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New weight watchers points formula

Thought this was helpful - new way to calculate your points for weight watachers.

Weight Watchers Updated: Your personal daily points target- use this formula

1. Are you
female?- score 2
Male?- score 8
A nursing mom?- score 12

2. How old are you?
17-26- score 4
27-37- score 3
38-47- score 2
48-58- score 1
over 58- score 0

3.What do you weigh?
Enter the first two digits of your weight in pounds.
(for example, if you weight 199, you will add 19 to your score)

4. How tall are you?
Under 5’1- score 0
5’1-5’10- score 1
Over 5’10- score 2

5. How do you spend most of your day?
Sitting down? score 0
Occasionally sitting? score 2
Walking most of the time? score 4
Doing physically hard work most of the time? score 6

Now add them all together and that’s your daily total. It might be higher for some. My WW coordinator said if this is the case, take the difference between your new and old and divide it in half and then add that much to your previous total.

Sat. Feb 17, 2:21pm

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Friday, December 29, 2006, 12:16 AM

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ooooh thx

Saturday, February 17, 2007, 6:05 PM

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what about the extra 35 a week do they still allow those points??

Sunday, February 18, 2007, 10:25 PM

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yes, you still get the 35 flex points per week to be used at your discretion.

Sunday, February 18, 2007, 11:27 PM

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so, what do you add if you're trying to maintain your weight instead of lose weight? do you just add 4 more points?


Sunday, March 18, 2007, 10:04 PM

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I don't understand the last paragraph in the points figuring. As you lose, points go down, so why would you add some?


Tuesday, September 11, 2007, 10:10 AM

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I think what they mean is that if you were on the old points program and were allowed 22 points per day and then switched to this and it works out to 24 points per day you would take the difference 24-22=2 and divide that in half = 1 and add it to your previous daily points 22 + 1= 23. as your weight goes down from there on I suspect you would just follow the new way???
Hope that made some sense. :-)

does anyone know how the maintenance works, I'm curious too.

Wednesday, September 12, 2007, 11:44 PM

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New weight watchers points formula makes sense, thanks!

Friday, November 16, 2007, 3:01 PM

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What if you only nurse 2 times a night now. I have weaned daytime feedings. What would the points total be then??

Sunday, January 13, 2008, 8:30 PM

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What if you only nurse 2 times a night and have weaned the daytime feedings? How would you figure that??

Sunday, January 13, 2008, 8:31 PM

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You give yourself 2 points for every nursing session you have each day. So if you are nursing twice a night, thats 4 points.

Monday, May 12, 2008, 4:40 PM

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What if there are no bottles/cups, but baby 8months is on solids? Still nursing daytime and nighttime.

Wednesday, May 14, 2008, 1:11 AM

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over 250?

so if you weigh over 250 you add 25 points?? or you just add 2 + 6 and add 8 points...?

Thursday, May 22, 2008, 7:49 AM

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If you weigh 250, you add 25 points. If you weigh 260, you add 26 points.

Thursday, May 22, 2008, 12:42 PM

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exercise points

last time i did WW, you could earn points for exercise. Can you still do this and if so how does it work?

Sunday, December 28, 2008, 4:15 PM

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looks like everything is now in one program called momentum. And it looks like points now factor in both fiber as well as the water content of food. I don't think they are going to change the actual formula, but they have a list of "filling foods" now that feature both high fiber and high water.

If anyone knows anything about the specifics, please post it.


Sunday, December 28, 2008, 4:27 PM

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Tuesday, February 10, 2009, 11:39 AM

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is this for their new momentum program?

Monday, May 04, 2009, 8:36 PM

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points target thanks

hi, thank you for the points target formula..after being in WW since Oct 08, I have hit the wall and have been struggling with 5 lbs up and down..I lost 53 lbs in 4 or 5 months and then I hit the plateau. I am looking at my journals as to what I did different back then. I still have so much more to loose.

Tuesday, June 30, 2009, 2:36 PM

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To those who asked about maintenance, it is somewhat trial and error.

Start with your calculated target points based on the formula. This is theoretically the number of points you can consume and still lose weight.

But since you don't want to lose any more weight, add 4 points and make that your daily target. Try it for a week. If you gain weight, drop it a point or two. If you continue to lose weight, raise it a point or two. You have to keep trying until you find the right number of points to allow you to maintain the same weight.

Good luck.

Tuesday, June 30, 2009, 4:01 PM

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Activity Points

Activity points can be applied to your points target. The only difference I have seen on Momentum is that you don't have to use your Activity Points on the same day you earn them. It seems that you can use them just like your weekly points. So they can carry over from day to day but you lose them at the end of the week.

I am speaking from memory so if others know differently, feel free to correct me.

Tuesday, June 30, 2009, 4:41 PM

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Can you explain the WW to me? I have never looked into it so I don't really understand. I am 38 and stay at home mom. Thanks

Tuesday, June 30, 2009, 5:38 PM

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points target

Wow, you lost 53 lbs in 4-5 months on WW congrats.. Approximately how many days per week did you exercise/ What type of exercise did you do and what length of time daily? If I may ask.. I signed up for WW on Friday.. I want to lose about 45lbs. did you do the oils daily too?

Saturday, August 22, 2009, 7:29 PM

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How many activity

How many activity points should I be getting a week???? I was told by a friend that around 30 a week was good! I guess I could hit that if I charted every step I took!

Wednesday, September 09, 2009, 9:55 PM

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If I use my 35 points, I don't lose weight. I'm female and 44 and I exercise 5-6 days a week. Right now, I get 21 points and have to really stick to it to lose anything. Am losing slowly but figure I will keep it off this time if I do so.

Sunday, September 27, 2009, 2:36 PM

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To 9/27/09 2:36 Poster

I believe you may not be consuming enough to loose. This happened to me and once I started eating more the weight started rolling off. It seems you exercise alot and this can be causing your body to go into starvation mode.

Try upping your pts by five to begin with and then play with it by going up/down to see where you feel comfortable. I'm 5'4" and weight 158 lbs and 21 pts for me is not enough. I do exercise 5x/week for 30 min./day. I aim for eating 24-26 pts. daily

Tuesday, September 29, 2009, 2:19 PM

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Activity Points

How should I calculate the activity points? If while at the gym I use the machines for 30 mins., how many AP should I add on? Or if I do 30 or 60 mins. of aerobics by using the treadmill or bike at 3.5 MPH with a 4% incline, how many point for this?

Thank you.

Monday, December 21, 2009, 9:40 AM

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Thank you for posting this. I have been on the WW since July. I have lost 36lbs to date and still want to lose another 25-20lbs. My mother-in-law was my inspiration. She lost 30lbs and looks great! She has been able to maintain it the last 6 months. Though with the holidays she gained a few lbs, and so did I. But after coming home and getting back on the measuring I dropped it in a couple days. I feel great! I get compliments on almost a daily basis. Thank you WW!!

Wednesday, January 06, 2010, 8:44 PM

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Activity Level

I am confused by the activity levels they are listing. I dont seem to fit into anything they have listed. I generally sit the majority of the day, however I do exercise 5-6 times a week doing both cardio and weight training. What should I use as a guideline for choosing which number to use?

Thank you. I appreicate any response.

Sunday, February 07, 2010, 9:04 PM

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am a little confused...I weigh 165 lbs so that would put me at 22 points, if I weighed 155lbs that would be 21 points, 145 would be 20 points, 135 would be 19 points, 125 would be 18 points, etc. I didn't think you were supposed to go so low. If I am supposed to only go as low as 20 points, how am I to lose the extra 20 lbs?

Monday, February 08, 2010, 6:40 PM

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General Answers

This is in response to the question of Points: A person can have anywhere from 18-44 points a day not including the weekly allowance. So you weigh 135 and you get 19 points a day then you can 19 points a day but say 135 isn't your goal weight say 115 is the goal weight and your daily points fall under 18, you still get 18 points. A person can never have fewer than 18 points a day or more than 44 points a day not including the weekly allowance.

This is in response to the question about activity level: As for the person who was confused about the activity level, you spend the majority of your day sitting down then I would use that category. That will give you your daily points allowance. Since you do workout you will gain activity points. Every person is different when it comes the intensity.

WW guidelines are
Low: you can talk or sing; your breathing is regular and you are not sweating
Moderate: You can talk, but you can't sing. You breathe often and deeply and begin sweating after 10 minutes
High: You can talk briefly, but you can't sing. You breathe rapidly and deeply and begin sweating after 3-5 minutes.
The WW website has an activity calculator that tells you how many points you earn for example if you workout for 60 minutes at a high intensity you earn 11 activity points.

Activity points are used like weekly allowance points. You only get them for that week. Say you have 19 points a day and you have a few big events to go to at the end of the week. Say you have already used up the majority of your weekly allowance, you activity points can be swapped. I can eat a meal worth 25 points and I have 10 points left from my daily, and then 5 points left from my weekly but I earned 11 activity points, I can use 10 of them and not go over for the day.

Hope this help

Wednesday, February 17, 2010, 1:39 PM

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The major issue here is that the original post was about the 2007 system. My understanding is that WW has repeatedly redesigned their points systems. What was in 2007 is not what is in 2010.

Wednesday, February 17, 2010, 2:13 PM

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Thank you for the info. I wonder how come WW keeps changing it's points factors? That indicates there might be a flaw in the system someplace. (Large or small, I don't know)

Wednesday, February 17, 2010, 5:06 PM

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Fantastic ! Its very interesting.


Saturday, March 06, 2010, 7:04 AM

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5:06 ~ I've always wondered the same thing and it's why I will never do the points system.

Saturday, March 06, 2010, 7:37 AM

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New WW Formula

Hi-- Some people asked about the new formula and my coworker just came back from our WW momentum at work program and made me a copy of her book. Here it goes:

1) What do you weigh? The first two digits of your weight in pounds (i.e. if you weight 175, write down 17) _ _

2) Are you: Female?...2
Male?...... 8

3) How old are you?
ages 17-26.......4
ages 27-37.......3
ages 38-47.......2
ages 48-58.......1
ages over 58....0

4) How tall are you?
under 5'1.......... 0
5"1-5"10 ...........1
over 5"10"........ 2

5) Do you spend most of your work day?
Sitting.......................................................... 0
Occasionally sitting but mainly standing..... 2 (i.e. sales, or SAH moms)
Walking....................................................... 4 (i.e. mail carriers)
Doing physically hard work.........................6 (i.e. construction workers)

6) For nursing mom only, are soley breastfeeding? ............................10
Supplementing breastfeeing with some solid foods or formula? ..... 5

Hope this helped everyone with formula questions and the breastfeeding moms!

Thursday, April 29, 2010, 12:55 PM

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You said if the points total seemed high, take the points differential and divide it in 2. I've lost a little weight since I stopped going to weight watchers. I think I had lost about 25 lbs while going to meetings. Although I might have gained weight at some point after leaving weight watchers, I believe I am not about 10lbs less then when I left weight watchers. So how do I factor this in to the weight differential thing. Based on my previous points total, I only get one extra point. But I feel like there should be a slightly greater points difference.

Monday, May 03, 2010, 4:43 PM

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Okay so when determining your daily points when using your weight do you use you weight at the moment or your goal weight??

sorry if someone has already answered this

Friday, May 07, 2010, 4:40 PM

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Hey all!

So if i'm a teacher would that count under activity level as the 'sometimes sitting/mostly standing' one for 2pts. Or is it the other one for 4pts?

I teach Kindergarten and thus hardly ever sit for the 7 hours I'm there haha : )

Thank you!

Wednesday, May 19, 2010, 7:24 PM

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WW has changed their points system throughout the years because it is based on the latest research. They have a team of scientists that are constantly doing research. When they discover something new, they adjust the program accordingly. It is the oldest weight loss system so that tells you that it works. The latest research has shown that the old saying "calories in must be less than calories out to lose weight" is totally true. If you go below your points target, you can still lose weight, however, most people can't stay below their points target consistently. They usually end up over-eating later. It works if you're honest with yourself and actually track your points as well as measure your food. We all tend to loosen the reins a little over time.

Tuesday, July 06, 2010, 10:54 AM

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Use your current weight. So as you lose weight and when you have a birthday, you will need to recalculate your points.

Tuesday, July 06, 2010, 10:56 AM

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You can go to a meeting for free to see if it's for you. It is the only thing that has ever worked for me. If I'm told I can't have something, then I obsess over that. You can still eat some of your kids crackers. You just have to count the points for them. It's also great that you can earn extra points for exercise. It could even just be walking. I had to attend the meetings because I needed someone else to look at the scale for me. That kept me on track. It's well worth the money. You can find all of the information on-line for free, but the meetings are worth it. You learn a lot of good things like great substitutes for when you're craving a PBJ sandwich or chocolate. Trust me... it works if you're honest with yourself.

Tuesday, July 06, 2010, 11:01 AM

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Activity Points

so what are the points like for your activity? is there a sliding scale depending on your level of activity?

Tuesday, July 06, 2010, 1:25 PM

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Weight Watcher Points

Perfect--it added up exactly to what I would be using in WW's. Nancy

Tuesday, July 06, 2010, 9:08 PM

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WW Points

I'm confused about the weight watchers points system for meals - do you calculate the points of each food item/component and add them together - or add the nutritional stats first then calculate points?

An egg white sandwich with fat free cheese, for example...
If I caculate the points for the bread (70cal/1g fat/4+g fiber), the egg whites (60cal/0g fat/0g fiber) and the cheese (30cal/0g fat/0g fiber) I get 1pt, 1pt, and 1pt...3 points total
If I add the nutritional stats of the bread, cheese, and egg together first (160cal/1g fat/4+g fiber) and take the points for that...I get 2 points!

Each food component seperate and add points? Or add stats then calculate total points? Help!

Wednesday, July 14, 2010, 9:18 AM

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Don't be solely fixated on the number of your weight. Since you exercise regularly, BMI is probably a better indicator of your body's health. The BMI (body mass indicator) is the measurement of your body fat percentage. Remember that muscle weighs more than fat does, so as you become toned, your weight will maintain or even go up some.

Monday, July 26, 2010, 12:16 PM

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RE:WW Points

In response to the user who asked about adding things separately or as a whole. to me unless the sandwich came prepared and its got a single label as a whole to reflect all the nutrition , best to do them separately so in your case it would be 3 pts.

Tuesday, August 03, 2010, 12:07 PM

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Nursing follow-up question

If you can give yourself 2 points for every nursing session, would it also make sense to subtract 2 points for every solid food meal your baby is having, thus not nursing? For example, my baby eats 3 times a day. Do I subtract 6 points from my 34 total points value or the day? 34-6=28 points -- seems kind of low for a nursing mom but wanted clarification. Thanks!

Wednesday, August 11, 2010, 6:14 PM

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I have been monitoring all my meals and points for 3 weeks. I have lost absolutely nothing. I am staying within my 23 point total. Am I missing something? My friends have lost big time and they don't even exercise. Help!!!

Friday, August 20, 2010, 6:24 PM

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Are you getting enough fiber and water? I found that when I got most of my points through "filling foods" I lost weight more easily even though the number of points was exactly the same

Saturday, September 11, 2010, 2:20 PM

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Tuesday, September 14, 2010, 5:54 AM

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article on the new Weight Watchers Momentum Program:

Thursday, September 16, 2010, 1:35 PM

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Article that explains the Weight Watchers Points System:

Updated September 2010: The Weight Watchers Points System Explained

Saturday, September 18, 2010, 11:43 AM

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This might be of interest to you: PEERtrainer has a free weight loss coaching program, called the Tip Of The Day. Learn more at this page:

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Thursday, September 23, 2010, 11:01 AM

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Flex pts

I am suppose to eat 28 pts. But can you tell me how flex pts works?

Thursday, October 21, 2010, 10:44 PM

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Weight Watchers Points System Update

This blog post outlines the new changes to the Weight Watchers points system

Thursday, November 18, 2010, 9:06 AM

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Wine and Beer - WW points question

Why does a light beer count for 4 points when it only has around 100-120 calories? Shouldn't it be 2 points? Same for wine. They give a small glass of wine 4 points but there are only 500 calories in a bottle of wine.

Tuesday, February 01, 2011, 12:04 PM

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Being pregnant

Has anybody done the plan with modifications for when they are pregnant. At this point I wouldn't be looking to lose weight, but would love to use the plan to make sure that I'm eating well.

Friday, February 04, 2011, 4:44 PM

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I'm guessing points are now based more on nutrient density vs. just calories.

Friday, February 04, 2011, 6:07 PM

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These calcs do not match weight watchers new program. I joined and get 29 pionts plus 40 extra per week. According to these calcs I'd only get 22.

Friday, February 18, 2011, 9:04 AM

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Well, yeah - the original post is from 2007. How could it match up with the new program in 2011?

I'm assuming the new formula will be guarded pretty heavily for a year or so, thanks to the calculators - unless someone super smart figures it out.

Thursday, February 24, 2011, 1:36 PM

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Here is an update on the latest changes to the Weight Watchers Points Plus Formula for 2012:


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