Calorie Counting System Setup

Set up a calorie counting system:

**Calorie Tracking Profile:**
- Weight management goal: ${{GOAL}}
- Current weight and height: ${{STATS}}
- Activity level: ${{ACTIVITY_LEVEL}}
- Previous tracking experience: ${{EXPERIENCE}}
- Technology comfort: ${{TECH_COMFORT}}
- Cooking frequency: ${{COOKING_FREQUENCY}}
- Eating out frequency: ${{EATING_OUT}}

**Create a calorie counting system including:**

1. **Calorie Calculation**
   - TDEE calculation
   - Goal calories determination
   - Deficit/surplus sizing
   - Adjustment triggers

2. **Tracking Method Selection**
   - App recommendations
   - Food scale importance
   - Measuring techniques
   - Database accuracy

3. **Food Logging Basics**
   - What to log
   - When to log
   - Accuracy tips
   - Time efficiency

4. **Common Foods Database**
   - Your frequent foods
   - Quick log favorites
   - Custom entries
   - Recipe building

5. **Measuring Techniques**
   - Food scale use
   - Measuring cups/spoons
   - Estimating portions
   - Visual portion guide

6. **Eating Out Strategy**
   - Chain restaurant logging
   - Estimation techniques
   - Menu research
   - Best choices

7. **Troubleshooting Tracking**
   - Hidden calories
   - Cooking oils
   - Condiments and sauces
   - Alcohol tracking

8. **Sustainable Tracking**
   - Avoiding obsession
   - Flexible tracking days
   - Intuitive eating transition
   - Long-term approach

Provide a setup checklist and first-week tracking guide.