From daily step tracking to sleep tracking, fitness technology has become a major support system for anyone trying to stay healthy. Now, people are even using AI tools like ChatGPT to help them lose weight—not just with information, but with completely customized diet plans and calorie breakdowns.
Physiotherapist and nutritionist Rebecca Pinto, founder of physiotherapy Dr. Rebecca, recently shared on Instagram a simple hack to build your own personalized weight loss plan using AI.
Its two-step method helps ChatGPT calculate important health metrics and then transform them into a practical Indian meal plan based on your preferences.
Step 1: Ask ChatGPT to calculate your BMR, TDEE and macros
- Enter your age, gender, height, weight and daily activity level – and request:
- BMR (Basal Metabolic Rate)
- TDEE (Total Daily Energy Expenditure)
- The ideal protein-carbohydrate-fat ratio for fat loss
These numbers will become the basis of your caloric deficit.
Step 2: Create your own diet plan
Once you have your calorie goal, follow the details like:
- Number of meals you eat (3 meals + snacks etc.)
- The peak of the famine season
- Food likes and dislikes
- Whether you prefer veg, non-vegetarian or egg
- The need for affordable Indian raw materials
Pinto says this ensures the plan is realistic and easy to follow. And yes – you can always request additional meal options at any time.
An example of a prompt that you can copy and paste
Based on my target TDEE and calories (___ kcal), he put together a fat loss diet plan for me.
I eat (number of) meals a day at these times: (specify times).
My hunger is highest around (time).
I like (foods you enjoy) and I dislike (foods you don’t).
I am (vegetarian / non-vegetarian / egg dish / mix).
Make the plan practical and Indian using readily available ingredients.
With the right prompts, AI can do more than just email suggestions—it can help you approach weight loss with insights, structure, and a customized plan that fits your lifestyle.
