## Table of contents:

The Points Diet is mainly based on the calories of food, and each person has a certain number of points that they can consume during the day, counting how much each food is worth. Thus, consumption throughout the day should be planned according to this score, and practically any type of food can be consumed.

To keep track of the points, it is necessary to write down all the foods and the amounts consumed during the day, which also helps to reflect on what you eat and learn to better combine he althier foods, which normally spend less diet points.

## How to calculate the amount of points allowed

The amount of points allowed for each person to consume throughout the day varies according to gender, height, weight and the type of physical activity practiced.

### Step 1:

The first calculation is done to find the Basal Metabolic Rate (BMR), according to the following formulas:

#### Women:

- 10 to 18 years: Weight x 12.2 + 746
- 18 to 30 years: Weight x 14.7 + 496
- 30 to 60 years: Weight x 8.7 + 829
- Over 60: Weight x 10.5 + 596

#### Men:

- 10 to 18 years: Weight x 17.5 + 651
- 18 to 30 years: Weight x 15.3 + 679
- 30 to 60 years: Weight x 8.7 + 879
- Over 60+: Weight x 13.5 + 487

### Step 2:

After this calculation, it is necessary to add the expense with physical activity, because those who practice some exercise are en titled to consume more points in the diet. For this, it is necessary to multiply the BMR value obtained by the physical activity factor, according to the table below:

Man |
Woman |
Physical Activity |

1, 2 | 1, 2 | Sedentary: does not practice any physical activity |

1, 3 | 1, 3 | Sporadic exercise at least 3x a week |

1, 35 | 1, 4 | Exercise 3x a week for at least 30 min |

1, 45 | 1, 5 | Exercise 3x a week for more than an hour |

1, 50 | 1, 60 | Daily exercises, lasting from 1h to 3h |

1, 7 | 1, 8 | Daily exercises, lasting more than 3h |

So, a 40-year-old woman weighing 60 kg, for example, has a BMR of 1401 kcal, and if she practices physical activity for 30 minutes at least 3x/week, she will have a total expenditure of 1401 x 1, 4=1961 kcal.

### Step 3:

After finding out how many calories you burn throughout the day, you need to calculate how many points you are allowed to consume to lose weight. To do this, divide your total calories by 3.6, which is the total points needed to maintain your weight. Thus, to lose weight, it is necessary to reduce 200 to 300 points from the total obtained.

In the example given of the 40-year-old woman, the calculation looks like this: 1961/3, 6=544 points. To lose weight, she will have to reduce 200 points from this total, leaving 544 - 200=344 points.

## Amount of points for each food

In the points diet, each food has a certain point value that must be counted throughout the day.For example, vegetables like radishes, tomatoes, and Swiss chard are worth 0 points, while vegetables like squash, beets, and carrots are worth 10 points. Juices range from 0 to 40 points, while 200 ml of soda are worth 24 points. A French bread, for example, costs 40 points, the same value as 1 small unit of sweet potato.

Thus, in this diet, all foods are allowed, and the main care must be taken not to exceed the total number of points allowed per day. However, having a balanced diet with he althier foods, such as fruits, vegetables and whole foods, allows the consumption of a greater amount of food, which gives a greater feeling of satiety and keeps hunger away for longer. For a complete list of foods and points, click on: Points Diet Food Table.

## Points Diet Rules

In addition to respecting the total points allowed per day, in order to lose weight with this diet it is also necessary to follow some rules, such as:

- Do not exceed the amount of daily points;
- Do not exaggerate in food doses;
- Don't fast and don't save one day's points to use them the next;
- Do not ingest an amount of points less than the recommended minimum;
- Do not eat more than 5 foods rated as zero points per day;
- By practicing exercises you earn extra points, but they can only be spent on the same day;
- Do not eat less than 230 points a day;
- After losing 5 kg, you must recalculate the amount of points you can ingest per day.

The points diet can be done at home, alone or accompanied.