Dietitian
Installation
SKILL.md
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 |