nutrition-tracking

name: nutrition-tracking description: | Nutrition intake tracking and analysis via wger. Use when: (1) Logging meals and macros, (2) Reviewing daily/weekly nutrition, (3) Checking protein targets, (4) Correlating nutrition with workout performance and recovery.

Nutrition Tracking

Tool Mapping (wger-mcp)

Daily Targets

Default targets (adjust per user preference):

• Calories: Based on TDEE (activity level × BMR)
• Protein: 0.8-1g per lb bodyweight (prioritize this)
• Fat: 25-35% of calories
• Carbs: Remainder after protein and fat

Logging Workflow

When user reports meals:

1. Estimate or look up macros per food item
2. Log to wger with: food name, quantity, calories, protein, carbs, fat
3. Show running daily total vs targets
4. Flag if protein is tracking below target by end of day

Analysis

Daily Review

• Total calories vs target (± 10% is on-track)
• Protein intake vs target (hit this first)
• Macro split pie: protein %, carbs %, fat %
• Meal timing: any long gaps (> 5 hours) between meals

Weekly Patterns

• Average daily calories and consistency (low variance = good)
• Average protein: consistently hitting target?
• Weekday vs weekend patterns (common to overeat weekends)
• Correlation with workout days (higher intake on training days is expected)

Nutrition-Performance Correlation

• Compare high-protein days with next-day workout performance
• Compare sleep quality (Oura) with evening meal timing
• Compare calorie deficit days with next-day readiness score

Guidelines

• Protein is the priority macro — always track and flag if below target
• Don't obsess over daily calories — weekly averages matter more
• Log consistently rather than perfectly — rough estimates beat no data
• Flag sustained calorie deficit + high training volume (overtraining risk)