Constructing a easy course of that tracks your each day protein, fats, carbohydrate, and caloric consumption.
I not too long ago obtained again into the fitness center and needed to take the entire diet factor significantly too. I do know that I can work out all I need but when I don’t feed my physique sufficient protein it could actually’t and gained’t develop (muscle). So I made a decision I needed to trace my protein consumption and figured whereas I’m at it, why not monitor all of my each day macronutrients and caloric consumption?
I attempted asking ChatGPT in regards to the macronutrients in an egg and seems it does a fairly respectable job. Right here’s what the output appeared like:
This was nice. I can use ChatGPT to trace my macros (or a minimum of give a reasonably correct ballpark estimate). My solely difficulty now’s I’ll need to do loads of copying and pasting from this output into my little tracker Excel spreadsheet. Not splendid and understanding myself, if there’s an excessive amount of friction concerned in monitoring one thing, I’ll merely cease doing it. If I could make the method simpler — fewer clicks, fewer keystrokes, much less friction- then I can construct a behavior out of it.
If I can management the output that GPT spits out, I may need a reasonably handy (and free) methodology of processing my knowledge.
Enter Customized GPTs
Customized GPTs enable customers to mix directions, further information, and any mixture of expertise to suit a selected want — all with out touching any code. Good.
Right here is how you can arrange a simple workflow to trace your macronutrients:
- Create customized GPT (Non-compulsory) — see beneath for directions
- Create an Excel spreadsheet or Google Sheet (that’s what I used) with columns: date, amt, meals, carbs (g), protein (g), fats (g), energy. That is the place you’ll be monitoring your meals consumption.
- Enter what you ate in an itemized format. It’s as much as you ways exact you wish to be. The extra granular you might be in your description and itemization, the extra correct the nutrient estimates shall be.
- Copy the amt and meals columns out of your spreadsheet and paste them into your customized GPT (or into common GPT with the directions prepended to the information)
- Copy the output from GPT again into your spreadsheet. You will have to delete the header row.
- Repeat steps 3 by way of 5. Voila. Now you’ve gotten a customized macro tracker.
Making a Customized GPT
You possibly can put any identify and outline to your GPT. I named mine “Macro Estimator” and entered this description: “Offers estimate on the quantity of protein, carbs, fats and whole energy of a given checklist of meals based on their quantities.” The essential half is the directions. Listed below are the directions I used
The person will present CSV-like knowledge together with the meals and the quantity. Please return one other CSV with the estimated whole carbs, protein, fats, and energy in that. The enter knowledge will appear like this:amt meals
2 egg
1 slice of bread
1 strip of bacon
The output needs to be a CSV file with the next columns: amt, meals, carbs, protein, fats, and energy. The output needs to be tabbed content material with out commas. The output of carbs, protein and fats needs to be in grams however ought to solely be an integer (don't embody a "g" within the output).
In case you don’t have a subscription to OpenAI premium
You don’t truly have to construct a customized GPT for this. Though it’s barely much less handy, you possibly can merely paste the customized GPT directions earlier than your macro knowledge every time you make a request from ChatGPT.
Here’s what that may appear like:
Now that I’ve a workflow to simply monitor my macronutrients. I can plug in my knowledge on my telephone all through the day and as soon as at evening (or each time is handy) I course of my spreadsheet with the customized GPT and get a decently correct image of the quantity of protein, fats, carbs, and energy I consumed that day. In case you actually wish to get correct along with your macro monitoring, you will get a meals scale and weigh every ingredient out individually.
The good thing about utilizing ChatGPT to course of this knowledge is you could enter your knowledge in no matter phrases you need. For instance, you can say I ate 1 x fist dimension chunk of beef. The output will not be as correct as if you happen to had entered 60g beef nevertheless you’ll achieve a tough estimate of the nutrient content material of the meals you consumed.
From right here you are able to do neat issues like visualize what you ate that day. Listed below are a pair I made straight out of Google Sheets: