Weight Watcher Points Calculator
In this weight watcher points calculator, you can input the value of sugar, proteins, saturated fat, calories to calculate the points. Participants in the Weight Watchers system provide facts such as height, weight, age, and sex at the beginning of the program. Each dieter is assigned a particular number of points to use throughout the day based on health.
What are Weight Watcher Points & Formula?
The weight watchers is one of the most well-known weight-loss program in the world. It is a tool designed to assist individuals in establishing and maintaining healthy lifestyle choices, such as consuming nutritious foods, in order to achieve benefits such as weight loss and improved skin, body, and hair quality.
Smart points are given to foods and beverages in the WW diet depending on their protein, sugar, fat and calorie levels. Every type of food has a computed value with the exception of more than 200 'zero-value' foods, such as:
- eggs,
- chicken,
- fish,
- tofu,
- plain yogurt or
- vegetables.
To simplify the process , we have to use the Weight Watchers freestyle points calculator formula which allows you to estimate the number of points in each meal:
Weight Watchers points = (calories * 0.0305) + (saturated fat * 0.275) + (sugar * 0.12) - (protein * 0.098)
Only the following foods are required for this formula:
- Sugar
- proteins
- saturated fat
- calories
They can be found on every food label.
The list of previous and new weight watchers foods, as well as their points, may be found in the table below. You can compare these data year to year and verify your daily food points or smartpoints in this way.
Weight Watcher Points for Genera Food Items
The points listed below are average predictions. The actual points can differ slightly based on the type how it is prepared / cooked, and so on.
| Name | Amount | Old Points (before Nov. 2010) | Old Point (Nov. 2010 to Dec. 2015) | Latest Points (After 2018) |
| Fruits | ||||
| Apple | 1 small (4 oz.) | 1 | 0 | 0 |
| Banana | 1 medium (6 oz.) | 2 | 0 | 0 |
| Mango | 1 (8 oz.) | 2 | 0 | 0 |
| Orange | 1 (4 oz.) | 1 | 0 | 0 |
| Pear | 1 (5 oz.) | 1 | 0 | 0 |
| Peach | 1 (6 oz.) | 1 | 0 | 0 |
| Watermelon | 1 cup | 1 | 0 | 0 |
| Proteins | ||||
| Beef, regular, cooked | 1 slice (2 oz.) | 4 | 4 | 4 |
| Chicken, cooked | 1 slice (2 oz.) | 2 | 3 | 0 |
| Egg | 1 (2 oz.) | 2 | 2 | 0 |
| Fish, Catfish, cooked | 1 fillet (6 oz.) | 6 | 7 | 0 |
| Pork, cooked | 1 slice (2 oz.) | 5 | 6 | 3 |
| Shrimp, cooked | 1/2 cup (2 oz.) | 1 | 1 | 0 |
| Common Meals/Snacks | ||||
| Bread, regular | 1 slice (1 oz.) | 2 | 2 | 2 |
| Butter | 1 tea spoon | 1 | 3 | 5 |
| Caesar salad | 3 cups | 7 | 9 | 10 |
| Hamburger | 1 (McDonald Medium) | 6 | 9 | 8 |
| Cheeseburger | 1 (McDonald Medium) | 8 | 12 | 10 |
| Chocolate | 1 oz. | 3 | 4 | 8 |
| Cucumber | 1 cup | 0 | 0 | 0 |
| Lettuce | 1 cup | 0 | 0 | 0 |
| Tomato | 1 cup | 0 | 0 | 0 |
| Pizza | 1 slice (5 oz.) | 6 - 10 | 8-14 | 10-16 |
| Potato (uncooked) | 1 cup (8 oz.) | 3 | 4 | 5 |
| Rice, cooked | 1 cup | 4 | 5 | 6 |
| Sandwich | 1 | 8 - 16 | 10-20 | 10-23 |
| Beverages/Dairy | ||||
| Apple Cider / Juice | 1 cup | 2 | 3 | 5 |
| Orange Juice | 1 cup | 3 | 4 | 6 |
| Beer, regular | 1 can or bottle | 3 | 5 | 5 |
| Coca-Cola Classic | 1 cup | 3 | 3 | 6 |
| Diet Coke | 1 cup | 0 | 0 | 0 |
| Sprite | 1 cup | 3 | 3 | 6 |
| Milk, low-fat (1%) | 1 cup | 2 | 3 | 4 |
| Milk, low-fat (2%) | 1 cup | 3 | 4 | 5 |
| Milk, whole | 1 cup | 4 | 5 | 7 |
| Yogurt | 1 cup | 4 | 6 | 0 |
Note: 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters
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How to Use Weight Watcher Points Calculator?
Here are the simple steps on using this user-friendly tool that gives instant results.
- Enter food energy, sugar, protein, and saturated fat details as inputs to this calculator.
- Press the calculate button to get the weight watcher points as result in a matter of seconds.
Example of weight watcher points calculation:
1. She took 500 calories, 5 grams of sugar, 3 grams of saturated fat, and 6 grams of protein throughout her meal.
Solution:
Given that,
Calories = 300kcal
Sugar = 5g
Saturated fat = 3g
Protein = 6g
we can use the formula to calculate the weight watcher points:
Weight Watchers points = (calories * 0.0305) + (saturated fat * 0.275) + (sugar * 0.12) - (protein * 0.098)
Weight Watchers points = (500 * 0.0305) + (3 * 0.275) + (5 * 0.12) - (6* 0.098)
Weight Watchers points = 16
Therefore, she took 16 points of meal per day.
FAQ's on Weight Watcher Points Calculator
1. Is the WW diet good for you?
WW is a good diet chart for everyone. It focuses on nutritious, low calorie foods that is good for people with high blood pressure, diabetes, cholesterol, and even heart diseases.
2. What do you mean by lifting weight?
Weight lifting increases your metabolism, burns calories, and aids muscle growth.
3. Is there anything else I need to do to improve my fitness?
If you already eat a healthy diet, cook your own meals, and stay within your Weight Watchers freestyle point range but can't seem to lose weight, try increasing your regular exercise.
4. What is the maximum number of Weight Watchers points you want every day?
The minimum and maximum number of points per day are 26 and 71, respectively. The number of points you earn is determined by your weight, height, and lifestyle.
5. Which WW plan helps you lose weight faster?
The Green diet may be the best option for you if you find that monitoring whatever you eat is the only way you can lose weight.
