Weight Watcher Points Calculator

WW, formerly Weight Watchers, is one of the best-known commercial weight-loss programs. Its plans assign foods a points value so members can track what they eat against a daily budget instead of counting Calories directly. The formulas behind points have changed several times, and the current ones are proprietary. The calculators on this page use formulas that have been widely reported for earlier versions of the program to give a rough estimate from nutrition label values.

WW and Weight Watchers are trademarks of WW International, Inc. This site is not affiliated with, endorsed by or sponsored by WW, and these results are estimates only. For exact values and current program rules, use the official WW app or materials.

Points systems turn several nutrition numbers into a single score that rewards some choices and penalizes others. The latest calculator above follows the structure reported for the 2015 system: Calories add points, saturated fat and sugar add extra points, and protein subtracts points. In the reported formula, each Calorie is worth about 0.0305 points, each gram of saturated fat 0.275, each gram of sugar 0.12, and each gram of protein reduces the total by 0.098.

The effect is that two foods with the same Calories can score very differently. A sugary snack bar scores higher than a serving of plain Greek yogurt with the same energy, because the yogurt is higher in protein and lower in sugar. This nudges members toward foods that tend to be more filling and nutritious.

For the default example of 250 Calories with 10 grams of sugar, 3 grams of saturated fat and 8 grams of protein, the estimate is 7.6 + 0.8 + 1.2 − 0.8 ≈ 9 points. Newer WW plans also treat many foods, such as most fruits, vegetables and some lean proteins, as zero points, which a simple formula cannot capture.

The original points system, used from the late 1990s until 2010, was based on Calories, fat and fiber: roughly Calories divided by 50, plus fat in grams divided by 12, minus fiber in grams (capped at 4) divided by 5. A 250-Calorie food with 9 grams of fat and 3 grams of fiber scores about 5 points.

In 2010 the program replaced it with a version based on protein, carbohydrate, fat and fiber, reflecting the different ways the body handles each nutrient. Protein and fiber reduce the score relative to their Calories, while fat increases it. The U.S. calculator above uses the commonly reported coefficients for that version.

Members receive a daily budget based on sex, age, weight, height and activity, which together determine energy needs. The target calculator estimates maintenance energy with the Institute of Medicine equations, subtracts 500 Calories a day for a gradual loss of about a pound a week, keeps intake at or above 1,200 Calories for women and 1,500 for men, and converts the result at about 35 Calories per point. Very low intakes are hard to meet nutritional needs on, and anyone who is pregnant, breastfeeding, under 18, has a medical condition or a history of disordered eating should seek medical advice before following a weight-loss plan.

Frequently asked questions

Sources

• NIH NIDDK – Choosing a Safe and Successful Weight-loss Program
• Dietary Guidelines for Americans
• FDA – How to Understand and Use the Nutrition Facts Label