Weight Watchers Activity Points
Weight Watchers Activity POINTS for the Momentum Plan (prior to December 2010) are earned when exercising.
PLEASE NOTE: The information below is for the Momentum POINTS plan (prior to December 2010).
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| INTENSITY | ABLE TO TALK? | ABLE TO SING? | BREATHING… | SWEATING… |
|---|---|---|---|---|
| LOW | Yes | Yes | Regular | No |
| MEDIUM | Yes | No | Deep | After 10 Minutes |
| HIGH | Briefly | No | Rapid & Deep | After 3-5 Min |
| WEIGHT | LOW INTENSITY | MEDIUM INTENSITY | HIGH INTENSITY |
|---|---|---|---|
| 100-109 | 1 | 1 | 3 |
| 110-119 | 1 | 1 | 3 |
| 120-129 | 1 | 1 | 3 |
| 130-139 | 1 | 1 | 3 |
| 140-149 | 1 | 1 | 3 |
| 150-159 | 1 | 1 | 4 |
| 160-169 | 1 | 2 | 4 |
| 170-179 | 1 | 2 | 4 |
| 180-189 | 1 | 2 | 4 |
| 190-199 | 1 | 2 | 5 |
| 200-209 | 1 | 2 | 5 |
| 210-219 | 1 | 2 | 5 |
| 220-229 | 2 | 2 | 5 |
| 230-239 | 2 | 2 | 6 |
| 240-249 | 2 | 2 | 6 |
| 250-259 | 2 | 2 | 6 |
| 260-269 | 2 | 3 | 6 |
| 270-279 | 2 | 3 | 7 |
| 280-289 | 2 | 3 | 7 |
| 290-299 | 2 | 3 | 7 |
| 300-309 | 2 | 3 | 7 |
| 310-319 | 2 | 3 | 7 |
| 320-329 | 2 | 3 | 8 |
| 330-339 | 2 | 3 | 8 |
| 340-349 | 2 | 3 | 8 |
| 350-359 | 2 | 3 | 8 |
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| WEIGHT | LOW INTENSITY | MEDIUM INTENSITY | HIGH INTENSITY |
|---|---|---|---|
| 100-109 | 1 | 2 | 4 |
| 110-119 | 1 | 2 | 4 |
| 120-129 | 1 | 2 | 5 |
| 130-139 | 1 | 2 | 5 |
| 140-149 | 2 | 2 | 5 |
| 150-159 | 2 | 2 | 6 |
| 160-169 | 2 | 2 | 6 |
| 170-179 | 2 | 3 | 6 |
| 180-189 | 2 | 3 | 7 |
| 190-199 | 2 | 3 | 7 |
| 200-209 | 2 | 3 | 7 |
| 210-219 | 2 | 3 | 8 |
| 220-229 | 2 | 3 | 8 |
| 230-239 | 2 | 3 | 9 |
| 240-249 | 2 | 4 | 9 |
| 250-259 | 3 | 4 | 9 |
| 260-269 | 3 | 4 | 10 |
| 270-279 | 3 | 4 | 10 |
| 280-289 | 3 | 4 | 10 |
| 290-299 | 3 | 4 | 11 |
| 300-309 | 3 | 4 | 11 |
| 310-319 | 3 | 5 | 12 |
| 320-329 | 3 | 5 | 12 |
| 330-339 | 3 | 5 | 12 |
| 340-349 | 4 | 5 | 13 |
| 350-359 | 4 | 5 | 13 |
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| WEIGHT | LOW INTENSITY | MEDIUM INTENSITY | HIGH INTENSITY |
|---|---|---|---|
| 100-109 | 1 | 2 | 5 |
| 110-119 | 2 | 2 | 6 |
| 120-129 | 2 | 2 | 6 |
| 130-139 | 2 | 3 | 7 |
| 140-149 | 2 | 3 | 7 |
| 150-159 | 2 | 3 | 8 |
| 160-169 | 2 | 3 | 8 |
| 170-179 | 2 | 3 | 9 |
| 180-189 | 3 | 4 | 9 |
| 190-199 | 3 | 4 | 10 |
| 200-209 | 3 | 4 | 10 |
| 210-219 | 3 | 4 | 11 |
| 220-229 | 3 | 4 | 11 |
| 230-239 | 3 | 4 | 12 |
| 240-249 | 3 | 5 | 12 |
| 250-259 | 4 | 5 | 13 |
| 260-269 | 4 | 5 | 13 |
| 270-279 | 4 | 5 | 13 |
| 280-289 | 4 | 6 | 13 |
| 290-299 | 4 | 6 | 13 |
| 300-309 | 4 | 6 | 13 |
| 310-319 | 4 | 6 | 13 |
| 320-329 | 5 | 6 | 13 |
| 330-339 | 5 | 7 | 13 |
| 340-349 | 5 | 7 | 13 |
| 350-359 | 5 | 7 | 13 |
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This was very helpful, I had been unsure of how to calculate my activity points for the P90X routine I’ve been doing.
Thanks!
Jenna
Thanks for the kind words Jenna, and thanks for visiting the site!
This site is so Awesome. The information is VERY accurate, and extremely helpful. I give major PROPS to Dan and his team for making such an informative free site.
Thanks
Dee
LOL, Thanks for the props Dee. There is no team here, though. Just little old me…thanks for the great comment!
Hey Jennajennabobenna, I’m doing P90X as well( Turbo Jam in the mornings and P90x at nights)! So I’m a little confused… do I just add my activity points back into my daily point allowence? For example my current allowence is 28. So if I do my P90x for 1hr (very intense) and I earned 10 activity points, will my daily allowence now be 38 points?
Hi Afrikasgem. Yes, that would be the correct way to do it. I usually don’t even add my activity point to my daily total but I’m not doing a very intense workout.
Sounds like you are doing some pretty intense stuff (I’ve seen P90X) so you are going to need that extra nutrition for energy. Just make sure to keep it healthy and if you notice that your weight loss is slowing down, start lowering the amount of activity points that you give yourself. Good luck!
Great site – one stop shopping for all of my info and questions ! I’ve been subtracting the points from my daily total. Does it really make a difference in how to account for the activity points ?
Hi humbucker. If you are counting your activity points, the amount earned should be added to your daily point allowance. This will allow you to eat the extra calories that your body needs when doing strenght training, etc.
Many people exercise without eating the additional points to try to increase their weight loss. That is fine as long as they are not in the gym multiple hours a day burning a couple thousand calories.
So if my daily allowance is 39 and I do p90x I get roughly 10-12 extra points a day right? Is it bad if I don’t eat more? I want to do this right and if being to extreme is going to hurt my results I want to know.
I guess what I am asking is will I be ok if I act like those extra points don’t exsist?
Hey there Voodoochilie! I think you will be fine but watch your weight closely. If the weight loss seems slower than expected try upping your points a little to see if you can kickstart your metabolism.
Thanks Dan, but do you know how much weight I should be expecting to lose? I guess I’m not sure what is reasonable. 1-2lbs a week or more? Im 6’1″ I am currently 236. I do the p90x workouts, but instead of their cardio I go running those days. 2.5-3.5 miles. Do you know how much weight I should be looking to lose a week. I stand at my job all day, if that helps.
Thanks again.
Weight Watchers alone (without any exercise) should be getting you .5 to 2 pounds per week. I don’t know what kind of results that they advertise for p90x but I would think that, at least in the beginning, you would see an additional pound or two per week. So I would say if you are not losing at least 3 pounds per week to start you may want to adjust your point intake. That just my take, though…
Thanks Dan
That helps, At least now I have a idea.
Hi,
Has anyone calculated the approximate activity points burned per each P90X workout disk? If so, please advise. Thanks 🙂
I just discovered this site… I LOVE IT!!! Thank you sooo much… I just started my weight loss journey again! I feel great. I lost 3lbs in my 1st week.
Yay
KC
‘Bout time you found us KC!! 😉
You’re off to a great start, keep up the good work and leave us a note once in awhile to let everyone know how you’re doing. There is a spot in the forum to post your weigh in results if you are interested. Thanks for visiting the site!
I’d say about 11 for the days with ab ripper, maybe 8 or 9 for the days without.
Hi Dan, I am a little confused on what my points should be. I swim for an hour, (3,400 yards) 3 times a week and do P90x 6 days a week. My points without exercise are 21. I just want to see if you can tell me if I’m calculating this right:
On days I don’t workout, I get 21 points.
On M-Wed-Fri I swim for an hour (3,400 yards) and do P90X w/abs, I’m calculating that at an additional 16 points, added to my 21= 37 points.
On T-Th-Sat I only do P90x w/out abs for approx. 45- 60 min. Thats an additional 8 points added to my 21=29.
I have not been eating this many points, I’ve been sticking to around 29 every day. Should I eat the extra points on the days I have a morning and an evening workout? Does it matter if I don’t? I just feel like thats a lot of food to consume. If I don’t eat exactly that amount of points will it work to my disadvantage? It’s really hard to tell how much weight I’m losing at this point because I am putting on a lot of muscle but I know I am losing because my clothes fit so much better. Anyway,I just want to be as accurate as I can be and do this the right way.
Thank you for any help you can give me,
Orlynn
Hello there, Orlynn! You may have to experiment a little with your daily points to figure out what is right for you. Seems that you have a very intense workout schedule so you will definitely need some extra nourishment. I think 29 is a good starting point and then make some adjustments from there based on whether you are losing weight or not. It seems weird but you may actually have to eat a little more (healthy stuff, of course) to lose weight when working out so much. And as you pointed out, it’s not all about the weight loss. If you are losing inches, eating better and feeling healthier you are on the road to success. Keep up the good work and best of luck!
Thank you Dan! I appreciate your help! This is an excellent website!!! Very informative. This is the only website I go to now for any questions I have.
Thank you very much!!!!
Hey thanks so much for the info! Really helping me merge my weight watcher’s goal to my P90X workout…
Hey Mark, thanks for visiting and taking the time to leave a comment. Glad I could help!
I just sent back my Nutrisystem Box of awful food. I decided to try the WW pt system. I was looking on-line and came across your site. WOW, all my question for now have been answered. I use the calucator to figure out some of the foods that I purchased at the grocery store. Looking forward to losing weight, with good tasting and good for me food.
I have been looking everywhere trying to figure this out. My question is this. If I go out and play tennis I am sweating pretty fast. I live in the south and it is a billion degrees outside… so how you do you score that? Does the natural act of starting to sweat automatically qualify you as a moderate exercise. Also, I play ice hockey and for an hour and a half on the ice we go anywhere from skating hard and very intense ( easy to score) to sitting for a few minutes inbetween drills for the coach to explain things… how do I count that?
I am assuming I cant count the 700 calories I burn wearing my heart rate monitor as 7 points?
Hi Debbie, sorry for taking so long to get back with ya (been on vacation). Even without taking the temperature into consideration I would consider tennis to be a pretty intense workout, so I would at least count it as moderate. For the hockey I would just try to determine what percentage of the time you are active compared to what percent you are sitting/standing still. So, for 1.5 hours, if you are active 50% of the time count it as 45 minutes. Hope this helps!