How to Calculate Weight Watchers Points

Whether you need to lose 5 pounds or 100, use points to eat sensibly and stay on track toward a slimmer you.

Step 1: Start with total points
Start by figuring out your total points for each day -- begin with 2 points if you're a woman, 8 points if you're a man.

Step 2: Factor in age
Factor in your age by adding 4 points if you are between 17 to 26, 3 points for ages 27 to 37, 2 points for 38 to 47, and 1 point if you're 48 to 58.

Step 3: Add in height and weight
Hop on the scale and add 1 point per 10 pounds of body weight. Add an additional point if you're between 5-foot-1 and 5-foot-10; 2 points if you're over 5-foot-10.

Step 4: Add in activity
Add 6 points for a labor-intensive job, add 2 points for a moderate level of activity, and if you're sedentary don't add any points. Add everything up to see the total number of points you're allowed to consume each day.

Tip
Recalculate your total points every 2 to 4 weeks to account for any weight loss.

Step 5: Calculate a meal's points
To calculate the number of points in each food, study the nutritional information. Divide the total calories by 50 and the total grams of fat by 12. Add these numbers together and write down the answer.

Tip
Search online for help calculating the total calories and fiber of non-packaged foods like fruits and vegetables or talk to a nutritionist for guidance.

Step 6: Divide fiber
Divide the total amount of dietary fiber by 5 and subtract this number from the number you got in step 5. This represents the total points of the food item.

Tip
Use Weight Watchers' brand meals or recipes to easily calculate the points instead of using this formula each time.

Step 7: Deduct meal points from daily points
Deduct each meal from your total allowance of daily points. Plan each meal ahead of time as you work toward your weight loss goal.

Did You Know?
An adult blue whale, the largest animal on Earth, eats nearly 8,000 pounds of krill per day.

[linjubar]

There is also a cap of 4 on the fiber. Plus 35 weekly points to use as you like, plus exercise points if you wish to use them to swap for food.

[ntom]

WW made this so much simpler back in 2003 when I used it! I was successful with it and didn't need to pay for any nonsense gimmick meals. I'm going back to the method of calculating my points that I used back then...oh and by the way, WHYYYY did their fun fact have to be about a WHALE?! As if people who are trying to lose weight want to be reminded of the largest animal on earth? Sheesh!
On another note, I wish success to you all!!!

[yannetpena]

I did ww 10 years ago, I lost 40 lbs, I haven't gained weight, but I want to lose 15 lbs. more, WW gave me a book that brought the formula of the points in an easy way and I don't remember it. I would like to have that old formula., it worked great.I tried the new system and it didn't work at all. I didn't feel the support I had before. I think that now the leaders are not so prepared to guide us.

[Jacqueline_R]

Thank you!! I did WW a few years ago and lost 45 pounds. I regained because did not keep track and ate way too much.
This is pretty easy to figure out, cool!

[VictoryFire]

Now I can be on weight watchers with out actually joining. Wooo hahaha

[nancylevine]

According to this vid my total daily points should be 21. According to weight watchers my total daily points is 23. Also, WW gives you so many weekly points that can be used on a daily basis, if needed. So far on WW I have lost 12 lbs. In less than 2 months. This calculation seems to only take into affect if you are under 58 years old.

[MaryGolden-mg]

LADIES WHEN I WAS ON THIS YEARS AGO WHAT I DID WAS WHEN I WENT SHOPPING I TOOK A MAKER WITH ME AND WROTE ON THE BAG THE POINTS. YOU CAN ALSO WAIT AND DO THIS AT HOME IF YOU WANT. IT WAS JUST EASIER FOR ME TO DO IT WHEN I WAS BUYING IT THAT WAY WHEN I GOT HOME ALL I HAD TO DO WAS PUT IT AWAY.WHAT EVER WORKS FOR YOU.GOOD LUCK AND GOD BLESS.

[heatherisaacs]

I have a wonderful points guide 6th edition but there is no information on how to use it. Previous editions were easy and way back all you had to do was weigh yourself and it would give the the range of points you were allowed. It seems I'm not the only one trying trying to grapple with this technique

[sebbbi]

track your food intake for 2 weeks and calculate your average energy intake. subtract 500 kcals and you'll lose about 1 pound per week while keeping almost all of your muscle tissue, providing you get sufficient protein during the day.

[Deva]

Does this formula still work in 2019 soon to be 2020?

[TracyARees]

This seems very complicated to me. Is there a chart that says what things are worth in points? Example 1 chicken leg is X points

[Deva]

So if one is 300 pounds, a woman age 56 5'6" then allowed points=33? with an office job

[johnm.]

I'm a big guy and the points calculator says I get 55 points per day. Does that sound right? According to what I've read, each point is like 54 calories or so, so that means they're allowing me 3, 000 calories per day. That sounds high to me for weight loss. Any comments or suggestions?

[briyawna]

So I am about 160-165... so I'd add 16 points for my weight? That seems like a lot.. my sil was on WW and is a little over 200lbs and she had 15 points a day??

[bethmocko]

What points do you add if your 66. I see your age group only goes to 58.

[monicaevie]

this sounds really complicated, id rather just stick to counting calories and eating less lol

[nadcar]

Weight watchers is crazy to think people are going to stick to a diet that sounds so complicated to follow!!! It feels like you are doing algebra excercises instead of trying to figure out how to lose weight.... which is in reality the ultimate goal.

[billieschultz]

150÷50 is 3 however 7 ÷ 12 is how did 7 ÷12 come in to factor ?

[JanetH]

This is outdated. Says it was published on Oct. 15, 2010.

[sherrd]

Says I’d be 39 points. That’s seems off. 1 point per 10 lbs of body weight for me would be 28 points alone. That seems like a lot