Dhananjaya99
69 lines
2.3 KiB
Plaintext
69 lines
2.3 KiB
Plaintext
Customer Progress Prediction Formulas
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Required input data
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- Current weight in kg
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- Height in cm
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- Age in years
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- Gender: Male or Female
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- Goal: Weight Loss, Weight Gain, Maintain Weight, Muscle Gain, or Fat Loss
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- Target weight in kg
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- Time period in months
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- Activity level
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Activity level multipliers
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- Sedentary: 1.2
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- Lightly Active: 1.375
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- Moderately Active: 1.55
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- Very Active: 1.725
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- Athlete: 1.9
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BMR formula: Mifflin-St Jeor
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- Male BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
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- Female BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
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TDEE formula
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- TDEE = BMR x activity multiplier
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Goal calorie adjustment
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- Weight Loss and Fat Loss use a calorie deficit.
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- Weight Gain and Muscle Gain use a calorie surplus.
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- Maintain Weight uses no calorie adjustment.
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- Required daily calorie change = (required weekly weight change kg x 7700) / 7
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- Weight loss deficit is capped at 700 kcal/day for safety.
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- Weight gain surplus is capped at 400 kcal/day for safety.
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- 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.
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Weight change estimate
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- 1 kg body fat is approximated as 7700 calories.
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- Required weekly weight change = abs(current weight - target weight) / available weeks
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- Available weeks = time period months x 4.33
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- Predicted weekly weight change = (daily calorie adjustment x 7) / 7700
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- Predicted future weight = current weight +/- (predicted weekly weight change x week number)
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- Predictions are capped at the target weight so they do not overshoot the goal.
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Macro formulas
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- Protein = current weight kg x protein factor
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- Fat grams = (target calories x 0.25) / 9
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- Carb grams = (target calories - ((protein grams x 4) + (fat grams x 9))) / 4
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Protein factors used
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- Weight Loss: 2.0 g/kg
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- Fat Loss: 2.0 g/kg
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- Muscle Gain: 2.0 g/kg
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- Weight Gain: 1.8 g/kg
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- Maintain Weight: 1.6 g/kg
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Macro calorie values
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- Protein: 4 kcal/g
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- Carbs: 4 kcal/g
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- Fat: 9 kcal/g
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Difficulty level
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- Easy: required weekly change <= 0.5 kg/week
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- Moderate: required weekly change > 0.5 and <= 0.75 kg/week
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- Hard: required weekly change > 0.75 and <= 1.0 kg/week
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- Extreme / Unsafe: required weekly change > 1.0 kg/week
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Additional calculated output
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- BMI = weight kg / (height meters x height meters)
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