MACRO WEEEKLY RECIPE MEAL PLANNER HOW TO
MACRO WEEEKLY RECIPE MEAL PLANNER FULL

With 4 meals a day, you want at least 20% of your daily protein intake with each meal. With 3 meals a day, you want at least 25% of your daily protein intake in each meal. Additionally, you want to spread protein intake somewhat evenly throughout the day and not have any low-protein meals. This is where you put in your nutritional requirements from step 1. Each meal must contain at least 30 grams of protein. I also need to eat at least 110 grams of protein, 100 grams of carbohydrates and 40 grams of fat every day. I need to eat approximately 2200 calories a day, give or take a hundred calories. This “I want you to act as a (profession) phrasing followed by a brief description of the task is a standard best practice for prompting. You will design a meal plan for me according to the following criteria:

MACRO WEEEKLY RECIPE MEAL PLANNER HOW TO

I’m going to walk you through each paragraph of my prompt and explain how to customize it for yourself. 100 grams a day is good if you want to make sure you don’t enter ketosis.

I put mine lower because I know I’ll snack on nuts, put whole milk in my coffee, add ranch to my carrots and celery, etc.Ĭarb requirements are optional I only put them in my prompt to ensure I wouldn’t be given any kind of extreme low-carb diet. Fat has 9 calories per gram, so divide your calorie intake by 45 to get your minimum grams of fat per day. Minimum fat intake should be 20% of total calories. Pick a case of protein shakes on Amazon and order them as “Subscribe & Save” to be delivered every 2 weeks (they usually come in cases of 12, which is close enough). If eating that much protein is hard for you, I’d do the daily protein shake between meals. Personally, I cut a few hundred calories and 30 grams of protein to account for a daily protein shake, milk in my coffee, and a tiny bit of leeway for other stuff that might come up. Yes, the meal plan will include snacks, but say you want to dip those carrot sticks in ranch, add some milk to your coffee, have a post-workout cookie– you can reduce calories by up to 20% to make room for that, but don’t do more than that, because at that point you’re just defeating the point of a meal plan. Now you may want to reduce these a bit to account for any additional snacks or beverages you anticipate consuming. If you want to know where those numbers came from, read this article by Menno Henselmans. Bump the number up by 20% if you’re a vegan to compensate for the lower quality (mostly bioavailability) of vegetable proteins. 6 grams of protein per pound of bodyweight if you’re less concerned with building or maintaining muscle. 8 grams of protein per pound of bodyweight if you want to maximize muscle, and. Maybe 20% if you’re both very skinny and very new to weight training. It doesn’t give you calories for bulking, but you can do that by adding 10% to the maintenance calories. It’ll give you calorie estimates for maintaining your weight, and various rates of weight loss. Estimate your activity level as conservatively as possible. Enter your body fat percentage and everything else the calculator asks for. Now go to this body fat calculator, click Settings and select the Katch-McArdle formula.

MACRO WEEEKLY RECIPE MEAL PLANNER FULL

Full instructions on how to take the measurements can be found in this article. If you don’t want to shell out for that, you’ll need to get the sort of tape measure that tailors use, and plug some body circumference measurements into this calculator. Look up DEXA scans in your area sometimes you can find a Groupon. I recommend getting a DEXA scan, which costs about $50-100.

Second, to the extent that ChatGPT has to think for itself, it tends to default to giving some sort of mash-up of the most common advice, rather than the best advice.Īnyway, you’ll need to weigh yourself, and ideally get your body fat percentage measured. It does the math right for this prompt, but you still want to minimize the amount of math it has to do– especially when you’re not in a position to check its work. You could just tell ChatGPT how much you weigh and maybe a body fat estimate and your age, height and sex, and let it figure out your nutritional needs, but I recommend calculating your nutritional requirements yourself for two reasons.įirst, ChatGPT is shockingly bad at math, the one thing you’d expect a computer to always do better than you.

Macro weeekly recipe meal planner