first commit

2026-09-28 11:44:26 +05:30
parent 721743ae6b
commit bffc9b1686
424 changed files with 46474 additions and 0 deletions
@@ -0,0 +1,68 @@
+Customer Progress Prediction Formulas
+
+Required input data
+- Current weight in kg
+- Height in cm
+- Age in years
+- Gender: Male or Female
+- Goal: Weight Loss, Weight Gain, Maintain Weight, Muscle Gain, or Fat Loss
+- Target weight in kg
+- Time period in months
+- Activity level
+
+Activity level multipliers
+- Sedentary: 1.2
+- Lightly Active: 1.375
+- Moderately Active: 1.55
+- Very Active: 1.725
+- Athlete: 1.9
+
+BMR formula: Mifflin-St Jeor
+- Male BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
+- Female BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
+
+TDEE formula
+- TDEE = BMR x activity multiplier
+
+Goal calorie adjustment
+- Weight Loss and Fat Loss use a calorie deficit.
+- Weight Gain and Muscle Gain use a calorie surplus.
+- Maintain Weight uses no calorie adjustment.
+- Required daily calorie change = (required weekly weight change kg x 7700) / 7
+- Weight loss deficit is capped at 700 kcal/day for safety.
+- Weight gain surplus is capped at 400 kcal/day for safety.
+- If the target requires a smaller change than the usual coaching range, the smaller target-driven change is used instead of forcing a larger adjustment.
+
+Weight change estimate
+- 1 kg body fat is approximated as 7700 calories.
+- Required weekly weight change = abs(current weight - target weight) / available weeks
+- Available weeks = time period months x 4.33
+- Predicted weekly weight change = (daily calorie adjustment x 7) / 7700
+- Predicted future weight = current weight +/- (predicted weekly weight change x week number)
+- Predictions are capped at the target weight so they do not overshoot the goal.
+
+Macro formulas
+- Protein = current weight kg x protein factor
+- Fat grams = (target calories x 0.25) / 9
+- Carb grams = (target calories - ((protein grams x 4) + (fat grams x 9))) / 4
+
+Protein factors used
+- Weight Loss: 2.0 g/kg
+- Fat Loss: 2.0 g/kg
+- Muscle Gain: 2.0 g/kg
+- Weight Gain: 1.8 g/kg
+- Maintain Weight: 1.6 g/kg
+
+Macro calorie values
+- Protein: 4 kcal/g
+- Carbs: 4 kcal/g
+- Fat: 9 kcal/g
+
+Difficulty level
+- Easy: required weekly change <= 0.5 kg/week
+- Moderate: required weekly change > 0.5 and <= 0.75 kg/week
+- Hard: required weekly change > 0.75 and <= 1.0 kg/week
+- Extreme / Unsafe: required weekly change > 1.0 kg/week
+
+Additional calculated output
+- BMI = weight kg / (height meters x height meters)