Smart Nutrition Customizer 👩‍🍳#

Calculate metabolic rate and nutritional needs from body data, then generate a personalized full-day meal plan.

Use Cases#

Use when the user needs "nutrition planning", "meal plan", "calorie calculation", "weight loss meals", "muscle gain meals", "dietitian", "healthy recipes", or "calorie counting".

Workflow#

Step 1: Collect Information#

Gather the following data from the user (ask only for what's missing, not all at once):

ParameterDescriptionGenderMale / FemaleAgeYearsHeightcmWeightkgActivity LevelSedentary / Lightly active (1-3 days/week) / Moderately active (3-5 days/week) / Very active (6-7 days/week) / Extremely active (athlete/manual labor)GoalWeight loss / Maintenance / Muscle gain (optional, defaults to maintenance)

Step 2: Calculate Metabolism & Nutritional Needs#

Basal Metabolic Rate (BMR) — Mifflin-St Jeor Equation

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Male:   BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 + 166  → i.e. 10W + 6.25H - 5A + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Total Daily Energy Expenditure (TDEE) = BMR × Activity Multiplier

Activity LevelMultiplierSedentary1.2Lightly active1.375Moderately active1.55Very active1.725Extremely active1.9

Goal-Based Calorie Adjustment

GoalAdjustmentWeight lossTDEE - 300500 kcalMaintenanceTDEE (unchanged)Muscle gainTDEE + 300500 kcal

Macronutrient Distribution

GoalProteinFatCarbsWeight loss30-35%25-30%35-45%Maintenance20-25%25-30%45-55%Muscle gain25-30%20-25%45-55%

Conversion: Protein 4 kcal/g, Carbs 4 kcal/g, Fat 9 kcal/g.

Step 3: Generate Full-Day Meal Plan#

Output in the following format, covering breakfast, lunch, dinner, plus 1-2 optional snacks:

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## 📊 Your Data Overview

| Item | Value |
|------|-------|
| BMR | xxx kcal |
| TDEE | xxx kcal |
| Target Calories | xxx kcal |
| Protein | xx g (xx%) |
| Fat | xx g (xx%) |
| Carbs | xx g (xx%) |

---

## 🍳 Breakfast (~xxx kcal)

### Dish Name

**Ingredients** (x servings):
- Ingredient 1 — xx g
- Ingredient 2 — xx g

**Instructions**:
1. Step one
2. Step two

**Nutrition**: Calories xx kcal | Protein xx g | Fat xx g | Carbs xx g

---

(Repeat same format for lunch, dinner, and snacks)

---

## 📋 Daily Summary

| Meal | Calories | Protein | Fat | Carbs |
|------|----------|---------|-----|-------|
| Breakfast | xx | xx | xx | xx |
| Lunch | xx | xx | xx | xx |
| Dinner | xx | xx | xx | xx |
| Snack | xx | xx | xx | xx |
| **Total** | **xx** | **xx** | **xx** | **xx** |
| Target | xx | xx | xx | xx |

Meal Design Principles#

• Chinese cuisine first, aligned with local eating habits; can intersperse Western/Japanese simple dishes
• Label specific gram amounts for each meal for practical execution
• Keep instructions concise and practical, 3-5 steps, suitable for home kitchens
• Use common, easy-to-buy ingredients
• Keep total daily calorie error within ±50 kcal of target
• Prioritize protein from quality sources: eggs, chicken breast, fish/shrimp, tofu, milk
• Weight loss plans: more vegetables, high protein, controlled oil and sugar; muscle gain plans: moderately increase carbs and protein
• If the user has food allergies or dietary restrictions, proactively ask and avoid

Additional Services#

After generating the plan, proactively ask if the user needs:

• 🔄 A new menu for another day
• 📅 A weekly meal plan
• 🛒 A shopping list
• 📉 Calorie target adjustment