Can AI help with weight loss? Yes, but with caution

Some individuals are now using AI to enhance their health and fitness routines—including weight loss.

While artificial intelligence has recently gained attention for its ability to generate Studio Ghibli-style images, its capabilities extend far beyond digital art. Some individuals are now using AI to enhance their health and fitness routines—including weight loss. Instagram user Diamond Okoh-Chukwuma claims to have lost nearly 34 pounds (15 kg) by leveraging AI to craft a personalised weight loss plan.

Using AI as a weight loss tool

Recently, Okoh shared a video detailing her journey, titled, "I lost 34 pounds (15 kg) using AI… went from almost 220 lbs (100 kg) to 183 lbs (83 kg) by using these Copilot prompts." She explained that Microsoft’s AI assistant, Copilot, helped her develop a structured approach to weight loss, and she shared the exact prompts she used to guide her transformation.

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The AI prompts that helped her lose weight

1. Calculating total daily energy expenditure (TDEE)

To determine how many calories she needed daily, Okoh inputted specific details into Copilot: "Hi, I am (insert age), I weigh (insert weight), I have a (insert exercise lifestyle ranging from sedentary to very active), I am (insert gender), and I am (insert height). Calculate my TDEE."

TDEE, or Total Daily Energy Expenditure, is the number of calories a person burns in a day, factoring in activity levels. Okoh emphasised that understanding her TDEE was key to maintaining a calorie deficit without feeling deprived.

2. Setting a sustainable calorie deficit

Once she determined her TDEE, she used AI to calculate a manageable calorie intake for weight loss: "Using my TDEE, how many calories do I need to consume daily to stay in a calorie deficit without starving myself?"

The AI response indicated that consuming 200 to 500 fewer calories than her TDEE would promote gradual, sustainable weight loss without extreme restriction.

3. Optimising protein intake for fat loss and muscle retention

Okoh also focused on maintaining muscle while losing fat. She used AI to calculate her daily protein needs with this prompt: "Based on what I just shared, how many grams of protein should I eat daily to build muscle while losing fat?"

She highlighted that protein is essential in preventing muscle loss, keeping the skin firm, and promoting fat loss.

4. Determining proper hydration levels

Hydration played a crucial role in her strategy. To ensure she was drinking enough water, she asked: "How much water should I be consuming daily to help with satiety and reduce sugar cravings?"

The AI suggested she aim for 2–3 litres per day, which helped her stay full and manage cravings.

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A post shared by Diamond Okoh-Chukwuma (@diamondokoh)

Why AI alone isn’t enough for fitness advice

While AI can certainly be a useful tool, experts caution against relying solely on it for fitness and health advice.  Here's why a balanced approach—combining AI-generated insights with expert guidance and personal intuition—is crucial for sustainable weight loss.

• Lacks true personalisation: AI provides generic recommendations based on data but fails to consider individual factors like medical history, metabolism, or hormonal imbalances. A professional can offer tailored advice suited to specific health needs.
• Ignores psychological & lifestyle factors: AI-driven plans focus on calorie deficits and macronutrients but overlook stress, emotional eating, and sleep patterns, all of which significantly impact weight loss.
• Risk of unhealthy habits: Relying solely on AI-generated calorie and nutrient targets can lead to extreme deficits, fatigue, nutrient deficiencies, or disordered eating, as AI lacks emotional intelligence to detect harmful behaviours.
• Lack of human guidance & accountability: Weight loss is more than just numbers—it requires motivation, habit-building, and behaviour changes. Certified dietitians, trainers, or coaches provide real-time adjustments and ensure a sustainable, healthy approach.