Can ChatGPT help you lose weight? Physiotherapist shares 2-step prompt hack for a custom diet plan

From tracking daily steps to monitoring sleep, fitness tech has become a major support system for anyone trying to stay healthy. Now, people are even using AI tools like ChatGPT to help them lose weight, not just with information, but with entirely customised diet plans and calorie breakdowns.

Physiotherapist and nutritionist Rebecca Pinto, founder of Dr Rebecca’s Physiotherapy, recently shared a simple hack on Instagram to build your own personalised weight-loss plan using AI.

Her two-step method helps ChatGPT calculate important health metrics and then turn them into a practical Indian meal plan based on your preferences.

Step 1: Ask ChatGPT to calculate your BMR, TDEE and macros

• Provide your age, gender, height, weight and daily activity level — and request:
• BMR (Basal Metabolic Rate)
• TDEE (Total Daily Energy Expenditure)
• Ideal protein-carb-fat ratio for fat loss

These numbers become the foundation for your calorie deficit.

Step 2: Generate a personalised diet plan

Once you have your calorie target, follow up with details like:

• Number of meals you eat (3 meals + snacks, etc.)
• Peak hunger times
• Food likes and dislikes
• Whether you prefer veg, non-veg or eggetarian
• Need for affordable Indian ingredients

Pinto says this ensures the plan is realistic and easy to follow. And yes, you can always request additional meal options at any time.

Example prompt you can copy-paste

Based on my TDEE and calorie target of [___ kcal], please create a fat-loss diet plan for me.

I eat [number] meals a day at these times: [list times].

My hunger is highest around [time].

I like [foods you enjoy] and dislike [foods you don’t].

I’m [veg / non-veg / eggetarian / mix].

Create a plan that is practical and Indian, utilising readily available ingredients.

With the right prompts, AI can do more than draft emails — it can help you approach weight loss with insights, structure and a customised plan that suits your lifestyle.