@Heather Suhr, thanks for this! I can't get you a prompt, but I asked Claude to summarise what it does for me. You can then give this to Claude as a starting point... Your daily calorie target = calories your body burns just existing + calories you burn actually training + a deliberate deficit/surplus adjustment — then a safety-minimum check at the end. Carbs and protein are calculated separately, in grams per kg of bodyweight. There's no fat target — whatever's left over after carbs and protein is fat, and the system just sanity-checks that it's not weird. Step 1 — Resting burn (BMR) This is calories burned lying still all day: breathing, circulation, cell repair. Formula (Mifflin-St Jeor, the standard clinical equation): BMR = 10 × weight_kg + 6.25 × height_cm − 5 × age + 5 (male) For you: 10×70.2 + 6.25×181.6 − 5×30 + 5 = 702 + 1135 − 150 + 5 = 1,692 kcal That's the floor before anything else is added. Step 2 — Everyday movement on top of BMR (not your training) Walking around, standing, fidgeting — "NEAT" in the literature. The system estimates this from your non-running step count, averaged over your last 30 days (so one unusually busy or lazy day doesn't swing it). It uses a curve, not a flat multiplier, that gets steeper as steps increase then levels off: BAF = 1.20 + 0.28 / (1 + e^(−(steps − 6500) / 2500)) Say your 30-day average is 6,200 steps/day. Plug in: (6200 − 6500) / 2500 = −0.12, flip the sign → 0.12 e^0.12 ≈ 1.128 1 + 1.128 = 2.128 0.28 / 2.128 ≈ 0.132 BAF ≈ 1.20 + 0.132 = 1.332 Multiply by BMR: 1,692 × 1.332 ≈ 2,253 kcal. That's roughly your resting metabolism scaled up ~33% for typical daily movement. There's a backup safety check too: if today specifically you walked way more than usual (say 6,000 steps), it also checks BMR + 0.020 kcal per step = 1,692 + 120 = 1,812, and takes whichever number is bigger. In your normal range this backup never wins — it only matters if you had a genuinely huge-steps day where the smooth curve would understate things.

Next step is to get write access for strength workouts! That would be a real game changer…

Thanks Kevin! Yeah, it's just a set of notes in the vault, one per topic (tapering, strength maintenance, nutrition, etc), each with the research, how strong the evidence actually is, and what it means in plain terms. Skills point to those notes instead of holding their own version of the research, so everything stays consistent and I only have to update one place when something changes.

Can also build an 'enhance research base' skill which you run when you feel research is thin or you want to explore a new area. Allows you to put in research preferences e.g. meta-analyses, recent research as well as how you'd like it formatted.

Whenever I get stuck, I just print screen the error message back into Claude and that usually fixes it!

Hi all, I’m a Coros user and trying to understand what this offers beyond just use Coros and Claude by itself? Any explanation would be helpful! I realise there’s a whole set up guide attached, but I’ve you’ve already got a fully functioning dashboard, then the prompt is slightly less helpful as you don’t want to undo or overwrite anything! It seems intervals.icu would allow me to send my workouts back to my Coros watch (very helpful…) - any benefits other than that?

@Kevin Rudd I’ve not used Garmin before, but been hugely impressed by Coros.