Sets personal nutrition targets – protein at 1.6-2.2 g/kg, a calorie budget from goal and activity, fiber and hydration floors – and a repeatable meal structure with a review-and-adjust protocol for fat loss, muscle gain, or maintenance.
Sets personal nutrition targets - protein at 1.6-2.2 g/kg, a calorie budget from goal and activity, fiber and hydration floors - and a repeatable meal structure with a review-and-adjust protocol for fat loss, muscle gain, or maintenance. Use when someone asks "how much protein should I eat", "set my macros for a cut", "why has my weight stalled", or "build me a sustainable diet framework". General wellness guidance, not medical advice. Do NOT use to produce a specific week of recipes with a shopping list and prep schedule - use meal-planner instead (this skill sets the targets; meal-planner cooks to them); for the broader multi-pillar health routine, use longevity-protocol.This is the skill's description: the text your AI reads to decide when the skill applies.
nutrition-planner/SKILL.md
---
name: Nutrition Planner
description: Sets personal nutrition targets - protein at 1.6-2.2 g/kg, a calorie budget from goal and activity, fiber and hydration floors - and a repeatable meal structure with a review-and-adjust protocol for fat loss, muscle gain, or maintenance. Use when someone asks "how much protein should I eat", "set my macros for a cut", "why has my weight stalled", or "build me a sustainable diet framework". General wellness guidance, not medical advice. Do NOT use to produce a specific week of recipes with a shopping list and prep schedule - use meal-planner instead (this skill sets the targets; meal-planner cooks to them); for the broader multi-pillar health routine, use longevity-protocol.
---
# Nutrition Planner
Most diets fail on adherence, not knowledge: targets are set too aggressively, protein is an afterthought, and there is no rule for when and how to adjust. This skill sets defensible targets, wraps them in a repeatable meal structure, and installs a review protocol - so the plan survives month three, not just week one. It sets the numbers; turning them into a specific week of recipes, a shopping list, and a prep schedule is meal-planner's job.
## Operating procedure
Order matters: protein is set before calories because it is the highest-leverage macro and it anchors satiety; structure comes last because it exists to deliver the targets, not the reverse.
### Step 1: Gather inputs
Collect: body weight (kg or lbs), goal (fat loss, muscle gain, or maintenance), training days per week and type, occupation activity (desk vs on-feet), dietary pattern or restrictions (vegetarian, allergies - allergies are non-negotiable), rough current eating pattern, and past diet attempts with why they broke down. If weight or activity is a guess, label it a guess and use the conservative end of every range. Screen for the medical conditions in Escalation before setting any deficit.
### Step 2: Set the protein target
Default 1.6-2.2 g per kg of body weight per day: low end for sedentary individuals, high end for anyone training 3+ days per week. Distribute across at least 3 meals to maximize muscle protein synthesis - a 140 g target is roughly 3 × 45 g, not one 100 g dinner. Anchor foods: eggs, Greek yogurt, cottage cheese, chicken, fish, legumes, tofu. For plant-based users, bias toward the higher end of the range to offset lower per-food density.
### Step 3: Set the calorie budget
Estimate maintenance as body weight in lbs × 14-16 (14 for desk workers, 16 for active individuals). Then apply the goal adjustment: fat loss, a 300-500 kcal deficit; muscle gain, a 200-300 kcal surplus; maintenance, no adjustment. Hard red line: never program a deficit beyond 750 kcal/day - it reliably destroys adherence and muscle mass. Whatever calories remain after protein split between carbohydrate and fat according to preference; adherence beats any particular ratio.
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