ChatGPT · Health & Fitness

Estimate my daily calorie needs and macros. Age: [age], sex: [sex], height: [height], weight: [weight], activity: [level], goal: [lose/maintain/gain]. Show the calculation method, a target range and example meals that fit.

Create a push-pull-legs program for a [level] lifter training [days] days a week to build muscle. Include exercises, sets, reps, RIR targets, rest times, progression rules and a deload week.

Design a glute-focused workout for [gym/home] with [equipment]. Include 6 exercises (hip thrusts, RDLs, split squats, abduction and more), sets, reps, tempo, mind-muscle cues and a 6-week progression.

Create an upper body workout I can do at home with [equipment, e.g. dumbbells and a chair]. Include push, pull and shoulder exercises, sets and reps for a [level], and how to make it harder over time.

Create a 10-minute hip mobility routine for someone who sits all day. Include 8 movements with cues, duration or reps, and a version for before workouts and one for evenings.

Give me a running form checklist covering posture, cadence, foot strike, arm swing and breathing, with drills to improve each and how to check my form on video.

Create a [weeks]-week half marathon plan for a runner who can currently run [distance] and wants to finish in [goal time]. Include easy runs, long runs, tempo and interval sessions, strength days, taper and race-day tips.

Give me 15 healthy breakfast ideas that take under 10 minutes, with at least [protein] g protein, for someone who [dietary preferences]. Include make-ahead options and a rough nutrition estimate for each.

Create a 4-week plan to reduce added sugar for someone who usually eats [current habits]. Include swaps, how to handle cravings, reading labels for hidden sugar, and satisfying alternatives.

Teach me 5 breathwork techniques: one to energise, one for focus, one to calm down, one for sleep, and one for stress before events. Give step-by-step instructions, timing and safety notes.

Create a healthy daily routine for a remote worker: morning start, movement breaks, posture checks, lunch habits, screen breaks, end-of-day shutdown, and a weekly plan for social connection and exercise.

Create a 7-day plant-based meal plan with about [protein target] grams of protein per day, simple recipes, a shopping list, and notes on key nutrients like B12, iron and omega-3.