Tools used

compute_protein_target
get_user_preferences
set_user_macro_targets
create_note
create_meal

Procedure

Calculate Evidence-Based Protein Targets
- Determine the user's daily protein requirement using compute_protein_target.
- Apply the following multipliers based on user goals:
  - General Health (RDA): 0.8 g/kg
  - Active/Maintenance: 1.2–1.6 g/kg
  - Strength/Hypertrophy: 1.6–2.4 g/kg
  - Aging/Recovery: 1.2–1.5 g/kg
Define Meal Slots and Timing
- Divide the total daily target into 3–5 "protein slots" to ensure even distribution.
- Aim for 20–40g of protein per meal (or approximately 0.4–0.5 g/kg per meal) to maximize muscle protein synthesis.
- Advise the user to avoid "back-loading" (consuming most protein at dinner).
Translate Grams to Visual Portions (The Palm Method)
- Coach the user on the Palm Heuristic: 1 palm-sized portion of dense protein (meat, fish, soy, eggs) is approximately 20–30g of protein.
- Calculate the number of "palms" required per meal based on their targets (e.g., a 30g target = 1 palm).
Identify Protein Anchors
- Help the user identify "protein anchors" for their meals.
- Focus education on protein density in sources like poultry, fish, tofu, and legumes.
- Instruct the user on label literacy: looking for protein grams per serving rather than just total calories.
Implement Behavioral Strategies
- Use an Addition Mindset: Suggest adding high-protein items (e.g., 15g Greek yogurt) to existing meals rather than restricting food.
- Set a SMART goal for the current week (e.g., "Add one 25g protein anchor to breakfast every day").
- Create a summary note for the user using create_note detailing their "Palm" targets and meal distribution plan.
Monitor Satiety and Adherence
- Instruct the user to log subjective hunger 2–3 hours after a meal.
- If hunger is high, suggest increasing the protein portion size for that specific meal slot in the next session.