Procedure

1. Assess Measurement Method:

   • Inquire how the user currently measures body fat.
   • Advise that DXA is the high-precision reference, whereas BIA (consumer scales) often underestimates body fat and is sensitive to hydration.
   • Use estimate_body_fat if the user has no recent measurements.

2. Establish Physiological Targets:

   • Define "Essential Fat" minimums: 2–5% for men and 10–13% for women to protect hormonal health.
   • Set age-appropriate targets (e.g., 13–24% for men aged 60+).
   • Note that healthy ranges scale upward with age and BMI.

3. Configure Nutrition Strategy:

   • Calculate protein requirements using compute_protein_target, prioritizing high protein intake to increase lean body mass and enhance fat percentage reduction.
   • Establish macro targets via set_user_macro_targets based on a sustainable dietary pattern (e.g., Mediterranean) rather than short-term restriction.
   • Store the chosen composition strategy using remember.

4. Design Training Intervention:

   • Create or update a plan via create_workout that prioritizes resistance training.
   • Explain that resistance exercise is critical during caloric deficits to minimize lean tissue loss and preserve metabolic rate.
   • Recommend a combination of resistance training and consistent monitoring to track changes in lean mass versus fat mass.

5. Monitoring and Adjustment:

   • Use compute_lean_body_mass periodically to ensure weight loss is coming from fat rather than muscle.
   • If using BIA or skinfolds, advise the user to track long-term trends rather than daily fluctuations due to method variability.