Activity Points Calculator - Weight Watchers


This online Activity Points calculator can be used if you are following the Weight Watchers plan for your weight loss program. This tool can be used for the points plus system as well as the original points system.

Unfortunately this is not the calculator to use for Fit Points. Fit Points are for the Smart Pts plan and there is not a standard calculation for this. Instead, your rewards for exercise are personalized to you and you need to get this from your WW Leader. With their Smart Points plan, the rewards for your activity is based on age, gender, weight, height and your current activity level.

If you are still following the plus plan (or the original plan), then the below calculator is for you. Just make sure to use the proper selection in the form for the points plan you are following.

Activity Points Calculator

in minutes

Your Activity Pts

If you want to learn more about Weight Watchers and the points you can earn by exercising, then scroll down to read more details.

For this calculator, you will need to provide your weight, the duration of your workout, the level of intensity and the plan. If you are not sure what to select for the intensity level use the quick guide below to help you pick the right intensity level.

If you want to use this activity points calculator again, you can use the reset button to clear the form or just enter in the new data and hit the calc button.

Gaging Intensity Level

If you want to start exercising and using the activity points calculator, then you will need to know how to measure the level of intensity of your workout. Since this is a bit subjective, below are some general guidelines to help you select the right level.


If during your workout you can talk or sing, your breathing is regular and you are not sweating, then this is a low intensity workout.


If your breathing is deep and often and you start to sweat after 10 minutes, this would be a moderate workout. Another measure is if you can still talk a few sentences but cannot carry on a whole conversation or sing, then you are at a moderate level.


A high intense workout can be measured by heavy breathing and sweating after 3 to 5 minutes. You may be able to talk briefly but you for sure could not sing a song. If this sounds like your workout, then select the high level on the activity points calculator.

Activity Points Overview

If you are a Weight Watchers member and still following the points plus plan (or original plan), then you already know you can earn extra points by working out, doing fun activities or even cleaning around the house.

Exercising is a must for any diet and Weight Watchers understand this. So they have offered a way to reward members who are active by giving them extra points.

The points you earn are based on the activities you do, which is why they are called "Activity Points". Depending on the intensity level, your weight and the duration of your workout, you will be rewarded with points.

These points can be used towards food or extra treats for that special event. You have a certain amount of points to use each day. In addition to the daily allowance, you also get extra weekly points. On top of that, you can now bank points from your activities to use as well.

Where there is some confusion is when to use these points on the points plus system. Well the decision is really up to you.

You can choose to save up these points and use them during the week only when you use all your weekly points. You can also choose to use the activity points only on the days you exercise if you need a few extra rewards.

Of course, you can choose not to use them at all. It's entirely up to you. The one thing that you cannot do is roll over these extra points into the following week. These points, along with your weekly allowance, are reset on your weigh in day.

As the activity points calculator shows, there is certain information needed to get the proper results. These include your weight, exercise duration and level of intensity. Depending on which Weight Watchers plan a person is following, the calculation is different.

How It's Calculated

woman running

So you plugged in your details using the activity points calculator and got the results. You may be wondering how it's determined. The formula is simple. It takes your weight (in lbs) multiplied by the duration (in minutes) times the intensity factor.

Basically, on the original points system you would earn 1 point for approximately every 100 calories you burned. Also, on the original method, food points values were 1 point for approximately every 50 calories.

So exercising to get the activity points still creates a deficit in calories consumed versus calories burned.

On the points plus system food points values in many cases went up. Good news is the activity points you earn in many cases also goes up. With the original method you had to burn approximately 100 calories to earn a point.

However, with the points plus system, you need to burn approximately 75 - 80 calories to earn 1 activity point. So even though the food points values went up, you can add more activity points quicker.

All in all, the results are approximately the same on both systems. You earn points for your activities to use for extra food. Since the food points values are different for the two points systems, the activity points calculator factor was also adjusted accordingly.

The formula used to calculate the activity points is the same for both the points plus and the original WW points system. The only difference is the intensity factor used for the two methods. This is how the plus system gives you more points for your activity.

Below outlines the basic calculation for the original and points plus method.

Weight * Duration * Intensity Factor = Earned Points

The factor used for the intensity is different for each WW plan and the level of intensity selected. For instance, if a person is following the Points Plus plan and performed 10 minutes of a low intensity workout, the factor used would be 0.00033.

For a 300lb person on the Points Plus plan who worked out for 15 minutes, the calculation would be as follows;

300 * 15 * .00033 = 1.485.

This would be rounded down to be just 1 activity point earned for that activity. The factors used for each plan and intensity level is shown below.

Intensity Level
Plus Plan Factor
Orig Plan Factor

What Counts for Activity Points

Another thing you may be asking yourself is what counts towards activities to earn points? Some activities are obvious such as a brisk walk, 30 minutes on the elliptical, riding a bike and running around the track.

While these are obvious other activities may not be as obvious. For instance, many people may forget to count their strength training or ab crunches.

Because you may not sweat as much or feel like it is an intense workout, these structured exercises will burn calories and earn you some activity points. Other items that can earn points are a lot more fun than the aerobics and weight lifting.

Things like dancing, a round of golf, bowling and even playing a friendly game of touch football at the family picnic will get you some extra points to swap for food if needed.

Additional activities, which may not be as fun, can also earn you points. These include housecleaning, gardening, yardwork and more. Basically, any physical activity above and beyond your normal daily routine will earn you some extra points for these activities.

So get up and get moving and earn some extra points by exercising.

More Weight Watchers

Here are some quick links to more Weight Watchers pages on this site.

Points Plus for Alcohol
Ever wonder how many points are in that beer you are drinking? Well here's a fairly easy way to calculate it even if you don't know the alcohol content.

Zero Point Foods
Check out this list of foods for snack ideas or recipe ingredients without adding extra points to your day.

WW Points for Restaurants
Here you will find a list of all the restaurant pages on this site with the points and nutrition information for each one.

More Calculators

WW Points Calculator
Here you will find the points calculator to find the values in the foods you eat. There is one for the points plus as well as the original method.

Exercise Calorie Calculator
If you are not counting points but are tracking calories, then this online tool is for you. Choose from hundreds of different exercises and activities to find out how many calories you burned.

BMR Calculator
Find your basal metabolic rate using this free online calculator. Your BMR is the starting point to finding out how many calories you need to consume in order to lose weight.