Procedure

1. Assess Baseline Energy Needs

   • Call compute_tdee using the user's current metrics.
   • Call get_user_preferences to identify the primary goal (weight loss vs. muscle gain).

2. Determine Caloric Target

   • For Weight Loss: Set a target approximately 20% below maintenance to maximize fat loss while preserving lean mass.
   • For Muscle Gain: Set a target approximately 10% above maintenance to support hypertrophy while limiting fat gain.

3. Calculate Macronutrient Distribution

   • Protein First: Calculate protein at 0.7–1.0g per pound of body weight (1.5–2.2g/kg) to protect muscle protein synthesis.
   • Fats: Ensure fat intake is between 20–35% of total calories to maintain hormonal health.
   • Carbohydrates: Assign remaining calories to carbohydrates, generally aiming for 45–65% of total intake depending on training intensity.
   • Initial Baseline Option: If the user has no preference, use a 40% Carbs / 30% Protein / 30% Fat split.

4. Implement Targets

   • Call set_user_macro_targets with the calculated values.
   • Use remember to store that the user is following a "Flexible Control" approach.

5. Educate on Flexible Control

   • Advise the user that no foods are "forbidden" or "bad."
   • Encourage a nutrient-first approach (whole foods) while allowing for varied food choices to reach targets.
   • Emphasize that hitting targets is the goal, rather than strict adherence to a specific food list.

6. Integrate Lifestyle Pillars

   • Advise the user that resistance training is a mandatory component of this plan to prevent muscle atrophy.
   • Schedule a follow-up for 2–4 weeks to monitor objective data (weight) and subjective markers (energy, performance) before making adjustments.