Calculate Weight Watchers Points

How to Calculate Weight Watchers Points - Original System

This page explains how to calculate the WW points values based on their original system.

The original system was first introduced in 1998 and lasted until 2010.

However, in 2011 (and sooner in some areas) the new points plus system was introduced.

With the introduction of the new points plus, this method is no longer being used.

If you are looking for answers on how to calculate the new points plus system, click here to learn more.

Otherwise, if you are still following the original method, then be sure to read on and learn more.

Weight Watchers Food Points

Points calculator

If you would rather skip the explanation on how to calculate points, check out the free Weight Watchers Points calculator on this site.

You just plug in the nutritional values and the calculator does the math.

In order to calculate Weight Watchers points for the original method, there are certain nutritional values you will need.

The points system is based on assigning each food item a specific point valu based on certain nutrition information.

The nutritional values used to calculate the points include calories, total fat and dietary fiber.

Now to move onto the formula using the calories, fat and fiber.

Below explains the formula and how each nutritional element is used to calculate the Weight Watchers points.

p=(c/50) + (f/12) - (min{r,4}/5)

P is points
C is calories
F is fat
R is dietary fiber

Dietary fiber greater than 4 is not used. Only fiber up to 4 grams is used to calculate Weight Watchers points. For example, if dietary fiber = 2, then 2 would be used to calculate the points.

However, if dietary fiber = 5, then only 4 dietary fiber would be used in the calculation.

For example, based on the calculation for weight watchers points, every 50 calories would be equal to one point and every 12 grams of fat is equal to one point and for every gram of fiber (up to 4 grams) you deduct 1/5 of a point.

So if a food item had 100 calories, 2 fat grams and 2 fibers, you would use the following formula to calculate weight watchers points.

(100/50) + (2/12) – (2/5)

2 + .17 - .4 = 1.77 points

Points are then rounded to the nearest whole point, so this particular example would calculate Weight Watchers points at 2 pts.

Daily Allowance Points

Now you know how to calculate Weight Watchers points for the foods you eat. What you need to know now is how many points you are allowed each day. This is called the "Daily Allowance".

Each person is assigned a certain amount of points they can have in a day depending on their weight, age, gender and height. Additionally you are given 35 flex points that you can use for the week. These flex points allow you to have an occasion treat that you may not otherwise get if you stuck to just the daily points allowance.

Below are the general guidelines for the points allowance based on the variables.

Gender

8 points for men
2 points for women

Women who are solely nursing add another 10 pts
Women who are supplementing breastfeeding with some solid foods and/or formula add another 5 pts

Age

4 points for ages 17 - 26 years old
3 points for ages 27 - 37 years old
2 points for ages 38 - 47 years old
1 point for ages 48 - 58 years old
0 points if over 58 years old

Height

0 points if under 5'1"
1 point for 5'1" - 5'10"
2 points if over 5'10"

Activity

0 points if you spend most of the day sitting
2 points if you spend most of the day standing
4 points if you are walking most of the time
6 points if you are doing hard, physical labor

Weight

Add 10% of your weight (in pounds). You can simplify this by just taking the first 2 digits of your weight and add to the points allowance.

Total
Total up all the above items to determine your daily allowance. For example, a 35 year old female, weighing 172 pounds that is 5'4" tall and spends her day sitting at a desk would have the following points allowance;

Gender - 2 pts;
Age - 3 pts;
Height - 1 pt;
Activity - 0 pts;
Weight - 17 pts.

This would give her a total of 23 points for her daily allowance. Keep in mind that there is a minimum of 18 pts and max of 44 points on Weight Watchers original system. This means a person cannot be below or above the minimum. So if your totals fall outside the range, then set your points allowance the the min or max (whichever applies).

In addition to these daily points, don’t forget to work in your flex points. Each person receives 35 weekly points allowance to use as they need or want. In order to lose weight with the Weight Watchers points system you need to stay within your allowable points for the day and the week.

Activity Points

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The last area you want to know in order to calculate Weight Watchers points system is your activities.

As part of the points system a person can earn activity points for the exercises they do. These activity points are "extras" that you can use towards foods if/when needed.

If you take walks, use the eliptical machine, lift weights or even do some gardening, all these can earn you some activity points.

The amount you earn depends on several factors. These include your current weight, the length of the workout and the intensity at which you exercise.

The longer and harder you workout, the more points you can earn. Of course this doesn't mean you have to do an all out high intense workout all the time. In fact, you could be earning activity points for many activities.

Basically, anything you do that is above and beyond your normal everyday activities can earn you a few extra points. Here's an article with all sorts of fun ideas to help you pick your activities and burn some extra calories.

You can use these towards extra foods or you can choose not to use them at all. It's all up to you. For a more detailed explanation, check out this page on how to calculate Weight Watchers points for activity.