Constructing a easy course of that tracks your every day protein, fats, carbohydrate, and caloric consumption.
I lately received again into the fitness center and wished to take the entire vitamin factor critically 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 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 every 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 appeared like:
This was nice. I can use ChatGPT to trace my macros (or no less than give a reasonably correct ballpark estimate). My solely difficulty now could be I’ll should do lots of copying and pasting from this output into my little tracker Excel spreadsheet. Not very best and realizing 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 might need a reasonably handy (and free) methodology of processing my knowledge.
Enter Customized GPTs
Customized GPTs permit customers to mix directions, further data, and any mixture of expertise to suit a selected want — all with out touching any code. Good.
Right here is the right way to arrange a simple workflow to trace your macronutrients:
- Create customized GPT (Optionally available) — 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 might have to delete the header row.
- Repeat steps 3 by means of 5. Voila. Now you may have a customized macro tracker.
Making a Customized GPT
You’ll be able to put any title and outline in your GPT. I named mine “Macro Estimator” and entered this description: “Offers estimate on the quantity of protein, carbs, fats and complete energy of a given record of meals in line with their quantities.” The essential half is the directions. Listed here are the directions I used
The consumer will present CSV-like knowledge together with the meals and the quantity. Please return one other CSV with the estimated complete 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 must be a CSV file with the next columns: amt, meals, carbs, protein, fats, and energy. The output must be tabbed content material with out commas. The output of carbs, protein and fats must 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’ll be able to 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 night time (or at any time when 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 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 knowledge is you can enter your knowledge in no matter phrases you need. For instance, you possibly can say I ate 1 x fist measurement chunk of beef. The output will not be as correct as if you happen to 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 here are a pair I made straight out of Google Sheets:
