Files

hermes d4c5a8f658 Add on-demand meal-log health/calorie analyzer + git-sync README trap pitfall

- scripts/analyze_history.py: read-only per-meal/per-day kcal+protein+micronutrient review
  of meal-history.json, unit-aware via references/nutrition-db.json (g_per_unit conversion so
  veg logged in g vs count both resolve correctly)
- references/nutrition-db.json: estimate per-item nutrition DB (ESTIMATE-grade; condiments/oil
  not logged => ~+80-120 kcal/meal real)
- SKILL.md: 'Health / calorie review (on-demand)' section; 'Git-sync README trap' pitfall
  (live README may be a stub while repo README is the real doc -- safe-sync procedure);
  scripts + references pointers

2026-08-29 08:11:16 +01:00

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Calorie & macro estimates (per logged portion)

Rough, food-database-style estimates used by scripts/calc_meal.py to show per-meal calories and to enforce the RATIONAL PORTIONS rule (incl. the 1000 kcal/meal cap). These are SUGGESTED-meal estimates — they exclude cooking oil/butter/condiments that are NOT logged in meal-history.json, so real cooked calories run ~80–150 kcal higher per cooked meal. Label any shown figure as "est." Not medical/dietitian-grade.

kcal_per is the value for the portion unit used in meal-history.json:

count / can / portion / bulb / tub / jar / pack / loaf / serving → whole item
g / ml → per gram (× qty)

Animal (non-red-meat)

Eggs — 70 kcal each (count)
Chicken breast — 165 kcal (count ~1 breast / ~120g)
Tinned tuna in veg oil — 190 kcal (can, drained+oil)
Tinned tuna in spring water — 130 kcal (can)
Tinned green lentils — 230 kcal (can)
Greek yogurt (0%) — 50 kcal / 100g
Cottage cheese — 95 kcal / 100g
Cheese — 400 kcal / 100g
Halloumi — 320 kcal / 100g
Whey protein powder — 4 kcal / g (i.e. 200 kcal per 50g)
Milk (semi) — 0.5 kcal / ml

Plant / grain / legume

Dried red lentils — 3.5 kcal / g (dry)
Baked beans — 200 kcal / can
Chickpeas — 180 kcal / can
Tofu (firm) — 1.4 kcal / g
Edamame (frozen) — 1.2 kcal / g
Wholemeal pasta — 350 kcal / serving
Microwave rice — 220 kcal / portion
Scottish oats — 3.7 kcal / g

Veg (mostly low-cal, high volume)

Broccoli — 35 kcal (count ~1 head half)
Carrots — 0.41 kcal / g
Courgette — 20 kcal (count)
Sweet potatoes — 130 kcal (count)
Aubergine — 40 kcal (count)
Red cabbage — 40 kcal (count)
Cauliflower — 30 kcal (count)
Leeks — 55 kcal (count)
Mushrooms — 0.23 kcal / g
Lettuce — 15 kcal (count)
Salad tomatoes — 15 kcal (count)
Orange bell pepper — 30 kcal (count)
Small white onions — 15 kcal (count)
Frozen mixed veg — 0.73 kcal / g
Peeled plum tomatoes — 90 kcal (can)

Red meat (in-stock only, never bought)

Cumberland sausages — 55 kcal (count)
Lamb mince — 2.5 kcal / g

Calorie cap (RATIONAL PORTIONS)

Each meal must stay at or under 1000 kcal (est., excluding unlogged cooking fat). If a capped+balanced meal would exceed 1000 kcal, reduce starch/cheese/halloumi/lentil portions (not protein) until it fits — or it's a sign the plate is too starch-heavy.

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