Project Zomboid Strength & Weight Guide

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Project Zomboid Strength & Weight Guide
Carry capacity, weight traits, nutrition thresholds, and exercise planning
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What this tool does

            Calculates carry capacity from Strength + condition penalties, classifies weight into weight-traits, and explains how nutrition “calories” drive weight gain/loss in vanilla Project Zomboid.
          
Carry capacity calculator
Strength level → carry limit, with penalties from Hungry/Thirst/Sick/Bleeding/Injured and trait multipliers (Strong/Stout/Weak/Feeble).
Weight & nutrition planner
Weight traits thresholds, gain/loss “calorie” thresholds, macro multipliers (carbs/lipids), and per-day weight change estimates.
Exercise quick reference
Lists vanilla fitness exercises, required items (Barbell/Dumbbell), metabolic category, and built-in calorie modifier used by the timed action.
Quick inputs

              Strength
              
              Weight (kg)
              
              Calories (PZ)
              
              Fitness
              
Carry cap (baseline)
—
Weight trait
—
Gain threshold
—
Can gain Fitness XP?
—

            Notes: This is for vanilla (no mods). Values use the game’s internal nutrition “calories” units, not real-world kcal.
          
Carry capacity from Strength

            Carry cap is computed as: floor(MaxWeightBase × StrengthWeightMod) − penalties, then multiplied by a trait multiplier (Strong/Stout/Feeble/Weak).
          
Strength level
5
Carry trait

                    None
                  
                    Stout
                  
                    Strong
                  
                    Feeble
                  
                    Weak
                  
Condition penalties (reduce carry cap)

                    Hungry
                    
                    Thirst
                    
                    Sick
                    
                    Bleeding
                    
                    Injured
                    
                    Only levels 2–4 apply penalties in vanilla.
                  
Result
—
—
Tips

                    If your carry cap looks “too low”, check Hungry/Thirst/Sick/Injured moodles. They directly reduce the cap before trait multipliers are applied.
                  
Strength → WeightMod table

                    Strength
                    WeightMod
                    Base cap (8×mod)
                  
              “Base cap” is before penalties and before Strong/Stout/Weak/Feeble multipliers.
            
Weight traits & nutrition thresholds

            Weight traits are applied automatically from your current weight. Nutrition “calories” then drive weight gain/loss when above/below thresholds.
          
Your weight
kg

                    —
                  
—
Weight change calculator (Nutrition)

                  Calories (PZ)
                  
                  Metabolism trait
                  
                  Carbohydrates
                  
                  Lipids
                  
Gain threshold
—
If calories are above this, weight can increase.
Loss threshold
—
If calories drop below this, weight can decrease.
Estimated weight change
—

                Macro bonus for gaining: if Carbs > 700 or Lipids > 700 ⇒ 3× gain rate; else if > 400 ⇒ 2×; else 1×.
              
Calorie burn rate (Nutrition.updateCalories)

                  Activity
                  
                  Energy multiplier
                  
                  Action caloriesModifier
                  
                  Hours
                  
Estimated calories change
—

                Movement modes (walk/run/sprint) use fixed multipliers and ignore Energy/Action multipliers in this routine. Idle/sleep uses both.
              
Fitness XP restriction from weight trouble

                  Fitness level
                  
                  Weight (kg)
                  
—

                Weight trouble includes: Emaciated, Very Underweight, Overweight, Obese (based on your current weight).
              
Threshold chart

              Gain threshold (line) vs weight. Loss threshold is capped at 0 for weight ≥ 70.
            
Sprint speed modifiers (weight-related)

              When the game applies a sprint-speed multiplier (> 1.0), it can further apply:
              - Overweight: ×0.99
              - Obese: ×0.85
              - Weight > 120kg: ×0.97
            
Vanilla fitness exercises (quick reference)

        Exercises use a metabolic target (Metabolics.Fitness or Metabolics.FitnessHeavy). The timed action also sets caloriesModifier = 3.
      
FilterExample: squats / barbell / FitnessHeavy

            Needs Barbell
          
            Needs Dumbbell
          
            FitnessHeavy only
          
Metabolics (MET)
Metabolics.Fitness
MET = 6.0
Metabolics.FitnessHeavy
MET = 9.0

          Fitness actions set metabolic target to one of these and set caloriesModifier = 3.
        
Reference tables

        Quick lookups for weight trait thresholds, metabolism thresholds, and carry trait multipliers.
      
Weight trait thresholds (kg)

                  Trait
                  Range
                
            These are auto-applied by the nutrition system based on your current weight.
          
Carry trait multipliers

                  Trait
                  Multiplier
                
            Applied after penalties are subtracted.
          
Carry penalties by moodle level