The Weight Watchers Points System is the method used to calculate your caloric intake. Weight Watchers assigns a point value to each consumable food and beverage based on the item's fat grams, fiber grams and number of calories. The Weight Watchers Points System ranges from 18 Points to 44 Points depending on your sex, age, height, weight and daily activity level. It is necessary to adjust your Point level as you lose weight or change your daily activity level.
Step 1
Begin calculating your Weight Watchers daily Points by giving yourself 2 points if you are female and 8 points if you are male.
Step 2
Increase your base Points by 4 if your age is 17 to 26, 3 Points if your age is 27 to 37, 2 Points if your age is 38 to 47 and 1 Point if your age is 48 to 58. Ages over 58 do not receive points.
Step 3
Increase your Points by 2 if you are over 5'10" in height, by 1 Point if your height is 5'1" to 5'10" and zero Points if you are shorter in height than 5'1".
Step 4
Step on a scale to get a starting weight for your weight-loss program. Increase your Points by the number that corresponds to the first two digits of your starting weight. For example, add 15 Points if you are 150 lbs. or 20 Points if you are 205 lbs.
Step 5
Add Points based on how active you are each day. Increase your Points by 6 if you are extremely active throughout the day, add 4 Points if you move around on your feet all day but do not complete physical activity or add 2 Points if you stand and sit throughout the day. Do not increase your Points if you have a sedentary lifestyle where you sit throughout the day.
Step 6
Include an additional 10 Points if you are nursing a child for 100 percent of his nutritional needs. Add 5 Points if you are nursing for 50 percent of his nutritional needs.
Tips and Warnings
- Each person receives 35 Flex Points for use throughout the week. Use the Points all at one time for a special treat or split them up for daily use. It is possible to earn extra points each day by completing 30 minutes or more of high-intensity exercise. A 145-lb. person earns 3 Points, a 146-to-185-lb. person earns 4 Points and a 186-to-230-lb. person earns 5 Points. A person over 230 lbs. earns 1 additional Point.
Things You'll Need
- Calculator
- Scale
- Measuring stick
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