How to calculate Weight Watchers points per day

Updated March 23, 2017

If you want to lose weight, but you don't want to spend time calculating the number of calories you eat each day, Weight Watchers has devised a point system that makes meal planning much easier. Points are assigned to each food based on fibre content and calories per serving. After determining the number of points you can eat during the day, you will be able to select foods and monitor their serving size in order to maintain a healthy diet. Choose fruits and vegetables high in fibre to stay full during the day. By maintaining a healthy diet, you will have increased energy and you will lose weight.

Determine how many points you can have each day. Give yourself points for the following:

Female: 2 points Male: 8 points Nursing: 12 points

Age: 17 to 26: 4 points 27 to 37: 3 points 38 to 47: 2 points 48 to 57: 1 point 58 and over: 0 points

Add the points from the above categories.

Weigh yourself on a scale. Take the first two numbers of this weight in pounds and add them to the points you have so far.

For example, a 38-year old woman who weighs 81.6 kg (180 lb) would add 18 to her overall points for a total of 22 points (2+2+18=22).

Determine the amount of exercise you engage in each day. If you don't exercise, do not give yourself any points. If you stand for much of the day, give yourself 2 points. If you walk throughout the day, give yourself 4 points. If you engage in at least 20 minutes of exercise each day, give yourself 6 points.

Add these points to your total. This is the number of points you're allowed to eat each day. All foods are assigned a point value based on their fibre content and the number of calories per serving.

Research how much is included in a serving to ensure that you don't go over your points for the day.


You are given 35 bonus points each week in case you go over your daily point allotment. Exercising regularly increases the number of points you receive each day.


Never start Weight Watchers or any other diet plan until you've seen your doctor.

Things You'll Need

  • Bathroom scale
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About the Author

Based in the Washington metro area, Jessica Jones has been a freelance writer since 2006, specializing in business topics. Her fiction has also been featured in publications such as "The Jamaican Observer Sunday Literary Supplement" and at websites including HackWriters. Jones earned a Master of Fine Arts in fiction writing from Lesley University.