Um, I explained what i did in one of the posts (response to this) I can't send you a points calculator. You have to buy that. sorry. I recommend counting the calories, exercising 20 minutes 4-6 times a week, 5 fruits/veggies (combined), 2 milk (3 for teens)(8 oz./1 cup), and 6 8oz. (1 cup) glasses of water per day.