Track Nutrition

🥗 by kevinmarch

Track Nutrition

Evening check-in on daily nutrition — protein and calories. Quick log, weekly trends, streak tracking.

Configuration

User defines their targets in config:

# config.env
PROTEIN_TARGET_GRAMS=100
CALORIE_TARGET=2000
CHECKIN_TIME=7pm
LOG_FILE=nutrition-log.csv

Defaults: 100g protein, 2000 calories.

When to Run

• Scheduled: 7pm daily
• On-demand: User says "log nutrition" or "track food"

1. Prompt for Today's Log

Send a friendly check-in:

🥗 Nutrition Check-In

How'd you do today?

Quick log options:
- "120g protein, 1800 cal" — I'll log it
- "good" — Hit your targets
- "skip" — Not tracking today
- "+" — Add to previous entry

Or tell me what you ate and I'll estimate.

2. Parse the Response

Numeric entry: "100g protein, 1500 cal" → Log both values Relative entry: "good", "hit target", "crushed it" → Log target values Food description: "had a protein shake and chicken breast" → Estimate macros Skip: Don't log, don't break streak (grace day)

Estimation Mode

If user describes food, estimate using these methods:

Method 1: Nutritionix API (Free Tier)

Nutritionix offers a free API for natural language nutrition queries:

POST https://trackapi.nutritionix.com/v2/natural/nutrients
Headers:
  x-app-id: YOUR_APP_ID
  x-app-key: YOUR_API_KEY
Body: { "query": "1 chicken breast and a protein shake" }

Returns detailed nutrition data. Free tier: 200 requests/day. Sign up: https://developer.nutritionix.com/

Method 2: USDA FoodData Central (Free, No Key)

USDA's free nutrition database:

GET https://api.nal.usda.gov/fdc/v1/foods/search?query=chicken+breast&api_key=DEMO_KEY

• Completely free, no registration required (DEMO_KEY works)
• Returns nutrition per 100g, you'll need to estimate portions
• Good for raw ingredients, less good for mixed dishes

Method 3: OpenFoodFacts (Free, Open Source)

Community-driven food database:

GET https://world.openfoodfacts.org/cgi/search.pl?search_terms=protein+bar&json=1

• Free, no API key needed
• Great for packaged foods with barcodes
• Less comprehensive for raw ingredients

Method 4: Estimation Heuristics

When APIs aren't available, use common values:

Present estimate with breakdown:

Estimated from what you described:
- Chicken breast (6oz): 54g protein, 280 cal
- Protein shake: 25g protein, 120 cal
- Rice (1 cup): 4g protein, 200 cal

Total: 83g protein, 600 cal

Log this? (or adjust: "make it 90g protein")

3. Log the Entry

Store in a simple CSV or markdown file:

date,protein_g,calories,notes
2024-03-05,120,1850,good day
2024-03-04,95,2100,missed protein target
2024-03-03,110,1900,

Or markdown format:

## 2024-03-05
- Protein: 120g ✅ (target: 100g)
- Calories: 1850 ✅ (target: 2000)
- Notes: Good day

4. Give Immediate Feedback

Based on the entry:

Hit both targets:

✅ Crushed it!
- Protein: 120g (target: 100g) 💪
- Calories: 1850 (target: 2000) ✅
🔥 5-day streak!

Hit one, missed one:

👍 Solid day!
- Protein: 95g — 5g shy ❌
- Calories: 1800 ✅
Close on protein! Tomorrow's a new day.

Missed both targets:

📊 Logged:
- Protein: 75g — 25g under target
- Calories: 2500 — 500 over target
No worries. Consistency > perfection.

Skip:

⏸️ Rest day logged. Streak preserved.

5. Weekly Summary (Sundays)

On Sundays (or after 7 days), generate a weekly report:

# 🥗 Weekly Nutrition Report
Week of [Date]

## Protein
- Average: 105g/day (target: 100g) ✅
- Best day: Wednesday (140g)
- Days at target: 5/7

## Calories
- Average: 1,950/day (target: 2,000) ✅
- Range: 1,700 - 2,200
- Days at target: 6/7

## Streak
🔥 Current streak: 12 days
🏆 Longest streak: 21 days

## Trend
       Protein  Calories
Mon    ▅ 95g   ▇ 2100
Tue    ▇ 110g  ▅ 1800
Wed    █ 140g  ▆ 1950
Thu    ▆ 100g  ▅ 1850
Fri    ▇ 115g  ▆ 2000
Sat    ▅ 90g   █ 2200
Sun    ▆ 105g  ▅ 1900

## Notes
- Protein strong this week 💪
- Weekend calories trending higher — watch snacking

6. Streak Tracking

Track consecutive days of hitting BOTH protein and calorie targets:

• Current streak: Days in a row at or above protein target AND within calorie range
• Longest streak: All-time record
• Grace days: Skipped days don't break streak (1 per week max)

Celebrate milestones:

• 7 days: "🎯 One week strong!"
• 30 days: "🏆 One month! You're building a habit."
• 100 days: "💯 Triple digits!"

7. Smart Reminders

If user hasn't logged by 9pm:

Hey! Haven't heard from you today. Quick nutrition check?
(Reply "skip" to skip today)

If streak is at risk:

⚠️ 14-day streak on the line! How'd nutrition go today?

Data Storage

Store logs in user's workspace:

• nutrition-log.csv

  — Raw data

• nutrition-summary.md

  — Weekly summaries

Keep it simple so user can review/export anytime.

After Running

Confirm the log:

• "✅ Logged: [Xg protein, Y cal]"
• "[Streak] days and counting"
• Or weekly summary on Sundays