- Step 1: Start with total points Start by figuring out your total points for each day -- begin with 2 points if you're a woman, 8 points if you're a man.
- Step 2: Factor in age Factor in your age by adding 4 points if you are between 17 to 26, 3 points for ages 27 to 37, 2 points for 38 to 47, and 1 point if you're 48 to 58.
- Step 3: Add in height and weight Hop on the scale and add 1 point per 10 pounds of body weight. Add an additional point if you're between 5-foot-1 and 5-foot-10; 2 points if you're over 5-foot-10.
- Step 4: Add in activity Add 6 points for a labor-intensive job, add 2 points for a moderate level of activity, and if you're sedentary don't add any points. Add everything up to see the total number of points you're allowed to consume each day.
- TIP: Recalculate your total points every 2 to 4 weeks to account for any weight loss.
- Step 5: Calculate a meal's points To calculate the number of points in each food, study the nutritional information. Divide the total calories by 50 and the total grams of fat by 12. Add these numbers together and write down the answer.
- TIP: Search online for help calculating the total calories and fiber of non-packaged foods like fruits and vegetables or talk to a nutritionist for guidance.
- Step 6: Divide fiber Divide the total amount of dietary fiber by 5 and subtract this number from the number you got in step 5. This represents the total points of the food item.
- TIP: Use Weight Watchers' brand meals or recipes to easily calculate the points instead of using this formula each time.
- Step 7: Deduct meal points from daily points Deduct each meal from your total allowance of daily points. Plan each meal ahead of time as you work toward your weight loss goal.
- FACT: An adult blue whale, the largest animal on Earth, eats nearly 8,000 pounds of krill per day.
You Will Need
- Weight Watchers brand food or recipes (optional)