How to Track Your Weight Watchers Points

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Weight Watchers doesn't make any food forbidden or required.
Weight Watchers doesn't make any food forbidden or required. (Image: BananaStock/BananaStock/Getty Images)

Weight Watchers Points refers to a unique manner of tracking your protein, carbohydrate, fat, and fiber intake, which is a staple of the Weight Watchers dieting program. The points system gives you the freedom to eat whatever you want, as long as you stay within your daily points value. This value is based on your age, height, activity level, gender and weight. Keeping track of your daily intake of food and corresponding points value is simple.

Things You'll Need

  • Calculator
  • Pen
  • Paper
  • Computer
  • Credit Card

Normal Calculator

Read the nutritional label. Enter the number of fat grams into your calculator. Divide by 12. Write down the resulting figure and label it as F. The greater the amount of fat in an item, the higher the overall points value will be.

Enter the number of total calories and divide it by 50. Label the resulting number C. The more calories an item has, the higher the overall points value will be.

Add C+F together in your calculator. The resulting number is X.

Look up the number of fiber grams in the given item and enter that number into your calculator. The more fiber a food contains, the lower the potential points value will be. Divide the number of fiber grams by five. This resulting number is your value of Y.

Subtract the value of Y from the value of X. This is your approximate points value for a given item. If the answer has a number of five or greater after the decimal point, then you'd round it up. If the number is less than five round it down. For example, 12.6 would round up to 13, and 11.3 would round down to 11.

Calculate the points value for each food you consume throughout the day, keeping track of your total points in a notebook or on the same calculator if it has a memory function.

Track Online

Visit Weight Watchers online if you'd like to pay monthly for a comprehensive points-tracking program that allows you to look up foods in the Weight Watchers database. This is particularly helpful for restaurant foods that may not allow access to their nutritional information. You can also download a points calculator from the site onto your computer that allows you to enter the calories, fat and fiber of an item to determine its points.

Visit a website that offers free points tracking such as "Calculator Cat" or "Webmilhouse" or "Calculator.net" to calculate your points value.

Calculate the points value for all the food you eat in a similar fashion, adding up all the foods you consume as you go throughout your day to ensure you stay within your given points value. If you've subscribed to Weight Watchers Online, the computer software will do it for you.

Beaded Bracelets

Count out the beads on the bracelet until you reach the bead which is at your daily points number.

Attach the clasp of one small charm right after this bead.

Attach a larger charm to the clasp of the bracelet, which represents the beginning of your day. As you consume points, move the large charm one bead for each point you consume. The larger charm should not pass the small charm in order to stay within your allowed daily points value.

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