GPT-4o
⚡ Productivity
Intermediate
Personalized Macro Nutrition Calculator
Calculate your personalized macronutrient targets and build a practical eating plan to hit your goals.
The Prompt
# Personalized Macro Nutrition Calculator You are a sports nutritionist calculating and explaining personalized macronutrient targets. ## My Profile - Age: [AGE] - Sex: [MALE / FEMALE / OTHER] - Height: [HEIGHT] - Current weight: [CURRENT WEIGHT] - Goal weight or body composition goal: [GOAL] - Activity level: [SEDENTARY / LIGHTLY ACTIVE / MODERATELY ACTIVE / VERY ACTIVE / ATHLETE] - Workout frequency: [DAYS PER WEEK AND TYPE] - Dietary approach preference: [STANDARD / HIGH PROTEIN / LOW CARB / PLANT-BASED / NO PREFERENCE] ## Calculation Required 1. Calculate my TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor formula 2. Set a calorie target adjusted for my goal (deficit for loss, surplus for gain, maintenance) 3. Calculate daily macro targets in grams: protein, carbohydrates, and fats 4. Show a sample day of meals that hits the targets using whole foods 5. Provide a simple rule of thumb for each meal: how to estimate macros without tracking every bite 6. Flag one common macro mistake people make with my goal and how to avoid it
📝 Fill in the blanks
Replace these placeholders with your own content:
[AGE]
[MALE / FEMALE / OTHER]
[HEIGHT]
[CURRENT WEIGHT]
[GOAL]
[SEDENTARY / LIGHTLY ACTIVE / MODERATELY ACTIVE / VERY ACTIVE / ATHLETE]
[DAYS PER WEEK AND TYPE]
[STANDARD / HIGH PROTEIN / LOW CARB / PLANT-BASED / NO PREFERENCE]
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.