Procedure

1. Identify Primary Training Goal: Confirm if the objective is Hypertrophy (muscle growth), Weight Reduction (fat loss), or Body Recomposition (simultaneous fat loss and muscle gain).
2. Establish Baseline Energy Needs:
   • Use compute_bmr and compute_tdee based on the user's current activity level.
   • Retrieve get_user_preferences to understand existing dietary constraints or preferences.
3. Calculate Target Caloric Intake:
   • Hypertrophy: Apply a moderate caloric surplus above TDEE.
   • Weight Reduction: Apply a deficit of 500–1,000 kcal per day to target a 1–2 lb weekly loss.
   • Body Recomposition: Set intake at maintenance TDEE or a very slight deficit.
4. Determine Protein Requirements:
   • Hypertrophy: 1.4 – 2.0 g/kg of body weight.
   • Weight Reduction: High protein intake (at least 1.6 g/kg) to preserve skeletal muscle mass (SMM).
   • Body Recomposition: ≥ 1.6 g/kg of body weight.
5. Distribute Remaining Macronutrients:
   • Set fat and carbohydrate targets based on the user's preference, ensuring carbohydrates are sufficient to fuel high-intensity training.
   • Use set_user_macro_targets to save these values to the user profile.
6. Provide Meal Dosing Guidance:
   • Advise the user to distribute protein across 4–6 meals per day.
   • Target 20–40 g of protein per meal (or 0.25–0.55 g/kg per meal) to optimize muscle protein synthesis (MPS).
   • Recommend prioritizing high-leucine protein sources (e.g., whey, eggs, lean meats) to reach the leucine threshold.
7. Finalize and Record:
   • Use remember to log the logic used (e.g., "Set at 500 kcal deficit for weight reduction prioritising 1.8g/kg protein").
   • Advise the user that recomposition and hypertrophy require a consistent resistance training stimulus (at least twice per week).