How Much Weight Should You Gain During Pregnancy? A Trimester-by-Trimester Guide
Why pregnancy weight gain isn't something to minimize
It's common to feel anxious about the number on the scale during pregnancy, but weight gain during pregnancy is different from weight gain at any other time — it supports the placenta, amniotic fluid, increased blood volume, and your baby's growth. The goal isn't to gain as little as possible; it's to gain an appropriate amount for your body.
How much should I gain? (General ACOG guidelines)
The American College of Obstetricians and Gynecologists (ACOG) bases recommended total weight gain on your pre-pregnancy Body Mass Index (BMI). These are general population guidelines — your OB or midwife will tailor a target to your specific pregnancy.
- Underweight (BMI under 18.5): 28–40 lbs total
- Normal weight (BMI 18.5–24.9): 25–35 lbs total
- Overweight (BMI 25–29.9): 15–25 lbs total
- Obese (BMI 30+): 11–20 lbs total
- Twin pregnancies: Generally higher — your provider will set a specific target
Trimester-by-trimester: what a healthy gain looks like
First trimester (weeks 1–13)
Many women gain very little — often just 1–4 lbs total, and some gain nothing or even lose a little if morning sickness is significant. This is normal and not usually a cause for concern if nausea is being managed and you're keeping fluids down.
Second trimester (weeks 14–27)
This is typically when steady gain begins — roughly 0.5–1 lb per week for someone starting at a normal BMI. Appetite usually returns and energy improves for many women.
Third trimester (weeks 28–40)
Gain often continues at a similar pace of about 1 lb per week, though it may slow slightly in the final weeks as baby drops lower and appetite can shrink from reduced stomach space.
Nutrition habits that support healthy pregnancy weight gain
- Prioritize nutrient density over calorie counting. Extra calorie needs are modest — about 340 extra calories/day in the 2nd trimester and 450 in the 3rd — so focus on protein, healthy fats, iron, calcium, and folate rather than restricting or "eating for two."
- Small, frequent meals help manage nausea, heartburn, and blood sugar swings, especially in the first and third trimesters.
- Stay hydrated. Dehydration can worsen nausea and fatigue, both of which affect appetite and eating patterns.
- A complete prenatal vitamin helps fill nutritional gaps on days when appetite or food variety is limited — look for methylfolate, DHA/Omega-3, iron, and Vitamin D3.
- Gentle movement (as approved by your provider) supports healthy metabolism, mood, and sleep throughout pregnancy.
If nausea is limiting what you're able to eat or keep down, see our Morning Sickness Relief guide for natural options like ginger tea that may help you eat more consistently.
When to talk to your provider
Reach out to your OB or midwife if you're gaining much faster or slower than expected, have sudden swelling, or are struggling to eat enough due to nausea. Every pregnancy is different, and your care team is the best source for guidance specific to you.
Frequently Asked Questions
Is it normal to lose weight in the first trimester?
Yes, especially if nausea is significant. Small losses in the first trimester are common and usually not concerning as long as you're able to stay hydrated. Mention it to your provider at your next visit.
What happens if I gain more than the recommended range?
Gaining above the target range doesn't mean something is wrong, but your provider may talk with you about nutrition and activity habits. It's a conversation for your care team, not a reason for self-judgment.
Can I diet or try to lose weight while pregnant?
Intentional weight loss is generally not recommended during pregnancy, even for women who begin at a higher BMI, unless specifically directed by a physician. The focus during pregnancy is nutrient quality, not calorie restriction.
Do I need a prenatal vitamin if I eat well?
Most OBs recommend a prenatal vitamin regardless of diet quality, since certain nutrients like folate and DHA are difficult to get in adequate amounts from food alone during pregnancy.
Learn more
For a full breakdown of prenatal nutrition products, see our Healthy Pregnancy Weight & Nutrition guide, our Morning Sickness Relief guide, or browse everything we make in the Secrets of Tea Wellness Guide.
This article is for general educational purposes and is not medical advice. Secrets of Tea products are not intended to diagnose, treat, cure, or prevent any disease. Always consult your OB, midwife, or healthcare provider about the right weight gain target and nutrition plan for your pregnancy.
