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weight watchers points calculators

Weight Watchers Points Calculators | Choose Smart Points or Points Plus

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Free Weight Watchers points calculator: If you’re on Weight Watchers, you know that the point system is central to the success of the diet. While the WW app has hundreds of point values for foods (including the 99 most tracked foods) we made a calculator so that you can estimate the points value of any food from the nutritional info.

Recently WW ended their “Points Plus®” system, and changed it to “SmartPoints®” in the new FreeStyle points system.

The (new) Weight Watchers formula for SmartPoints is based on four criteria: calories, protein, sugar, and saturated fat. If you have a product that lists these values, you can quickly calculate the points value! Just enter the numbers below to instantly convert them to a Smart Points number. Try our free calculator below, and if you are thinking of joining WW, use one of our exclusive coupons!

Jump to: WW Smart Points Calculator | WW Points Plus Calculator | Calories per WW point?2 WW Point Systems: What’s the Difference?

#1. WW Calculator: Smart Points (FreeStyle)

weight watchers calculator smart points

*Rough estimate: Each SmartPoint equals about 30 calories

Sample calculation: Multi-Grain Cheerios: (1 cup)

  • Calories: 110, Protein: 2 g, Sugar: 6 g, Sat. Fat: 0 g = 4 Smart Points

*There are 200+ zero-point foods including fruits, vegetables, and even some lean proteins in the FreeStyle program

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*View their featured promotion (above) or all WW coupons

#2. WW Calculator: Points Plus (Old)

weight watchers calculator points plus

*Rough estimate: Under this old WW PointsPlus system, each point equals about 35 calories.

Sample Calculation: Multi-Grain Cheerios: (1 cup)

  • Carbs: 24 g, Protein: 2 g, Fat: 1.5 g, Fiber: 3 g = 3 Points Plus

Calculating Weight Watchers Points: Here’s What Info You Need

calculating ww points
This Weight Watchers points calculator is groovy, man!

Finding the Weight Watchers points value for most foods is simple, especially if you have the Weight Watchers app. However, sometimes you might need to estimate the points in a specific food or product.

The good news is that it’s easy with our free Weight Watchers points calculator, you just need the following nutritional info: (per serving)

Smart Points: (WW FreeStyle)

  • Calories (g)
  • Protein (g)
  • Sugar (g)
  • Saturated fat (g)

Points Plus: (old system)

  • Carbs (g)
  • Protein (g)
  • Fat (g)
  • Fiber (g)

It’s easy to get this info for most products, as it’s listed on the box, bag, or wrapper like this:

nutritional info ww calculator

Try out our WW points calculator to estimate the Smart Points in your food, and let us know your results!

Weight Watchers: How Many Calories Per Point? (SmartPoints + Points Plus) 

As you know, the Weight Watchers program is based on a points system instead of counting calories. This is an important distinction, as they believe that not all calories are equal. In other words, 200 calories from a doughnut is very different than 200 calories from hummus and veggies.

For this reason, it’s very hard to estimate WW points from calories alone. However, here is a  ballpark estimate of how to convert calories to Weight Watchers points:

  • FreeStyle (SmartPoints): 1 WW point is equal to about 30 calories
  • Points Plus: 1 WW point is equal to about 35 calories

If you are eating healthy, than there is a greater number of calories per point, and fruit and veggies are worth zero points. If you are eating less healthy food, there are fewer calories per point.

Free WW Calculator: Here are the Formulas

“Cause I’m as free as a bird now,
And this bird you can not change!” – Freebird

Our free Weight Watchers points calculators use formulas based on weighing nutritional value from the smart folks at calorie lab to calculate an estimated points value for food.

  • WW Smart Points formula:
    ((calories) + (4 x sugar) + (9 x saturated fat) – (3.2 x Protein)) ÷ 33 = SmartPoints value
  • WW PointsPlus formula:
    ((3.2 x Protein) + (3.8 x (Carbs – Fiber)) + (9.0 x Fat) + (1.0 x Fiber)) ÷ 35 = PointsPlus value

The formulas differ in that SmartPoints rewards higher protein levels and specifically discourages eating saturated fat.

Members of the Weight Watchers FreeStyle program can easily access and track the points value for thousands of foods right from the WW app on their smartphone.

You can learn more about Weight Watchers and take advantage of our exclusive coupons if you consider joining.

Read more: How the Weight Watchers Point System Works

*Disclaimer: Although we believe this WW calculator to be fairly accurate, it is meant only to calculate estimates of Weight Watcher points in food. For this reason, we make no guarantee of accuracy. Also, never eat Tide Pods or take selfies in dangerous locations.

weight watchers point system

WW (Weight Watchers) Point System Explained | How Points Work

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How the new WW FreeStyle point system works: Understanding the WW, (Weight Watchers Reimagined) point system is crucial to potential success on the diet.

The WW point system has undergone a few significant changes over the years, but basically it’s the same concept: you count points instead of calories to lose weight.

Here’s all about the WW point system, and how it works:

Jump to: How the WW Point System works | How many WW points do I get? | Tracking points | SmartPoints or Points Plus System? | 99 most-tracked foods | WW points calculator

How The WW (Weight Watchers) FreeStyle Point System Works

The current WW program is called, “Freestyle,” and it uses a point system based on counting “SmartPoints.”

how weight watchers smartpoints work infographic

FreeStyle’s point system assigns a point-value to every food based on nutritional content including calories, protein, sugar, and saturated fat content.

When you join WW you’re given a points “budget” based on a number of criteria including your height and weight which you spend each day on food. Members then track their food in the WW app after each meal, and your new point balance is instantly calculated. Although no foods are off-limits, you’ll need to make good choices to stay within your points budget.

As you can guess, healthy foods cost fewer points, and unhealthy foods will cost more. In fact, WW believes that there are a number of healthy foods that shouldn’t cost any points at all. As a result, the FreeStyle point system has introduced “Zero-Point foods.”

Another significant update to the points system is called, “Points Rollover.” WW learned that people’s daily eating can vary, and that their plan had to be more flexible to accommodate this. Now you can roll over up to 4 unused Daily SmartPoints to Weekly SmartPoints for later that week when you need more, like travel, holidays, eating out, of happy hour. These Weekly SmartPoints don’t rollover to subsequent weeks, so use them or lose them!

Here’s a 90-second video about how SmartPoints work, and why the WW point system is superior to counting calories!

How WW (Weight Watchers) SmartPoints Work

Not all calories are equal! Simply counting calories doesn’t account for nutritional value, which should be the foundation of a healthy diet. However, Weight Watchers point system uses SmartPoints, making healthy eating simple. Learn more:

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*View their featured 30-50% off promo (above) or all WW coupons

How Are WW Point Values Determined?

Every food is assigned a SmartPoints value in the WW FreeStyle point system based on its nutritional content. Calories, sugar, and saturated fat increase the SmartPoints value of a food, while positive factors including protein reduce the number of points in food. (Protein is good!) 

The WW app contains a database of thousands of foods and drinks as well as menu items from popular restaurants for easy reference and point-tracking.

For example, grilled salmon with a baked potato and veggies might only cost 7 SmartPoints, while a cheeseburger and fries will cost you 25 points. (Yikes!)

The point system is WW’s way of encouraging smart food choices, and healthy eating habits that should last a lifetime. Just stay within your points budget and the math says you’ll lose weight!

WW FreeStyle Point System: “Zero Point Foods”

The most significant change to the Weight Watchers points system with FreeStyle is the addition of “zero-point foods.” Healthy foods like most fruit, non-starchy vegetables, beans, and fish are free in the new point system, which includes a total of 200+ zero-point foods!

This is Weight Watchers way of encouraging you to eat lots of free foods like fruits and veggies. Remember, the Weight Watchers point system isn’t based on calories or cutting all carbs. It’s about developing healthy eating habits!

How Many WW (Weight Watchers Reimagined) Points Do I Get?

When you first join Weight Watchers, you’ll be asked a few questions about your weight, height, and age, which will help them better understand your metabolism and dietary needs.

Based on this information WW then calculates an optimal daily SmartPoints allowance for you, with a minimum allowance of 30 SmartPoints per day. You’ll also have the opportunity to earn extra points each day if you’re active.

Exercise can earn you “FitPoints,” which can automatically be converted to extra SmartPoints in the WW app. You’ll get about 1 extra SmartPoint for every 10 minutes of exercise.

When you sign up, you’ll get started immediately, and If you stay within your points budget, you should experience steady weight loss at a healthy and sustainable pace. Typical weight loss on Weight Watchers is about 1 to 2 pounds per week.

So, how many Weight Watchers points per day? The number of daily WW points each person is allotted is usually between 35-45 depending on your specific situation and weight loss goals.

Track Your Points on the WW App:

ww woman app

The most important habit to develop when you’re on Weight Watchers is accurately tracking your Smart Points every day, preferably after each meal. WW has made this a snap with their app; here’s how it works:

weight watchers app iphone
ww app on iphone

You can also access all of WW resources from the app, including the “Weight Watchers Connect” community. It’s a social network of supportive women and men who are on WW just like you.

WW has a huge database of foods, including popular restaurant menu items. Just tap the “+” on the app to track your food after each meal.

The corresponding SmartPoints will be calculated and tracked, so you’ll always know your current point totals.

*Want to see a list of the 99 most tracked foods on the WW app?

A (Tasty!) Sample Menu on Only 22 SmartPoints:

ww smartpoints sample foods
WW SmartPoints: Sample menu for a day of food

So, what does a daily budget of points really “buy” you? Well, you’ll have at least 30 SmartPoints each day to work with, but here’s a sample day’s menu that totals only 22 SmartPoints:

  • Breakfast: Avocado Toast with egg (5 points)
  • Lunch: Cheddar Mac & Cheese w/ Tomato Soup (6 points)
  • Snack: Fresh vegetables with Greek artichoke dip (0 points)
  • Dinner: Chicken fajitas (5 points)
  • Dessert: Chocolate souffle (6 points)

Hey, that’s not bad for only 22 points, especially because most people have a daily budget of 35+ points! In this case you could rollover your unused points to the weekend when you might need them!

It’s easy to track points, and when you join Weight Watchers you get access to thousands of recipes that include SmartPoints values and preparation tips!

WW Point Systems: Smart Points vs Points Plus (What’s the Difference?)

point system works
Weight Watchers Points: I hope THAT’s not how the point system works!

So, what’s the difference between PointsPlus and SmartPoints?

The PointsPlus point system ran from 2011-2017, but as of 2018, the standard WW program is FreeStyle, which uses the SmartPoints point system. This new point system replaced the old system, which was called PointsPlus.

It seems that with the new version of their program, WW is trying to get dieters to eat less sugar and saturated fat and more protein. Because of this, they scrapped the Points Plus system and introduced the new “Smart Points” formula for calculating points.

The new FreeStyle program (using SmartPoints) also gives 200 foods a zero-value in the point-system, including fruits and vegetables. This is their way of telling you to eat more of them!

The WW Point System: The Key to Success on FreeStyle

Around since 1963, the WW plan has helped millions of people around the world lose weight and successfully keep it off. Ironically, one of the biggest reasons for the plan’s success is that it is based on the premise that diets usually don’t work.

Unlike other commercial diets, like Nutrisystem or Medifast, prepared meals are not delivered, and no foods are off-limits. (they’ll just cost you more points!) The cost is also a lot less upfront, but you’ll be buying all your own food

Want to learn more? We have good and bad WW reviews here, plus exclusive coupons if you  consider joining:

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*View their featured 30-50% off promo (above) or all WW coupons

You can also compare WW (Weight Watchers) to Nutrisystem to get a better sense of which diet is best for you. Thanks for reading Mighty Diet’s explanation of the WW point system!

buy whole milk instead of skim healthier

DON’T Buy Skim Milk: Choose Whole, 2% Fat, Almond, or Soy Milk Instead

When shopping in the grocery store, you likely have your own habits. Whether we like it or not, we’re all slaves to certain brands or products. We just get used to buying them regularly, which means that we’re much less likely to stray away from them and try something new. After all, why bother changing things up when you’re happy with the products you get?

The moment you reach the milk aisle, you likely know just what you’re going to reach for. You barely have to think about it at all. You simply glance up, grab the familiar-looking bottle, and move on. Many of us ladies tend to stick to skim milk for one unsurprising reason – we believe that it’s the healthiest option out there.

I mean, the government specifically tells us so on myplate.gov:

“Choose fat-free or low-fat milk. If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories”

But, wait, what if they’re wrong? Could the very institution that amassed a $20 trillion dollar debt ,  liberated Iraq, and invented government cheese be wrong about milk?!

Full-fat dairy products may be healthier, according to science

Steering clear of dairy fat (or, indeed, any types of fat) may seem like a natural thing to do. Whether you’re trying to lose weight or simply lower your cholesterol, it makes sense to cut back on the things that you assume are bad for your general health. But, here’s the interesting thing, full-fat is not always as terrible for you as you may initially assume.

While you may think that less fat means less harm to your body, that’s not always the case. According to a recent Swedish study, eating high-fat dairy products is actually linked to alowerrisk of obesity. It sounds odd since we’re told to believe that less fat on our lips means less fat on our hips. Sometimes, though, a little healthy fat can do our bodies a whole load of good.

And that’s not the only research to suggest that eating a little more real dairy could keep us healthy. In fact, last year, another 2016 study found a surprising link between eating dairy fat and lowering your risk of diabetes. Again, the suggestion here was that introducing a little more full-fat dairy into your diet could have some positive health benefits.

buy skim milk weight loss

The problem with skim milk: Buy milk with fat instead

If you’re still loyal to skim milk, (also known as “skimmed” milk in Canada and the U.K.) there’s one thing that you ought to know before you go gulping away. The skimming process does not simply mean taking the fat out of your milk and leaving you with a delicious and not-so-creamy product. There’s a whole load more to it, actually. While the manufacturers have to remove certain elements of the milk, they also have to replacement them with something.

Shockingly, much of the time, the thing they use as a replacement is –sugar! The main issue with that is that it makes your sugar intake surge immensely without you even knowing it and that could be making your pile on those extra pounds.

Weight Watchers & Milk

weight watchers coupon logoSo, the interesting thing is that popular diets like Weight Watchers seem to make a point of favoring the low-fat or skim milk options in their plans. In fact, Weight Watchers Online (view today’s coupons) even says:

“Keep in mind that only “non-fat” (0% milk fat) and “low-fat” (typically labeled as 1% milk fat) items count towards the Weight Watchers Good Health Guidelines for dairy. “Reduced-fat” items (typically labeled as 2% milk fat) do not.

However, even though whole milk is going to cost you more Weight Watchers points (PointsPlus), they do emphasize the benefits of drinking milk of any kind, and list dairy dairy milk alternatives on weightwatchers.com along with PointsPlus values:

Milk: Weight Watchers PointsPlus values per cup:

  • almond milkWhole dairy: 4
  • Reduced-fat milk: 3
  • Lowfat (1%) milk: 3
  • Nonfat / skim milk: 2
  • Buttermilk: 3
  • Goat’s milk: 5
  • Sheep’s milk: 7
  • Almond milk (unsweetened): 2
  • Coconut milk: (light) 6
  • Rice milk: 3
  • Soy milk (fat-free): 2

Don’t Buy Skim Milk: Consider Whole, Soy Milk, or Almond Milk Instead

Well, one way to include more full-fat dairy in your diet is to opt for either whole milk2% milk or a non-dairy alternative rather than skim. This tiny change to your regular routine is certain to ensure that you get a decent dose of dairy on a regular basis.

You can also take the advice of diets like Medifast and consider some of the healthy non-dairy alternatives that are out there like soy milk and almond milk which have half the calories (and half the Weight Watchers PointsPlus) as 2% or whole milk.

You could also consider snacking on full-fat yogurt when you get a chance and even indulging in a little tasty cottage cheese now and then. No, really. According to the research we’ve already mentioned, doing so could reduce your risk of obesity and diabetes. It may seem counter to your instincts, but it could be just the change you need.

government milk recommendations

Mother, Should I Trust The Government?

It’s also interesting to note that the Harvard Healthy Eating Plate (the hipster rival to the U.S. government’s “MyPlate”) omits the glass of dairy milk altogether, replacing it with a glass of water and adds, “you should limit milk / dairy to 1-2 servings a day.”

Hmmm… I wonder if milk’s ubiquitous presence on MyPlate has to do with the fact that the dairy lobby spends over $7 million each year to lobby the U.S. government? I mean, they’d probably recommend that we all suck our milk directly out of a wild buffalo if someone paid them enough.

Anyway, enough about politics. As with everything, your intake of dairy products should be in moderation. Living a healthy lifestyle is all about exercising and eating a balanced diet. With that in mind, cutting dairy fat out of your diet altogether seems a little ludicrous, right?


You Need to Eat Quinoa: 6 Great, Healthy Recipes from Weight Watchers Online!

quinoa weight watchers

quinoaReferred to by some as a, “miracle grain,” quinoa was recently listed by Weight Watchers as one of their, “most valuable ingredients.” It’s also one of the most popular and trendy food ingredients hitting your local supermarkets; but this ancient grain should not be overlooked as just another fad.

Having originated as a super-food for the Incas, it was almost lost entirely during the Spanish conquest of South America. Its resurgence has recently grabbed the spotlight in gluten-free diets, and because of its high protein and low-fat properties, it also leads the list of great food choices for anyone wanting to shed a few pounds of unwanted weight.

Looking for Quinoa Recipes for Weight Watchers? Try these: (One cup of cooked quinoa has a PointsPlus value of 4)

weight watchers coupon
Get started with Weight Watchers Online with these coupons!

quinoa stuffed peppersSo, whether or not you follow Weight Watchers PointsPlus (or any other weight loss or healthy diet program) you might want to add quinoa to your diet, especially as an easy substitute for rice or pasta as a side dish.

Still not sold, let’s compare it to some other grains to get a full understanding its weight loss benefits and how you can substitute your pantry standards for it. Let’s also throw in some boxing jargon, as you should think of this grain as the pound-for-pound world champion!

White Rice vs. Quinoa: First in the ring is white rice. Cup for cup, calories are pretty equal, but after lone that similarity, Quinoa starts to look like Mike Tyson, and white rice is Marvis Frazier. (That fight didn’t end well for Marvis) One obvious difference lies in the amount of protein per serving. Quinoa has twice as much per recommended serving as white rice, thereby making you feel fuller longer, (see the glycemic index) which will enable to you eat less. For a detailed scientific explanation on how protein helps you feel full, click here.

Quinoa also touts 5 grams of fiber per serving compared with equal amounts of white rice which has a measly 0.6 grams per serving. Fiber is another nutrient that aids in digestion and helps with the fullness feeling. A great recipe found on the weight watchers website that substitutes white rice for quinoa is stuffed peppers. It’s also great as a side dish instead of white rice, as in Quinoa and Spinach, also from weightwatchers.com.

quinoa grain fightCouscous vs. Quinoa: Round two will feature couscous in one corner and quinoa in the opposing corner. Couscous is derived from wheat and wheat flours, making it not appropriate for people with celiac disease or those choosing a gluten-free diet. Quinoa is the seed of a vegetable in the goosefoot family, which also includes spinach and swiss chard. Quinoa can be used as a direct replacement for couscous in any recipe. Quinoa and Tomato Salad from Weight Watchers Online is a great tasting example. And as an added bonus, cooked quinoa resembles couscous.

Pasta vs. Quinoa: Pasta is pulled in the match for the final round. Cooked pasta lags cooked quinoa on the vitamin and mineral side. When dieting, it’s important to get the most “bang for your buck” out of your food choices. It’s easier to get more of your recommended daily value of vitamins and minerals by replacing quinoa or quinoa pasta for your traditional Italian pasta. Quinoa is an excellent source of phosphorus, a nutrient that is non-existent in regular pasta. (Also, Weight Watchers coupons are a great source extra cash!)

It also has twice as much iron per recommended serving than pasta. Iron is a well-known mineral that is directly associated with aiding in energy levels. Try replacing your Italian favorite for a quinoa variety in any recipe, like weight watchers did in their Quinoa Pasta Salad recipe.

And the winner is: Quinoa! Ounce per ounce quinoa really packs a punch. It has more essential vitamins and minerals that aid in weight-loss and stomps out the competition. The best news is this super-food is easy to make, versatile and it’s great in flavor too. It can be used to replace any starch at any mealtime.  The growth of its popularity means that it is readily available at most grocery stores, either pre-washed, or unwashed. (then you wash it yourself before cooking) When being health conscience it pays to be choosy about your food. Quinoa should be on your plate!

If you want Weight Watchers Quinoa recipes, click here. If you want coupons for Weight Watchers, click here!Facebooktwittergoogle_plusredditpinterest