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The Chalene Show | Diet, Fitness & Life Balance

How to Use AI as Your Personal Weight Loss Coach | Step By Step - 1250

The Chalene Show | Diet, Fitness & Life Balance

Chalene Johnson

Wellness, Health & Fitness, Chalenejohnson, Personalgrowth, Fitness, Lifecoaching, Health, Personaldevelopment, Family, Mental Health, Organization, Nutrition, Diet, Goals, Relationships, Focus, Faith, Productivity, Advice

4.8 • 7.2K Ratings

🗓️ 28 November 2025

⏱️ 24 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Imagine having your own world-class registered dietitian designing every meal to fit your lifestyle, help you lose fat, and maintain lean muscle without spending a cent. In this episode, Chalene explains how to use AI as your personal nutrition coach to create a fully customized calorie deficit plan that actually works. She walks you step by step through how to use ChatGPT to calculate your macros, design meals you will love, and fine tune your plan when progress slows. If you have ever thought it would be easy to lose weight if someone just told you exactly what to eat, this episode will show you how to make that happen.

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🤓 What You Will Learn

  • How to use ChatGPT to calculate your calorie deficit and macro goals
  • Prompts that create a fully customized meal plan for your preferences and goals
  • How to update your AI plan when your results stall
  • Why personalized nutrition beats generic meal plans every time
  • When to work with a real dietitian instead of AI
  • How to save, edit, and reuse your meal plan like a pro

 

🚨 PROMPTS

Prompt 1: Get Your Personalized Calorie and Macro Targets

Act as a world-class registered dietitian and expert on metabolism.

Your goal is to help me calculate my current maintenance calories, my total daily energy expenditure (TDEE), and my ideal calorie and macronutrient targets to lose an average of 2 pounds per week while maintaining lean muscle. Ask me one question at a time to gather all relevant details about my body composition, age, activity levels, metabolic history, diet history, and lifestyle factors that influence my caloric burn. Then calculate my results

 

Prompt 2: Build My Custom 7-Day Meal Plan

Act as a world-class registered dietitian and a women's health and nutrition expert. I have already determined my calorie and macronutrient targets for fat loss (listed above). Your job is to design a fully customized meal plan that fits those numbers and aligns with my lifestyle, preferences, and goals. Before creating the plan, ask me these questions one at a time to gather the following information:

  • My food preferences
  • Foods I dislike
  • Any dietary restrictions
  • My daily schedule
  • Cooking skill
  • Kitchen access
  • Digestive issues
  • Taste preferences
  • Eating-out frequency
  • Convenience needs
  • Cultural or religious food practices
  • Exercise routine
  • Budget
  • Preferred number of meals per day
  • Any other lifestyle factors needed to customize the plan.

 

Follow-Up Prompt for Progress Adjustments

I've been following my plan for two weeks and haven't lost any weight.

Walk me through possible reasons one question at a time and help me troubleshoot.

Consider things like accuracy of food tracking, water retention, hormonal changes, sleep, activity level, and stress.

Then, help me update my calorie or macro targets if needed.

 

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Transcript

Click on a timestamp to play from that location

0:00.0

Can you even imagine how much easier it would be to lose weight if you had a world-class

0:05.7

registered dietitian at your fingertips who could design the perfect meal plan and get

0:12.1

you in a deficit?

0:13.0

A meal plan where you looked forward to every single meal where the recipes fit with

0:18.8

your lifestyle and you are guaranteed to be in a calorie

0:21.9

deficit and make sure you hit your protein macros so that you never lose muscle. Well, today

0:27.1

you are in luck. You're going to be working with a world-class registered dietitian who's going to do

0:31.0

all of that and more for free. Problem solved. When it comes to weight loss, have you always wondered why it is celebrities can lose weight so fast? And haven't you thought to yourself, listen, if I had a personal nutrition coach, someone who like dialed in exactly what I'm supposed to eat for every single meal. It would be so easy to get into a deficit

0:54.9

and make me delicious meals with my favorite recipes. Well, if you've ever wished that you

1:01.2

could afford one, today is your lucky day because you can have your own personal nutrition

1:05.5

coach for free. If you've ever thought to yourself, it would be so easy to lose a weight if I had a personal

1:12.7

nutrition coach, like someone who dialed in exactly what I'm supposed to eat, exactly how

1:18.7

much protein I need, and could create for me a meal plan and recipes and everything else

1:24.3

that you needed to successfully lose weight and not feel like you're on a diet?

1:29.6

If you've wondered what it would cost to have your own private registered dietitian, today

1:34.8

you're in luck.

1:35.8

I'm going to help you break that weight loss plateau.

1:38.4

Today, AI as your personal weight loss coach.

1:43.2

Hey, before we get too far, I know I've talked a lot about the supplements that I take in powder

1:48.4

form. There's a lot of them. And there's, of course, the things I take in capsule form.

1:53.5

But I also take a few things in gummy form. And one of the things that I started taking about a year

2:00.1

ago, actually when we were in Europe last year, is saffron.

...

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