How do I use the "Calculate Daily Calorie Needs" prompt?

Copy the prompt template, fill in the variables (AGE, GENDER, CURRENT_WEIGHT, WEIGHT_UNIT, HEIGHT, HEIGHT_UNIT, ACTIVITY_LEVEL, FITNESS_GOAL, HEALTH_CONSIDERATIONS), and paste it into ChatGPT, Claude, or Gemini.

What AI tools work with this personal prompt?

This prompt works with chatgpt, claude, gemini. Simply copy and paste the template into any of these AI assistants.

Tips for getting the best results?

Be honest about your activity level - overestimating leads to slower progress Track your results for 2-3 weeks and adjust calories based on actual weight changes Consider using a food scale for accurate portion measurements Focus on whole foods to naturally meet your macronutrient targets Recalculate your calorie needs every 10-15 pounds of weight change

personal beginner

Calculate Daily Calorie Needs

Get accurate daily calorie calculations with this AI prompt. Factors in age, weight, activity level & goals for personalized nutrition planning.

Works with: chatgptclaudegemini

Prompt Template

You are a certified nutritionist and fitness expert. I need you to calculate my daily calorie needs using the most accurate methods available. Please provide a comprehensive calorie calculation based on my personal information. My details: - Age: [AGE] years old - Gender: [GENDER] - Current weight: [CURRENT_WEIGHT] [WEIGHT_UNIT] - Height: [HEIGHT] [HEIGHT_UNIT] - Activity level: [ACTIVITY_LEVEL] - Primary goal: [FITNESS_GOAL] - Any relevant health conditions or considerations: [HEALTH_CONSIDERATIONS] Please calculate my daily calorie needs using both the Harris-Benedict equation and Mifflin-St Jeor equation, then provide your recommended daily calorie intake. Structure your response as follows: 1. **Basal Metabolic Rate (BMR)** calculations using both formulas 2. **Total Daily Energy Expenditure (TDEE)** based on my activity level 3. **Recommended daily calorie intake** adjusted for my specific goal 4. **Macronutrient breakdown** (protein, carbs, fats) in grams and percentages 5. **Additional recommendations** for achieving my goal safely and effectively 6. **Important considerations** or adjustments I should be aware of Please explain your calculations and reasoning clearly, and provide practical advice for implementing this calorie target in my daily routine.

Variables to Customize

[AGE]

Your current age in years

Example: 28

[GENDER]

Your biological gender

Example: Female

[CURRENT_WEIGHT]

Your current body weight

Example: 150

[WEIGHT_UNIT]

Unit of measurement for weight

Example: pounds

[HEIGHT]

Your height measurement

Example: 5'6"

[HEIGHT_UNIT]

Unit of measurement for height

Example: feet and inches

[ACTIVITY_LEVEL]

Your typical daily activity level

Example: Moderately active (exercise 3-4 times per week)

[FITNESS_GOAL]

Your primary health or fitness objective

Example: Lose 1-2 pounds per week

[HEALTH_CONSIDERATIONS]

Any health conditions, medications, or special considerations

Example: No major health issues, but I have a desk job

Example Output

## Your Daily Calorie Calculation ### 1. Basal Metabolic Rate (BMR) **Harris-Benedict Formula:** 1,472 calories/day **Mifflin-St Jeor Formula:** 1,456 calories/day **Average BMR:** 1,464 calories/day ### 2. Total Daily Energy Expenditure (TDEE) With moderate activity (3-4 workouts/week): 1,464 × 1.55 = **2,269 calories/day** ### 3. Recommended Daily Intake For 1-2 pounds weight loss per week: **1,769 calories/day** (500-calorie deficit) ### 4. Macronutrient Breakdown - **Protein:** 133g (30%) - supports muscle preservation - **Carbohydrates:** 177g (40%) - energy for workouts - **Fats:** 59g (30%) - hormone production and satiety ### 5. Additional Recommendations - Track your weight weekly, not daily - Eat protein at each meal - Time carbs around workouts - Stay hydrated (8-10 glasses water daily) ### 6. Important Considerations Adjust calories up by 100-200 if you feel fatigued or lose weight too quickly. Re-calculate every 10-15 pounds lost.

Pro Tips for Best Results

Be honest about your activity level - overestimating leads to slower progress
Track your results for 2-3 weeks and adjust calories based on actual weight changes
Consider using a food scale for accurate portion measurements
Focus on whole foods to naturally meet your macronutrient targets
Recalculate your calorie needs every 10-15 pounds of weight change