Fitness, from being a leisure activity, has become a necessity these days amid the growing lifestyle-related disorders. The use of AI tools like ChatGPT is being used to control the increasing weight, not just with the information, but with a proper diet plan.
Rebecca Pinto, founder of Dr Rebecca’s Physiotherapy, shared a simple hack on Instagram to build a personalised weight-loss plan with the help of Artificial intelligence. Here is a two-step method that can help ChatGPT calculate health metrics and then prepare a practical Indian meal plan based on your performance.
Step 1: Determine your BMR, TDEE and macros via ChatGPT
Provide your age, gender, height, weight and daily activity level — and request:
BMR (Basal Metabolic Rate)
TDEE (Total Daily Energy Expenditure)
Ideal protein-carb-fat ratio for fat loss
These numbers become the foundation for your calorie deficit.
Step 2: Generate your customised meal plan
Once you have your calorie target, follow up with details like:
Number of meals you eat (3 meals + snacks, etc.)
Peak hunger times
Food likes and dislikes
Whether you prefer veg, non-veg or eggetarian
Need for affordable Indian ingredients
According to Pinto’s post, this ensures the plan is realistic and easy to follow. And yes — you can always request more meal options anytime.
Example prompt you can copy-paste
Based on my TDEE and calorie target of [___ kcal], make me a fat-loss diet plan.
I eat [number] meals a day at these times: [list times].
My hunger is highest around [time].
I like [foods you enjoy] and dislike [foods you don’t].
I’m [veg / non-veg / eggetarian / mix].
Make the plan practical and Indian, using easily available ingredients.
