Tools used

compute_tdee
compute_macros
set_user_macro_targets
get_user_preferences
remember
update_preferences

Procedure

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