Procedure

1. Calculate Baseline Resting Metabolic Rate (RMR):

   • Determine which equation to use based on available data.
   • Use compute_lean_body_mass first if body fat percentage is known.
   • Prefer the Katch-McArdle method (via compute_bmr) if Lean Body Mass is available.
   • If LBM is unavailable, use compute_bmr (Mifflin-St Jeor) but acknowledge it may underestimate for lean/muscular profiles by approximately 5%.
   • If the user is a high-level athlete, manually adjust the output to align with Ten-Haaf research (+10% variance potential).

2. Apply Sedentary Activity Multiplier:

   • Explicitly avoid "Moderate" or "Very Active" PAL multipliers for the work/study portion of the day.
   • Set the baseline Physical Activity Level (PAL) to 1.2 to 1.4 to account for a professional office or academic environment and the Thermic Effect of Food (TEF).

3. Calculate Tool-Based Exercise Additives:

   • Use compute_calories_burned for each structured training session.
   • Base these calculations on specific MET values or duration/intensity rather than broad daily averages.
   • Sum these values to create a "Training Energy Expenditure" (TEE) total for the week.

4. Adjust for Metabolic Compensation and NEAT Erosion:

   • Screen the user for "NEAT Erosion" (subconscious fatigue leading to less movement outside the gym).
   • Apply a "Constrained TDEE" adjustment if the user reports high-frequency daily training: assume lower-than-expected non-exercise activity.
   • Recommendation: If training frequency is >5 days/week, reduce the training-added calorie estimate by 10-15% to account for compensatory metabolic adaptation.

5. Set Target Intake:

   • Combine (RMR × 1.2–1.4) + (Adjusted Training Calories).
   • Use set_user_macro_targets to apply this evidence-based TDEE to the user's daily plan.
   • Instruct the user to monitor weight trends for 2 weeks to validate against this calculated baseline.