# Set targets for your goal with ChatGPT or Claude

Talk through your goal with your assistant, agree on daily calories, protein, carbs and fat, save them to your journal and adjust them as you learn.

**In short:** Tell ChatGPT or Claude your goal and the details it needs, such as your age, height, weight and how active you are. It suggests daily calories, protein, carbs and fat and explains the reasoning. When you agree, it saves them to Splot from today, and after a few weeks it can help you adjust them from how your days actually went.

A calorie number on its own means little. What matters is the goal behind it: eating a bit less, keeping your weight steady while you train, getting more protein, or simply eating more regularly. Start there, and let your assistant help you turn the goal into targets.

## Tell it about you

Your assistant can see the meals and targets in your Splot journal, but not your body details, so give it what it needs in the conversation:

- your goal, and how fast you'd like to get there;
- your age, height and weight;
- how active you are, on a typical day and in training;
- how you like to eat, and anything you avoid or can't have.

A good assistant will ask for what's missing and explain how it gets to its numbers. Ask it to, if it doesn't: "Walk me through how you got there."

## Agree, then save

Once you're happy with the numbers, ask it to save them: "Set those as my targets from today." Splot needs calories, protein, carbs and fat together, so your assistant fills in or asks about anything left out. The new targets apply from the day you choose, and earlier days keep the targets they had, so past days are still judged fairly.

You can also set targets yourself in the Splot app, by hand or worked out from body details you enter there.

## Adjust from real weeks

Targets are a starting point. After two or three weeks, bring your assistant what changed, such as your weight or how you feel in training, and ask:

- "My weight hasn't moved in three weeks. Should we adjust?"
- "How close have I been to my targets on average?"
- "Is my protein target realistic for how I actually eat?"

It reads what you've actually eaten, so it can tell the difference between targets that need changing and days that didn't follow them.

## Good to know

Targets in Splot are a journal setting, not medical advice, and Splot is for adults 18 and older. If you're pregnant, have a medical condition or have a history of disordered eating, set your targets with a doctor or dietitian.

See also [plan a week of meals around your targets](https://splot.health/guides/plan-a-week-of-meals).

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[Splot for ChatGPT](https://splot.health/chatgpt.md) · [Splot for Claude](https://splot.health/claude.md) · [All guides](https://splot.health/guides.md)