How to calculate your daily weight watcher points

Written by steph klark
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How to calculate your daily weight watcher points
Calculating points on Weight Watchers can help you lose weight. (need to diet image by Kimberly Reinick from

Weight Watchers program operates on a "points" system instead of counting calories. To lose weight properly on Weight Watchers you are assigned a daily point limit. Each person is given different points based on various factors. The determination of points allocated is derived from basic and lifestyle questions. Based on your daily point limit, you subtract points for the foods eaten that day, or add points for physical activity engaged in. You can calculate your daily Weight Watchers points if you are armed with knowing how they are counted.

Skill level:


  1. 1

    Find out your daily points allowance by using the following guidelines. Give yourself the necessary points for each item that applies.

    Female: 2

    Male: 8

    Nursing: 12

  2. 2

    Determine how much you weigh. Use a scale to calculate your current weight. Take the first two numbers of your weight and write them down. For example, if you are a male that weighs 83.9kg., write "8+18."

    How to calculate your daily weight watcher points
    Use a bathroom scale to find your current weight. (watch youre weight image by Ivonne Wierink from
  3. 3

    Give yourself additional Weight Watchers points based on your age. Use this formula:

    17 to 26: 4

    27 to 37: 3

    38 to 47: 2

    48 to 57: 1

    58 and older: 0

    Using the example, a male that is 42 years old adds 2 more points, or "8+18+2."

  4. 4

    Add the remaining points based on your height.

    Less than 5 feet: 0

    5 feet 1-inch to 5 feet 9-inches: 1

    Greater than 5 feet 9-inches: 2

  5. 5

    Calculate your physical activity level for additional Weight Watchers points. Add 0 points if you are mostly sitting or sedentary during your day. Add 2 points if you are standing more often then sitting. If you walk daily, add 4 points, and if you are much more active throughout a typical day, add 6 points.

    In the example, if the subject is 5 feet 6-inches and walks daily, the points added would be "1+4."

    How to calculate your daily weight watcher points
    Daily walks give you more Weight Watchers points. (walking image by astoria from
  6. 6

    Add all points together to get your daily Weight Watchers points. From the example, this person would have an allowance of 33 daily Weight Watchers points, or "8+18+2+1+4=33."

  7. 7

    Use the Weight Watchers number when eating to keep track of how many points you are consuming. Research to find the point value of foods you wish to consume.

Tips and warnings

  • About once a month, recalculate your daily Weight Watchers points to make adjustments based on weight loss.
  • Exercising will give you more points to use in your total.
  • Foods high in fibre are worth less points and do not use as many of your points as foods low in fibre.
  • Eating Weight Watchers foods or recipes will make it easier to calculate points.
  • Try not to go over your points limit each day.
  • As with any diet or exercise program, consult with a nutritionist or doctor before beginning.

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