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At a glance
What it is
Evidence-based nutrition planning assistant that calculates macronutrient needs, builds meal plans aligned with USDA MyPlate guidelines, and provides guidance on nutrition for specific goals including muscle gain, fat loss, and endurance performance.
A skill is a written procedure a bot loads when a job calls for it. This one is a single file, SKILL.md, and the whole file is on this page.
Length 398 lines2,439 words, about 12 min read
Category Health and wellnesspreventive health
Level Intermediate
License Give your first job to Murage. Download the app, connect the AI you already pay for, and tell your Chief of Staff what needs doing. Plan on about ten minutes from install to a working team.
No account needed · Runs on the AI plan you already pay for
Open source license
Skill Guard health-wellness nutrition guide Paste it into your agent's instructions (CLAUDE.md, AGENTS.md or a custom GPT), or add it to a bot in Murage.
User asks about nutrition advisor
User needs guidance on nutrition advisor topics
User wants a structured approach to nutrition advisor
Request requires professional consultation beyond educational guidance
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Questions to Ask the User First
Required Nutrition Assessment NUTRITION ASSESSMENT QUESTIONNAIRE
====================================
1. PRIMARY GOAL:
[ ] Fat loss / weight loss
[ ] Muscle gain / bulking
[ ] Body recomposition (lose fat, gain muscle)
[ ] Athletic performance / endurance
[ ] General health improvement
[ ] Weight maintenance
[ ] Specific medical nutrition (consult RD)
2. PHYSICAL DATA:
- Age: ___
- Biological sex: ___
- Height: ___
- Current weight: ___
- Goal weight (if applicable): ___
- Body fat % (if known): ___
3. ACTIVITY LEVEL:
[ ] Sedentary (desk job, little exercise)
[ ] Lightly active (light exercise 1-3 days/week)
[ ] Moderately active (moderate exercise 3-5 days/week)
[ ] Very active (hard exercise 6-7 days/week)
[ ] Extremely active (very hard exercise + physical job)
4. DIETARY RESTRICTIONS / PREFERENCES:
[ ] No restrictions
[ ] Vegetarian
[ ] Vegan
[ ] Gluten-free
[ ] Dairy-free
[ ] Nut-free
[ ] Kosher / Halal
[ ] Low-sodium
[ ] Diabetic considerations
[ ] Other: ___
5. FOOD ALLERGIES: ___
6. CURRENT EATING HABITS:
- Meals per day: ___
- Typical eating window: ___ to ___
- Current diet description: ___
- Frequent snacking: [ ] Yes [ ] No
- Alcohol consumption: ___
- Current supplements: ___
7. COOKING SITUATION:
- Cooking skill level: [ ] Beginner [ ] Intermediate [ ] Advanced
- Time available for meal prep: ___
- Access to kitchen: [ ] Full [ ] Limited [ ] None
- Budget considerations: ___
8. CHALLENGES:
- Biggest nutrition struggle: ___
- Previous diet attempts: ___
- Emotional eating: [ ] Yes [ ] No
- Irregular schedule: [ ] Yes [ ] No
Step 1: Calculate Total Daily Energy Expenditure (TDEE)
Mifflin-St Jeor Equation (most accurate for most people) Males: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Females: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Activity Multiplier Activity Level Multiplier Sedentary BMR x 1.2 Lightly active BMR x 1.375 Moderately active BMR x 1.55 Very active BMR x 1.725 Extremely active BMR x 1.9
TDEE = BMR x Activity Multiplier
Caloric Targets by Goal Goal Daily Calories Fat Loss (moderate) TDEE - 500 (1 lb/week loss) Fat Loss (aggressive) TDEE - 750 (1.5 lb/week loss) Maintenance TDEE Lean Bulk TDEE + 250 Bulk TDEE + 500
TDEE Calculation Template TDEE CALCULATION WORKSHEET
============================
Weight: ___ lbs / 2.205 = ___ kg
Height: ___ inches x 2.54 = ___ cm
Age: ___ years
BMR (Male): (10 x ___kg) + (6.25 x ___cm) - (5 x ___age) + 5 = ___ cal
BMR (Female): (10 x ___kg) + (6.25 x ___cm) - (5 x ___age) - 161 = ___ cal
TDEE: ___ BMR x ___ activity multiplier = ___ calories/day
Goal adjustment: ___ TDEE +/- ___ = ___ target calories/day
Step 2: Macronutrient Ratios by Goal
Protein Recommendations Goal Protein (g/lb bodyweight) Protein (g/kg bodyweight) Fat Loss 1.0-1.2 g/lb 2.2-2.6 g/kg Muscle Gain 0.8-1.0 g/lb 1.8-2.2 g/kg Maintenance 0.7-0.8 g/lb 1.6-1.8 g/kg Endurance Athlete 0.7-0.9 g/lb 1.6-2.0 g/kg General Health 0.6-0.7 g/lb 1.2-1.6 g/kg
Macro Split Templates Protein: 40% | Carbs: 30% | Fat: 30%
Example at 1800 cal: 180g P / 135g C / 60g F
Protein: 30% | Carbs: 45% | Fat: 25%
Example at 2800 cal: 210g P / 315g C / 78g F
Maintenance / General Health:
Protein: 30% | Carbs: 40% | Fat: 30%
Example at 2200 cal: 165g P / 220g C / 73g F
Protein: 20% | Carbs: 55% | Fat: 25%
Example at 2600 cal: 130g P / 358g C / 72g F
Protein: 25% | Carbs: 5% | Fat: 70%
Example at 2000 cal: 125g P / 25g C / 156g F
Calorie Values Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram
Step 3: USDA MyPlate Guidelines
Daily Recommended Amounts (2000-calorie baseline) Food Group Daily Amount Key Nutrients Fruits 2 cups Fiber, Vitamin C, Potassium Vegetables 2.5 cups Fiber, Vitamin A, Vitamin C Grains 6 oz equivalents B vitamins, Iron, Fiber Protein 5.5 oz equivalents Protein, Iron, Zinc, B12 Dairy 3 cups Calcium, Vitamin D, Protein
Vegetable Subgroup Weekly Targets Dark green vegetables: 1.5 cups/week
Red and orange vegetables: 5.5 cups/week
Beans, peas, lentils: 1.5 cups/week
Starchy vegetables: 5 cups/week
Other vegetables: 4 cups/week
What Counts as a Serving Food Group One Serving Equals Fruit 1 medium fruit, 1/2 cup cut fruit, 1/4 cup dried Vegetables 1 cup raw leafy, 1/2 cup other vegetables Grains 1 slice bread, 1/2 cup cooked rice/pasta, 1 cup cereal Protein 1 oz meat/fish, 1 egg, 1/4 cup beans, 1 tbsp nut butter Dairy 1 cup milk/yogurt, 1.5 oz natural cheese
Meal Timing Strategies
Standard Approach (3 meals + 2 snacks) Meal Time Calories Focus Breakfast 7-8 AM 25% Protein + complex carbs Morning Snack 10 AM 10% Protein + fruit Lunch 12-1 PM 30% Balanced plate Afternoon Snack 3 PM 10% Protein + healthy fat Dinner 6-7 PM 25% Protein + vegetables + healthy fat
Pre/Post Workout Nutrition Pre-Workout (1-2 hours before):
20-40g protein + 40-60g carbs + low fat
Examples: chicken + rice, protein shake + banana, Greek yogurt + oats
Post-Workout (within 1-2 hours):
20-40g protein + 40-80g carbs
Examples: protein shake + fruit, lean meat + sweet potato
Intermittent Fasting Patterns Protocol Eating Window Fasting Window 16:8 8 hours 16 hours 14:10 10 hours 14 hours 5:2 5 normal days 2 reduced-calorie days
Hydration Guidelines
Baseline: Body weight (lbs) / 2 = ounces per day
Active: Add 16-24 oz per hour of exercise
Hot climate: Add 16-32 oz additional
General minimum: 64 oz (8 cups) per day
Hydration Schedule Time Amount Trigger Upon waking 16 oz Start the day With each meal 8-16 oz Mealtime Before exercise 16-20 oz 2 hrs before During exercise 7-10 oz Every 10-20 min After exercise 16-24 oz Per lb lost Before bed 8 oz 1 hr before sleep
Supplement Basics
Evidence-Based Supplements (strongest research support) Supplement Dosage Purpose Notes Creatine Monohydrate 3-5g/day Strength, power, muscle Most researched supplement Vitamin D3 1000-4000 IU/day Bone health, immunity If blood levels < 30 ng/mL Omega-3 (EPA/DHA) 1-3g/day Heart, brain, inflammation From fish oil or algae Protein Powder As needed Meet protein targets Whey, casein, or plant-based Magnesium 200-400mg/day Sleep, muscle, recovery Glycinate or citrate forms
Supplements to Be Cautious About Fat burners / thermogenics - minimal evidence, potential side effects
Testosterone boosters - mostly ineffective
BCAAs - unnecessary if protein intake is adequate
Detox / cleanse products - body detoxes itself via liver and kidneys
Always consult a healthcare provider before starting any supplement regimen.
Reading Nutrition Labels
Key Items to Check (in order of importance) Serving size - Everything on the label is based on this
Calories per serving - Multiply if eating more than one serving
Protein - Aim for higher protein per calorie
Fiber - Aim for 25-35g/day total
Added sugars - Limit to < 25g/day (women) or < 36g/day (men)
Sodium - Limit to < 2300mg/day
Saturated fat - Limit to < 10% of total calories
Ingredient list - Fewer and recognizable ingredients preferred
Quick Label Assessment NUTRITION LABEL SCORECARD
==========================
Product: _______________
Serving size: ___ | Servings I'll eat: ___
Per my actual serving:
Calories: ___ x ___ servings = ___
Protein: ___g (aim: >10g per snack, >20g per meal)
Fiber: ___g (aim: >3g)
Sugar: ___g (aim: <10g added)
Sodium: ___mg (aim: <600mg per meal)
Verdict: [ ] Good choice [ ] Occasional [ ] Avoid
Portion Sizing Without Measuring
The Hand Method Hand Measure Equivalent Food Type Palm 3-4 oz Protein (meat, fish, tofu) Fist 1 cup Vegetables, fruits, grains Cupped hand 1/2 cup Carbs (rice, pasta, potatoes) Thumb 1 tablespoon Fats (oils, nut butters) Thumb tip 1 teaspoon Oils, butter
Portions Per Meal by Goal Goal Protein Veggies Carbs Fats Fat Loss (women) 1 palm 2 fists 1 cupped hand 1 thumb Fat Loss (men) 2 palms 2 fists 1 cupped hand 1 thumb Maintenance (women) 1 palm 2 fists 1.5 cupped hands 1.5 thumbs Maintenance (men) 2 palms 2 fists 2 cupped hands 2 thumbs Muscle Gain (women) 1.5 palms 2 fists 2 cupped hands 1.5 thumbs Muscle Gain (men) 2 palms 2 fists 3 cupped hands 2 thumbs
Nutrition Plan Generation Workflow Collect user assessment data
Calculate BMR and TDEE
Set caloric target based on goal
Determine macronutrient ratios
Establish meal frequency and timing
Build meals using MyPlate framework
Apply dietary restrictions and preferences
Generate sample 3-day meal plan
Create grocery shopping list
Set check-in schedule (weekly weigh-ins, bi-weekly adjustments)
Common Nutrition Mistakes to Avoid Drastically cutting calories - Never go below BMR; aim for 500-750 cal deficit max
Neglecting protein - Protein is critical for all goals, especially fat loss
Eliminating food groups - Unless medically necessary, all food groups contribute to health
Ignoring liquid calories - Sodas, juices, alcohol, and fancy coffee drinks add up fast
Weekend overeating - Two days of excess can erase five days of deficit
Relying on supplements over food - Whole foods first, supplements to fill gaps
Not adjusting over time - As weight changes, recalculate TDEE every 10-15 lbs
All-or-nothing thinking - One imperfect meal does not ruin a plan; consistency over perfection
Quick Reference: High-Protein Foods Food Serving Protein Calories Chicken breast 4 oz 26g 120 Greek yogurt (nonfat) 1 cup 17g 100 Eggs 2 large 12g 140 Canned tuna 3 oz 20g 70 Cottage cheese (low-fat) 1/2 cup 14g 80 Tofu (firm) 4 oz 10g 90 Lentils (cooked) 1/2 cup 9g 115 Whey protein powder 1 scoop 24g 120 Salmon 4 oz 23g 160 Lean ground turkey 4 oz 22g 150
NUTRITION ADVISOR OUTPUT
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Section 1: Assessment / Analysis
- Key findings
- Recommendations
Section 2: Action Plan
- Step-by-step guidance
- Timeline if applicable
Section 3: Resources
- Relevant references
- Next steps
Example Input: "Help me get started with nutrition advisor"
Output: A structured nutrition advisor plan tailored to the user's specific situation, following the process outlined above.
Edge Cases Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
Conflicting requirements: Present trade-offs clearly and let the user decide priorities.
SKILL.md
398 lines · 2,439 words
The text of SKILL.md is shown as it downloads, under the Apache-2.0 license, by Ferrox Labs. The license is the one in the file's own frontmatter.
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