The Weight Watchers program assigns every food and beverage a points value based on the number of calories, fat, and fiber it contains. So how many calories does 1 Weight Watchers point equal? The short answer is that 1 Weight Watchers point is equal to about 50 calories. However, the calculations are a bit more complex than a simple 1:50 ratio. Keep reading to understand exactly how Weight Watchers calculates points and how many calories are in 1 point.
How Weight Watchers Calculates Points
Weight Watchers uses a proprietary formula to calculate the points values of foods. While they don’t publicly share the exact algorithm, we know it takes into account the nutritional information in each food, including:
- Calories
- Fat
- Fiber
- Carbohydrates
- Protein
Foods higher in calories, fat, and carbs are assigned more points, while foods with more fiber and protein get fewer points.
To determine the points for a food, Weight Watchers divides the total calories by 50. So a 250 calorie food would be 5 points (250/50=5).
However, they then adjust the points up or down based on the other nutritional factors. Foods low in fiber tend to have slightly higher points per calorie, while foods with lots of fiber or protein can have slightly fewer points per calorie.
How Many Calories Are in 1 Weight Watchers Point?
Although the relationship isn’t exact, most experts agree that the average calorie per WW point works out to about:
- 50 calories per point
So if you eat a 5 point food, it likely contains around 250 calories (5 x 50 calories). Again, the correlation isn’t perfect due to adjustments for fat, carbs, fiber etc. But overall, 50 calories per WW point is a good benchmark.
Some sources estimate the range is more like 38-60 calories per point. Foods on the lower end of the spectrum tend to be higher in protein and fiber. Foods on the higher end are more calorie-dense with more fat and carbs.
Calories per WW Point Examples
To give you a better idea, here are estimated calorie counts for various point values:
| Points | Estimated Calories |
|---|---|
| 1 point | 38-60 calories |
| 2 points | 76-120 calories |
| 3 points | 114-180 calories |
| 4 points | 152-240 calories |
| 5 points | 190-300 calories |
| 6 points | 228-360 calories |
| 7 points | 266-420 calories |
| 8 points | 304-480 calories |
| 9 points | 342-540 calories |
| 10 points | 380-600 calories |
As you can see, the calorie range widens as point values increase. But the averages provide a good ballpark estimate in most cases.
Factors that Impact Calories per Point
Although 50 calories per point is a typical average, several factors can raise or lower the actual calorie counts:
1. Fiber
Foods higher in fiber tend to have fewer calories per point. For example, an apple may contain around 50-60 calories but be assigned zero points. The high fiber content means more of those calories pass through your system undigested.
2. Protein
Foods with more protein also tend to have fewer calories per point. Protein fills you up, so Weight Watchers assigns foods like chicken breast and fish slightly fewer points than the calorie counts would suggest.
3. Fat
Foods high in fat tend to have more calories per point. Although fats are calorie-dense, they don’t provide as much satiety and nutrition. So fatty foods like cheese, nuts, and red meat may wind up with over 60 calories per point.
4. Carbohydrates
Starchy, refined carbs like white bread, pasta, rice, and baked goods also increase the calories per point. These carbs pack in lots of calories without much satiety or nutrition. So Weight Watchers assigns higher point values to carb-heavy foods.
5. Calorie Density
Calorie density compares the number of calories to the weight or volume of a food. Candy bars, chips, crackers, oils, butter, and other compact, processed foods contain a lot of calories in a small package. Weight Watchers accounts for calorie density by assigning more points to calorie-dense foods.
6. Specific Ingredients
Certain ingredients like sugar and saturated fat can increase a food’s points. For example, a frosted cupcake will have more points than an unfrosted one, even if the base recipes are the same. Weight Watchers ups the points to account for empty calories from added sugar and saturated fat.
Daily and Weekly Points Targets
When you start Weight Watchers, they assign you a daily and weekly SmartPoints budget based on:
- Your gender
- Current weight
- Weight loss goals
- Activity level
Most people get a daily target between 18-23 points to spend however they want. You get extra weekly points for flexibility so you can enjoy treats or larger portions occasionally.
As a simple example, if your target is 21 daily points:
- Daily target = 21 points
- Weekly target = 21 points x 7 days = 147 points
- Daily extra points = (147 weekly points – 21 daily points x 7 days)/7 days = 7 extra points
So you’d have 21 daily points plus 7 extra weekly points to use whenever needed.
With around 50 calories per point, a daily 21 point target would equal about 1,050 calories. This creates the calorie deficit needed for steady weight loss. As you lose weight, your point target gradually decreases.
Pros and Cons of Calories per Point
Looking at Weight Watchers points from a calorie perspective has some benefits but also drawbacks:
Pros
- Gives a rough estimate of calories and nutrients
- Simplifies tracking calories without counting
- Allows flexibility and discretionary calories
- Encourages nutrient-dense foods over empty calories
Cons
- Not an exact science since the formulas are proprietary
- Can focus too much on calories versus nutrients
- Makes it harder to track macros like carbs, protein, and fat
- Some non-tracking members overestimate calories per point
So looking at calories per point has benefits if used wisely but also limitations to keep in mind.
Tracking Calories Alongside Points
Many Weight Watchers members choose to track both points and calories. This gives them the flexibility of points while also keeping an eye on calories and nutrients.
Tracking both can help you:
- Meet a specific calorie deficit goal for weight loss
- Ensure you get enough protein within your daily points
- Limit empty calories from sugar, saturated fat, etc.
- Compare calories to points to better understand the system
There are apps like MyFitnessPal that let you log both points and calories. Or you can manually calculate the calories in your points target.
Just remember that calories per point is just an estimate. Tracking both gives you more data to understand the relationship and adjust your diet as needed.
How to Calculate 50 Calories per Point
Figuring out roughly how many calories are in your daily points target takes just simple math:
- Find your daily SmartPoints target (usually 18-23 points).
- Multiply your daily points by 50 calories.
- Add any extra weekly points if using them that day.
For example, with a target of 21 daily points:
- 21 daily points x 50 calories per point = 1,050 calories
- Add any extra weekly points: 7 extra points x 50 calories per point = 350 calories
- Daily total calories: 1,050 + 350 = 1,400 calories
So in this example, 21 daily points + 7 weekly points would provide around 1,400 calories for the day.
Again, this 50 calories per point is just an estimate, not an absolute amount. But it provides a ballpark number to understand how daily points translate into a calorie intake for weight loss.
The Bottom Line
While Weight Watchers doesn’t disclose their exact formula, most points approximate to around 50 calories each. However, the actual calorie counts can range from 38-60 based on other nutrients. High protein and fiber lower calories per point, while fat, carbs, and calorie density increase it.
Tracking both points and calories can provide helpful insight into your diet. Just remember that calories per point is an estimate, not a fixed conversion. The proprietary formulas mean the relationship between calories and points varies based on the food. But using 50 calories per point gives you a good frame of reference for your Weight Watchers points target.
