How Many Weight Watcher Points Are You Supposed To Eat In One Day?

Weight Watchers is a diet plan that uses a points system to track the amount of food consumed each day. The point value of foods corresponds to the number of calories, fat grams and fiber up to 4g in the item. Each member receives a daily bank of points based on their weight, height, sex, age and activity level with the number of daily Weight Watcher Points available to a person ranging from 18 to 44. Dieters have the opportunity to gain additional points by exercising.

Base Points

Each person starts with daily base points based on their sex. A female starts with two points while a male starts with eight points. Weight Watchers research shows than men have higher calorie requirements, making it necessary to start their base higher than a female. Nursing women receive additional points to compensate for the increased caloric requirements needed for milk production. Nursing women start at 12 points if the child is 100-percent nursed or 7 points if 50 percent nursed.

Weight and Height

The daily point level added to the base points varies for each person based on his or her age, height, weight and activity level. These points are added to the base points for sex for recommended point consumption. Points added to the daily base level for weight correspond to your current weight. Weigh yourself before starting the Weight Watcher program and add the first two-digits of your weight to the base points. A 160-lb. person adds 16 points to their base points. Recalculate your daily point level as you lose weight to reflect the lower weight.

Points added to the daily base level for height are two points if you are 5'11" or taller or one point if you are 5'1" to 5'10" in height. A person 5'0" or shorter receives no points for height since the caloric requirements are lower for smaller people.

Age and Activity

Points added to the daily base level based on age are as follows: four points for ages between 17 and 26, three points for ages between 27 and 37, two points for ages between 38 and 47, and one point for ages 48 and 58. Members over the age of 58 do not receive age points since their caloric requirements are lower.

Points added to the daily base level for your daily activity level correspond to how active you are during the majority of the day. However, this does not represent that you exercise during the day. Add six points if you maintain a highly active lifestyle where you do physical activity throughout the day, four points if you spend most of the day on your feet while moving around, or two points if you are sedentary most of the day.

Exercise Points

Members have the opportunity to gain points each day by completing a minimum of 30 minutes of high-intensity exercise. High-intensity exercise is one that raises your heart rate, such as brisk walking, running, swimming or biking. Daily exercise earns a 145-lb. or lighter person three points, a person with a weight between 146 lbs. and 185 lbs. earns four points, and a person between 186 lbs. and 230-lbs. earns five points. A person weighing 230 lbs. or more earns an additional point for every 40 lbs. above 230 lbs.

Flex Points

Each Weight Watcher member receives 35 flex points each week. The member uses these points however she wants either all at one time or spread throughout the week. Weight Watchers recommends consuming these points and not ignoring them as a diet with too few calories can cause weight loss to stall.