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Pregnancy Weight Gain Calculator


Caloric needs during each trimester2

  • 1st trimester: no extra calories needed
  • 2nd trimester: an additional 340 calories per day
  • 3rd trimester: an additional 450 calories per day

Dietary tips to maintain healthy pregnancy weight gain3

(1) When pregnancy weight gain is too quick

  • Reduce consumption of foods high in sugar and fat to lower calorie intake2
    • Switch to water from sweetened drinks
    • Reduce consumption of sweets such ice cream, chocolate, crisp, cookies, cakes, and pastries
    • Reduce intake of fried foods such as potato chips, French fries, and quick noodles
    • Select low-fat/skimmed dairy products
    • Remove poultry skin and trim any excess fat from the meat
    • Low fat cooking methods such as steaming, boiling, baking, grilling, and mild stir-frying are recommended

(2) When pregnancy weight gain is low

  • It is normal to gain only a little weight throughout the 1st trimester, which might be generally improved in the 2nd trimester
  • Due to a lack of appetite and morning sickness, some people may have a minor weight loss
  • To ensure adequate intake, smaller meals and having regular snacks are recommended
    • For snacks, pick healthy options like a sandwich on whole-wheat bread with dried fruit or nuts
    • Keep up a sufficient water intake

(3) When the mother is already classified as overweight before pregnancy

  • Attempting to reduce weight during pregnancy is not advised, which is harmful to both mother and the foetus
  • Consume frequent meals and a balanced diet including cereals, vegetables, fruits, meat and meat substitutes, and dairy products
  • Consume whole grain products and increase veggie intake
  • Reduce consumption of empty calories, such as soft drinks and junk food
  • A minimum of 30 minutes should be spent exercising each day, such as by swimming or taking brisk walks


  1. Wong W, et al. J Am Diet Assoc. 2000:100; 791-796.
  2. Centers for Disease Control and Prevention. Weight gain during pregnancy. Accessed on 11 Aug 2022.
  3. Family Health Service. Healthy eating during pregnancy and breastfeeding Accessed on 11 Aug 2022.