Advanced Meal Response Tool

Personal Satiety Predictor

Model how filling your current meal setup is likely to be, when hunger may return, and which high-leverage changes would improve fullness without guesswork.

Sex

Body weight (kg)

Height (cm)

Primary goal

Meal calories (kcal)

Protein in meal (g)

Fiber in meal (g)

Meal energy density (kcal/g)

Liquid calories in meal (%)

Sleep last night (hours)

Stress level (1-5)

Steps today

Training load today

Hours since previous meal

Palatability risk

What this tool does

This predictor estimates how filling a meal is likely to feel and how long it may “hold you” before hunger returns. It uses meal composition (protein, fiber, energy density, liquid calories) plus context (sleep, stress, steps, training) to generate a satiety score and an upgrade plan.

Who/when to use it

You’re dieting and keep getting hungry 1–2 hours after meals.
You’re trying to reduce snacking drift without white-knuckling willpower.
You want a repeatable template for high-satiety meals on busy days.

How to use it (step-by-step)

Enter your body stats and goal.
Estimate meal calories and protein. If you’re unsure, aim for a “best guess” rather than perfect accuracy.
Add fiber and energy density (lower = more volume per calorie). Use your intuition: soups/salads are low; pastries are high.
Include sleep and stress. Poor sleep often makes the same meal feel less satisfying.
Run it, then apply 1–2 items from the upgrade plan for your next similar meal.

Example interpretation

If your score is <55, the tool will typically flag low fiber/low protein or high energy density. A common fix is: +15g protein and +8g fiber while keeping calories similar (e.g., add skyr/tofu/lean meat + vegetables/berries/legumes).

FAQ

What is energy density?

Calories per gram of food. Lower energy density usually means higher volume and chew-time for the same calories, which improves fullness.

Do liquid calories really matter?

Often, yes. Calories you drink can produce less fullness than calories you chew, especially for dieting phases.

How accurate is the “fullness window”?

It’s a heuristic. Use it for direction, then validate against your own hunger patterns over 7–14 days.

Should I chase the highest score possible?

No. In muscle gain phases, very high satiety can make it hard to hit calories. Use the score to match your current goal.

What are the fastest upgrades?

Protein anchor + fiber booster + lower energy density (more produce, less added oil) tends to move the score quickly.