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Using AI to Make Free Customized Meal and Workout Plans
What if I told you that you could get a personalized meal and workout plan for free? No need to pay for a personal trainer or nutritionist. Welcome to the future where Artificial Intelligence (AI) can assist you in achieving your fitness goals at no cost. If you’re intrigued, follow along as I guide you through two free tools that will show you how to use AI to create your very own meal and workout plans.
The Ethical Standpoint
Before we delve into how to achieve this, you might be wondering why I, a seller of workout plans, would want to share this. Truthfully, I feel it’s ethically right to empower others with knowledge that can help them be more independent. Just like the old proverb says,
“Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.”
Now, let’s dive into the step-by-step guide of using AI for creating meal and workout plans.
Calculating Your Maintenance Calories
First, you need to calculate your maintenance calories. This is the number of calories you can consume daily without losing or gaining weight. Head over to tdecalculator.net, and fill in your personal information, including age, weight, and level of physical activity.

Once you get your results, it’s simple. Eating over this number results in weight gain, and eating under results in weight loss.
Losing Weight? Adjust Your Calorie Intake
If the goal is weight loss, a macronutrient breakdown shows what you should be doing to cut calories. You take the maintenance number and reduce it by 200-500 calories. I recommend a 200 calorie reduction, as larger deficits may lead to hanger and demotivation, likely causing an early quit.
Creating Your AI-Powered Meal Plan
With the calculated numbers in mind, the next stop is Claude AI. We’ll use a carefully crafted prompt to guide the AI, making sure we get the correct meal plan.
Thorough prompts like this enable Claude AI, or any other AI chat of your preference, to return a four-meal plan corresponding to your macronutrient and caloric needs. By adjusting the prompt, you can get plans for intermittent fasting (a detailed guide on this coming soon), adjust for specific ingredients in your fridge, and so on. The point here is customization to fit your needs.
Building your Workout Plan
Now that we’ve gotten our meal plans sorted, it’s time to put together a workout plan. Again, we’ll be using Claude AI, guiding it with the right prompts depending on your specific needs and limitations.

You can always adjust the prompts to reflect your situation. For example, if you have restricted gym equipment or a medical condition, just input that information – the AI will create the perfect custom plan, keeping those limitations into account.

So there you have it. An easy, comprehensive guide on creating free meal and workout plans right at your fingertips, thanks to the power of AI. Even though it might seem like a self-defeating strategy for my business, I believe that knowledge should be shared.

AI is indeed a formidable tool, provided we know how to use it. If you have any questions or require further clarification, just drop a comment. Cheers!

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© 2023, Brownricebandit LLC. All rights reserved.

© 2023, Brownricebandit LLC. All rights reserved.

© 2023, Brownricebandit LLC. All rights reserved.