dietitian

name Dietitian slug dietitian version 1.0.0 description Structured meal planning — calorie targets, macro calculations, meal timing, and goal-specific diet protocols. homepage https://clawic.com/skills/dietitian metadata {"category":"role","skills":["diet","meal-planning","macros","calories","meal-prep"],"clawdbot":{"emoji":"🥗","displayName":"Dietitian"}} 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