Weight Watchers Points Calculator

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The Weight Watchers Points Calculator is designed to help manage lifestyle and diet plans effectively. It considers your height, weight, age, and activity level to determine daily points. Activity levels vary according to individual lifestyles. The goal of the Weight Watchers diet is to create an energy deficit that supports a weight loss of 0.5 to 1 kg per week.

Below we explain how Weight Watchers points are calculated in both the old and new systems:

The New Personal Points Program

The Weight Watchers program now offers a personalized points system for individual diet plans. Each food item has a nutritional value, and certain foods are considered zero-point foods. The New Personal Points Program calculates points based on these nutritional values.

Calorie Counter – Weight Watchers Point System

Using the Weight Watchers Points Calculator, you can determine your points based on three key variables: age, weight, and height. The total energy expenditure can be calculated using the following formula:

TEE = 387 - (7.31 × age) + (PA × ((10.9 × weight) + (660.7 × height)))

You can also use the TDEE calculator to estimate your daily energy expenditure.

Calorie Counter – Points for Various Foods

Each food type has a specific points calculation based on its macronutrient composition. The Points Plus formula considers protein, carbohydrates, fat, and fiber. The difference in the formula is due to the varying energy content of each macronutrient:

Points Plus = (Protein grams ÷ 11) + (Carbohydrate grams ÷ 9) + (Fat grams ÷ 4) - (Fiber grams ÷ 35)

Points for Common Foods

In the older system, fiber-based foods had points assigned, but the latest Weight Watchers program assigns zero points to fiber-rich foods. Fiber supports weight loss, while fats and proteins carry more points because they contribute more energy and can affect weight gain.

Name	Amount	Old Points (before Nov. 2010)	Old Point (Nov. 2010 to Dec. 2015)	Latest Points (After 2018)
Fruits
Apple	1 small (4 oz.)	1	0	0
Banana	1 medium (6 oz.)	2	0	0
Mango	1 (8 oz.)	2	0	0
Orange	1 (4 oz.)	1	0	0
Pear	1 (5 oz.)	1	0	0
Peach	1 (6 oz.)	1	0	0
Watermelon	1 cup	1	0	0

Proteins
Beef, regular, cooked	1 slice (2 oz.)	4	4	4
Chicken, cooked	1 slice (2 oz.)	2	3	0
Egg	1 (2 oz.)	2	2	0
Fish, Catfish, cooked	1 fillet (6 oz.)	6	7	0
Pork, cooked	1 slice (2 oz.)	5	6	3
Shrimp, cooked	1/2 cup (2 oz.)	1	1	0
Notice the points given to the protein in the old and new points system.
Common Meals/Snacks
Bread, regular	1 slice (1 oz.)	2	2	2
Butter	1 tea spoon	1	3	5
Caesar salad	3 cups	7	9	10
Hamburger	1 (McDonald Medium)	6	9	8
Cheeseburger	1 (McDonald Medium)	8	12	10
Chocolate	1 oz.	3	4	8
Cucumber	1 cup	0	0	0
Lettuce	1 cup	0	0	0
Tomato	1 cup	0	0	0
Pizza	1 slice (5 oz.)	6 - 10	8-14	10-16
Potato (uncooked)	1 cup (8 oz.)	3	4	5
Rice, cooked	1 cup	4	5	6
Sandwich	1	8 - 16	10-20	10-23

Beverages/Dairy
Apple Cider / Juice	1 cup	2	3	5
Orange Juice	1 cup	3	4	6
Beer, regular	1 can or bottle	3	5	5
Coca-Cola Classic	1 cup	3	3	6
Diet Coke	1 cup	0	0	0
Sprite	1 cup	3	3	6
Milk, low-fat (1%)	1 cup	2	3	4
Milk, low-fat (2%)	1 cup	3	4	5
Milk, whole	1 cup	4	5	7
Yogurt	1 cup	4	6	0

The Weight Watchers calculator evaluates various food items and factors to help regulate diet and lifestyle. In 2011, Weight Watchers replaced the original system with the new Points Plus system, making it easier to calculate your daily points.

Method of Calculating Your Weight Watchers Points

Many people find it confusing to understand how the Weight Watchers Points Calculator works. Follow these steps to determine your points:

1. Include Your Age and Sex

The energy requirements calculated by the Weight Watchers Points Calculator consider two key variables: sex and age.

Sex:

Female: 2 points
Female (nursing): 12 extra points
Male: 8 points

These points are prerequisites for calculating daily points for men and women.

Age:

17-26 years: 4 points
27-37 years: 3 points
38-47 years: 2 points
48-58 years: 1 point
Over 58 years: 0 points

Young adults (17-26) require more points to support body tissue development. Each age group has a specific points allocation in the Weight Watchers Points Plus system.

2. Add Your Weight

Your weight also determines your points. As your weight increases, the Weight Watchers Smart Points Calculator assigns more points. To convert weight from kilograms to pounds, multiply by 2.2.

Example:

A person weighing 70 kg:

70 kg × 2.2 = 154 lbs

3. Weight Points Slab

The new points allocation for various weight ranges is:

90-99 lbs: 9 points
100-109 lbs: 10 points
110-119 lbs: 11 points
120-129 lbs: 12 points
130-139 lbs: 13 points
140-149 lbs: 14 points
150-159 lbs: 15 points
160-169 lbs: 16 points
170-179 lbs: 17 points
180-189 lbs: 18 points

For more information, refer to the WikiHow guide on Weight Watchers Points.

The old weight watchers points for old per day:

Weight (lb)	Weight (kg)	Old Points per Day (before Nov 2010)
<150 lbs	<68 kgs	18 to 23 points
150 to 174 lbs	68 to 79 kgs	20 to 25 points
175 to 199 lbs	80 to 90 kgs	22 to 27 points
200 to 224 lbs	91 to 101 kgs	24 to 29 points
225 to 249 lbs	102 to 113 kgs	26 to 31 points
250 to 274 lbs	114 to 124 kgs	28 to 33 points
275 to 299 lbs	125 to 135 kgs	29 to 34 points
300 to 324 lbs	136 to 147 kgs	30 to 35 points
325 to 349 lbs	148 to 158 kgs	31 to 36 points
> 350 lbs	> 159 kgs	32 to 37 points

The Weight Watchers Smart Points Calculator uses the new points slab for all members.

Account for Your Height

Your height also affects your Weight Watchers points. The taller you are, the more points you require:

Between 5'1" and 5'10": 1 point
5'10" or taller: 2 points

Account for Your Activity Level

Your activity level influences how many points you get:

Mainly sitting: 0 points
Mainly standing, sometimes sitting: 2 points
Mainly walking, sometimes standing: 4 points
Physically exhausting: 6 points

Practical Example 1

Calculate points for a 32-year-old man weighing 70 kg, height 5'4", activity level mainly standing/sometimes sitting:

Male = 8 points
Age (32) = 3 points
Weight (70 kg × 2.2 = 154 lbs) = 15 points
Height (5'4") = 1 point
Activity level = 2 points

Total Points = 29 points

The Weight Watchers Points Plus Calculator assigns 29 points for a man with these characteristics.

Practical Example 2

Calculate points for a meal with 82 g protein, 12 g carbohydrates, 20 g fats, and 14 g fiber:

Points Plus Formula:

Points Plus = (Protein grams / 11) + (Carbohydrate grams / 9) + (Fat grams / 4) - (Fiber grams / 35)

Calculation:

Points Plus = (82 / 11) + (12 / 9) + (20 / 4) - (14 / 35)

Points Plus = 7.45 + 1.3 + 5 - 0.4 = 13.35 ≈ 13 points

The 13 points are calculated based on the nutritional content of the food.

For more information, see Wikipedia – Weight Watchers.

Working of the Weight Watchers Points Calculator

Input:

Select the mode from the first drop-down list
Enter the required parameters in the designated fields
Click the calculate button

Output:

The calculator measures Weight Watchers points for the respective parameters and versions

FAQs

What Do 1 Weight Watchers Point Equal?

One Weight Watchers point is approximately equal to 50 calories. According to the points calculator:

12 grams of fat = 1 point
For every 4 grams of fiber, approximately ⅕ of a point is deducted

How Many Points are Allowed per Day on Weight Watchers?

Typically, Weight Watchers allows about 30 points per day. This can vary based on your height, weight, gender, and activity level.

How Many WW Points are 1500 Calories?

Approximately 27 WW points correspond to 1,500 calories per day. The points calculator can help you convert calories to Weight Watchers points accurately.

How Many Weight Watchers Points is a Banana?

A banana contains 2 points in the old Weight Watchers system.

Conclusion

The Weight Watchers points calculator allows you to determine your daily points based on your sex, age, and height. Food items are assigned points based on their protein, fat, carbohydrate, and fiber content.

Using this system, you can easily track your points to manage weight, estimate energy needs, and make informed dietary choices for your lifestyle or profession.