PFFV Score Calculator

Enter a meal’s protein, fiber, fluid, volume, and calories to get a single 0–100 fat-loss verdict from Naiman’s PFFV framework.

Enter Meal Details

Water plus any near-zero-calorie beverages (tea, black coffee, diet soda).

Cooked weight in grams works for most meals; for soups and drinks, cc and grams are roughly interchangeable.

Results

Verdict
Awaiting input
—/ 100
Component Breakdown
  • Protein— / 25 pts

    % calories from protein, capped at 50%

  • Fiber— / 25 pts

    g per 100 cal, capped at 5

  • Fluid— / 25 pts

    ml per calorie, capped at 3

  • Volume— / 25 pts

    g per calorie, capped at 4

How the PFFV Score Works

Ted Naiman’s PFFV framework says fat-loss-friendly meals stack four levers: Protein, Fiber, Fluid, and Volume. Each lever earns up to 25 points, summed to a 0–100 score.

The Formula (v1)

protein_pts = min(50, protein_g * 4 / calories * 100) / 50 * 25
fiber_pts   = min(5,  fiber_g / (calories / 100))       / 5  * 25
fluid_pts   = min(3,  fluid_ml / calories)              / 3  * 25
volume_pts  = min(4,  total_volume / calories)          / 4  * 25
score = protein_pts + fiber_pts + fluid_pts + volume_pts

Verdict bands:

  • Fat-loss friendly— score ≥ 60. Three or four levers pulled hard.
  • Borderline— score 30–60. One or two levers carrying the meal.
  • Avoid for fat loss— score < 30. Calorie-dense, low on all four levers.

For a per-food view of the same ideas, the Satiety Per Calorie Calculator scores single ingredients on a similar basis.

Related

PFFV Framework

The explainer: what each of Protein, Fiber, Fluid, and Volume does, and how to pull all four levers at the table.

Satiety Per Calorie Calculator

Score a single food on fullness per calorie using protein, fiber, water, and energy density.