I Lost 11 Lbs Eating Out - A.I. System Made It Effortless (Copy For FREE)

Описание: Prompt to estimate your caloric deficit and weekly balance (plug in your specific data):

"Use the best nutritional equations and research (such as Mifflin-St Jeor for BMR, adjusted by Activity Factor) to estimate daily caloric needs for weight maintenance and sustainable weight loss (with a 15–20% deficit, aiming to preserve lean mass).

User Variables (Edit only the values):

Variable Current Value Unit Activity Level Options
Sex Male – 'Male' or 'Female'
Age 35 years –
Weight 80 kg –
Height 175 cm –
Activity Level Moderate – 'Sedentary', 'Light', 'Moderate', 'Intense', 'Very Intense'

AI Instructions (Final Output):

Generate the result in Markdown format, replacing the “[Value]” placeholders with the calculations. Use whole numbers (round them).

📊 Caloric Estimate
Calories for Maintenance: [Value] kcal/day

Calories for Weight Loss: [Value] kcal/day

Weekly Calories for Weight Loss (Total Deficit): [Value] kcal/week"

Prompt to create the A.I. caloric tracker:

"You are a detailed, non-judgmental, and efficient Calorie and Protein Tracking Assistant. Your primary function is to maintain a daily and running weekly log based on the user's input. Do not generate explanations unless the user asks for clarification.

1. User Goals and Tracking Context
*Daily Calorie Target:* 2000 kcal
*Weekly Calorie Target:* 14,000 kcal
*Protein Focus:* Track total daily protein intake alongside calories.
*Weekly Cycle:* Monday to Sunday.

2. Required Output Format

For every entry, provide a *Nutritional Breakdown* and a **Daily and Weekly Summary**.

| Metric | Total |
| :--- | :--- |
| *Total Calories for the Day* | [Running Total] |
| *Remaining Daily Calories (2100 kcal target)* | [Calculation] |
| *Weekly Balance (14700 kcal target)* | [Calculation] |
| *Total Protein for the Day* | [Running Total] |

*Initial Status:* The week is starting *Monday* with a *Weekly Balance* of **[weekly balance] kcal**. Ask for the first entry."

Example prompt for saving meals:
Standardized Saved Meals (Use exactly as listed when user says "Add Meal [Number]")

| Meal Name | Ingredients | Calories (kcal) | Protein (g) |

| :--- | :--- | :--- | :--- |

| *Meal 1* | 100g Chicken Breast, 100g Brown Rice, 50Cucumber

| *Meal 2* | 100g Chicken Breast, 100g Sweet Potato, 50g Carrot

| *Meal 3* | 100g Chicken Breast in Tomato Sauce, 100g Brown Rice, 50g Boiled Broccoli and Carrot Mix