Constructing a easy course of that tracks your day by day protein, fats, carbohydrate, and caloric consumption.
I lately obtained again into the health club and wished to take the entire diet factor critically too. I do know that I can work out all I would like but when I don’t feed my physique sufficient protein it could’t and received’t develop (muscle). So I made a decision I wished to trace my protein consumption and figured whereas I’m at it, why not monitor all of my day by day macronutrients and caloric consumption?
I attempted asking ChatGPT concerning the macronutrients in an egg and seems it does a reasonably first rate job. Right here’s what the output seemed like:
This was nice. I can use ChatGPT to trace my macros (or not less than give a reasonably correct ballpark estimate). My solely subject now’s I’ll need to do a whole lot of copying and pasting from this output into my little tracker Excel spreadsheet. Not superb and figuring out myself, if there may be 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) technique of processing my information.
Enter Customized GPTs
Customized GPTs enable customers to mix directions, additional data, and any mixture of expertise to suit a selected want — all with out touching any code. Excellent.
Right here is how one can arrange a straightforward workflow to trace your macronutrients:
- Create customized GPT (Non-compulsory) — see under 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 the way exact you wish to be. The extra granular you might be in your description and itemization, the extra correct the nutrient estimates will likely 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 info)
- Copy the output from GPT again into your spreadsheet. You might have to delete the header row.
- Repeat steps 3 by way of 5. Voila. Now you could have a customized macro tracker.
Making a Customized GPT
You possibly can put any title and outline to your GPT. I named mine “Macro Estimator” and entered this description: “Provides estimate on the quantity of protein, carbs, fats and whole energy of a given record of meals in accordance with their quantities.” The vital half is the directions. Listed below are the directions I used
The consumer will present CSV-like information 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 information will seem 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 embrace a "g" within the output).
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You don’t really have to construct a customized GPT for this. Though it’s barely much less handy, you may merely paste the customized GPT directions earlier than your macro information every time you make a request from ChatGPT.
Here’s what which may seem like:
Now that I’ve a workflow to simply monitor my macronutrients. I can plug in my information on my cellphone all through the day and as soon as at evening (or every 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 the event you actually wish to get correct together with your macro monitoring, you will get a meals scale and weigh every ingredient out individually.
The advantage of utilizing ChatGPT to course of this information is that you would be able to enter your information in no matter phrases you need. For instance, you might say I ate 1 x fist measurement chunk of beef. The output will not be as correct as should you had entered 60g beef nonetheless you’ll acquire 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:
