Discover how to follow the Weight Watchers program completely free using simple tools, smart tracking strategies, and the core principles behind WW. This guide breaks everything down into easy steps so you can enjoy structure, flexibility, and results but without the subscription fee.
1. Determine Your Daily Points Allowance Weight Watchers uses your age, height, and weight to calculate how many points you’re allowed each day. You can estimate your own daily points using the following method:
1. Gender:
Female- score 2
Male- score 8
A nursing mom- score 12
2. How old are you?
17-26- score 4
27-37- score 3
38-47- score 2
48-58- score 1
over 58- score 0
3. What do you weigh?
Enter the first two digits of your weight in pounds.
(for example, if you weight 198, you will add 19 to your score)
4. How tall are you?
Under 5’1- score 0
5’1-5’10- score 1
Over 5’10- score 2
5. How do you spend most of your day?
Sitting down? score 0
Occasionally sitting? score 2
Walking most of the time? score 4
Doing physically hard work most of the time? score 6
Additionally, you are allowed 35 “fun” points per week, if you wish to use them. This is good for when you have that day where you just want to eat unhealthy food, or are going to a party where you know there will be food.
Here is an online tool you can fill out to figure out how many points you get also.
2. Calculate how many points are in the food you eat, and keep a journal
Look up nutrition info on reliable sites and check the labels on your food. I’ve added a link to a free PointsPlus calculator I use whenever I don’t have my Weight Watchers tool with me.
Online points plus calculator:
Here is a free online points calculator for figuring out the points plus in your food.
Free Weight Watcher Recipes for Dinner
3. Don’t forget to exercise!
Exercising counts and can be used towards your weekly points.
