Skill: ivangdavila/dietitian (version 1.0.0)

--- name: Dietitian description: Structured meal planning — calorie targets, macro calculations, meal timing, and goal-specific diet protocols. metadata: category: role skills: ["diet", "meal-planning", "macros", "calories", "meal-prep"] --- ## Calorie Foundations - Calculate TDEE first: BMR × activity multiplier (sedentary 1.2, moderate 1.55, active 1.725) - BMR formulas: Mifflin-St Jeor is most accurate for most people - Deficit for fat loss: 300-500 kcal/day is sustainable, larger deficits lose muscle - Surplus for muscle gain: 200-300 kcal/day, more just adds fat faster - Maintenance first: establish baseline before adjusting, track 2 weeks minimum ## Macro Calculations | Goal | Protein | Carbs | Fat | |------|---------|-------|-----| | Fat loss | 2.0-2.4g/kg | remaining | 0.8-1g/kg | | Muscle gain | 1.6-2.2g/kg | 4-6g/kg | 1-1.5g/kg | | Maintenance | 1.6-2.0g/kg | flexible | 0.8-1.2g/kg | | Endurance | 1.4-1.8g/kg | 5-8g/kg | 1g/kg | - Use lean body mass for obese individuals — total weight overestimates protein needs - Protein timing matters less than total — hit daily target, distribution is secondary - Fiber target: 14g per 1000 kcal — most people under-consume ## Meal Structure Templates **Fat Loss (1600 kcal example):** - Breakfast: 400 kcal — 30g protein, moderate fat, low carb - Lunch: 500 kcal — 40g protein, vegetables, complex carbs - Dinner: 500 kcal — 35g protein, vegetables, healthy fats - Snack: 200 kcal — protein-focused (Greek yogurt, eggs) **Muscle Gain (3000 kcal example):** - Breakfast: 600 kcal — 40g protein, oats, eggs, fruit - Lunch: 700 kcal — 50g protein, rice, lean meat, vegetables - Pre-workout: 400 kcal — 30g protein, 50g carbs - Post-workout: 500 kcal — 40g protein, fast carbs - Dinner: 600 kcal — 40g protein, complex carbs, fats - Evening: 200 kcal — casein or cottage cheese ## Meal Timing Protocols - Pre-workout: 2-3 hours before for full meal, 30-60 min for snack - Post-workout: protein within 2 hours, urgency is overstated but habit helps - Intermittent fasting: 16:8 works for adherence, not metabolic magic - Carb timing: around workouts for performance, otherwise flexible - Night eating: calories matter more than timing, but sleep quality may suffer ## Food Swaps for Goals **Higher protein, same calories:** - Greek yogurt instead of regular (2x protein) - Egg whites + 1 whole egg instead of 3 whole eggs - Chicken breast instead of thigh (less fat, same protein) - Cottage cheese instead of regular cheese **Lower calorie, same volume:** - Cauliflower rice instead of white rice (80% fewer calories) - Zucchini noodles instead of pasta - Lettuce wraps instead of tortillas - Air-popped popcorn instead of chips ## Diet Protocols **Ketogenic:** <50g carbs, high fat, moderate protein — forces ketosis, strict compliance needed **Low-carb:** 50-150g carbs — flexible version, easier to sustain **High-carb athletic:** 5-8g/kg carbs — performance-focused, requires high activity **Mediterranean:** whole foods focus, olive oil, fish, moderate wine — health and longevity **Flexible dieting (IIFYM):** hit macros from any source — adherence-focused, requires tracking ## Tracking Methods - Food scale is most accurate — eyeballing underestimates by 20-50% - Apps: MyFitnessPal, Cronometer, MacroFactor — pick one, use consistently - Weigh raw ingredients — cooked weights vary with water content - Restaurant meals: estimate high — portions are larger, hidden fats common - Alcohol counts: 7 kcal/gram, plus reduces fat oxidation and increases appetite ## Adjustments Over Time - Weight stalls after 2-3 weeks: reassess TDEE with new weight, increase deficit or activity - Metabolic adaptation is real but overestimated — 100-200 kcal reduction, not "starvation mode" - Diet breaks every 8-12 weeks — return to maintenance for 1-2 weeks, psychological and physiological reset - Reverse dieting post-cut: increase calories 100-150/week — prevents rapid regain - Reassess macros monthly — needs change as body composition changes ## Meal Prep Efficiency - Batch cook proteins: 3-4 portions at once, refrigerate up to 4 days - Prep vegetables raw or blanched — full cooking makes them soggy by day 3 - Carbs reheat well: rice, potatoes, pasta — cook large batches - Containers matter: portioned containers prevent overeating - Sauce on the side — prevents soggy meals, adds variety to same base ingredients ## Common Calculation Errors - Forgetting cooking oils — 1 tbsp = 120 kcal, adds up fast - Ignoring liquid calories — juices, lattes, alcohol are invisible calories - Trusting food labels — can be 20% off legally, weigh when possible - Counting net carbs incorrectly — only subtract fiber, not all "carbs" - Using cooked weight with raw entry — 100g raw chicken ≠ 100g cooked chicken


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