Food Points Calculator
Estimate the points of a food from calories, fat and fibre, using the classic formula of weight-loss programmes.
Tip: Read the label for the real portion, not per 100 g — the most common mistake is counting the points of 100 g when you've eaten 250 g.
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About this digital tool
Points systems turn food into a single number that makes comparison easier: foods high in calories and fat get more points, while fibre lowers them. This tool uses the classic community formula: points = calories ÷ 50 + fat ÷ 12 − min(fibre, 4) ÷ 5, rounded and not less than zero.
Enter the values from the food label for one portion, and multiply by the number of portions for a total. It is an estimate and is not linked to any commercial programme; the points of the official programmes today are calculated with other formulas (which include sugar and protein), so don't mix them up.
How to use
- Read the food label for one portion
- Enter the calories (kcal) per portion
- Enter the fat and fibre in grams
- Enter how many portions you will eat
- Read the points per portion and the total
Frequently asked questions
How are the points of a food calculated?
In the classic formula: calories ÷ 50 + fat (g) ÷ 12 − fibre (g, maximum 4) ÷ 5. The result is rounded to the nearest whole number. E.g. 250 kcal, 8 g fat and 3 g fibre give about 5 points.
Is it the same as Weight Watchers?
No. This is an estimate using the old community formula and is not linked to the official programme, which uses revised formulas and a personal daily budget.
Why does fibre lower the points?
Because fibre fills you up more and adds little usable energy. The formula counts up to 4 g per portion so that fibre-rich foods are favoured.
How many points should I eat per day?
It depends on weight, height, age and goal — there is no single number. For the right calories use the TDEE calculator and consult a dietitian.
Does it work for drinks and desserts?
Yes, but sugary drinks and low-fat desserts come out with low points even though they contain a lot of sugar. Use it as a guide, not as a substitute for a balanced diet.