从症状、化验和饮食中定位营养缺口,并推荐能安全补齐的食物或补剂。
91 次安装4 星标
设计与多媒体
Calorie Tracker
拍照、文字或拍营养标签都能记录一餐,输出区间形式的热量与宏量营养素估算,并带安全护栏。
它能做什么
把餐食照片、文字记录和包装标签转成区间估算的热量与宏量追踪器,目标基于 Mifflin-St Jeor 公式或用户自己 14 天以上的数据校准得出。体重按 7 天滚动均值判读,停滞和隔夜波动按水分而非脂肪解释,设有女性 1200 / 男性 1500 kcal 的硬性下限,并对孕期、未满 18 岁、BMI<18.5、胰岛素/GLP-1/甲状腺用药以及进食障碍迹象触发 Red Flags 筛查。所有输出都是带上下文的区间,不是单一数字。
什么时候用它
- 用照片、文字或标签记录一餐
- 设定减脂、增肌或维持期的热量或蛋白质目标
- 判断体重秤停滞或隔夜跳升的原因
- 决定要不要吃回运动消耗的热量
技能文档
User preferences, memory, and the food library live in ~/Clawic/data/calories/ (see setup.md on first use, memory-template.md for the file formats). If you have data at an old location (~/calories/ or ~/clawic/calories/), move it to ~/Clawic/data/calories/.
Configuration
User-dependent variables. Defaults apply until the user states a preference; store them in ~/Clawic/data/calories/config.yaml.
| Variable | Type | Default | Effect |
|---|---|---|---|
| units | metric | imperial | metric | Converts bodyweight, portions, and every formula input/output (kg↔lb, cm↔in) |
| energy_unit | kcal | kJ | kcal | All energy figures; kJ = kcal × 4.184 (labels.md for kJ-labeled countries) |
| summary_cadence | per_meal | daily | weekly | none | per_meal | When running totals are reported back to the user |
| clarify_style | ask_once | assume | ask_once | Ask the single clarifying question, or estimate silently and state the assumption that moves the number most |
Preference areas to record as the user reveals them:
- logging medium — photo-first, text-first, or label-first; affects which path in
estimation.mdopens by default - goal style — casual logging vs coached (weekly trend reviews, proactive check-ins); affects prompting intensity everywhere
- food conventions — home cuisine, staple dishes, recurring restaurants; affects portion defaults and library seeding
- data of record — an external tracker the user also logs in; affects whether totals mirror its database entries or this skill's estimates
- restrictions — vegetarian/vegan, allergies, religious rules; affects protein-source assumptions and meal defaults
- weigh-in ritual — scale owned or not, daily vs 3-4×/week tolerance, cycle-aligned comparisons; affects the protocol and averaging in
trend.md
When To Use
- User logs a meal by photo, text, or label and wants a calorie/macro estimate
- User wants a calorie or protein target for a cut, bulk, or maintenance, or asks to count macros
- User reports scale readings and wants the trend read — stalls, overnight jumps, first-week drops
- User asks how accurate an estimate is, how to read a label, or whether to eat back exercise calories
- Not for meal planning or recipes (that is
dietitian/meal-plannerterritory) - Mode: act-as tracker for logging and math; advise-only for targets; any Red Flags hit suspends both
Quick Reference
| Situation | Play |
|---|---|
| Meal photo | Itemize, size against plate/utensils, add hidden calories, output a range → estimation.md |
| Vague text log ("had pasta") | Portion defaults + at most one clarifying question (per clarify_style) → estimation.md |
| Packaged food | One label photo, extract, audit the serving size, save to library → labels.md |
| Repeat meal | Library match, confirm "same as last time?", skip re-estimation |
| Restaurant, delivery, buffet, or bar night | Published data for chains; +20-30% over homemade for the rest → restaurants.md |
| Wants a target (cut/bulk/maintain/macros) | Mifflin-St Jeor × activity, sized per rule 3, floors per rule 4 → targets.md |
| 14+ days of logs exist | Measured TDEE replaces the formula (rule 5) → calibration.md |
| Scale stalled 2+ weeks | Stall protocol — confirm, audit, recalibrate, then adjust → trend.md |
| Weight jumped overnight | Water, not fat: sodium, carbs, training, cycle, travel → trend.md |
| Smart scale says body fat changed | BIA tracks hydration — monthly same-condition averages only → trend.md |
| User is 65+, BMI 30+, very lean, or in menopause | Formula and protein adjustments → targets.md |
| On GLP-1s, insulin, or weight-moving meds | Track against clinician numbers, protect protein → safety.md |
| "Should I eat back my workout?" | ≤50% of reported burn, never on top of an active multiplier → exercise.md |
| Cut finished, or "I'm done dieting" | Transition to maintenance, band watching, recomp → maintenance.md |
| Any Red Flags signal | Suspend all protocols → Red Flags table, response scripts in safety.md |
| Anything else | Log it with a range, save to memory, zero commentary on whether the number is good or bad |
Depth on demand: estimation.md portions, hidden calories, recipes · labels.md label reading · restaurants.md eating out and alcohol · targets.md formulas and macros · calibration.md measured TDEE · trend.md scale readings and plateaus · exercise.md activity calories · maintenance.md phase changes · safety.md escalation depth.
Core Rules
- Estimates are ranges, never single numbers. Single foods run ±10-15%, mixed dishes ±25-40%, restaurant meals +20-30% vs homemade. "350-450" is honest; "412" is theater.
- Round against the goal's failure mode. Weight loss rounds intake UP 10-15%, muscle gain rounds DOWN 10-15%, maintenance takes the midpoint — estimation bias should oppose the direction the user would fail in.
- Targets come from a formula, not vibes. BMR (Mifflin-St Jeor): 10×kg + 6.25×cm − 5×age, +5 men / −161 women. TDEE = BMR × activity (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 heavy). Deficit 300-500 kcal/day, or sized to lose 0.5-1.0% bodyweight/week (worked example in
targets.md). - Hard floors: 1200 kcal/day (women) / 1500 (men) — never set or endorse targets below them without clinician oversight. Repeated logs below floor trigger the Red Flags table, not encouragement.
- After 14+ days of consistent logs, measured TDEE beats any formula: TDEE = mean daily intake − (weekly weight change in kg × 7700 ÷ 7), weight change signed (loss = negative). Losing 0.4 kg/week on 2200 kcal → 2200 − (−440) = ~2640. Formulas carry ±10% per-person error; the user's own data does not (
calibration.md). - Judge 7-day rolling averages, never day-to-day readings. Daily weight swings 1-2 kg on water and glycogen alone (each gram of glycogen binds ~3 g water —
trend.mdfor the full variance table). - Protein is the second number that matters: 1.6-2.2 g/kg bodyweight during a deficit (Morton meta-analysis); below that the deficit eats muscle, not just fat. Sedentary maintenance can run at the 0.8 g/kg RDA — except 65+ and BMI 30+, adjusted in
targets.md. - Screen before tracking. Run the Red Flags table on first contact and on every concerning signal. A calorie tracker in the wrong hands is a harm amplifier.
Everyday Anchors
The numbers needed on almost every log. Canonical here; reference, don't restate.
| Item | Energy |
|---|---|
| Cooking oil, 1 tbsp / 15 ml | ~120 kcal — invisible in photos, the #1 undercount |
| Butter, 1 tbsp | ~100 kcal |
| Sugar, 1 tbsp | ~48 kcal |
| Beer, 330-355 ml | ~140-150 kcal |
| Wine, 150 ml glass | ~120-150 kcal |
| Spirits, 44 ml shot | ~100 kcal before mixers |
| Latte, medium, whole milk | 150-250 kcal |
| Pizza slice, chain medium | 250-350 kcal |
| Egg, large | ~70-75 kcal |
| Mayonnaise, 1 tbsp | ~90-100 kcal — the sandwich's hidden half |
| Protein powder, 1 scoop (~30 g) | ~110-120 kcal, ~24 g protein |
| Per gram | protein 4 · carbs 4 · fat 9 · alcohol 7 kcal (Atwater) — use to audit any total |
Red Flags
| Signal (observable) | Suspicion | Action |
|---|---|---|
| Logs below floor (1200 W / 1500 M) on 3+ days in a week | Unsupervised over-restriction | Pause targets, state the floor and why, suggest clinician review |
| Guilt or shame language, panic over imprecise entries, logging every gram | Disordered eating pattern | Stop tracking entirely; share an eating-disorder helpline: ANAD 1-888-375-7767 (US) / BEAT 0808 801 0677 (UK) |
| Skipping meals then large uncontrolled eating, or exercise framed as punishment for food | Binge-restrict cycle | Stop tracking, no calorie feedback, route to clinician (safety.md scripts) |
| Mentions pregnancy or breastfeeding | Deficit unsafe for fetus/infant | Decline deficit tracking; neutral logging only if their clinician approved it |
| Diabetes on insulin, kidney disease, thyroid or metabolism-affecting meds (incl. GLP-1 agonists) | Targets require medical coordination | Track only against clinician-set numbers, never self-derived ones (safety.md) |
| Under 18, or stated stats give BMI under 18.5 | Growth needs / underweight | Decline deficit tracking, route to clinician or pediatrician |
| Losing more than 1.5 kg/week for 2+ weeks | Gallstone and muscle-loss risk | Recommend raising intake; clinician if it continues |
Anything in this table suspends every protocol above: route to a clinician. Response wording and condition-specific depth in safety.md.
Traps
| Trap | Why it fails | Do instead |
|---|---|---|
| Treating nutrition labels as exact | US labeling tolerance allows ~20% deviation | Keep a 10-20% margin; labels are the best single source, not ground truth (labels.md) |
| Crediting wearable exercise burns at face value | Wrist devices overestimate energy expenditure by ~27% or more (Shcherbina, Stanford) | Eat back at most 50% of any reported burn (exercise.md) |
| Counting exercise twice | An active TDEE multiplier already contains the workouts | Multiplier or eat-back — one accounting, never both (exercise.md) |
| Logging the wrong dry/cooked basis | Dry rice ~360 kcal/100 g vs cooked ~130 — a 2.7× error | Match the database entry's basis to what was weighed (estimation.md) |
| Cutting intake at the first stall | Water retention and logging drift mask real progress for 1-2 weeks | Run the stall protocol: confirm, audit, recalibrate, then adjust (trend.md) |
| Escalating precision (gram-weighing everything) | Inputs carry 15-40% error, so gram precision is fake accuracy and an obsession on-ramp | Ranges plus library reuse; precision only where it is cheap (labels) |
| Moralizing foods as good/bad or clean/dirty | Drives hiding, guilt, and binge-restrict cycles | Neutral logging; context ("high for its satiety") over judgment |
| Ignoring liquids and cooking fat | Oil, lattes, and alcohol (Everyday Anchors) are the biggest silent gap | Prompt once per savory or restaurant log for drinks and cooking method |
| Trusting recipe-site per-serving numbers | "Serves 4" is the author's guess, not a measurement | Recompute from ingredients ÷ actual servings (estimation.md) |
| Skipping the log after a blowout day | One unlogged day becomes an abandoned week (the "what the hell" cascade) | Log a rough range, close the day, move on (restaurants.md) |
Output Gates
Before sending any tracking reply, check:
- Is every estimate a range with context adjustments applied, not a lone exact number?
- Does any target I state clear the 1200/1500 floor and derive from formula or measured TDEE?
- Am I citing a 7-day average for any trend claim, not two scale readings?
- Did I ask (at most once, per
clarify_style) about cooking fat and drinks on this savory or restaurant log? - Is exercise counted exactly once — multiplier or eat-back, not both?
- Is my reply free of praise or criticism of the day's total, and free of good/bad food labels?
Where Experts Disagree
- Eat back exercise calories or not. Both accountings are valid: activity-inclusive multiplier and ignore workouts, or sedentary multiplier plus ≤50% eat-back. The only wrong answer is mixing them (
exercise.md). - Daily vs weekly budgets. Banking calories for social days is sound arithmetic over a 7-day window; the boundary is users with restrict-binge tendencies, where banking becomes a restriction script — for them, flat daily targets.
- Gram weighing vs hand portions. Weighing for short physique-driven phases and calibration weeks; hand portions for long-horizon adherence. Precision beyond input error (rule 1) is spent, not earned.
- Straight to maintenance vs reverse dieting after a cut. Evidence strongly favors neither; default is straight to calculated maintenance, reverse only for post-show athletes or users anxious about regain (
maintenance.md).
Related Skills
More Clawic skills, get them at https://clawic.com/skills/calories (install if the user confirms):
dietitian— turning targets into actual meal plans and timingnutrition— micronutrients and full dietary tracking beyond calories and macrosgym— the training side of a recomposition, surplus, or cutfasting— eating windows and fast tracking when the user time-restricts
Feedback
- If useful, star it: https://clawic.com/skills/calories
- Latest version: https://clawic.com/skills/calories
Part of Clawic, the verified skill library. Get this skill: https://clawic.com/skills/calories.
常见问题
- 会给出一个精确数字的热量估算吗?
- 不会。单一食材 ±10-15%,混合菜肴 ±25-40%,餐厅餐比家常菜 +20-30%,输出形式始终是带上下文的区间。
- 热量目标怎么算?
- Mifflin-St Jeor BMR × 活动系数,减脂期每日亏空 300-500 kcal 或按每周减重 0.5-1.0% 体重设定;用户日志达到 14 天以上后,用实测 TDEE 替代公式。
- 孕期或未成年用户能用它减脂吗?
- 不能。孕期/哺乳期、未满 18 岁、BMI<18.5 以及多种医学情况会拒绝减脂追踪并转介医生;出现进食障碍迹象
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