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