Weight Watchers is an international company that offers weight loss plans and products, and associates weight loss with a score for each food. The system is based on the concept that each portion of food is assigned a score in relation to the calories it contains. A lean, protein-rich meat dish has few points, while a full-fat dish has a higher score. The idea is to achieve a balanced diet without exceeding the maximum daily score allowed. To understand your daily Weight Watchers score read the following instructions.
Steps
Method 1 of 2: Calculate Your Score
Step 1. Determine your base score
The Weight Watchers program begins with the gender calculation.
- Males: 8 points.
- Females: 2 points.
- Breastfeeding women: 10 points to balance the calories needed to feed the baby.
Step 2. Age
As you get older your metabolism slows down. To take this into account, the Weight Watchers program assigns different scores based on age.
- From 17 to 26 years: 4 points.
- From 27 to 37 years: 3 points.
- From 38 to 47 years: 2 points.
- From 47 to 57 years 1 point.
- From 58 years onwards: 0 points.
Step 3. Assess your daily exercise level
The quantity and intensity of the exercises play a fundamental role in the consumption of calories. Convert your physical activity into a Weight Watchers score.
- Intense activity (more than 30 minutes a day or manual work): 6 points.
- Moderate activity (such as walking to work every day or 30 minutes of daily training): 4 points.
- Low activity (such as standing or walking around the office): 2 points.
- No activity: 0 points.
Step 4. Add your base score to that of age and that of physical activity
Once you have also added your weight, this calculation, very similar to the body mass index, allows you to reach your final score.
- up to 155 cm: 0 points.
- 155cm to 178cm: 1 point.
- over 178 cm: 2 points.
Step 5. Calculate your weight points
This value must be added to the base score, age, height and physical activity. Take 20% of your weight and add it to the previous ones.
- For example, a person who weighs 70 kg takes 20% of his weight which is 14 and adds it to the total.
- Whoever weighs 90 kg adds 18 to his total.
Method 2 of 2: Calculation Examples
Step 1. Calculate based on this example
You are a 29 year old nursing woman. We weigh 83 kg and you are 167 cm tall. Do moderate physical activity. What's your score?
- To be added together:
- Nursing woman: 10 points.
- Age 29: 3 points.
- Moderate physical activity: 4 points.
- Height 167 cm: 1 point.
- Weight 83 kg: 17 points.
- 10 + 3 + 4 + 1 + 17 = 35 Weight Watchers Points.
Step 2. Calculate based on this example
You are a 35 year old man. We weigh 120 kg and you are 185 cm tall. You do not engage in any physical activity. What's your score?
- To be added together:
- Male: 8 points.
- Age 35: 3 points.
- No physical activity: 0 points
- Height 185 cm: 2 points.
- Weight 120 kg: 24 points.
- 8 + 3 + 0 + 2 + 24 = 37 Weight Watchers Points.
Advice
- Weight Watchers recommends consuming no less than 26 points (of food) per day following the Scoring Plan to get the necessary nutrients.
- The Scoring Plan gives you 49 “flexible” points per week. They are intended to give you more freedom in your calorie consumption. For example, if a day has earned more points on physical activity, you can give yourself "flexible" points in food but without exceeding 49 points per week. You can also use them for situations like a restaurant dinner. Evaluate your points and decide if you need to use the "flexible" ones, knowing, however, that you will not be able to use them the following week.
