How to Calculate How Many Weight Watchers Points You Get

Instructions

Things You'll Need:

• your weight
• your activity level
• your height
• your age

1. The first step is going to be establishing a baseline for Weight Watchers points depending on your sex and whether or not you are nursing. If you are female give yourself 2 points to start. If you are male give yourself 8 Weight Watchers points to start. If you are nursing give yourself 12 Weight Watchers points to start. This is the first step to calculate how many Weight Watchers.

Example: I am a woman so I start with 2 points.

2 .The next thing you will do to calculate Weight Watchers points is to add to the number you got in step 1 depending on your age. If you are between 17-26 add 4 points to your weight watchers point total. If you are between 27-37 add 3 points; 38-47 add 2; 48-57 add 1; and over 58 add 0. This is because your metabolism slows as you get older so when you calculate how many weight watchers points you get.

Example: I am 26 years old so I add 4 which gives me a total of 6 points.

3. Next, you will take the numbers you added together in step 1 and 2 and then adjust it for your weight and height. You are going to take the first two numbers of your weight. (You would add 20 if you weighed 204 pounds.) You will also adjust for your height. If you are under 5 ft you will add 0, between 5'0" and 5'9" you will add 1, and over 5'10" add 2.

Example: I weigh 246 pounds so I will add 24 points to my total giving me 30. Since I am 5'7" I will add 1 more point giving me 31 points.

4. Finally, you will calculate your points by adjusting for your activity level. If you spend most of your day sitting down, add 0 to your weight watchers points total. If you are occasionally sitting but mostly standing add 2. If you are walking most of the time add 4. If you do physically difficult work, add 6.

Example: Since I just started at home with Weight Watchers, I am keeping my activity level at 0, and I will adjust it accordingly as I incorporate more and more activities into my daily life.

General guidelines

Less than 150 pounds: 18 to 23 points

150 to 174lbs: 20 to 25 points

175 to 199lbs: 22 to 27 points

200 to 224lbs: 24 to 29 points

225 to 249lbs: 26 to 31 points

250 to 274lbs: 28 to 33 points

275 to 299lbs: 29 to 34 points

300 to 324lbs: 30 to 35 points

325 to 349lbs: 31 to 36 points

over 350lbs: 32 to 37 points 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.

How to Calculate Weight Watcher points:

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

P=points

c=calories

f=fat

r=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 be 2 weight watcher points.