Zakaria
210 lines
6.3 KiB
Python
210 lines
6.3 KiB
Python
#!/usr/bin/env python3
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"""
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body_calc.py — All-in-one fitness calculator.
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Subcommands:
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bmi <weight_kg> <height_cm>
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tdee <weight_kg> <height_cm> <age> <M|F> <activity 1-5>
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1rm <weight> <reps>
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macros <tdee_kcal> <cut|maintain|bulk>
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bodyfat <M|F> <neck_cm> <waist_cm> [hip_cm] <height_cm>
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No external dependencies — stdlib only.
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"""
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import sys
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import math
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def bmi(weight_kg, height_cm):
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h = height_cm / 100
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val = weight_kg / (h * h)
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if val < 18.5:
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cat = "Underweight"
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elif val < 25:
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cat = "Normal weight"
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elif val < 30:
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cat = "Overweight"
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else:
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cat = "Obese"
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print(f"BMI: {val:.1f} — {cat}")
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print()
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print("Ranges:")
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print(f" Underweight : < 18.5")
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print(f" Normal : 18.5 – 24.9")
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print(f" Overweight : 25.0 – 29.9")
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print(f" Obese : 30.0+")
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def tdee(weight_kg, height_cm, age, sex, activity):
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if sex.upper() == "M":
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bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age + 5
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else:
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bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age - 161
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multipliers = {
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1: ("Sedentary (desk job, no exercise)", 1.2),
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2: ("Lightly active (1-3 days/week)", 1.375),
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3: ("Moderately active (3-5 days/week)", 1.55),
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4: ("Very active (6-7 days/week)", 1.725),
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5: ("Extremely active (athlete + physical job)", 1.9),
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}
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label, mult = multipliers.get(activity, ("Moderate", 1.55))
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total = bmr * mult
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print(f"BMR (Mifflin-St Jeor): {bmr:.0f} kcal/day")
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print(f"Activity: {label} (x{mult})")
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print(f"TDEE: {total:.0f} kcal/day")
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print()
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print("Calorie targets:")
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print(f" Aggressive cut (-750): {total - 750:.0f} kcal/day")
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print(f" Fat loss (-500): {total - 500:.0f} kcal/day")
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print(f" Mild cut (-250): {total - 250:.0f} kcal/day")
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print(f" Maintenance : {total:.0f} kcal/day")
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print(f" Lean bulk (+250): {total + 250:.0f} kcal/day")
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print(f" Bulk (+500): {total + 500:.0f} kcal/day")
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def one_rep_max(weight, reps):
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if reps < 1:
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print("Error: reps must be at least 1.")
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sys.exit(1)
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if reps == 1:
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print(f"1RM = {weight:.1f} (actual single)")
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return
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epley = weight * (1 + reps / 30)
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brzycki = weight * (36 / (37 - reps)) if reps < 37 else 0
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lombardi = weight * (reps ** 0.1)
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avg = (epley + brzycki + lombardi) / 3
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print(f"Estimated 1RM ({weight} x {reps} reps):")
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print(f" Epley : {epley:.1f}")
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print(f" Brzycki : {brzycki:.1f}")
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print(f" Lombardi : {lombardi:.1f}")
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print(f" Average : {avg:.1f}")
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print()
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print("Training percentages off average 1RM:")
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for pct, rep_range in [
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(100, "1"), (95, "1-2"), (90, "3-4"), (85, "4-6"),
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(80, "6-8"), (75, "8-10"), (70, "10-12"),
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(65, "12-15"), (60, "15-20"),
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]:
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print(f" {pct:>3}% = {avg * pct / 100:>7.1f} (~{rep_range} reps)")
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def macros(tdee_kcal, goal):
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goal = goal.lower()
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if goal in {"cut", "lose", "deficit"}:
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cals = tdee_kcal - 500
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p, f, c = 0.40, 0.30, 0.30
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label = "Fat Loss (-500 kcal)"
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elif goal in {"bulk", "gain", "surplus"}:
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cals = tdee_kcal + 400
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p, f, c = 0.30, 0.25, 0.45
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label = "Lean Bulk (+400 kcal)"
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else:
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cals = tdee_kcal
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p, f, c = 0.30, 0.30, 0.40
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label = "Maintenance"
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prot_g = cals * p / 4
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fat_g = cals * f / 9
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carb_g = cals * c / 4
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print(f"Goal: {label}")
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print(f"Daily calories: {cals:.0f} kcal")
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print()
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print(f" Protein : {prot_g:>6.0f}g ({p * 100:.0f}%) = {prot_g * 4:.0f} kcal")
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print(f" Fat : {fat_g:>6.0f}g ({f * 100:.0f}%) = {fat_g * 9:.0f} kcal")
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print(f" Carbs : {carb_g:>6.0f}g ({c * 100:.0f}%) = {carb_g * 4:.0f} kcal")
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print()
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print(f"Per meal (3 meals): P {prot_g / 3:.0f}g | F {fat_g / 3:.0f}g | C {carb_g / 3:.0f}g")
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print(f"Per meal (4 meals): P {prot_g / 4:.0f}g | F {fat_g / 4:.0f}g | C {carb_g / 4:.0f}g")
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def bodyfat(sex, neck_cm, waist_cm, hip_cm, height_cm):
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sex = sex.upper()
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if sex == "M":
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if waist_cm <= neck_cm:
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print("Error: waist must be larger than neck."); sys.exit(1)
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bf = 86.010 * math.log10(waist_cm - neck_cm) - 70.041 * math.log10(height_cm) + 36.76
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else:
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if (waist_cm + hip_cm) <= neck_cm:
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print("Error: waist + hip must be larger than neck."); sys.exit(1)
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bf = 163.205 * math.log10(waist_cm + hip_cm - neck_cm) - 97.684 * math.log10(height_cm) - 78.387
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print(f"Estimated body fat: {bf:.1f}%")
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if sex == "M":
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ranges = [
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(6, "Essential fat (2-5%)"),
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(14, "Athletic (6-13%)"),
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(18, "Fitness (14-17%)"),
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(25, "Average (18-24%)"),
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]
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default = "Obese (25%+)"
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else:
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ranges = [
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(14, "Essential fat (10-13%)"),
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(21, "Athletic (14-20%)"),
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(25, "Fitness (21-24%)"),
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(32, "Average (25-31%)"),
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]
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default = "Obese (32%+)"
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cat = default
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for threshold, label in ranges:
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if bf < threshold:
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cat = label
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break
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print(f"Category: {cat}")
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print(f"Method: US Navy circumference formula")
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def usage():
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print(__doc__)
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sys.exit(1)
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def main():
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if len(sys.argv) < 2:
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usage()
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cmd = sys.argv[1].lower()
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try:
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if cmd == "bmi":
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bmi(float(sys.argv[2]), float(sys.argv[3]))
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elif cmd == "tdee":
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tdee(
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float(sys.argv[2]), float(sys.argv[3]),
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int(sys.argv[4]), sys.argv[5], int(sys.argv[6]),
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)
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elif cmd in {"1rm", "orm"}:
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one_rep_max(float(sys.argv[2]), int(sys.argv[3]))
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elif cmd == "macros":
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macros(float(sys.argv[2]), sys.argv[3])
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elif cmd == "bodyfat":
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sex = sys.argv[2]
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if sex.upper() == "M":
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bodyfat(sex, float(sys.argv[3]), float(sys.argv[4]), 0, float(sys.argv[5]))
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else:
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bodyfat(sex, float(sys.argv[3]), float(sys.argv[4]), float(sys.argv[5]), float(sys.argv[6]))
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else:
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print(f"Unknown command: {cmd}")
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usage()
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except (IndexError, ValueError) as e:
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print(f"Error: {e}")
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usage()
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if __name__ == "__main__":
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main() |