How To Calculate Weight Watchers Points

Healthy diet with fruits

Weight Watchers Points is not a diet. It is a way of life. People have to be taught how to eat healthy foods and live a healthy life. The point system is not effective if the clients will not have weight loss goals. For the system to work, specific point value is assigned to every food item. Using the formula that follows, we can compute the weight watchers points:

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

P is points
C is calories
F is fat
R is dietary fiber

If the dietary fiber is more than 4 only grams is used in computation.  So, if dietary fiber is 2, we use 2 to calculate the points; if dietary fiber is 5, only 4 would be used in the calculation.

For the above formula, we use 50 calories equivalent to one point; 12 grams of fat is one point and a gram of fiber (up to 4 grams) you deduct 1/5 of a point.  Let us assume that a food item had 100 calories, 2 fat grams and 2 fibers, the following formula calculates the weight watchers points.

(100/50) + (2/12) – (2/5)

2 + .17 - .4 = 1.77 points

It is difficult to have decimal points in the points so we round off 1.77 to a whole number making it 2 weight watcher points.

System is based on assigning each food item a specific point value.  To calculate weight watchers points, the nutritional values of each food item such as calories, fat grams and fiber serving need to be recorded.

To determine the points, the weight range of a person is taken and each person is assigned points they can have in a day equivalent to their weight.  35 flex points are given to a person that can be used for the week.  These flex points are allowed to have an occasion treat. If you stick to just the daily points allowance, you will not get the flex points.

General guidelines for the points based on weight:

  • 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

To lose weight, it is important that you watch your points limit for the day and the week. If you really want to lose weight eat less than you crave but burn more energy. A weight watcher client will reduce weight by self monitoring and self educating his or her appetite to lessen its cravings. Assigning point value to every food item is quite an effort in addition to watching the points allowed to a particular weight everyday.


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