fitness-nutrition

1#!/usr/bin/env python32"""3body_calc.py — All-in-one fitness calculator.4 5Subcommands:6  bmi      <weight_kg> <height_cm>7  tdee     <weight_kg> <height_cm> <age> <M|F> <activity 1-5>8  1rm      <weight> <reps>9  macros   <tdee_kcal> <cut|maintain|bulk>10  bodyfat  <M|F> <neck_cm> <waist_cm> [hip_cm] <height_cm>11 12No external dependencies — stdlib only.13"""14import sys15import math16 17 18def bmi(weight_kg, height_cm):19    h = height_cm / 10020    val = weight_kg / (h * h)21    if val < 18.5:22        cat = "Underweight"23    elif val < 25:24        cat = "Normal weight"25    elif val < 30:26        cat = "Overweight"27    else:28        cat = "Obese"29    print(f"BMI: {val:.1f} — {cat}")30    print()31    print("Ranges:")32    print("  Underweight : < 18.5")33    print("  Normal      : 18.5 – 24.9")34    print("  Overweight  : 25.0 – 29.9")35    print("  Obese       : 30.0+")36 37 38def tdee(weight_kg, height_cm, age, sex, activity):39    if sex.upper() == "M":40        bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age + 541    else:42        bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age - 16143 44    multipliers = {45        1: ("Sedentary (desk job, no exercise)", 1.2),46        2: ("Lightly active (1-3 days/week)", 1.375),47        3: ("Moderately active (3-5 days/week)", 1.55),48        4: ("Very active (6-7 days/week)", 1.725),49        5: ("Extremely active (athlete + physical job)", 1.9),50    }51 52    label, mult = multipliers.get(activity, ("Moderate", 1.55))53    total = bmr * mult54 55    print(f"BMR (Mifflin-St Jeor): {bmr:.0f} kcal/day")56    print(f"Activity: {label} (x{mult})")57    print(f"TDEE: {total:.0f} kcal/day")58    print()59    print("Calorie targets:")60    print(f"  Aggressive cut (-750): {total - 750:.0f} kcal/day")61    print(f"  Fat loss       (-500): {total - 500:.0f} kcal/day")62    print(f"  Mild cut       (-250): {total - 250:.0f} kcal/day")63    print(f"  Maintenance          : {total:.0f} kcal/day")64    print(f"  Lean bulk      (+250): {total + 250:.0f} kcal/day")65    print(f"  Bulk           (+500): {total + 500:.0f} kcal/day")66 67 68def one_rep_max(weight, reps):69    if reps < 1:70        print("Error: reps must be at least 1.")71        sys.exit(1)72    if reps == 1:73        print(f"1RM = {weight:.1f} (actual single)")74        return75 76    epley = weight * (1 + reps / 30)77    brzycki = weight * (36 / (37 - reps)) if reps < 37 else 078    lombardi = weight * (reps ** 0.1)79    avg = (epley + brzycki + lombardi) / 380 81    print(f"Estimated 1RM ({weight} x {reps} reps):")82    print(f"  Epley    : {epley:.1f}")83    print(f"  Brzycki  : {brzycki:.1f}")84    print(f"  Lombardi : {lombardi:.1f}")85    print(f"  Average  : {avg:.1f}")86    print()87    print("Training percentages off average 1RM:")88    for pct, rep_range in [89        (100, "1"), (95, "1-2"), (90, "3-4"), (85, "4-6"),90        (80, "6-8"), (75, "8-10"), (70, "10-12"),91        (65, "12-15"), (60, "15-20"),92    ]:93        print(f"  {pct:>3}% = {avg * pct / 100:>7.1f}  (~{rep_range} reps)")94 95 96def macros(tdee_kcal, goal):97    goal = goal.lower()98    if goal in {"cut", "lose", "deficit"}:99        cals = tdee_kcal - 500100        p, f, c = 0.40, 0.30, 0.30101        label = "Fat Loss (-500 kcal)"102    elif goal in {"bulk", "gain", "surplus"}:103        cals = tdee_kcal + 400104        p, f, c = 0.30, 0.25, 0.45105        label = "Lean Bulk (+400 kcal)"106    else:107        cals = tdee_kcal108        p, f, c = 0.30, 0.30, 0.40109        label = "Maintenance"110 111    prot_g = cals * p / 4112    fat_g = cals * f / 9113    carb_g = cals * c / 4114 115    print(f"Goal: {label}")116    print(f"Daily calories: {cals:.0f} kcal")117    print()118    print(f"  Protein : {prot_g:>6.0f}g ({p * 100:.0f}%)  = {prot_g * 4:.0f} kcal")119    print(f"  Fat     : {fat_g:>6.0f}g ({f * 100:.0f}%)  = {fat_g * 9:.0f} kcal")120    print(f"  Carbs   : {carb_g:>6.0f}g ({c * 100:.0f}%)  = {carb_g * 4:.0f} kcal")121    print()122    print(f"Per meal (3 meals): P {prot_g / 3:.0f}g | F {fat_g / 3:.0f}g | C {carb_g / 3:.0f}g")123    print(f"Per meal (4 meals): P {prot_g / 4:.0f}g | F {fat_g / 4:.0f}g | C {carb_g / 4:.0f}g")124 125 126def bodyfat(sex, neck_cm, waist_cm, hip_cm, height_cm):127    sex = sex.upper()128    if sex == "M":129        if waist_cm <= neck_cm:130            print("Error: waist must be larger than neck."); sys.exit(1)131        bf = 86.010 * math.log10(waist_cm - neck_cm) - 70.041 * math.log10(height_cm) + 36.76132    else:133        if (waist_cm + hip_cm) <= neck_cm:134            print("Error: waist + hip must be larger than neck."); sys.exit(1)135        bf = 163.205 * math.log10(waist_cm + hip_cm - neck_cm) - 97.684 * math.log10(height_cm) - 78.387136 137    print(f"Estimated body fat: {bf:.1f}%")138 139    if sex == "M":140        ranges = [141            (6, "Essential fat (2-5%)"),142            (14, "Athletic (6-13%)"),143            (18, "Fitness (14-17%)"),144            (25, "Average (18-24%)"),145        ]146        default = "Obese (25%+)"147    else:148        ranges = [149            (14, "Essential fat (10-13%)"),150            (21, "Athletic (14-20%)"),151            (25, "Fitness (21-24%)"),152            (32, "Average (25-31%)"),153        ]154        default = "Obese (32%+)"155 156    cat = default157    for threshold, label in ranges:158        if bf < threshold:159            cat = label160            break161 162    print(f"Category: {cat}")163    print("Method: US Navy circumference formula")164 165 166def usage():167    print(__doc__)168    sys.exit(1)169 170 171def main():172    if len(sys.argv) < 2:173        usage()174 175    cmd = sys.argv[1].lower()176 177    try:178        if cmd == "bmi":179            bmi(float(sys.argv[2]), float(sys.argv[3]))180 181        elif cmd == "tdee":182            tdee(183                float(sys.argv[2]), float(sys.argv[3]),184                int(sys.argv[4]), sys.argv[5], int(sys.argv[6]),185            )186 187        elif cmd in {"1rm", "orm"}:188            one_rep_max(float(sys.argv[2]), int(sys.argv[3]))189 190        elif cmd == "macros":191            macros(float(sys.argv[2]), sys.argv[3])192 193        elif cmd == "bodyfat":194            sex = sys.argv[2]195            if sex.upper() == "M":196                bodyfat(sex, float(sys.argv[3]), float(sys.argv[4]), 0, float(sys.argv[5]))197            else:198                bodyfat(sex, float(sys.argv[3]), float(sys.argv[4]), float(sys.argv[5]), float(sys.argv[6]))199 200        else:201            print(f"Unknown command: {cmd}")202            usage()203 204    except (IndexError, ValueError) as e:205        print(f"Error: {e}")206        usage()207 208 209if __name__ == "__main__":210    main()