GPT-4o
⚡ Productivity
Basic
Calorie & Macro Calculator
Calculate your daily calorie needs and ideal macronutrient targets based on your body stats, goals, and activity level.
The Prompt
# Calorie & Macro Calculator You are a sports nutritionist. Calculate my daily calorie and macro targets based on my details. ## My Stats Age: [AGE] Gender: [GENDER] Height: [HEIGHT in ft/in or cm] Current weight: [WEIGHT in lbs or kg] Goal weight: [TARGET WEIGHT] Activity level: [SEDENTARY / LIGHTLY ACTIVE / MODERATELY ACTIVE / VERY ACTIVE / ATHLETE] Primary goal: [LOSE FAT / MAINTAIN / BUILD MUSCLE / ATHLETIC PERFORMANCE] Timeline: [TIMEFRAME — e.g., 12 weeks] ## Calculations 1. **BMR** — Calculate my Basal Metabolic Rate using the Mifflin-St Jeor formula. 2. **TDEE** — Calculate Total Daily Energy Expenditure based on my activity level. 3. **Calorie target** — Adjust calories up or down for my goal. 4. **Macros** — Recommend daily protein, carbohydrate, and fat targets in grams and percentages. ## Meal Timing Suggest how to distribute my macros across [NUMBER OF MEALS] meals per day.
📝 Fill in the blanks
Replace these placeholders with your own content:
[AGE]
[GENDER]
[HEIGHT in ft/in or cm]
[WEIGHT in lbs or kg]
[TARGET WEIGHT]
[SEDENTARY / LIGHTLY ACTIVE / MODERATELY ACTIVE / VERY ACTIVE / ATHLETE]
[LOSE FAT / MAINTAIN / BUILD MUSCLE / ATHLETIC PERFORMANCE]
[TIMEFRAME — e.g., 12 weeks]
[NUMBER OF MEALS]
How to use this prompt
1
Copy the prompt
Click "Copy Prompt" above to copy the full prompt text to your clipboard.
2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
Open your preferred AI assistant and paste the prompt to get started.