Weight Gain During Pregnancy & Foods That Help Maintain Healthy Gain

Weight gain during pregnancy is a gradual and expected process. Your body is growing and changing along with your baby’s growth. It is important for an expectant mother to know how much weight gain is required during each trimester.

Pregnancy weight gain has a great impact on the health of the mother and the developing baby. It is advised that you check your Body Mass Index (BMI) at the beginning of your pregnancy and continue to gain adequate weight.

                                                 

Pregnancy weight gain calculator  in kg

To calculate pregnancy weight, we need to first calculate BMI. To work out your BMI (kg/m2):

  • First, divide your weight in kilograms (kg) by your height in metres (m).
  • Then divide the answer by your height again to get your BMI.

 

The expected amount of pregnancy weight gain, based on the BMI in early pregnancy is as follows:

 

Early Pregnancy BMI (< 10 weeks)

Overall Pregnancy Weight Gain Range

Underweight  

12.5 – 18 kg

Normal weight (18.5 – 24.9 kg/m2)

11.5 – 16 kg

Overweight (25.0 – 29.9 kg/m2)

7 kg – 11.5 kg

Obese (> 30.0 kg/m2)

5 kg – 9 kg

 

Average weight gain during pregnancy is approximately 12 kg (8-16 kg) based on the BMI. This does not solely account for the weight of the baby, but also for amniotic fluid, placenta, increased fat stores, blood, etc. Here is how the ideal pregnancy weight is distributed:

  • The baby: 2 – 3.4 kg
  • For amniotic fluid: 4 – 5.9 kg
  • For placenta: 0.5 kg
  • Uterus: 0.5 – 1.1 kg
  • Breasts: 0.5 – 1.4 kg
  • An increased volume of blood: 1 – 1.8 kg
  • Fat stores: 1 – 3.6 kg

Just like no other people have the same body and the same weight, the weight increase during pregnancy also varies with individual pregnant mothers. Normal weight gain during pregnancy includes 2-3 kg increase in the first 20 weeks, then 0.5 kg every week till the baby is due. An ideal weight gain of 12-16 kgs can be expected at full term of pregnancy. But, it differs in reality due to pregnancy symptoms, body type, individual’s lifestyle, cultural differences,etc.

 

Pregnancy weight gain chart

 

Trimesters

Weeks

Weight gain (kgs)

1st trimester

0-10 weeks

No weight gain

10-14 weeks

1.5 kg

2nd trimester

14-20 weeks

2.5 kgs

20-30 weeks

4.5 kgs

3rd trimester

30-36 weeks

2.7 kg

36-38 weeks

1.0 kg

38-40 weeks

Almost no weight gain

 

Total

12-14 kg

 

Baby weight gain chart during pregnancy

Like the expectant mother, the growing baby also gains weight at different rates. However, the ideal weight gain during the foetal life of a baby is as follows:

 

Pregnancy week

Average Length (cm) From Crown to Rump

Average Weight (g)

8 weeks

1.6cm

1g

9 weeks

2.3cm

2g

10 weeks

3.1cm

4g

11 weeks

4.1cm

7g

12 weeks

5.4cm

14g

13 weeks

7.4cm

23g

14 weeks

8.7cm

43g

15 weeks

10.1cm

70g

16 weeks

11.6cm

100g

17 weeks

13cm

140g

18 weeks

14.2cm

190g

19 weeks

15.3cm

240g

 

From Crown to Heel

 

20 weeks

25.6cm

300g

21 weeks

26.7cm

360g

22 weeks

27.8cm

430g

23 weeks

28.9cm

501g

24 weeks

30cm

600g

25 weeks

34.6cm

660g

26 weeks

35.6cm

760g

27 weeks

36.6cm

875g

28 weeks

37.6cm

1kg

29 weeks

38.6cm

1.2kg

30 weeks

39.9cm

1.3kg

31 weeks

41.1cm

1.5kg

32 weeks

42.4cm

1.7kg

33 weeks

43.7cm

1.9kg

34 weeks

45cm

2.1kg

35 weeks

46.2cm

2.4kg

36 weeks

47.4cm

2.6kg

37 weeks

48.6cm

2.9kg

38 weeks

49.8cm

3.1kg

39 weeks

50.7cm

3.3kg

40 weeks

51.2cm

3.5kg

 

Achieving a healthy weight gain during pregnancy

Eating a balanced diet and regular mild exercise are important to achieve a healthy pregnancy weight gain. A healthy diet during pregnancy according to the World Health Organization (WHO) requires 200-300 calories more than the normal calorie intake, per day. Moreover, the food during pregnancy should include adequate energy, protein, folic acid, iron, vitamins and minerals, which are obtained through a variety of foods like green vegetables, fruits, meat, and fish.

 

7 Healthy foods to increase baby weight during pregnancy

  • Milk and other milk products
  • Pulses, dals, cereals, nuts and whole grains
  • Fish, meat, and poultry
  • Fruits like oranges, apples, grapes and avocados
  • Green leafy and orange vegetables
  • Liquids (avoid packaged juices)
  • Fats (avoid saturated fats)

      

Women who are overweight before pregnancy should try to limit the amount of weight they gain. You should emphasize on restricting your diet, though. Researchers have shown that for a pregnant woman who is overweight in the first trimester, a low-calorie diet does not help either the mother or the baby. Instead, regular exercise like yoga or meditation along with the ideal pregnancy food will help you achieve a healthy pregnancy weight gain and deliver a healthy baby. If you are underweight during the first trimester of pregnancy, try to achieve the normal weight gain recommended during pregnancy.

 

Do not fret over the few extra kilos that you gain during pregnancy! It is expected and is healthy for you and the baby. However, if you are worried about putting on too much or too little weight, consult your doctor to identify the cause and manage it.

 

Also read: Superfoods And Their Role In Pregnancy

 

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Comments (27)



greatly appreciated

Sounds like so much fun.

I wish I knew this before

Very appreciable knowledge

I wish I knew this before

Well explained n very informative to me

I m in my third trimester bt yet I have not gaining weight....

Nice article. Thanks for sharing

This is just in time

This is so well written.

Nice Article

I wish I knew this before

Hey I am in my 3 trimester till now I jus gain 2 kg and my dr is recommending me to gain weight but I am not able to put on please suggest some specific food to gain weight and I am vegetarian does it create any complications during child birth

This is exactly what I was looking for.

This is so well written.

Thank you for sharing.

This is just in time

Very useful and informative

This is so well written.

This is so well written.

This is so well written.

Hello Dr Trupti I want to know that is lemon juice good in pregnancy???

I wish I knew this before

Great explanation

This is just in time

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