Satiety Per Calorie Calculator

About the Satiety Per Calorie Score

This score is rooted in Dr. Ted Naiman’s Satiety Per Calorie framework — the follow-up to The PE Diet. The premise: foods that fill you up cheapest are dense in protein, fiber, and water — and light on energy density.

The Formula

We normalize every component to a 100g basis, then weight protein and fiber heavily, water lightly, and divide by energy density:

score = (protein_per_100g × 2 + fiber_per_100g × 2 + water_per_100g × 0.05)
        ÷ max(1, calories_per_100g ÷ 100)

The score is rounded to one decimal place. Bands:

• High satiety— score ≥ 6 (most vegetables, lean meats, low-fat dairy)
• Medium satiety— score 3–6 (mixed meals, whole grains, fruit)
• Low satiety— score < 3 (oils, sweets, processed snacks, nuts)

To go from a single score to a daily diet, the PE Diet Calculator is the matching tool from Naiman’s first book.