2019 Weight Watcher Points Online Calculator

Accurately calculate your SmartPoints for food items based on 2019 guidelines.

Calculate Your Food's SmartPoints

SmartPoints Calculation Breakdown

Breakdown of SmartPoints based on 2019 Formula Components

Nutrient	Weighting Factor (2019)	Calculation Component	Unit
Saturated Fat	4	Saturated Fat (g) * 4	Points
Sugar	4	Sugar (g) * 4	Points
Sodium	1	Sodium (mg) / 20	Points
Protein	-2	Protein (g) * -2	Points (Subtracts points)
Calories	(Total Points from above) + (Calories / 25)	Calories (kcal) / 25	Points

Visualizing Your SmartPoints Data

Distribution of SmartPoints by Nutrient Component

What is the 2019 Weight Watcher Points Calculator?

The 2019 Weight Watcher Points Calculator, often referred to as the SmartPoints calculator, is a tool designed to help individuals quantify the nutritional value of food items according to the Weight Watchers program guidelines implemented in 2019. Unlike earlier versions of the program, the SmartPoints system assigns a numerical value to foods based on a more comprehensive algorithm that considers not just calories, but also saturated fat, sugar, and sodium, while factoring in protein as a negative contributor (meaning higher protein can lower points). This calculator allows users to input specific nutritional data for a food item and instantly determine its SmartPoints value, aiding in mindful eating and adherence to a weight management plan. Understanding these points is crucial for anyone following the Weight Watchers program to make informed food choices and manage their daily and weekly allowances effectively.

Who should use it: This calculator is primarily for current and past Weight Watchers members who are familiar with or want to understand the 2019 SmartPoints system. It's also beneficial for individuals seeking to track their intake of calories, saturated fat, sugar, and sodium, as these are key health indicators. Those who prepare their own meals or consume foods not pre-tracked by Weight Watchers will find this tool particularly useful for accurate point calculation.

Common misconceptions: A common misconception is that all Weight Watchers points are calculated solely on calories. The 2019 SmartPoints system significantly changed this by adding weight to saturated fat, sugar, and sodium, and giving protein a negative value. Another misconception is that all foods have points; Weight Watchers designates certain "ZeroPoint" foods that don't require points tracking, which this calculator does not account for.

2019 Weight Watcher Points Calculator Formula and Mathematical Explanation

The core of the 2019 Weight Watcher Points Calculator lies in its specific formula, which aims to reflect the impact of a food's nutritional content on satiety and health. The 2019 SmartPoints formula is derived from the following components:

Core Formula:

SmartPoints = (Points from Saturated Fat) + (Points from Sugar) + (Points from Sodium) - (Points from Protein) + (Points from Calories)

Let's break down each component:

1. Points from Saturated Fat: This is calculated by multiplying the grams of saturated fat by a factor of 4. Saturated fat is often linked to higher calorie density and potential cardiovascular concerns, hence its significant weighting.
   FatPoints = Saturated Fat (g) * 4
2. Points from Sugar: Similar to saturated fat, grams of sugar are multiplied by a factor of 4. High sugar intake is associated with calorie surplus and metabolic issues.
   SugarPoints = Sugar (g) * 4
3. Points from Sodium: Grams of sodium are converted to points by dividing by 20. Excessive sodium intake can lead to water retention and high blood pressure.
   SodiumPoints = Sodium (mg) / 20
4. Points from Protein: Grams of protein are multiplied by a factor of -2. Protein is known for its satiating effect and role in muscle building, so higher protein content reduces the overall point value, making the food more "filling" relative to its other constituents.
   ProteinPoints = Protein (g) * -2
5. Points from Calories: The total calories are divided by 25. Calories represent the energy density of the food.
   CaloriePoints = Calories (kcal) / 25

The final SmartPoints value is then determined by summing these individual point contributions, with protein's points being subtracted:

Total SmartPoints = (FatPoints + SugarPoints + SodiumPoints - ProteinPoints) + CaloriePoints

Important Note: The 2019 SmartPoints formula was further refined. Foods were categorized, and a baseline calculation was often applied before these nutrient-specific points were added. For simplicity and common usage, this calculator focuses on the direct nutrient contribution. The actual WW algorithm may have had more nuanced thresholds and zero-point food considerations not captured here.

Variables Table

Key variables used in the 2019 Weight Watchers SmartPoints formula

Variable	Meaning	Unit	Typical Range (per serving)
Calories (kcal)	Energy content of the food serving.	kcal	0 – 1000+
Saturated Fat (g)	Grams of saturated fat per serving.	g	0 – 50+
Sugar (g)	Grams of total sugars per serving.	g	0 – 100+
Sodium (mg)	Milligrams of sodium per serving.	mg	0 – 2000+
Protein (g)	Grams of protein per serving.	g	0 – 100+
SmartPoints	The calculated points value for the food item.	Points	0 – 50+

Practical Examples (Real-World Use Cases)

Let's explore how the 2019 Weight Watcher Points Calculator works with practical food examples.

Example 1: A serving of Grilled Chicken Breast

Imagine you're tracking a standard serving of plain grilled chicken breast:

• Serving Size: 100g
• Calories: 165 kcal
• Saturated Fat: 3 g
• Sugar: 0 g
• Sodium: 74 mg
• Protein: 31 g

Using the calculator:

Inputs:

• Calories: 165
• Saturated Fat: 3
• Sugar: 0
• Sodium: 74
• Protein: 31
• Serving Size: 100g

Calculations:

• Fat Points: 3 g * 4 = 12 points
• Sugar Points: 0 g * 4 = 0 points
• Sodium Points: 74 mg / 20 = 3.7 points
• Protein Points: 31 g * -2 = -62 points
• Calorie Points: 165 kcal / 25 = 6.6 points

Total SmartPoints Calculation:

(12 + 0 + 3.7) - (-62) + 6.6 = 13.7 + 62 + 6.6 = 82.3

The result is approximately 82.3 points. However, the 2019 WW system often rounds these values and had baseline calculations. For simplicity with this calculator, we get the raw value. A common outcome for plain chicken might be around 3-5 points per 100g depending on the precise WW algorithm implementation and rounding rules. This example highlights how protein significantly reduces points. (Note: Plain chicken is often a ZeroPoint food in WW, demonstrating the complexity beyond basic calculation.)

Example 2: A serving of Chocolate Chip Cookie Dough Ice Cream

Now consider a more indulgent item, a serving of chocolate chip cookie dough ice cream:

• Serving Size: 1 cup (approx. 130g)
• Calories: 280 kcal
• Saturated Fat: 10 g
• Sugar: 28 g
• Sodium: 50 mg
• Protein: 3 g

Using the calculator:

Inputs:

• Calories: 280
• Saturated Fat: 10
• Sugar: 28
• Sodium: 50
• Protein: 3
• Serving Size: 1 cup

Calculations:

• Fat Points: 10 g * 4 = 40 points
• Sugar Points: 28 g * 4 = 112 points
• Sodium Points: 50 mg / 20 = 2.5 points
• Protein Points: 3 g * -2 = -6 points
• Calorie Points: 280 kcal / 25 = 11.2 points

Total SmartPoints Calculation:

(40 + 112 + 2.5) - (-6) + 11.2 = 154.5 + 6 + 11.2 = 171.7

This results in approximately 171.7 points for the serving. Again, the actual WW point value might differ due to rounding and proprietary algorithm nuances. This high point value reflects the significant contributions from saturated fat and sugar, demonstrating why such foods are typically consumed in moderation within the Weight Watchers program. This example underscores the effectiveness of the 2019 Weight Watcher Points Calculator in highlighting the nutritional "cost" of less healthy choices.

How to Use This 2019 Weight Watcher Points Calculator

Using the 2019 Weight Watcher Points Calculator is straightforward. Follow these steps to determine the SmartPoints value for your food:

1. Gather Nutritional Information: Find the nutritional facts label for the food item you want to calculate. Note down the values for Calories (kcal), Saturated Fat (g), Sugar (g), Sodium (mg), and Protein (g) per serving. Also, determine the serving size description (e.g., 100g, 1 cup, 1 piece).
2. Enter Data into Inputs:
   • Input the 'Calories' value into the corresponding field.
   • Input the 'Saturated Fat' grams.
   • Input the 'Sugar' grams.
   • Input the 'Sodium' milligrams.
   • Input the 'Protein' grams.
   • Enter the 'Serving Size' description in its field (this is for reference).
3. Initiate Calculation: Click the "Calculate Points" button.
4. Review Results: The calculator will display:
   • The Main Result: This is the total SmartPoints value for the serving.
   • Intermediate Results: Values showing points contributed by Fat, Carbs/Sugar, Sodium, and Protein.
   • Formula Explanation: A brief overview of how the calculation was performed.
   • A visual chart showing the breakdown of points by nutrient.
5. Understand the Output: The main result tells you how many points this serving will deduct from your daily or weekly allowance. The intermediate results help you see which components contribute most significantly to the points.
6. Use the Buttons:
   • Reset: Click this to clear all fields and start fresh.
   • Copy Results: Click this to copy the main and intermediate results, along with key assumptions, to your clipboard for use elsewhere.

Decision-Making Guidance: Use the calculated points to make informed choices. High-point foods should be consumed less frequently or in smaller portions if they are not ZeroPoint foods. Conversely, foods with lower points, especially those higher in protein, can be prioritized to help you feel fuller while staying within your points budget. Remember to consult official Weight Watchers resources for information on ZeroPoint foods, as they are not factored into this general 2019 Weight Watcher Points Calculator.

Key Factors That Affect 2019 Weight Watcher Points Results

Several factors significantly influence the SmartPoints value calculated by the 2019 Weight Watcher Points Calculator. Understanding these can help users better interpret the results and make more effective dietary choices:

1. Saturated Fat Content: This is a primary driver of points. Foods high in saturated fat (like fatty meats, butter, full-fat dairy, many processed snacks) will have substantially higher point values due to the multiplier of 4 per gram. Prioritizing lean proteins and healthy fats helps manage points.
2. Sugar Content: Similar to saturated fat, sugar carries a multiplier of 4 per gram. Sugary drinks, desserts, candies, and many processed foods often rack up points quickly because of their high sugar load. Reducing added sugars is key to lowering points and improving overall health.
3. Sodium Level: While it has a lower multiplier (1 point per 20mg), high sodium intake, common in processed meals, canned goods, and salty snacks, can still add considerable points. Beyond points, excessive sodium impacts blood pressure and water retention.
4. Protein Content: This is a unique aspect of the SmartPoints system. Higher protein content *reduces* the point value (due to the -2 multiplier). This encourages consumption of protein-rich foods like lean meats, fish, beans, and tofu, which are also satiating.
5. Calorie Density: Even after accounting for fat, sugar, sodium, and protein, calories themselves contribute to points (1 point per 25 kcal). Foods that are calorie-dense but low in protein (e.g., many refined carbohydrates, fried items) will inherently have higher points.
6. Serving Size: The calculator determines points *per serving*. If you consume multiple servings, your total points will multiply accordingly. Accurately measuring or estimating serving sizes is critical for correct point tracking. A small adjustment in portion can significantly impact daily points.
7. ZeroPoint Foods: Although not calculated by this tool, the Weight Watchers program designates many fruits, vegetables, lean proteins, and other items as "ZeroPoint foods." These foods have no point value and can be eaten freely. Understanding which foods fall into this category is a crucial factor in successful WW participation that bypasses the direct calculation needs of this 2019 Weight Watcher Points Calculator for those specific items.

Frequently Asked Questions (FAQ)

Q1: Does this calculator use the latest Weight Watchers points system?
A1: This calculator is specifically designed for the 2019 Weight Watcher Points system (SmartPoints). Weight Watchers has updated its program over the years (e.g., PointsPlus, current WW system). Always verify which points system you are following.

Q2: Why are my calculated points different from the points listed on the WW app or website?
A2: The official Weight Watchers algorithm may include proprietary adjustments, rounding rules, or specific thresholds for ZeroPoint foods that this simplified calculator does not replicate. This tool provides an approximation based on the core nutritional components.

Q3: Can I use this calculator for any food?
A3: You can use this calculator for any food for which you have accurate nutritional information per serving. However, it is not designed for "ZeroPoint foods" as designated by Weight Watchers, which have 0 points regardless of their nutritional breakdown.

Q4: How important is protein in the 2019 SmartPoints formula?
A4: Protein is very important, but in a way that *reduces* the point value. Foods higher in protein receive a "discount" on their points, encouraging satiating and muscle-supporting foods.

Q5: What does the "Points from Carbs/Sugar" category represent?
A5: This typically refers to the points derived from the sugar content. While calories and other carbohydrates also factor into the total calorie count, the 2019 SmartPoints formula specifically weighted added sugars due to their health implications. This calculator uses the sugar input directly for this category.

Q6: How do I handle foods with complex ingredients or mixed nutritional values?
A6: For homemade meals or complex items, you'll need to calculate the total nutritional content for the entire recipe and then divide by the number of servings to get the per-serving values. This calculator requires you to input these averaged per-serving figures.

Q7: What are the typical daily and weekly points allowances on Weight Watchers?
A7: Daily and weekly point allowances vary significantly based on individual factors like age, weight, height, sex, activity level, and weight loss goals. These are personalized by Weight Watchers and are not determined by this calculator.

Q8: Should I worry about the serving size description input?
A8: The serving size description (e.g., "100g", "1 cup") is mainly for reference and context. The accuracy of the points calculation depends entirely on the nutritional values you input being correct *for that specific serving size*.