Alison is a freelance writer on health, nutrition, skincare, and pets, especially cats and dogs.
In This Article
In this article, you will learn:
• How the Weight Watchers points system works.
• How to work out your personal points allowance.
• Where to find free online lists of foods with their point values.
• How to use a free online calculator to determine values of foods not on the lists.
How the Weight Watchers Points System Works
Weight Watchers is a premium weight-loss program designed to help people lose those extra pounds and optimize their body weight. The program works by assigning foods point values that are calculated using each food's caloric indices. Adding the separate food points together, Weight Watchers assigns point values to entire meals as well, making it easier to keep track of your intake. The principle of this concept, as with any weight-loss plan, is to keep the calorie intake lower than daily calorie expenditure.
Note: You can use all this information even if you are not a Weight Watchers member!
How Many ProPoints Am I Allowed?
Weight Watchers uses the following information to calculate ProPoints allowances:
- level of daily physical activity
Use the table below to work out your allowance. You can print it off to fill in, or just write down the numbers for each section on a notepad.
Steps to Calculate Your Allowance
Adult woman (2) • Adult man (8) • Nursing mother (12)
Divide body weight (in pounds) by ten
17 to 26 years (4) • 27 to 37 years (3) • 38 to 47 years (2) • 48 to 57 years (1) • Over 58 years (0)
5' or under (0) • 5'1"–5'10" (1) • Over 5'10" (2)
Daily activity level
Physically demanding job (6) • Moderately demanding (2) • Sedentary (0)
As an Example, I Worked Out My Score
|My Details||My Points|
Body weight in pounds divided by 10 (160/10)
Age group (48–57)
Daily activity (moderate)
The minimum PP allowance is 29. This is the minimum that you should eat on this plan, so if your total (like mine) is below 29, you will need to use 29 as your total allowed points.
Remember: Unlike previous WW plans, you cannot save some of your points from today and use them for tomorrow. It's a use-them-or-lose-them plan! However, you get 49 "bonus" points each week that you can use for treats and extras. These bonus points lapse at the end of each week and cannot be carried over into the following week.
As you lose weight, you will need to recalculate your allowance! Expect to do so about once every month.
Monitor Your BMI to Check Progress
Monitor your progress by checking your Body Mass Index (BMI). Understanding whether your BMI is within a healthy range will help you make decisions on whether you want to continue trying to lose weight, or adjust your ProPoints allowance to maintain your current weight. For more information about this, check out my article How to Calculate BMI: Are You Overweight?
Weight Watchers ProPoints Food List
The premium Weight Watchers online program provides a comprehensive list of healthy foods prepared by expert nutritionists. The list can be adapted for different culinary cultures and works as a caloric index designed to help you calculate the amount of calories, carbohydrates, fat, and protein in each listed foodstuff.
Whilst exercise is not mandatory, and using the list to keep within your points allowance will still bring good results, even better results will be achieved if you take physical exercise regularly.
Free Lists of Foods With ProPoints Values
- Propoints Values for generic supermarket foods
This page has a list of common foods that you would normally buy from the supermarket and their ProPoints values.
- List of Pro Point Foods in Order From 0PP-10PP!
An alphabetical list of foods with ProPoints values.
- Eating Out Guides
This page has links to help you calculate the ProPoints values of foods when eating out at a number of well-known restaurant chains.
Calculating Your Points Yourself
- First, find out the calories in the food serving.
- Divide the calorie amount by 50. For example, if the consumed amount of calories is 400, divide this by 50 to get 8.
- Then determine the amount fat consumed.
- Divide the amount of fat by 12. As an example, if you have consumed 24 grams of fat, divide this by 12 and you will get 2.
- Then determine the amount of dietary fiber.
- If the amount is less than 4 grams, you have to divide the amount by 5. As an example, if you have consumed 2 grams of fiber, the point will be 0.40.
- If the consumed amount is more than 4 grams, you have to use 0.80 points in your calculator.
- Now you can calculate the amount of ProPoints. Add together the points from the calories and the fat. Using the example above, I would have 8 points from the calories and 2 from the fat, making 10 points.
- Then subtract the points total from the fiber. If the food had more than 4 grams of fiber, I would deduct 0.80 from my total, making 9.20 points overall.
Weight Watchers Points Calculator for Food
This process sounds rather complicated until you get the hang of it.
There is a new Weight Watchers scale with a PointsPlus database that can do all of this for you.
Alternatively, if you are a member of Weight Watchers, there is a free calculator on their website. First, you have to insert number of calories, then the total fat and finally, the total amount of dietary fiber. Once you have input these numbers, the calculator will show up the points in a few seconds.
If your is not on any of the lists above and you know the protein, carbohydrate, fat, and fiber content, one of these calculators will help you figure out ProPoints values.
Best of Luck to You!
You can easily calculate your allowed points by yourself and follow the system without paying for the premium program online. By going it alone you might save a few dollars, but will you be as successful at shedding those unwanted pounds?
Weight Watchers has come up with the most regulated, properly equipped, advanced weight-loss technique ever. The calculator, scheduler, and routine layouts will help you lose weight without putting in the extra effort to work everything out for yourself.
Joining the WW program offers special membership benefits. If your lifestyle is hectic and you decide the regular meetings are not for you, everything can be done online. However, if you go to classes, you will undoubtedly make new friends and gain the support and encouragement that comes from being part of a group.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
Questions & Answers
Question: I live in Spain, why can't I join Weight Watchers online?
Answer: As far as I am aware you can join Weight Watchers UK online only if you live in the UK - so you need to contact Weight Watchers in Spain to see if they have an online subscription. Alternatively, you may be able to join Weight Watchers at Home (based on the Pro Points system).
Question: If I follow the no count Weight Watchers plan, how do I work out how many points I can have a week for treats?
Answer: The No Count Weight Watchers plan is different from the plan explained in my article. On the No Count plan, you get SmartPoints that you can use for foods which are not on the No Count list. Unfortunately, there does not seem to be any way of finding out how many SmartPoints you are allowed without joining Weight Watchers as this is a very individual thing. You need the special app or calculator to work out how you can spend your points allocation.
Alison Graham (author) from UK on May 03, 2016:
Thank you so much for your lovely comments CarolAlma, I wish you every success with you weigh loss plan.
CarolAlma on May 03, 2016:
So thankful to have come across such a helpful page.Years ago tried W.W. and instructor not very helpful and ended up with phnumonia after feeling malnourished for such a long time.Others in her groups were not satisfied and over time left.Knew all I needed was guidance and thrilled everything I need is here.Had my gallbladder out 10 months ago and scary weightgain.Starting plan today and feel this time I can do it properley.So happy to have found a place in here for me.
Alison Graham (author) from UK on March 05, 2014:
Hi Julie, Thanks for your lovely comment - glad you found the information on the new weight watchers pro point system useful - here's to your success!
Julie on March 05, 2014:
I love this page! I used WW many years ago but age and loads of chocolate later I need to get back on track. I have not been able to understand the new pro points and you have given me all of the info needed to get back into the groove! Thankyou!
Alison Graham (author) from UK on January 08, 2014:
Hi Claire, thank you for your comment - that's an amazing start, well done!
Alison Graham (author) from UK on September 27, 2013:
thanks for your comment kitkat1141 - I agree, it does sound a bit complicated but as you say, calories do not tell the whole story. Glad you found the links useful.
kitkat1141 from Ontario, Canada on September 26, 2013:
Sounds like I need a math degree to perform all of these calculations! I think updating WW point system to factor in protein and fat was likely a good idea, because calories don't tell the whole story. Thanks for the useful links.