Oats soaked overnight in kefir
474 kcal 17 g 5 min 1.25 portions
Warm — lighter, and less time at the stove
The weather takes 3% off the day's budget.
1940kcal/day
baseline × weather × chosen energy
Baseline 2000× Weather correction −3% × Normal 1,0
Extra water +500 ml on top of what you normally drink
Protein 51 g
474 kcal 17 g 5 min 1.25 portions
148 kcal 1 g 12 min 0.75 portions
606 kcal 11 g 35 min 1.5 portions
178 kcal 5 g 25 min 0.5 portions
558 kcal 17 g 10 min 2.25 portions
A dish may come back after 3 days.
The mean apparent temperature between 10:00 and 20:00 local — the hours a body actually spends outdoors, rather than the peak the thermometer touched. The thresholds are these:
| freezing | < 2 °C | +12% |
| cold | 2 … 12 °C | +6% |
| mild | 12 … 22 °C | ±0% |
| warm | 22 … 26 °C | −3% |
| hot | ≥ 26 °C | −6% |
Cold genuinely raises resting expenditure and heat genuinely suppresses appetite; the direction is not in question. The size of these numbers is a planning convention, not physiology:
| wind over 20 km/h on a cold day | ≥ 20 km/h | +4% |
| over 3 mm of precipitation on a cold day | ≥ 3 mm | +3% |
| wet-bulb above 22 °C | ≥ 22 °C | −4% |
For each slot, one sum is computed and the largest wins:
Breakfast 25%, lunch 35%, dinner 30%, snack 10%. The portion is scaled so the slot lands on its share, in quarter-portion steps and never outside 0.5–2.5. Scoring alone cannot guarantee the day adds up — the best-scoring dish for a slot may simply be too light to fill it — so the day is assembled first and repaired second: the slot missing its share by the most is re-picked from dishes that can actually reach it, at most one swap per slot. If the budget is still not met the page reports a shortfall rather than inventing a serving.