The simplest daily system
- After each meal, log what you ate and the rough portion.
- Ask for protein grams and the assumptions used.
- At the end of the day, compare to your protein target and adjust tomorrow.
Copy-paste protein tracker prompt
Estimate protein grams for this meal. Meal: [what I ate] Portions: [rough amounts] Details: [brand/recipe/cooking method if relevant] Output: 1) Estimated protein grams 2) Assumptions you made 3) The 1 detail that would change protein most
If you want calories and full macros too, use the broader workflow: ChatGPT macro tracker or the hub guide ChatGPT calorie tracker.
Portion cues that make protein estimates better
- Chicken/fish/steak: “palm-sized”, “about 6 oz”, “two palms”
- Eggs: “2 eggs”, “3 eggs”
- Greek yogurt/cottage cheese: “1 cup”, “single-serve cup”
- Protein powder: “1 scoop”, “2 scoops”
More portion language: portion estimation cheat sheet.
Examples
Breakfast
Meal: greek yogurt with berries Portions: 1 cup yogurt Details: 2% yogurt
Lunch
Meal: turkey sandwich Portions: 2 slices bread, 4 oz turkey Details: 1 slice cheese
Dinner
Meal: salmon with rice and veggies Portions: salmon about 6 oz Details: cooked with 1 tbsp oil
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