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.

food energy
sugar
saturated fat
protein
 

Old PointsPlus Calculator (U.S.)

Used between November 2010 and December 2015 in the U.S.

protein
carbohydrates
fat
fiber
 

Old Pro Points Calculator (U.K.)

Used between November 2010 and December 2015 in the U.K.

protein
carbohydrates
fat
fiber
 

Old Weight Watchers Points System Calculator

Used before November 2010.


food energy
fat
fiber
 

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.

body weight
body height
age
gender  
activity
 

RelatedBMI Calculator | Body Fat Calculator | Calorie Calculator


Weight watchers points for common foods

NameAmountOld PointsPoints PlusSmart Points
Fruits
Apple1 small (4 oz.)100
Banana1 medium (6 oz.)200
Mango1 (8 oz.)200
Orange1 (4 oz.)100
Pear1 (5 oz.)100
Peach1 (6 oz.)100
Watermelon1 cup100
 
Proteins
Beef, regular, cooked1 slice (2 oz.)444
Chicken, cooked1 slice (2 oz.)230
Egg1 (2 oz.)220
Fish, Catfish, cooked1 fillet (6 oz.)670
Pork, cooked1 slice (2 oz.)563
Shrimp, cooked 1/2 cup (2 oz.)110
 
Common Meals/Snacks
Bread, regular1 slice (1 oz.)222
Butter1 tea spoon135
Caesar salad3 cups7910
Hamburger 1 (McDonald Medium)698
Cheeseburger1 (McDonald Medium)81210
Chocolate1 oz.348
Cucumber1 cup000
Lettuce1 cup000
Tomato1 cup000
Pizza1 slice (5 oz.)6 - 108-1410-16
Potato (uncooked)1 cup (8 oz.)345
Rice, cooked1 cup 456
Sandwich18 - 1610-2010-23
 
Beverages/Dairy
Apple Cider / Juice1 cup235
Orange Juice1 cup346
Beer, regular1 can or bottle 355
Coca-Cola Classic1 cup336
Diet Coke1 cup000
Sprite1 cup 336
Milk, low-fat (1%)1 cup234
Milk, low-fat (2%)1 cup345
Milk, whole1 cup457
Yogurt1 cup460

* 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 DayPointsPlus/Pro Points per Day
<150 lbs<68 kgs18 to 23 pointsUse the "Daily PointsPlus
Target Calculator" above
150 to 174 lbs68 to 79 kgs20 to 25 points
175 to 199 lbs80 to 90 kgs22 to 27 points
200 to 224 lbs91 to 101 kgs24 to 29 points
225 to 249 lbs102 to 113 kgs26 to 31 points
250 to 274 lbs114 to 124 kgs28 to 33 points
275 to 299 lbs125 to 135 kgs29 to 34 points
300 to 324 lbs136 to 147 kgs30 to 35 points
325 to 349 lbs148 to 158 kgs31 to 36 points
> 350 lbs> 159 kgs32 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.