Weight Watchers Points Calculator
The Weight Watchers' point system is a tool intended to help people control or lose weight in a way that influences a person's overall lifestyle and eating habits. This calculator can be used to estimate the point value of a food with known parameters within each different point system.
While Weight Watchers' point system has changed over time, each system retains the same core concepts. Within each system, foods are assigned points based on current research and understanding at the time to reflect "healthier" or "better" eating choices. Each person is allotted a specific number of points per day, and the goal is not to exceed this amount.
SmartPoints Calculator (Freestyle)
Effective after December 2015, SmartPoints are based on calories, sugar, saturated fat, and protein. Fruits and most vegetables are still zero-point foods. The nutrients from fruits and vegetables are only factored in if they are mixed with other food. In 2018, Weight Watchers Freestyle was implemented. This system still uses the SmartPoints system, but includes over 200 new zero Points foods, mostly lean proteins, such as eggs, most seafoods, tofu, skinless chicken breast, and many more. Refer to the Weight Watchers website for a complete list of zero Points foods in the new system. The new system also allows the rollover of 4 unused SmartPoints per day into a person's weekly SmartPoints allotment. As a result of these changes, a person's daily SmartPoints allotment has slightly decreased. However, the changes should still allow a person more flexibility than the previous system, due to the numerous new zero Points foods.
Old PointsPlus Calculator (U.S.)
Used between November 2010 and December 2015 in the U.S.
Old Pro Points Calculator (U.K.)
Used between November 2010 and December 2015 in the U.K.
Old Weight Watchers Points System Calculator
Used before November 2010.
Daily PointsPlus Target Calculator
Effective after 2012 adjustment. This calculator can also be used to estimate the Pro Points target since there are no significant differences between the PointsPlus and Pro Points systems.
Weight watchers points for common foods
|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|
|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|
|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|
|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|
|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|
|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|
* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters
* The points above are estimation based on average. The actual points can be very different depending on the type, the way of being prepared / cooked, etc.
Typical point allotment based on body weight
|Weight (lb)||Weight (kg)||Old Points per Day||PointsPlus/Pro Points per Day|
|<150 lbs||<68 kgs||18 to 23 points||Use the "Daily PointsPlus|
Target Calculator" above
|150 to 174 lbs||68 to 79 kgs||20 to 25 points|
|175 to 199 lbs||80 to 90 kgs||22 to 27 points|
|200 to 224 lbs||91 to 101 kgs||24 to 29 points|
|225 to 249 lbs||102 to 113 kgs||26 to 31 points|
|250 to 274 lbs||114 to 124 kgs||28 to 33 points|
|275 to 299 lbs||125 to 135 kgs||29 to 34 points|
|300 to 324 lbs||136 to 147 kgs||30 to 35 points|
|325 to 349 lbs||148 to 158 kgs||31 to 36 points|
|> 350 lbs||> 159 kgs||32 to 37 points|
Disclaimer: Calculator.net has no affiliation with Weight Watchers, and information provided on this page was obtained from Wikipedia under the GNU Free Documentation License. Calculator.net does not purport to have any relationship with Weight Watchers and has no intent to present Weight Watchers' product as its own. This calculator's intent is to provide a convenient method for estimating point value within the various point systems that Weight Watchers uses or has used in the past.