Please note: This is an unofficial way to calculate syns for Slimming World. If you want to know the exact syns that Slimming World attribute to a recipe or product, you need to be a Slimming World member and have access to their database using their app or website. I would always recommend this if it is within your budget but in the meantime, this syn calculator should give you a guide of approximate syns.
Read on for when this calculator should be used, my favourite uses of syns and more information about syns on Slimming World or click below to jump straight to the calculator.
What are Slimming World Syns?
Syns are a unique feature of the Slimming World plan, designed to quantify the energy value of foods that are not classified as Free Foods or Healthy Extras. These typically include higher-calorie, high-fat, or high-sugar items.
The term “Syns” is derived from the concept of synergy, emphasising the balance between Free Foods, Healthy Extras, and Syns to create a sustainable and enjoyable eating plan. By allowing members to enjoy treats in moderation, Syns help prevent feelings of deprivation and promote long-term adherence to the plan.
When can this calculator be used?
If you are looking to calculate the syns for Slimming World in a snack, then there are a few things you need to consider based on my experiences following the Slimming World plan.
Does the snack contain any free foods on the Slimming World plan, for example, pasta, rice, lean meat etc? If it does, then this calculator will not be suitable.
Is the snack being used as one of your healthy extra choices? Snacks that can be counted as a healthy extra do not also contain syns unless consumed more than the healthy extra allowance.
The best way to use this calculator is to calculate the syns of chocolate, work out the syns of packets of crisps or check the syns in a cocktail or drink of which you know the calories but not the syn value. You could calculate anything from a flavoured coffee to my favourite a Baileys White Russian!
All values calculated should be treated as approximate as Slimming World has not calculated them, and if there are changes to the ingredients of foods, then this can change the calories and, as such, the syn values.
Tracking and logging syns
Keeping track of your Syn intake is crucial for staying on plan and achieving your weight loss goals. Many successful Slimming World members recommend using a food diary to log daily Syn consumption. This helps with accountability and allows you to identify patterns in your eating habits.
Does everyone get the same amount of syns?
Most Slimming World consultants typically advise members to consume around 15 syns daily for convenience.
However, it’s important to note that this approach is not entirely accurate, as Slimming World recommends syns based on factors like gender and weight.
It’s worth mentioning that the amounts provided below are only approximations and can vary depending on your lifestyle and weight loss goals.
One of the benefits of the Slimming World plan is its flexibility. While the official recommendation is to use your Syns daily, some members find success by saving their Syns for special occasions. This approach allows for greater flexibility and enjoyment of treats without feeling restricted.
However, it’s important to note that this method may not work for everyone, and it’s best to find a balance that suits your individual needs and lifestyle.
How many syns can men have on Slimming World?
Men weighing up to 16 stone are often permitted a daily allowance of 25 syns. If a man’s weight falls between 16 and 20 stones, their allowance may increase to 30 syns daily. In the case of men weighing over 20 stone, they may occasionally be granted an allowance of up to 35 syns daily.
How many syns can women have on Slimming World?
For women weighing up to 16 stone, consuming up to 15 syns per day is generally recommended.
Women weighing 16 to 20 stone may have a daily syn allowance of up to 20 syns.
If your weight exceeds 20 stone as a woman, you might be allowed up to 25 syns daily.
Why is there a difference between the syns men and women can have?
I’m sorry for bringing you this news. I strongly disagree with it and find it incredibly unfair!
When I was reading the Slimming World online information, I came across an explanation of the varying syn values, just as I mentioned earlier.
It seems that men and women have significantly different metabolisms, and the nutritionists and dietitians at Slimming World made the decision to align this with the distinct calorie allowances for each gender.
This also clarifies why men often seem to experience faster weight loss at Slimming World, especially if they weigh 20 stone or more and are advised to consume only up to 15 syns per day. It’s natural that they would lose more weight in this case, don’t you agree?
Working out syns without a syns calculator
If you don’t want to use the calculator below then an easy way to estimate syns is by using 20kcal equals 1 syn, when there are no free foods present. It should be noted that this method is not universally accurate and should be used cautiously. The official Slimming World database or app provides the most accurate Syn values.
This makes it easy to calculate out and about if you pick up a 300 kcal bar of chocolate this will be around 15 syns.
My unofficial Slimming World guide to low-syn treats should help you with lots of ideas of things like the best chocolate bars too.
Unofficial Slimming World syns calculator
Please remember this is an unofficial calculator and the best most accurate advice will always be gained from the Slimming World website. Syns is the metric they have created and this is simply an unofficial tool to help you.
I created this tool to help you discover foods with a lower syn value so you can make the most of your syn allowance. Feel free to use it for free!
This website is not affiliated with or endorsed by Slimming World’s official Syns system. The term “syns” used here is purely for informational purposes and is based on my own understanding and experience. Please note: all rights and trademarks associated with “syns” belong to Miles-Bramwell Executive Services Limited, trading as Slimming World.
My favourite uses of syns
I love using my syns well to enjoy lots of tasty things while not going over my allowance. A few of my favourites are:
- I use butter on my bread if I am using bread as a healthy extra.
- Chocolate in the evening (my favourites are ones under five syns!)
- A glass of wine or gin for a meal out or my birthday. I choose wisely and opt for lower syn wines.
- Cocktails for special occasions – some are really high syns but I choose the lower syn cocktails that I enjoy as much.
- Sauces for on my syn-free chips or wedges.
