This depends on health and weight before pregnancy. If you were at a normal weight before pregnancy, you should gain about 11kg to 15kg. If you were underweight before pregnancy, you should gain more. If you were overweight or had obesity before you become pregnant, you should gain less.
Check with your health care provider to find out how much weight gain during pregnancy is healthy for you. You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester.
Calories required depend on weight gain goals. Your health care provider will guide you on what your goal should be, based on things like your weight before pregnancy, your age, and how fast you gain weight.
Keep in mind that not all calories are equal. You should eat healthy foods that are packed with nutrients - not "empty calories" such as those found in soft drinks, candies, and desserts.
Foods to avoid
Alcohol: No amount is recommended.
Fish with high levels of mercury: Do not eat tilefish, shark, swordfish or king mackerel.
Caffeine: Drinking high amounts of caffeine may be harmful to your baby. Check with your health care provider about whether drinking a limited amount of caffeine is okay for you.