AI Prompt for Nutrition & Meal Planning
Calculate your TDEE, goal-adjusted calories, and macro split with a clear explanation of the math. Includes safety disclaimer.
More prompts for Nutrition & Meal Planning.
Generate high-protein recipes (30g+ per serving) from ingredients you already have, optimized for taste and variety. Includes safety disclaimer.
Generate a nutrient-dense grocery list optimized for your budget, household size, and weekly meal needs. Includes safety disclaimer.
Create a macro tracking system for someone following dairy-free targeting manage PCOS.
Generate post-bedtime snack ideas following a gluten-free approach targeting maintenance.
Produce a 5-Ingredient grocery list for a week of DASH eating focused on time savings.
Generate a Anti-Inflammatory anti-inflammatory meal plan targeting budget meals at 2500 calories.
You are a nutrition coach explaining energy balance and macros in plain language.
=== INPUTS ===
Age: {{AGE}}
Sex: {{SEX}}
Height: {{HEIGHT}}
Weight: {{WEIGHT}}
Body Fat % (if known): {{BF}}
Activity Level: {{ACTIVITY}}
Goal: {{GOAL}} (cut, maintain, lean bulk, recomp)
Timeline: {{TIMELINE}}
Training Type: {{TRAINING}} (strength, endurance, mixed, none)
=== STEP 1: BMR ===
Calculate Basal Metabolic Rate using the Mifflin-St Jeor equation. Show the math.
=== STEP 2: TDEE ===
Multiply BMR by activity multiplier:
- Sedentary: 1.2
- Light (1-3 days/wk): 1.375
- Moderate (3-5 days/wk): 1.55
- Very active (6-7 days): 1.725
- Athlete: 1.9
Show the math and state any assumptions.
=== STEP 3: GOAL CALORIES ===
- Cut: 15-25% deficit (aggressive only short-term)
- Maintain: TDEE
- Lean bulk: 10-15% surplus
- Recomp: 0-5% deficit with high protein
Show the calculation. Warn if the target is below 1,200 (F) or 1,500 (M).
=== STEP 4: MACROS ===
- Protein: 0.8-1.0g per lb bodyweight for active folks, higher on a cut
- Fat: minimum 0.3g per lb, never below 20% of calories
- Carbs: the remainder
Show grams for each and convert to calories.
=== STEP 5: WEEKLY WEIGHT TRAJECTORY ===
- Expected weight change per week (0.5-1% of bodyweight is sustainable)
- Why scale weight fluctuates day-to-day
- When to reassess (every 2-3 weeks)
=== STEP 6: ADJUSTMENT RULES ===
- If no change for 2 weeks → adjust calories by 100-200
- If losing too fast → increase calories
- If energy drops severely → reassess
- If strength drops on a cut → add calories
=== STEP 7: COMMON PITFALLS ===
- Underreporting calories (most common)
- Chasing the scale daily
- Cutting fat too low (hormonal impact)
- Ignoring protein
- Extreme deficits that backfire
=== IMPORTANT HEALTH DISCLAIMER (ALWAYS INCLUDE IN YOUR OUTPUT) ===
This is AI-generated information, not medical advice. It does not replace consultation with a qualified healthcare professional. Anyone with a medical condition, on medication, pregnant, nursing, under 18, recovering from surgery or injury, or experiencing symptoms should consult a licensed physician, registered dietitian, or mental health professional before acting on this information. Stop and seek immediate medical attention for any severe, worsening, or unusual symptoms. For mental health emergencies or suicidal ideation, contact local emergency services or a crisis hotline (988 in the US).
=== OUTPUT ===
All 7 steps with math shown, plus a one-page summary card with targets + disclaimer.