The Sims 4: Weight Gain

Calorie System, Fat and Muscles Explained

Calories in recipes in The Sims 4 lead to body fat
Cake has a lot of calories. Prepare to work out or your Sim is going to pack on a couple pounds from the indulgence.

Players frequently report their Sims gaining weight over time, so I looked into why this happens. It's known the game uses a calorie system to pile on weight whenever Sims overeat, but it isn't very well explained. Additionally Sims who bulk up with lots of muscle may find their size decreasing over time. Let's look into how these two systems work.

Video Guide to the Fit/Fat System and Calories

Calories Lead to Body Fat

Working out in  The Sims 4 helps to burn calories
Muscle-building activities rarely burn calories, and when they do are not as effective as direct cardio.

Most dishes in The Sims 4 have calories, ranging from 50 for dishes like a salad to 500-800 for dishes like gourmet treats such as lobster thermidor. There is a problem with this system, however. People gain pounds based on calorie consumption but burn calories throughout the day whether they exercise or not. Sims do not burn calories without exercising. This means you can gradually gain weight and need to keep it down by doing cardio exercise specifically. Sims also gain 1 pound for every 150 calories consumed, meaning a dish like spaghetti will make your Sim 2 pounds heavier.

The bar within Create-a-Sim moves from 0 to +100 pounds, so do this about 5x eating spaghetti leftovers and you're 10% of the way up the bar and on the way to a bigger figure.

Most muscle-building workouts don't burn calories but rather add muscle, which can add to the bulky look. Keep this in mind if you want your Sims to be slender. You won't keep their size down without getting on a treadmill or going for a jog.

Losing Weight

For every minute spent doing cardio activity, Sims' body fat decreases a tiny amount. Working out just a few hours each week - using a similar strategy for prevening muscle deterioration - can let you avoid the weight gain associated with high quality foods like lobster thermidor.

Muscle Building

Muscle in The Sims 4
Want to keep your Sim's muscles? You'll have to work out once in a while or they may decay.

Muscles are built gradually for every few minutes you're on a workout machine. You don't need to complete the workout to get benefits. If you do gain muscle and want to keep it, you should know that muscle decays over time down to a minimum. Muscle has a floor. If you make a Sim with 50% muscle, it won't decay beneath that point. If you make a Sim with next to no muscle, they could go all the way to full bulk with a good deal of work. If that Sim then stops doing muscle-building activities, it could decay back to the floor of 0 set when they were created. I suppose this is so that player and pre-made Sims do not gradually all get skinny!

Calories List - Calorie Amounts and Hunger Regeneration

Here's a list of most dishes cooked with level 1-10 cooking/gourmet cooking. Dishes learned in other ways may not be listed here. Also, a bug is present with dishes from Outdoor Retreat and a couple of other packs that causes them to have 0 calories. You can abuse this, at least for now as it has an open bug report. I recommended that Maxis consider giving Sims a basal metabolic rate to compensate for making all dishes have calories, as fixing this bug will only make the weight gain worse.

Foods have an efficiency score - that is how well they replenish hunger vs the calories they pack on. It's not a big deal nor was it hard to create. It's simply dividing the hunger regen by the calories and adding a couple decimal places to make it look better. The table is incomplete below a point because I could not find the calories for those dishes, mostly vegetarian. It's likely they share the same calories as the normal variant of the dish but not guaranteed. The purpose here is not to show you the unlock levels etc. For that see the Cooking Guide.

Recipe NameCaloriesHunger RegenerationEfficiency
Garden Salad50125250.0
Fruit Salad70125178.6
Salt and Pepper Shrimp Cocktail75100133.3
Prosciutto-Wrapped Asparagus100125125.0
Scrambled Eggs155175112.9
Fruit and Yogurt Parfait797594.9
Mac and Cheese20017587.5
Franks and Beans20017587.5
Taco Casserole20017587.5
Pancakes20017587.5
Silly Gummy Bear Pancakes20017587.5
French Toast20017587.5
Tuna Casserole20017587.5
High Energy Protein Plate25017570.0
Chicken Stir Fry25017570.0
Pasta Primavera25117569.7
Herb-Crusted Salmon26017567.3
Spaghetti30017558.3
Angry Flaming Spaghetti30017558.3
Chicken Saltimbocca30017558.3
Rack of Lamb30617557.2
Mud Carp31117556.3
Chili32517553.8
Garlic Noodles33017553.0
Caprese Salad33017553.0
Eggs and Toast33317552.6
Cioppino34117551.3
Grilled Cheese30015050.0
BLT30015050.0
Fish Tacos30015050.0
BLT30015050.0
Vegetable Dumplings31115048.2
Omelet42517541.2
Chips and Salsa2007537.5
Spinach Frittata48017536.5
Spinach Frittata48017536.5
Trout Meuniere56517531.0
Chocolate Chip Cookies2507530.0
Monte Cristo Sandwich60017529.2
Meatless Monte Cristo60017529.2
Black and White Cookies2005025.0
Cheese Eyeballs2005025.0
Lobster Thermidor80017521.9
Flirty Heart Cookie2505020.0
Apple Pie4507516.7
Chocolate Cake5007515.0
Hamburger Cake5007515.0
Strawberry Cake5007515.0
Signature Cake5007515.0
Black and White Cake5007515.0
White and Black Cake5007515.0
Tiered Cake5007515.0
Baked Alaska5007515.0
White Cake500255.0
Pan De Muerto050
Almond Macarons050
Spooky Cookies2005025.0
Fruit Cobbler075
Italian Meatballs0125
MineStrone0125
Clam Chowder0125
Ceviche and Chips0125
Caesar Salad0125
Butternut Squash Soup0125
Tiramisu0125
Eggs Benedict0125
Pan Fried Tilapia0175
Fried Fish0175
Fish and Chips0175
Breakfast Scramble0175
Camper's Stew0175
Blackened Bass0175
Gumbo0175
Walleye Surprise0175
Roast Chicken0175
Camper' Stew0175
Ambrosia0175
Vegetable Tempura0175
Blue Confetti Cake
Tofu Tacos
Faux BLT
Zombie cake
Vegetable Chili
Butternut Gnocci
SimCity Cheesecake
Lobster Tortellini
Gourmet Fruitcake
Faux Bacon-Wrapped Asparagus
Faux Lobster Tortellini

How You Can Support The Site and Channel

If you like my sites and Youtube Channel, consider supporting me on Patreon to help me to continue. If you'd like to support my guides in another way you can use our Amazon link for your next purchase (if in the US). We also offer a paypal donate link so you can contribute directly.

Back to The Top


Check Out My Youtube Channel!

We now have a Youtube Channel with over 50 guides in video format to go along with the huge site I've already created. Check it out and consider subscribing if you like my style.


Share Tips and FAQs (6)

Our Sims 4 Community is the place to go for faster answers to questions and discussions about the game. Use the form below to share your own experiences and provide helpful tips to other readers. We are not affiliated with EA and cannot make changes to the game, nor fix bugs.


Buy Sims and any other item at Amazon to support our forum

Support The Site via Amazon
Mai Gaia
Ohmaigawwwd I was wondering about this! My character has been getting pretty chunky recently and I've tried hitting the gym like...once...lmao.
Something to note, though: I have a very thin, "Lazy" trait Sim who never gains weight, no matter what he eats, but his partner's thighs are going to turn into balloons if they get any bigger! I'm wondering if the "Lazy" trait does anything here.
5th April 2019 8:57pm
Playlot
Yes, so to make your sim slimmer you have to be using the treadmill, jogging or even the punching bag will help, but less so. Often thin sims don't gain weight or when they do their body size is reset, not 100% sure why this happens but some presets (set in CAS) do seem to be reverted back to over time in normal game play situations. Maybe linked to certain other traits, it's an interesting thought as the reward trait sims gain when choosing the Body Builder aspiration (High Metabolism) definitely works this way.
6th April 2019 10:14pm
Sue
how do you get this information?
7th April 2019 10:37pm
Playlot
Carl looks at the game code and then writes up the info into guides for those of us who can't (look at code!).
8th April 2019 10:22pm
PeachLyrics
That's a very interesting guide and I wish I could mod those values. (But I am a noob to modding)
3rd May 2019 7:24pm
Kath
I think the Zombie cake is called Corpse Cake in the gamefiles Huh
10th May 2019 7:56pm
Page 1 of 1

Join in:

(never displayed)
 
Bold Italic Strike Quote Line Bullet Numeric Link Image
 
Smile Sad Huh Laugh Mad Tongue Crying Grin Wink Scared Cool Sleep Blush Unsure Shocked
 
Notify me of new posts via email.
 
Remember my name and email for future contributions.
 
I have read and understand the privacy policy. *
 


Support Us

Readers who use adblock or those who'd like to thank us for our efforts can now pledge $1/$5 monthly via Patreon to help us retain the freedom to do what we love to do.

New Videos and Guides

Armageddon Mod (Mod/CC Reviews).

How to Write Songs in The Sims 4Latest in The New How To Section : Learn How to Write Songs and Make Money with Music in The Sims 4. Also, How to Get Abducted by Aliens. We have a guide for using Pregnancy Cheats, Get a Job, Adopting a Kid and How to Cheat.

Alien Abduction in The Sims 4Alien Abduction: I made a Video Guide to Alien Abductions, Alien Babies in The Sims 4 Get to Work.

New How To Section : The new How To's section is updated with How to Get Abducted by Aliens. You can also learn how to use Pregnancy Cheats, Get a Job, Adopting a Kid and How to Cheat. It's meant to help newcomers or those with specific problems and will be greatly expanded over coming months.

New Charisma Video
I've created a fairly detailed Charisma Video Guide to accompany the normal Charisma text guide. My goal is to have every skill covered by the end of the year, if possible.

Seasons and Guide Updates