The core template (use this 80% of the time)
Estimate calories and macros (protein, carbs, fat). Meal: [what I ate] Portions: [rough amounts] Details: [brand/recipe/cooking method, sauces, oils, drinks] Output: 1) Total calories + macros 2) Assumptions you made 3) 1-2 questions to improve accuracy
New to the idea? Start at ChatGPT calorie tracker.
Restaurant prompt
Estimate calories and macros. Restaurant meal: [item(s)] Portions: [full/half/size] Modifications: [no mayo, extra cheese, etc.] Extras: [chips, guac, sauce, dessert, drink] Output: calories + macros + assumptions + what you need to know to be more accurate
Homemade meal prompt
Estimate calories and macros. Homemade meal: [what it is] Portions: [rough amounts] Recipe details: [main ingredients] Cooking fats: [oil/butter amount if known] Toppings/sauces: [cheese, dressing, etc.] Output: calories + macros + assumptions + questions
Packaged food prompt (brand matters)
Estimate calories and macros. Food: [brand + exact item] Serving size: [what I ate] If you’re unsure: ask me 1 question that would improve accuracy most.
“I have no idea” prompt (still better than skipping)
Estimate calories and macros using reasonable assumptions. Meal: [what I ate] Context: [restaurant/home], [how hungry], [small/medium/large] Output: 1) A conservative estimate range (low/typical/high) 2) Biggest uncertainty 3) The one detail I should provide next time
Portion phrases cheat sheet
- Rice/pasta/oats: “1 cup”, “2 cups”, “1/2 cup”
- Protein: “palm-sized”, “about 6 oz”, “2 eggs”
- Fats: “1 tbsp olive oil”, “2 tbsp ranch”, “a handful of nuts”
- Snacks: “1 bar”, “1 bag (single-serve)”, “half the bag”
How to get better results
- Keep a short “defaults” list (milk type, oil use, bread type) so you can reference it quickly.
- When you’re unsure, ask for assumptions and correct them.
- Use the same structure every day to reduce mental overhead.