Tips to Calculate Weight Watcher Points

Updated at: Feb 02, 2013
Tips to Calculate Weight Watcher Points

If you have been slogging it out on your Weight Watchers plan and you’re not sure how you are progressing, this article will help you to calculate your allowed points.

Rory Coen
Weight ManagementWritten by: Rory CoenPublished at: Feb 02, 2013

women measuring her fatIf you have been slogging it out on your Weight Watchers plan and you’re not sure how you are progressing, this article will help you to calculate your allowed points. If you can track your own weight-watcher points and understand each food-type’s value, it will make the whole Weight Watchers experience more enjoyable and easier to self-manage.




Before you do anything, establish a baseline. This is the easy part when calculating your Weight-Watcher points, there are just three options. If you are female, start off on two points; but it’s 12 if you are nursing. If you are male, your starting baseline is eight points.  The reason men are afforded more leverage is because they are invariably heavier and taller. Nursing mothers need the extra points for obvious reasons.




The next step when calculating your Weight-Watcher points is to factor in your age. The older you are, the less leverage you are allowed as your metabolism slows down, you tend to exercise less and you need less sustenance to operate than younger people.


So if you are between the ages of 17 and 26, increment your tally by four. If you are in the 27-37 bracket, add three points to your total. Individuals aged 38 to 47 should tag two points on, while those aged 48-57 should only tally one. Those who are 58 or older cannot factor their age into their weight watchers points calculation.


Height & Weight


Step 3 involves taking a couple of measurements; your weight and height specifically. Here’s what you do; if you are between 5’1” and 5’9”, add one point to your total. Add two if you are taller, but don’t add any if you are shorter. Now record your weight in lbs; take the first two digits of it and add that to your total as well.


For instance, if you weigh 145 lbs and you are 5’10 tall, then you should be adding 16 points (14 + 2), while if you are 120 lbs and 5’0, then you’ll only be adding 12 points (12 + 0).




The final step when calculating your Weight Watcher points requires some honesty. How active are you? How much exercise do you get? If you get little or no exercise, don’t add any points, but increment your tally by two points depending on how much exercise you feel you get, with six being the cap.  So you’ll be adding two, four or six here, with six being a significant amount of exercise.




Here is a practical example of how you calculate your Weight Watcher points.  You are a 34 year old female who is 5’6” and weighs 139 lbs. You walk 20 minutes to and from work every day and you go for walk most evenings. You will be adding 2 (female), 3 (aged 34), 1(5’6”), 13(139 Ibs) and 4 (relatively active).  Your total Weight Watchers Points tally is 23 points.




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