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I see this question all the time: “Can you explain Weight Watchers Points?” Unless you’re in the program and living it, it can definitely be a little confusing. Granted, nothing like counting calories or carbs and fumbling with calculators. If you’re actually a paying member of Weight Watchers, you’ll have access to the online program which will do all the point calculations for you. You can also receive a manual tool that will figure the points… it reminds me of those cardboard grading tools the teachers used in elementary.
Here at DietsInReview.com- we have a free Weight Watchers Points Calculator you can use.
So- the point, Points. Weight Watchers Points are assigned based on the serving size of food and how much fiber, fat and calories are in that food. Once you become a member, you and your counselor will determine the healthy target point range based on gender, height, weight, activity level, nursing women, etc. Points range from 18-37 per day. This list will show you what to expect for a daily points target:
<150 pounds… 18-23
150-174 pounds… 20-25
175-199 pounds… 22-27
200-224 pounds… 24-29
225-249 pounds… 26-31
250-274 pounds… 28-33
275-299 pounds… 29-34
300-324 pounds… 30-35
325-349 pounds… 31-36
>350 pounds… 32-37
The diet is very rich in high fiber foods like fruits and vegetables. The body will maintain satiety and give your body the nutrients it needs to stay full and healthy because of this. The higher in fiber, lower in calories and lower in fat a food is, it will be given a lower point value. For instance, an apple, low-fat string cheese, fat-free cottage cheese or Hummus all have 1 point. To the contrary, a Big Mac has about 13 points and a Starbucks muffin about 6-10 points- so the less fiber, higher fat and higher calories a food has, the higher its point value. Just like in golf, you want to maintain a lower score.
If you just love doing math, you can use this equation yourself: points = (calories / 50) + (fat grams / 12) - (fiber grams/ 5).
You can find more than 300 Weight Watchers recipes that are low in point value here at Diets In Review.
since weight watchers is a scam those numbers are just another way to confused the hell out of those who are victims of this scam.
what ever happened to just eating right? keeping the calories in check and exercise?
WHAT???
Actually, Weight Watchers is so NOT a scam. Math isn’t my favourite thing to do so the points system really helped me in figuring out which foods were better for me than others and how exercise cn earn you extra food. You are awarded extra points for exercise (up to a certain number), and instead of counting hundreds of calories and fat grams and such, you just keep a food diary and add up your points to a max of 31 ( in my case). Maxes out your points? that’s it for the day. THe program really taught me to make wiser food choices so that I still had points to ’spend’ throughout the day. In the past three years I lost 40lbs on it. I’ve since had a baby and my weight has crawled up a bit so I just went on the internet to get a refresher on on the system to kick start me again, rather than renewing my weight watcher fees. I’m a cheap skate. Once you understand the weight watcher sysytem, it’s pretty easy to stay on it yourself. though the interactive website and recipes you gain access to with your membership fee, does make it more fun.
HI What about if your under 150? I am 148 Going to 138 ? How do you figure points for UNDER 150 ? Thanks
If you weigh 150 pounds or less your Weight Watchers Point range will be between 18 and 23 per day.
how many meal do u have to eat a day
I am not a WW member yet, but considering it…mostly for the fun part of the website and all you can access there. I find the points easy to follow, and so far it’s been good. my response is for Miata…
You don’t have a set number of meals to eat per day, you eat throughout the day adding up your points until you max out for the day…but remember, it’s a range, anywhere in that range is good. I wouldn’t neccessarily max out every day…
Good luck, and thanks for posting the ranges for those of us “cheeapskates” who haven’t yet joined WW!!
Michele
I have done other diets, some more sucessfully than others,WW has been great i have lost 11ibs in 6 weeks and love the freedom to eat what i like. Counting points is easy. I would suggest it to anyone.
I don’t have the extra funds for dues or time for Weight Watchers meetings right now, but have seen good results from friends. So, I made a simple spreadsheet with the formula coded in and use that to calculate my daily points values. It’s easy with nutrition values printed on just about everything or easily accessible online.
I stick to the lowest # in the range for my max daily value. It actually seems like quite a bit of food, especially if you make healthy choices, though I splurge on a Skinny Cow Ice Cream Sandwich most days for 3 pts.
Others find they really value the support system of meetings, it’s just not for me though.
Weight Watchers work. The one above who said, “Why don’t you just watch your calories and exercise,” cannot possibly be one of us.
But there is some bad news. Weight loss numbers have not changed in fifty years according to a friend and psychiatrist. 100% of people on diet pills fail. 92% on all other diets fail (over the long haul). Of those that succeeed, 60% of those keep the weight off by exercise. The deep secret in the multi billion dollar diet industry is that those numbers have not changed.
I have chosen health over weightloss. I am still big but not quite as big. But blood test, lipids, sugar levels, and a pulserate of 65 - are all great. I walk (I have a $20.00 step-counter - with a goal of 6-9000 steps each day.
I don’t eat empty calories, except for chocolate, and I drink 5 glasses of water each day. I enjoy life. And to people who don’t allow me to feel like a success because I am a little overweight. Well you know, “F… ‘em and the horse they rode in on.” I am healthy. That is what is important to me.
Find your own way - but it must be for life - the only way to long term success. A diet successful diet is only beginning.
So if you wiegh under 150 you get 18-27 points? but it says that if you weigh 199 you get 27 is that correct??
Mr. Anonymous,
The scale is a guideline. If you weigh under a certain amount you should probably talk to one of the counselors to determine the healthy amount of calories needed. If you weigh less than 150 it says 18-23, not 27.
The great thing about WW, perhaps it was just psychological for me but, I used to always aim for the lower number in the point range for my weight, and if i went over or splurged a bit, I didn’t feel completely guilty because i was still in my points range. However, when I was just counting calories I would feel horrible if i went over my limit. For some reason I just found it harder. Probably doesn’t make any sense but WW worked for me. And like someone said earlier…you can keep on using the system after you leave. I recommend it.
A nursing mom also gets 10 extra points. And you get a set amount each day but then you get 35 points for the week that you can spend any way you would like during that week. I am 158 and I get 22 points or 32 since I am still nursing on top of the 32 I get 35 each week and exercise points daily - usually about 4 or 5. Each time your weight goes down 10 lbs you lose one point. I has 33 when I was 160.
Ive been on WW for 2 weeks,and ive lost 7 lbs.
I like it cause you can eat whatever you want,and as picky as i am, ive have not been on a diet where i could eat what i could,so this is easy for me,and i can use my flexpoints if im going out in the weekend.
And theres alot of products out there thats low on fat and calories,you just have to look for them.
I do spoil myself one a weeek or two, with candy or a trip to mcdonalds,but a stay true to my points,thats why this works.
WW is great and if you truley cant afford to go to meeting you can find alot of the info right here on the web. I printed up a book for myself. I’m a single mom working 2 jobs, yes i have alot of help from family and friends but cant afford the program. I wish I could do the spread sheet that was mentioned above on my Excel program it would help me keep on track. My boss even lets me look up info on line at work. I think its so we all can get healthy. WW is a new way to live.
I have been on WW for a month. I started at 147 and I cant get under 140. I have been 140-143 for 1-2 weeks. I am nursing a 13 month old but only 2-3 times a day so I opted for the 20 points instead of 30. I feel like that is plenty of food for me. I am also walking everyday for 45- 60 minutes a day yet the scale doesn’t move. Help with any advice.
im on the WW points plan but theres one thing that bugs me.. i have a couple of weight watcher frozen meals in my freezer and accordin to the box it says the points value on a beef hotpot was 3 and a half, yet when i checked that weight watcher meal on my points calculator it came up as 6. i double checked and triple checked to make sure id entered the calories, fat and fibre correctly (per meal), which i had, yet still it says 6. so how come they had it worked out at 3 1/2?? just a lil gripe i had…
in the equation is that fiber calories or fiber grames. Is fat, fat calories or fat grams.
This is intended for Vanilla Ssuce, being a newcomer to the WW program. I extend the LOUDEST applause to you for standing up for what you believe in and I do thank you for your input. This really inspires me to push on to my weight loss goal. I’ve given up the skinny dream, weighing right at 280 lbs and only being 23. I’m dreaming more of a healthy life!!! But anyway, I just wanted to also let everyone know that I’ve just joined and the grass is SOOOO MUCH GREENER ON THE OTHER SIDE, especially for us COWS!!! LOL!!! I LOVE WEIGHT WATCHERS!!!
Me again,
I decided to stop nursing so I could do the 20 points instead of the 30 without feeling guilty of starvingmy child. Althouugh he eats regular food and doesn’t nurse for nourishment. I had 2 bad days in a row after I stopped nursing, I guess I was sad to stop and I emotionally ate. How far does that set me back and what do I do to cleanse my system?
this is definitely not a scam i have been on the program for 5 weeks and have lost 20 lbs. i have lost weight every week by counting points i love it my wife says i am anal about it but it works it is also working for her, i’ve tried everything nothing is as consistent as weight watchers TRY IT PLEASE
Hey everyone - WW is most DEFINITELY not a scam. I started WW about a year and a half ago at 366 lbs at the age of 26…..I’m proud to say that as of this past Wednesday I weighed in at 272 for a total of 94 lbs. Nothing else has EVER worked for me. Just wanted to share my thoughts and hope this is an encouragement for everyone. If I can do it - anyone can do it!
I lost 30 pounds using weight watchers and have kept it off for 3 years to date. I am not attempting the “final 15″. I like WW because it’s easy to come back to and I don’t feel like i’m dieting. I’m just paying closer attention to my portions and the types of foods I choose to eat. I never went to a meeting. I did it all online and it was a snap. It was fun to earn gold stars too, which is silly. I highly recommend the program and wish everyone luck.
When calculating points, do you only get to use 4 grams of fiber per meal (12/day) or for every component of a meal, or every time you eat?
Hi everyone… I am going to start WW this weekend.. My Aunt has lost close to 100lbs in 6 months on it!! I had a baby 11 weeks ago and due to medical issues I ended up gaining around 120lbs!!! So needless to say I have a ton of weight to lose… I’ve lost 50 pounds of it all ready but still feel sick when I see myself in the mirror… I started looking up websites on WW and found a site that actually calculates your points up for you.. Which is nice for people who don’t know how to set up a table themselves on excel…
Good luck to all of you!!
I just found out that I am pregnant and was just at the point in my life where I was ready to start losing weight. Does WW have any points for prenatal?
About the Weight Watchers formula you have listed….I want to clarify. When you divid fat and fiber, are you dividing the amount of fat and fiber GRAMS or Calories? Like, my milk says 1 cup is 80 calories, but 20 are fat calories. Would I do 20/12 or would I do the Fat Grams / 12?
Thanks
Ductaped08… you use the total calories and the total grams of fat for the above equation. The 20 fat calories should not figure into the equation. An 8oz. glass of skim milk has 91 calories, .6g fat and 0g fiber, this equals 2 WW Points. Hope this helps!
CMPS… you calculate up to 4 grams of fiber per food item to figure the points.
The formula has been updated to reflect that you calculate fat grams and fiber grams.
I am 158 and am on my 4th week of ww. Monday will be week 5 but I have not shed a pound! I am walking uphill 60 minutes 3-4 days a week too! Some of you are about my size and saw results the firstwo weeks or month…why not me
Hey guys…seems like there is a support system going on here itself! great..
I am a uni student…so most of my time is spent sitting for hours and studying. I would like to do this program….but can’t make it to meetins or anything as such…is there like a website where I can find most of the foods listed and how much each point is??saves the trouble of sitting and calculating it…
Thanks!!
This is great, all this advice ! What about gaining points back for exercise? What are the guidelines? Also, does everyone get the 34 or 35 flex points? Thanks!
Is it logical for me to have expected to loose a little weight my first month on WW? I am even carrying weights on my hour long weights now to try to step it up but havn;t lost any weight. Can anyone that may have been my size when starting the program let me know when they first started to see the results? I am starting to loose hope….
For Sara, if you are okay giving me your email address I can send you a pdf of some everyday foods and the values. I am doing the online version so the info is accessible for me there. Thanks.
I’m 5′ 4 and 158 pounds
In response to Sarah, yes there is a website that you can find the points values for basic food, and the amount the serving is. It’s http://quiddity.cc/rachel/diet/wwfoods.htm
and also try going to this one, it has a lot of resturants and their points values:
http://www.dwlz.com/restaurants.html
And wannaloseit! yes everyone gets the flex points but to get them you have to be following the newer way, which is not to just eat inbetween the values but the number right in the middle… I think is what you always eat exactly. Such as if you were in the range of 24-29, you would eat 27 all the time and then you can use the 35 points a week. If not you can eat in the range and save 10 extra points a week. (If I am wrong please someone correct me I dont want someone to do it wrong.)
Hope this helps! I have been on it for 3 weeks and lost 12 pounds!! So it is good.
WW really works. All you really have to do is pay attention to what you are eating. Not too terribly hard when you think about it. I started WW two years ago when I got on the scale and realized my weight was only 5 pounds less than when I delivered my son three years before. I was horrified. I found the WW info I needed online and got to it. That was 60 pounds ago! YEAH! I did the flex points system and am very happy with the results. I lost the weight in a little over one year and have been able to keep it off since then. (Probably could have lose it faster but I never exercise, ever.) Sometimes I backslide and gain a few pounds but the I get right back to it and the weight comes right back off. I’m getting ready to start again (just a bit too many fries and ice cream here lately), and I recommend that anyone thinking about trying the points system do it. You wont regret it!
A friend who was following WW gave me her reading materials so me and my husband can get started on WW but I have a question. Using the Daily Points Target sheet, I calculate my husband’s target point total is 33. What does that mean in regards to weight loss? How many points below 33 should he attempt daily to lose approximately 2 lbs per week? Or at what rate will he lose weight by sticking to 33 points daily?
If he is following the flex points he needs to eat exactly 33 points a day and he will lose weight. He also has he 35 extra points to use during the week. If he eats less than that he will lose still, but after a while he wont because it will make his metabilism slow down, and his body will store all the food because it will think he is starving himself. And it also seems to be a lot easier for men to lose weight faster also. If you are wanting to follow the odlder ww where you have points range it states those values at the top of this page. And you can save 10 points with that to use a week. In my last post I listed two website that can be helpful with knowing points values for food and going out to eat. Plus a lot of resturants now have on their web page the nutritional information. If you dont have the points calculator you can go to the link in my name . Hope this helps
To Niko - Do not lose hope! Have you considered that you’re gaining muscle? With all your exercise, you’re probably building muscle, which weighs more than fat. Don’t get hung up on “numbers on the scale” - but think about about how you feel and how your clothes fit. And hang in there! And talk to your counselor about it too - she/he may have some suggestions.
I LOVE Weight Watchers!! I have used it on and off for years. At my heaviest I was 193 pounds - six months later I wore a size 4 dress to my wedding. I just had my second child in April and have been taking my time getting back into my pre-pregnancy weight. Not too concerned - I have two awesome kiddos and dont plan on any more…have my whole life to lose weight. However, at 146 pounds - I’d like to get back down to my 130 pound figure.
Does anyone who is on Weight Watchers now or in the past remember how many points a nursing mom can have? I’m thinking I’ll need about 5-10 more points (give or take) to make up for the approx. 500 calories per day extra I need to nurse my baby. Thanks in advance.
- A
Can a 13 year old do WW? He is 146, but should be about 120. For a teenage boy would it still be 18-23 points?
Kelli - Yes, a 13 year old can do it, but has to come to meetings with a parent.
Thanks Amy
I can not access a counselor because I chose to do the online ww. I wish they offered counseling! Thanks again for you kind words. I really really needed to hear it 
I do feel better but havn’t notieced too much in the way my clothes fit but I wont give up
Hello everyone..my and my bf are both starting to go on weight watchers starting today we just got the books off ebay and cant wait to get started i was wondering the point system above ..no i weight between 200-224 and it says 26-29 points does that mean actually 26 points and i can over 3 points or how does that work ?
A. Goodwin If you are nursing you usually add 10 points onto what is recomended for your weight. That way you get the extra nutrition your baby needs. And you just follow exactly like you would if you didnt add them, nothing else changes. So if you are following the flex points and your target is 24 then you eat 34, and still get the 35 flex points, and you dont have to use all the 35 points either, they are just there in case you want to, so if you dont use them its ok, and you will still lose weight just fine, maybe a little faster if you dont use them all. If you are follwing the older way of using a range, just add 10 and you can save 10 points through the week to use also. Hope this helps
Lienny Carrillo, if you are between 200-224 you should eat between 24-29 points a day. If you eat on the lower side you can save up to 10 points extra a week to use sometime. if you do the flex system you would eat exactly 26 points, and you get 35 points extra during the week to use. I have been switching back and forth between the old way and the flex way and I have been doing it for 5 weeks and lost 19 pounds, along with a pretty good amount of exercise. So just keep with it and you can do it.
And the key is to count EVERYTHING, even if you are just taking a taste of something, it might be a point. and if you dont count those points, you are just hurting your self, so if you notice yourself not losing weight, pay attention to that also. And the day you weigh yourself or go to a meeting, if you have been exercising a lot or eating a lot of salt, it will make you weight more than you really do, water weight.
Hello Weight Watchers fans! The free Weight Watchers Points Calculator is now live here at DietsInReview.com.
Enjoy!
http://www.dietsinreview.com/Weight_Watchers_Points_Calculator/