2019 Weight Watcher Points Calculator
Calculate your 2019 Weight Watcher SmartPoints for any food item based on its nutritional information.
SmartPoints Calculator (2019 Plan)
Enter the total calories per serving.
Enter the grams of saturated fat per serving.
Enter the grams of sugar per serving.
Enter the milligrams of sodium per serving.
Enter the grams of protein per serving.
Your Calculated SmartPoints
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Calories
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Saturated Fat
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Sugar
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Sodium
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Protein
SmartPoints = (Calories * 0.07) + (Saturated Fat * 12) + (Sugar * 4) – (Protein * 3)
*Note: Values are rounded to the nearest whole number.
*Note: Values are rounded to the nearest whole number.
Understanding 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 track their food intake based on a system that assigns a point value to foods. This system aims to guide users towards healthier food choices by considering the nutritional components that contribute most to weight gain and overall health. Unlike earlier versions, the 2019 SmartPoints system places a greater emphasis on foods that are more filling and nutritious, while assigning higher points to those with more calories, saturated fat, and sugar, and fewer points to those rich in protein.
What is the 2019 Weight Watcher Points Calculator?
The 2019 Weight Watcher Points Calculator is a digital tool that estimates the "SmartPoints" value for a given food item based on its nutritional breakdown. The SmartPoints system, introduced by WeightWatchers (now WW), is a proprietary algorithm that translates the calories, saturated fat, sugar, and protein content of food into a single point value. The core idea is to make healthier eating simpler by providing a quantifiable measure that encourages consumption of nutrient-dense, lower-calorie foods and discourages those high in less healthy components.
Who should use it:
- Current or prospective WW members following the 2019 plan.
- Individuals interested in understanding the nutritional impact of their food choices beyond just calories.
- Anyone looking for a structured approach to weight management that emphasizes healthier eating habits.
- People who want to calculate points for foods not readily available in WW's database or for homemade recipes.
Common misconceptions:
- It's just a calorie counter: While calories are a factor, SmartPoints also heavily penalizes saturated fat and sugar, and rewards protein, making it more nuanced than simple calorie counting.
- All "healthy" foods are zero points: While WW does have a list of ZeroPoint foods (like fruits, vegetables, lean proteins), not all nutritious foods are automatically zero. For example, avocados are healthy but have points due to their fat content.
- The points are arbitrary: The system is based on scientific research into how different nutrients affect satiety, blood sugar, and overall health.
- It's the same as previous WW plans: The 2019 SmartPoints system was an evolution, with adjustments to the formula and the list of ZeroPoint foods compared to earlier plans.
2019 Weight Watcher Points Calculator Formula and Mathematical Explanation
The 2019 SmartPoints formula is designed to reflect the nutritional impact of food on weight management and health. It assigns higher values to ingredients that are generally associated with weight gain and poorer health outcomes, while giving credit for nutrients that promote satiety and well-being.
The core formula used in the 2019 plan is:
SmartPoints = (Calories × 0.07) + (Saturated Fat × 12) + (Sugar × 4) – (Protein × 3)
Let's break down each component:
- Calories (kcal): Calories are a primary driver of weight gain if consumed in excess. Each calorie contributes a small amount (0.07 points) to the total SmartPoints value.
- Saturated Fat (g): Saturated fat is often calorie-dense and can negatively impact heart health. It carries a significant weight in the formula, contributing 12 points per gram.
- Sugar (g): Added sugars provide calories with little to no nutritional value and can lead to energy spikes and crashes, potentially encouraging overeating. Each gram of sugar adds 4 points.
- Protein (g): Protein is known for its satiating effect, helping individuals feel fuller for longer, and is crucial for muscle maintenance. It acts as a counterbalance in the formula, reducing the total SmartPoints by 3 points per gram.
The final SmartPoints value is typically rounded to the nearest whole number.
Variables Table
| Variable | Meaning | Unit | Typical Range (per serving) |
|---|---|---|---|
| Calories | Energy content of the food. | kcal | 0 – 1000+ |
| Saturated Fat | Type of fat known to impact health. | grams (g) | 0 – 50+ |
| Sugar | Simple carbohydrates, often added. | grams (g) | 0 – 100+ |
| Protein | Macronutrient essential for satiety and muscle. | grams (g) | 0 – 100+ |
| SmartPoints | Calculated value representing the food's "cost". | Points | 0 – 50+ |
Practical Examples (Real-World Use Cases)
Let's see how the 2019 Weight Watcher Points Calculator works with some common food items.
Example 1: A Serving of Grilled Chicken Breast
Consider a 4oz (approx. 113g) serving of grilled chicken breast:
- Calories: 165 kcal
- Saturated Fat: 3 g
- Sugar: 0 g
- Sodium: 74 mg (Note: Sodium is not directly in the 2019 SmartPoints formula, but often tracked separately by WW)
- Protein: 31 g
Calculation:
SmartPoints = (165 * 0.07) + (3 * 12) + (0 * 4) – (31 * 3)
SmartPoints = 11.55 + 36 + 0 – 93
SmartPoints = 47.55 – 93 = -45.45
Rounded SmartPoints = 0
Interpretation: As expected, lean protein sources like grilled chicken are often ZeroPoint foods under the 2019 plan, reflecting their high satiety and nutritional value with minimal unhealthy components.
Example 2: A Small Chocolate Bar
Consider a standard small chocolate bar (approx. 45g):
- Calories: 220 kcal
- Saturated Fat: 12 g
- Sugar: 25 g
- Protein: 2 g
Calculation:
SmartPoints = (220 * 0.07) + (12 * 12) + (25 * 4) – (2 * 3)
SmartPoints = 15.4 + 144 + 100 – 6
SmartPoints = 259.4 – 6 = 253.4
Rounded SmartPoints = 253
Interpretation: This high value reflects the significant amounts of calories, saturated fat, and sugar, demonstrating why such treats are considered less healthy choices within the WW framework and require careful portion control.
How to Use This 2019 Weight Watcher Points Calculator
Using this calculator is straightforward and can help you make informed food choices.
- Gather Nutritional Information: Find the nutritional facts for the food item you want to calculate. This is usually found on the product packaging or can be looked up online. You'll need the values per serving for Calories, Saturated Fat (in grams), Sugar (in grams), and Protein (in grams).
- Enter Values: Input the gathered nutritional data into the corresponding fields in the calculator: "Calories", "Saturated Fat (g)", "Sugar (g)", and "Protein (g)".
- Calculate: Click the "Calculate Points" button.
- View Results: The calculator will display the estimated SmartPoints value for the food item. It will also show the points breakdown from each nutritional component (calories, fat, sugar, protein) and the final rounded SmartPoints value.
- Interpret: Use the calculated points to understand how the food fits into your daily WW points budget. Foods with lower SmartPoints are generally considered healthier choices.
- Reset: If you want to calculate points for a different food, click the "Reset" button to clear the fields and start over.
- Copy: Use the "Copy Results" button to easily share or save the calculated points and their breakdown.
Decision-making guidance: This calculator helps you compare different foods. If you're choosing between two snacks, calculate the points for both. Opting for the one with fewer points, especially if it's also more nutrient-dense, aligns better with the WW philosophy.
Key Factors That Affect 2019 Weight Watcher Points Results
Several factors influence the SmartPoints value of a food, extending beyond simple calorie counts:
- Nutrient Density: Foods high in beneficial nutrients like protein and fiber (which isn't directly in the 2019 formula but often correlates with lower sugar/fat) tend to have lower SmartPoints relative to their volume or calorie count.
- Saturated Fat Content: This is heavily weighted in the formula. Foods high in saturated fats (e.g., fatty meats, butter, full-fat dairy) will have significantly higher points.
- Sugar Content: Added sugars contribute substantially to the points. Sugary drinks, desserts, and processed snacks will score high due to their sugar levels.
- Protein Content: Protein acts as a "negative" factor, reducing the overall points. Lean protein sources are rewarded for their satiating properties.
- Processing Level: Highly processed foods often contain added sugars, unhealthy fats, and sodium, leading to higher SmartPoints. Whole, unprocessed foods generally score lower.
- Portion Size: While the calculator works per serving, the actual amount consumed is critical. A small portion of a high-point food might fit into a budget, whereas a large portion could derail it.
- ZeroPoint Foods: WW designates certain foods (like most fruits, vegetables, lean proteins) as ZeroPoint foods. These have a calculated point value of 0, encouraging their consumption without strict tracking. This calculator will show their calculated points, which may be negative or very low, effectively rounding to zero.
Frequently Asked Questions (FAQ)
Q1: Is the 2019 SmartPoints formula still in use?
A: WW has evolved its plans over time. While the 2019 SmartPoints system was significant, current WW programs might use updated formulas or different tracking methods. However, understanding this formula is key for anyone using historical data or specific 2019 resources.
A: WW has evolved its plans over time. While the 2019 SmartPoints system was significant, current WW programs might use updated formulas or different tracking methods. However, understanding this formula is key for anyone using historical data or specific 2019 resources.
Q2: Why does my calculated point value come out negative?
A: A negative value typically occurs with very lean protein sources that have minimal fat and sugar. The formula subtracts points for protein, and if the protein benefit outweighs the points from calories, fat, and sugar, the result can be negative. WW rounds these down to 0 points.
A: A negative value typically occurs with very lean protein sources that have minimal fat and sugar. The formula subtracts points for protein, and if the protein benefit outweighs the points from calories, fat, and sugar, the result can be negative. WW rounds these down to 0 points.
Q3: Does this calculator include sodium?
A: The standard 2019 SmartPoints formula does not directly include sodium. While WW often encourages limiting sodium for overall health, it doesn't factor into the point calculation itself.
A: The standard 2019 SmartPoints formula does not directly include sodium. While WW often encourages limiting sodium for overall health, it doesn't factor into the point calculation itself.
Q4: What about fiber? Does it affect points?
A: Fiber is not a direct component of the 2019 SmartPoints formula. However, foods high in fiber are often naturally lower in sugar and calories and higher in protein or volume, indirectly leading to lower points.
A: Fiber is not a direct component of the 2019 SmartPoints formula. However, foods high in fiber are often naturally lower in sugar and calories and higher in protein or volume, indirectly leading to lower points.
Q5: How accurate is this calculator compared to the official WW app?
A: This calculator uses the publicly known 2019 SmartPoints formula. The official WW app might have slight variations due to rounding methods, database updates, or proprietary adjustments. It should provide a very close estimate.
A: This calculator uses the publicly known 2019 SmartPoints formula. The official WW app might have slight variations due to rounding methods, database updates, or proprietary adjustments. It should provide a very close estimate.
Q6: Can I use this for homemade recipes?
A: Yes! This calculator is excellent for homemade recipes. You'll need to calculate the total nutritional content of all ingredients, divide by the number of servings the recipe makes, and then input the per-serving values.
A: Yes! This calculator is excellent for homemade recipes. You'll need to calculate the total nutritional content of all ingredients, divide by the number of servings the recipe makes, and then input the per-serving values.
Q7: What are the WW ZeroPoint foods in the 2019 plan?
A: The 2019 plan included a robust list of ZeroPoint foods, typically including most non-starchy vegetables, most fruits, lean proteins like chicken breast and fish, eggs, beans, and lentils. The exact list could vary slightly by region or personal plan.
A: The 2019 plan included a robust list of ZeroPoint foods, typically including most non-starchy vegetables, most fruits, lean proteins like chicken breast and fish, eggs, beans, and lentils. The exact list could vary slightly by region or personal plan.
Q8: How many SmartPoints do I get per day?
A: Daily point allowances vary based on individual factors like starting weight, height, age, gender, and activity level. WW provides a personalized daily budget. This calculator helps you determine the points for individual foods to manage that budget.
A: Daily point allowances vary based on individual factors like starting weight, height, age, gender, and activity level. WW provides a personalized daily budget. This calculator helps you determine the points for individual foods to manage that budget.
Related Tools and Internal Resources
SmartPoints Breakdown by Nutrient
Visualizing the contribution of each nutrient to the total SmartPoints value.
Nutritional Data and Point Contributions
| Nutrient | Value (per serving) | Points Contribution (2019 Formula) |
|---|---|---|
| Calories | — | — |
| Saturated Fat (g) | — | — |
| Sugar (g) | — | — |
| Protein (g) | — | — |
| Total SmartPoints | — | — |