery.
Healthy Pregnancy Weight Gain Tips
Eat Nutrient-Dense Foods
Focus on vegetables, lean protein, whole grains, and healthy fats. You only need about 300 extra calories per day in the second and third trimesters.
Stay Active
Aim for 150 minutes of moderate exercise per week. Walking, swimming, and prenatal yoga are excellent choices throughout pregnancy.
Track Gradually
Weigh yourself weekly at the same time. Small fluctuations are normal — focus on the overall trend rather than daily numbers.
Frequently Asked Questions
Disclaimer: This free online pregnancy weight gain calculator is for informational purposes only. Recommendations are based on IOM (Institute of Medicine) guidelines for singleton pregnancies. Individual needs may vary. Always consult your healthcare provider for personalized guidance during pregnancy.
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