Healthy Gains: Manage Pregnancy Weight with Calculator!

Healthy Gains: Manage Pregnancy Weight with Calculator!

Optimize Your Pregnancy Nutrition with our Weight Gain Calculator

At, we understand the importance of maintaining a healthy diet during pregnancy to provide optimal nourishment for both you and your baby. Our Pregnancy Weight Gain Calculator takes into account crucial factors such as pre-pregnancy weight and body mass index to guide you on your journey.

  • If you are underweight before pregnancy (for the IOM, that is a BMI of less than 18.5): between about 28 to 40 pounds or 12.5 and 18 kg extra weight during pregnancy
  • If you are at a normal weight before pregnancy, between about 25 to 35 pounds or 11.5 and 16 kg extra weight during pregnancy
  • If you are overweight before pregnancy, between about 15 to 25 pounds or 7 and 11.5 kg extra weight during pregnancy
  • If you are obese before pregnancy, about 11 to 20 pounds or between 5 and 9 kg extra weight during pregnancy
  • If you are very young, more weight gain is needed as teenagers may still grow.

At the time of pregnancy, weight gain helps to support your developing child or children.

  • carrying 8 pounds - 3.5 kilograms for the child; 
  • 8 to 14 pounds (4 to 7 kilograms) in the growing womb, 
  • placenta, amniotic fluid, and breast tissue; 
  • 5 to 9 pounds (2.5 to 4 kilograms) in fat stores; 
  • Four pounds (2 kilograms) in additional blood supply, for about 35 extra pounds (16 kilograms).

Tips for healthy weight gain during pregnancy

  • Pregnancy is not about 'eating for two.' In the first 12 weeks of pregnancy, you can eat the same amount as usual. You must eat healthy food.
  • After the 12th week, if you are a healthy weight, the extra food you need is about the same as a wholegrain cheese and a wholegrain peanut butter sandwich, and a banana. If you are overweight or obese, the extra food you need is about the same as one slice of wholegrain bread or two apples.
  • Drink water rather than sweetened drinks or fizzy drinks.
  • Drink low-fat [trim (green top) or calcium-extra (yellow top)] or light blue milk instead of full-fat (blue or silver top) milk.
  • Choose wholegrain bread and avoid white bread.
  • Eat a healthy breakfast daily, such as wheat biscuits, porridge with low-fat milk, or two slices of wholegrain toast.
  • Have at least four servings of vegetables and two servings of fruit daily. Buy vegetables and fruits that are in season, or buy frozen vegetables to help reduce cost, wastage, and preparation time. Tinned fruit in juice is also a good option.

Examples of a vegetable or fruit serving:

  • Half a cup of peas, broccoli, or carrots
  • One medium-sized potato, banana, orange, or apple
  • One large kiwifruit.

If vegetable/fruit juice or dried fruit is consumed, it contributes a maximum of only one serving of the total recommended number of daily servings for fruit/vegetables.

  • Prepare and eat meals at home. Have takeaways no more than once a week.
  • Choose healthy snacks such as unsweetened or low-sugar, low-fat yoghurt, fruit, cheese, crackers, a glass of trim milk, a few unsalted nuts, or a small wholegrain sandwich.
  • Have 30 minutes of moderate-intensity activity five or more days a week, e.g., brisk walking. The 'talk test' is a way to estimate intensity; it is a guide; you should be able to carry out a conversation but not sing while doing moderate-intensity activity.

How to gain appropriate weight gain during pregnancy?

During pregnancy, women are hungrier than usual. Pregnant women must take plenty of fruits and vegetables as it provides more vitamins and minerals. It also helps in digestion and prevents constipation. Eat protein-rich foods like beans, fish, meat, and eggs daily to maintain good health. Avoid eating raw meat, which is the main source of infection. 

Ideal weight gain distribution

During pregnancy, women cannot follow the ideal weight gain distribution. There might be worrying signals:

  • Weight gaining more than three pounds in one week of the second trimester
  • Weight gaining more than two pounds in one week of the third trimester
  • Gaining no weight for more than two weeks in a row during 4-8 months

What to eat during pregnancy?

Eating healthy during pregnancy applies to vegetables, fruits, whole grains, lean proteins, and healthy fats. Some of the nutrients will be helpful for the growth and development of a healthy baby. Some of them are discussed below:

Folate and folic acid

Folate protects neural tube defects and potential brain and spinal cord abnormalities. It also decreases the risk of a premature baby.

Folic acid is the synthetic form of folate, a B vitamin that can be consumed as a supplement. 

Folate and folic acid can help to prevent congenital disabilities.


Calcium is necessary to function in your body and helps support strong bones and teeth. Calcium can be found in dairy products like milk, yogurt, and cheese. 

Vitamin D

Vitamin D helps to get strong bones and strength. It is found in fortified milk, fish, orange juice, and eggs.


Protein is essential to maintain own health. It is highly important for the growth of the baby throughout pregnancy. 


Pregnant women can consume double the amount of iron because the body needs more blood to supply oxygen to the baby. The mother lacks iron, and they suffer from iron deficiency anemia, fatigue, and an increased risk of a premature baby. 

Foods must be avoided at the time of pregnancy!

Pregnant women must avoid consuming raw, undercooked, or contaminated foods. All these are at higher risk of food poisoning due to bacteria in undercooked foods. Excess caffeine should be avoided because when it crosses the placenta, it affects the baby. 

At, we prioritize your health and provide essential tips on nutrient-rich foods to support your baby's growth and development during pregnancy.

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