{"id":117,"date":"2026-06-30T11:46:02","date_gmt":"2026-06-30T11:46:02","guid":{"rendered":"https:\/\/tips.sa\/?page_id=117"},"modified":"2026-07-02T22:18:17","modified_gmt":"2026-07-02T22:18:17","slug":"calculate-needs","status":"publish","type":"page","link":"https:\/\/tips.sa\/en\/calculate-needs\/","title":{"rendered":"Calculate your needs"},"content":{"rendered":"


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\n\u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a | Tips \u0627\u0644\u0635\u062d\u064a<\/title>\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Tajawal:wght@400;500;700;900&family=IBM+Plex+Sans+Arabic:wght@400;500;600;700&display=swap\" rel=\"stylesheet\">\n<style>\n :root{\n --ink:#0c2419;\n --green-dark:#0e3b2a;\n --green-deep:#103d2c;\n --green-mid:#1d6b48;\n --green-bright:#3ddc84;\n --green-bright-soft:#bdf2d6;\n --cream:#f6f3ea;\n --paper:#fffdf7;\n --line:#d8d2c0;\n --warn:#b3531d;\n --warn-bg:#fbe9da;\n --danger:#9c2b2b;\n --danger-bg:#f8e2e2;\n --shadow: 0 14px 34px rgba(12,36,25,.14);\n --radius: 18px;\n }\n *{box-sizing:border-box;}\n html,body{margin:0;padding:0;}\n body{\n background:\n radial-gradient(900px 500px at 85% -10%, #173f2d 0%, transparent 60%),\n var(--cream);\n color:var(--ink);\n font-family:'IBM Plex Sans Arabic', Tajawal, sans-serif;\n line-height:1.6;\n padding-bottom:60px;\n }\n .wrap{max-width:960px;margin:0 auto;padding:0 20px;}<\/p>\n<p> \/* HERO *\/\n header.hero{\n background: linear-gradient(160deg, var(--green-dark), var(--green-deep) 60%, #0a2a1d);\n color:#f3f8f4;\n padding:54px 0 70px;\n position:relative;\n overflow:hidden;\n }\n header.hero::after{\n content:\"\";\n position:absolute; inset:auto -10% -60% auto;\n width:480px;height:480px;border-radius:50%;\n background: radial-gradient(circle, rgba(61,220,132,.25), transparent 70%);\n }\n .eyebrow{\n display:inline-flex;align-items:center;gap:8px;\n font-family:'Tajawal',sans-serif;font-weight:700;\n font-size:13px;letter-spacing:.5px;\n color:var(--green-bright-soft);\n background:rgba(61,220,132,.12);\n border:1px solid rgba(61,220,132,.35);\n padding:6px 14px;border-radius:999px;\n }\n h1.title{\n font-family:'Tajawal',sans-serif;font-weight:900;\n font-size:clamp(28px,4.2vw,44px);\n margin:18px 0 10px;\n color:#ffffff;\n }\n .hero p{\n max-width:560px;color:#d7e7dd;font-size:16px;margin:0;\n position:relative;z-index:1;\n }\n .hero-stats{\n display:flex;gap:28px;margin-top:30px;position:relative;z-index:1;flex-wrap:wrap;\n }\n .hero-stats div{font-family:'Tajawal',sans-serif;}\n .hero-stats b{display:block;font-size:24px;color:var(--green-bright);font-weight:900;}\n .hero-stats span{font-size:12px;color:#bcd0c4;}<\/p>\n<p> \/* CARD \/ FORM *\/\n main{margin-top:-44px;position:relative;z-index:2;}\n .card{\n background:var(--paper);\n border:1px solid var(--line);\n border-radius:var(--radius);\n box-shadow:var(--shadow);\n padding:34px clamp(18px,4vw,40px);\n margin-bottom:24px;\n }\n .step-label{\n display:flex;align-items:center;gap:10px;margin-bottom:6px;\n }\n .step-num{\n width:30px;height:30px;border-radius:9px;\n background:var(--green-mid);color:#fff;\n display:flex;align-items:center;justify-content:center;\n font-weight:700;font-size:14px;flex:none;\n }\n .step-title{font-family:'Tajawal',sans-serif;font-weight:700;font-size:19px;color:var(--green-dark);}\n .step-sub{color:#5c6b62;font-size:13.5px;margin:0 0 22px 40px;}<\/p>\n<p> .grid{display:grid;grid-template-columns:repeat(2,1fr);gap:16px 18px;}\n .grid.cols-3{grid-template-columns:repeat(3,1fr);}\n @media(max-width:560px){.grid,.grid.cols-3{grid-template-columns:1fr;}}<\/p>\n<p> label.field{display:flex;flex-direction:column;gap:6px;font-size:13.5px;color:#3c4a42;font-weight:500;}\n input[type=number], select{\n font-family:inherit;font-size:15px;\n padding:11px 13px;border-radius:11px;\n border:1.5px solid var(--line);background:#fff;color:var(--ink);\n outline:none;transition:border-color .15s, box-shadow .15s;\n }\n input[type=number]:focus, select:focus{\n border-color:var(--green-mid);\n box-shadow:0 0 0 3px rgba(29,107,72,.15);\n }<\/p>\n<p> fieldset{border:none;padding:0;margin:0;}\n .pill-group{display:flex;flex-wrap:wrap;gap:9px;}\n .pill{\n position:relative;\n }\n .pill input{position:absolute;opacity:0;inset:0;cursor:pointer;}\n .pill label{\n display:block;cursor:pointer;\n padding:9px 16px;border-radius:999px;\n border:1.5px solid var(--line);\n font-size:13.5px;color:#3c4a42;background:#fff;\n transition:all .15s;\n user-select:none;\n }\n .pill input:checked + label{\n background:var(--green-dark);border-color:var(--green-dark);color:#fff;\n }\n .pill input:focus-visible + label{outline:2px solid var(--green-mid);outline-offset:2px;}<\/p>\n<p> .goal-cards{display:grid;grid-template-columns:repeat(4,1fr);gap:12px;}\n @media(max-width:700px){.goal-cards{grid-template-columns:repeat(2,1fr);}}\n .goal-card{position:relative;}\n .goal-card input{position:absolute;opacity:0;inset:0;cursor:pointer;}\n .goal-card label{\n display:flex;flex-direction:column;gap:6px;align-items:center;text-align:center;\n border:1.5px solid var(--line);border-radius:14px;padding:16px 10px;\n cursor:pointer;background:#fff;transition:all .15s;\n }\n .goal-card label .ic{font-size:22px;}\n .goal-card label .lbl{font-family:'Tajawal',sans-serif;font-weight:700;font-size:13.5px;color:var(--green-dark);}\n .goal-card input:checked + label{\n border-color:var(--green-bright);\n background:linear-gradient(180deg, #eafbf1, #fff);\n box-shadow:0 0 0 3px rgba(61,220,132,.18);\n }<\/p>\n<p> .submit-row{margin-top:28px;display:flex;align-items:center;gap:16px;flex-wrap:wrap;}\n button.cta{\n font-family:'Tajawal',sans-serif;font-weight:700;font-size:16px;\n background:var(--green-dark);color:#fff;border:none;\n padding:15px 30px;border-radius:13px;cursor:pointer;\n box-shadow:0 8px 20px rgba(14,59,42,.3);\n transition:transform .12s, background .15s;\n }\n button.cta:hover{background:#0a2a1d;transform:translateY(-1px);}\n button.cta:focus-visible{outline:3px solid var(--green-bright);outline-offset:3px;}\n .hint-err{color:var(--danger);font-size:13px;display:none;}<\/p>\n<p> \/* RESULTS *\/\n #results{display:none;}\n .result-head{display:flex;justify-content:space-between;align-items:flex-end;flex-wrap:wrap;gap:14px;margin-bottom:22px;}\n .result-head h2{font-family:'Tajawal',sans-serif;font-size:22px;color:var(--green-dark);margin:0;font-weight:900;}\n .result-head p{margin:4px 0 0;color:#5c6b62;font-size:13.5px;}\n .kcal-badge{\n background:var(--green-dark);color:#fff;border-radius:16px;\n padding:14px 22px;text-align:center;font-family:'Tajawal',sans-serif;\n min-width:150px;\n }\n .kcal-badge b{display:block;font-size:30px;font-weight:900;color:var(--green-bright);}\n .kcal-badge span{font-size:11.5px;color:#cfe6da;}<\/p>\n<p> .macro-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:14px;margin-bottom:22px;}\n @media(max-width:600px){.macro-grid{grid-template-columns:1fr;}}\n .macro-box{\n border-radius:14px;padding:18px;border:1.5px solid var(--line);background:#fff;\n }\n .macro-box .mname{font-family:'Tajawal',sans-serif;font-weight:700;font-size:13.5px;color:var(--green-dark);margin-bottom:8px;display:flex;justify-content:space-between;}\n .macro-box .mval{font-size:24px;font-weight:900;font-family:'Tajawal',sans-serif;color:var(--ink);}\n .macro-box .munit{font-size:12px;color:#7a8a80;}\n .bar{height:7px;border-radius:99px;background:#eee;margin-top:10px;overflow:hidden;}\n .bar i{display:block;height:100%;border-radius:99px;}\n .bar.protein i{background:#1d6b48;}\n .bar.carb i{background:#3ddc84;}\n .bar.fat i{background:#cf9b3a;}<\/p>\n<p> \/* BMI \/ BODY COMPOSITION *\/\n .bmi-card{\n border-radius:16px;border:1.5px solid var(--line);background:#fff;\n padding:20px clamp(14px,3vw,24px);margin-bottom:22px;\n }\n .bmi-top{display:flex;justify-content:space-between;align-items:flex-start;gap:16px;flex-wrap:wrap;margin-bottom:18px;}\n .bmi-title{font-family:'Tajawal',sans-serif;font-weight:700;font-size:15.5px;color:var(--green-dark);display:flex;align-items:center;gap:8px;}\n .bmi-badge{\n border-radius:16px;padding:12px 20px;text-align:center;font-family:'Tajawal',sans-serif;\n min-width:140px;color:#fff;\n }\n .bmi-badge b{display:block;font-size:26px;font-weight:900;}\n .bmi-badge span{font-size:11px;opacity:.9;}\n .bmi-badge small{display:block;font-size:12.5px;font-weight:700;margin-top:2px;}<\/p>\n<p> .bmi-scale-wrap{margin:6px 0 4px;}\n .bmi-scale{\n position:relative;height:14px;border-radius:99px;overflow:hidden;\n display:flex;\n }\n .bmi-scale span{display:block;height:100%;}\n .bmi-scale .seg-under{background:#8fb6d9;}\n .bmi-scale .seg-normal{background:var(--green-bright);}\n .bmi-scale .seg-over{background:#e3a94a;}\n .bmi-scale .seg-ob1{background:#e07f3e;}\n .bmi-scale .seg-ob2{background:#c24f2a;}\n .bmi-marker{\n position:relative;height:0;\n }\n .bmi-marker i{\n position:absolute;top:-16px;transform:translateX(50%);\n width:2px;height:24px;background:var(--ink);\n box-shadow:0 0 0 3px #fff;\n }\n .bmi-scale-labels{\n display:flex;justify-content:space-between;font-size:10.5px;color:#8a9690;margin-top:6px;\n }<\/p>\n<p> .bmi-stats-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:14px;margin-top:18px;}\n @media(max-width:600px){.bmi-stats-grid{grid-template-columns:1fr;}}\n .bmi-stat{border-radius:12px;background:var(--cream);padding:14px 16px;}\n .bmi-stat .lbl{font-size:12.5px;color:#5c6b62;margin-bottom:4px;}\n .bmi-stat .val{font-family:'Tajawal',sans-serif;font-weight:900;font-size:19px;color:var(--ink);}\n .bmi-stat .sub{font-size:11.5px;color:#7a8a80;margin-top:2px;}\n .bmi-stat .val.pos{color:var(--warn);}\n .bmi-stat .val.neg{color:#2f6bd6;}\n .bmi-stat .val.ok{color:var(--green-mid);}<\/p>\n<p> .bmi-advice{\n margin-top:16px;border-radius:12px;padding:13px 16px;font-size:13.5px;\n display:flex;gap:10px;align-items:flex-start;\n }<\/p>\n<p> .meal-plan{\n background:var(--green-bright-soft);\n border-radius:14px;padding:16px 18px;margin-bottom:18px;\n font-size:14px;color:#103d2c;\n }\n .meal-plan b{font-family:'Tajawal',sans-serif;}<\/p>\n<p> .notes{display:flex;flex-direction:column;gap:10px;}\n .note{\n border-radius:12px;padding:13px 16px;font-size:13.5px;display:flex;gap:10px;align-items:flex-start;\n }\n .note.warn{background:var(--warn-bg);color:#7a3a14;}\n .note.danger{background:var(--danger-bg);color:#6e1f1f;}\n .note.info{background:#eef3ee;color:#33433a;}\n .note .ic{font-size:16px;line-height:1.4;}<\/p>\n<p> footer.note-foot{\n text-align:center;color:#8a9690;font-size:12px;margin-top:28px;\n }\n<\/style>\n<p><\/head><br \/>\n<body><\/p>\n<header class=\"hero\">\n<div class=\"wrap\">\n <span class=\"eyebrow\">\ud83e\udd57 Tips \u0627\u0644\u0635\u062d\u064a \u2014 \u062a\u0642\u064a\u064a\u0645 \u063a\u0630\u0627\u0626\u064a \u0634\u062e\u0635\u064a<\/span><\/p>\n<h1 class=\"title\">\u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u062f\u0642\u0629<\/h1>\n<p>\u0623\u062f\u062e\u0644 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0647\u062f\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u060c \u0648\u0633\u0646\u062d\u062f\u062f \u0644\u0643 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u062d\u0627\u0644\u062a\u0643.<\/p>\n<div class=\"hero-stats\">\n<div><b>4<\/b><span>\u0623\u0647\u062f\u0627\u0641 \u0645\u062f\u0639\u0648\u0645\u0629<\/span><\/div>\n<div><b>+10<\/b><span>\u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0648\u062d\u0633\u0627\u0633\u064a\u0629<\/span><\/div>\n<div><b>30 \u062b<\/b><span>\u0648\u0642\u062a \u0627\u0644\u062d\u0633\u0627\u0628<\/span><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/header>\n<p><main class=\"wrap\"><\/p>\n<form class=\"card\" id=\"nutritionForm\" novalidate>\n<p> <!-- Step 1 --><\/p>\n<div class=\"step-label\"><span class=\"step-num\">1<\/span><span class=\"step-title\">\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062c\u0633\u0645<\/span><\/div>\n<p class=\"step-sub\">\u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR) \u0648\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0642\u0629.<\/p>\n<div class=\"grid cols-3\">\n <label class=\"field\">\u0627\u0644\u062c\u0646\u0633<br \/>\n <select id=\"gender\"><option value=\"male\">\u0630\u0643\u0631<\/option><option value=\"female\">\u0623\u0646\u062b\u0649<\/option><\/select><br \/>\n <\/label><br \/>\n <label class=\"field\">\u0627\u0644\u0639\u0645\u0631 (\u0633\u0646\u0629)<br \/>\n <input type=\"number\" id=\"age\" min=\"10\" max=\"100\" placeholder=\"\u0645\u062b\u0627\u0644: 28\" required><br \/>\n <\/label><br \/>\n <label class=\"field\">\u0627\u0644\u0648\u0632\u0646 (\u0643\u062c\u0645)<br \/>\n <input type=\"number\" id=\"weight\" min=\"30\" max=\"300\" step=\"0.1\" placeholder=\"\u0645\u062b\u0627\u0644: 75\" required><br \/>\n <\/label><br \/>\n <label class=\"field\">\u0627\u0644\u0637\u0648\u0644 (\u0633\u0645)<br \/>\n <input type=\"number\" id=\"height\" min=\"100\" max=\"230\" placeholder=\"\u0645\u062b\u0627\u0644: 170\" required><br \/>\n <\/label><br \/>\n <label class=\"field\">\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<br \/>\n <select id=\"activity\"><option value=\"1.2\">\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 (\u0639\u0645\u0644 \u0645\u0643\u062a\u0628\u064a \u0628\u062f\u0648\u0646 \u0631\u064a\u0627\u0636\u0629)<\/option><option value=\"1.375\">\u0646\u0634\u0627\u0637 \u062e\u0641\u064a\u0641 (\u0631\u064a\u0627\u0636\u0629 1-3 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639)<\/option><option value=\"1.55\" selected>\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637 (\u0631\u064a\u0627\u0636\u0629 3-5 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639)<\/option><option value=\"1.725\">\u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064a (\u0631\u064a\u0627\u0636\u0629 6-7 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639)<\/option><option value=\"1.9\">\u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064a \u062c\u062f\u064b\u0627 (\u0631\u064a\u0627\u0636\u064a\/\u0639\u0645\u0644 \u0628\u062f\u0646\u064a \u0634\u0627\u0642)<\/option><\/select><br \/>\n <\/label><br \/>\n <label class=\"field\">\u0639\u062f\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u064a\u0648\u0645<br \/>\n <select id=\"mealCount\"><option value=\"1\">\u0648\u062c\u0628\u0629 \u0648\u0627\u062d\u062f\u0629<\/option><option value=\"2\">\u0648\u062c\u0628\u062a\u0627\u0646<\/option><option value=\"3\" selected>3 \u0648\u062c\u0628\u0627\u062a<\/option><option value=\"4\">4 \u0648\u062c\u0628\u0627\u062a<\/option><option value=\"5\">5 \u0648\u062c\u0628\u0627\u062a<\/option><option value=\"6\">6 \u0648\u062c\u0628\u0627\u062a<\/option><\/select><br \/>\n <\/label>\n <\/div>\n<hr style=\"border:none;border-top:1px solid var(--line);margin:30px 0;\">\n<p> <!-- Step 2 --><\/p>\n<div class=\"step-label\"><span class=\"step-num\">2<\/span><span class=\"step-title\">\u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c<\/span><\/div>\n<p class=\"step-sub\">\u064a\u062d\u062f\u062f \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n<div class=\"goal-cards\">\n<div class=\"goal-card\">\n <input type=\"radio\" name=\"goal\" id=\"goal-loss\" value=\"loss\" checked><br \/>\n <label for=\"goal-loss\"><span class=\"ic\">\u2696\ufe0f<\/span><span class=\"lbl\">\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/span><\/label>\n <\/div>\n<div class=\"goal-card\">\n <input type=\"radio\" name=\"goal\" id=\"goal-muscle\" value=\"muscle\"><br \/>\n <label for=\"goal-muscle\"><span class=\"ic\">\ud83d\udcaa<\/span><span class=\"lbl\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/label>\n <\/div>\n<div class=\"goal-card\">\n <input type=\"radio\" name=\"goal\" id=\"goal-lifestyle\" value=\"lifestyle\"><br \/>\n <label for=\"goal-lifestyle\"><span class=\"ic\">\ud83c\udf3f<\/span><span class=\"lbl\">\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/span><\/label>\n <\/div>\n<div class=\"goal-card\">\n <input type=\"radio\" name=\"goal\" id=\"goal-diabetic\" value=\"diabetic\"><br \/>\n <label for=\"goal-diabetic\"><span class=\"ic\">\ud83e\ude7a<\/span><span class=\"lbl\">\u0645\u0631\u064a\u0636 \u0633\u0643\u0631\u064a<\/span><\/label>\n <\/div>\n<\/p><\/div>\n<hr style=\"border:none;border-top:1px solid var(--line);margin:30px 0;\">\n<p> <!-- Step 3 --><\/p>\n<div class=\"step-label\"><span class=\"step-num\">3<\/span><span class=\"step-title\">\u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/span><\/div>\n<p class=\"step-sub\">\u062d\u062f\u062f \u0623\u064a \u062d\u0627\u0644\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0644\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062d\u0648\u0644\u0647\u0627.<\/p>\n<fieldset class=\"pill-group\" id=\"conditions\">\n<div class=\"pill\"><input type=\"checkbox\" id=\"c-diabetes\" value=\"diabetes\"><label for=\"c-diabetes\">\u0633\u0643\u0631\u064a<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"c-hypertension\" value=\"hypertension\"><label for=\"c-hypertension\">\u0636\u063a\u0637 \u062f\u0645 \u0645\u0631\u062a\u0641\u0639<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"c-kidney\" value=\"kidney\"><label for=\"c-kidney\">\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u0644\u0649<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"c-heart\" value=\"heart\"><label for=\"c-heart\">\u0623\u0645\u0631\u0627\u0636 \u0642\u0644\u0628<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"c-thyroid\" value=\"thyroid\"><label for=\"c-thyroid\">\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"c-cholesterol\" value=\"cholesterol\"><label for=\"c-cholesterol\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644<\/label><\/div>\n<\/fieldset>\n<hr style=\"border:none;border-top:1px solid var(--line);margin:30px 0;\">\n<p> <!-- Step 4 --><\/p>\n<div class=\"step-label\"><span class=\"step-num\">4<\/span><span class=\"step-title\">\u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/span><\/div>\n<p class=\"step-sub\">\u0633\u0646\u0633\u062a\u0628\u0639\u062f \u0630\u0643\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0645\u0646 \u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/p>\n<fieldset class=\"pill-group\" id=\"allergies\">\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-gluten\" value=\"\u062c\u0644\u0648\u062a\u064a\u0646 \/ \u0627\u0644\u0642\u0645\u062d\"><label for=\"a-gluten\">\u062c\u0644\u0648\u062a\u064a\u0646 \/ \u0642\u0645\u062d<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-dairy\" value=\"\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \/ \u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632\"><label for=\"a-dairy\">\u0623\u0644\u0628\u0627\u0646 \/ \u0644\u0627\u0643\u062a\u0648\u0632<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-nuts\" value=\"\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\"><label for=\"a-nuts\">\u0645\u0643\u0633\u0631\u0627\u062a<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-shellfish\" value=\"\u0627\u0644\u0645\u062d\u0627\u0631 \/ \u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0628\u062d\u0631\u064a\u0629\"><label for=\"a-shellfish\">\u0645\u062d\u0627\u0631 \/ \u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0628\u062d\u0631\u064a\u0629<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-eggs\" value=\"\u0627\u0644\u0628\u064a\u0636\"><label for=\"a-eggs\">\u0628\u064a\u0636<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-soy\" value=\"\u0627\u0644\u0635\u0648\u064a\u0627\"><label for=\"a-soy\">\u0635\u0648\u064a\u0627<\/label><\/div>\n<div class=\"pill\"><input type=\"checkbox\" id=\"a-fish\" value=\"\u0627\u0644\u0623\u0633\u0645\u0627\u0643\"><label for=\"a-fish\">\u0623\u0633\u0645\u0627\u0643<\/label><\/div>\n<\/fieldset>\n<div class=\"submit-row\">\n <button type=\"submit\" class=\"cta\">\u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u064a \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/button><br \/>\n <span class=\"hint-err\" id=\"errMsg\">\u064a\u0631\u062c\u0649 \u062a\u0639\u0628\u0626\u0629 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/span>\n <\/div>\n<\/p><\/form>\n<section class=\"card\" id=\"results\">\n<div class=\"result-head\">\n<div>\n<h2>\u062e\u0637\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629<\/h2>\n<p id=\"resultSub\">\u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0648\u0647\u062f\u0641\u0643 \u0627\u0644\u0645\u062d\u062f\u062f<\/p>\n<\/p><\/div>\n<div class=\"kcal-badge\">\n <b id=\"kcalVal\">0<\/b><br \/>\n <span>\u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \/ \u064a\u0648\u0645<\/span>\n <\/div>\n<\/p><\/div>\n<p> <!-- BMI \/ Body composition card --><\/p>\n<div class=\"bmi-card\">\n<div class=\"bmi-top\">\n<div>\n<div class=\"bmi-title\">\ud83d\udccf \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI) \u0648\u062a\u0635\u0646\u064a\u0641 \u0627\u0644\u0648\u0632\u0646<\/div>\n<p class=\"step-sub\" style=\"margin:6px 0 0;\">\u064a\u0642\u064a\u0633 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0641\u0626\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<\/p><\/div>\n<div class=\"bmi-badge\" id=\"bmiBadge\">\n <b id=\"bmiVal\">0<\/b><br \/>\n <span>\u0643\u062c\u0645\/\u0645\u00b2<\/span><br \/>\n <small id=\"bmiCatLabel\">\u2014<\/small>\n <\/div>\n<\/p><\/div>\n<div class=\"bmi-scale-wrap\">\n<div class=\"bmi-scale\">\n <span class=\"seg-under\" style=\"width:14%\"><\/span><br \/>\n <span class=\"seg-normal\" style=\"width:26%\"><\/span><br \/>\n <span class=\"seg-over\" style=\"width:20%\"><\/span><br \/>\n <span class=\"seg-ob1\" style=\"width:20%\"><\/span><br \/>\n <span class=\"seg-ob2\" style=\"width:20%\"><\/span>\n <\/div>\n<div class=\"bmi-marker\"><i id=\"bmiMarker\" style=\"right:0%\"><\/i><\/div>\n<div class=\"bmi-scale-labels\">\n <span>15<\/span><span>18.5<\/span><span>25<\/span><span>30<\/span><span>35<\/span><span>40+<\/span>\n <\/div>\n<\/p><\/div>\n<div class=\"bmi-stats-grid\">\n<div class=\"bmi-stat\">\n<div class=\"lbl\">\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a<\/div>\n<div class=\"val\" id=\"idealWeightVal\">0 \u0643\u062c\u0645<\/div>\n<div class=\"sub\" id=\"idealWeightRange\">\u0646\u0637\u0627\u0642 \u0635\u062d\u064a: 0 \u2013 0 \u0643\u062c\u0645<\/div>\n<\/p><\/div>\n<div class=\"bmi-stat\">\n<div class=\"lbl\">\u0627\u0644\u0641\u0631\u0642 \u0639\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/div>\n<div class=\"val\" id=\"weightDiffVal\">0 \u0643\u062c\u0645<\/div>\n<div class=\"sub\" id=\"weightDiffPct\">\u0646\u0633\u0628\u0629 \u0627\u0644\u0641\u0631\u0642: 0%<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bmi-advice\" id=\"bmiAdvice\"><\/div>\n<\/p><\/div>\n<div class=\"macro-grid\">\n<div class=\"macro-box\">\n<div class=\"mname\"><span>\u0628\u0631\u0648\u062a\u064a\u0646<\/span><span id=\"proteinPct\">0%<\/span><\/div>\n<div class=\"mval\" id=\"proteinVal\">0 <span class=\"munit\">\u062c\u0645<\/span><\/div>\n<div class=\"bar protein\"><i id=\"proteinBar\" style=\"width:0%\"><\/i><\/div>\n<\/p><\/div>\n<div class=\"macro-box\">\n<div class=\"mname\"><span>\u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/span><span id=\"carbPct\">0%<\/span><\/div>\n<div class=\"mval\" id=\"carbVal\">0 <span class=\"munit\">\u062c\u0645<\/span><\/div>\n<div class=\"bar carb\"><i id=\"carbBar\" style=\"width:0%\"><\/i><\/div>\n<\/p><\/div>\n<div class=\"macro-box\">\n<div class=\"mname\"><span>\u062f\u0647\u0648\u0646<\/span><span id=\"fatPct\">0%<\/span><\/div>\n<div class=\"mval\" id=\"fatVal\">0 <span class=\"munit\">\u062c\u0645<\/span><\/div>\n<div class=\"bar fat\"><i id=\"fatBar\" style=\"width:0%\"><\/i><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"meal-plan\" id=\"mealPlan\"><\/div>\n<div class=\"notes\" id=\"notesBox\"><\/div>\n<\/section>\n<footer class=\"note-foot\"><strong style=\"color:var(--danger);font-weight:700;\">\u0647\u0630\u0647 \u0627\u0644\u0623\u062f\u0627\u0629 \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0648\u0644\u0627 \u062a\u063a\u0646\u064a \u0639\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628.<\/strong><\/footer>\n<p><\/main><\/p>\n<p><script>\nconst form = document.getElementById('nutritionForm');\nconst results = document.getElementById('results');<\/p>\n<p>form.addEventListener('submit', function(e){\n e.preventDefault();<\/p>\n<p> const age = parseFloat(document.getElementById('age').value);\n const weight = parseFloat(document.getElementById('weight').value);\n const height = parseFloat(document.getElementById('height').value);\n const gender = document.getElementById('gender').value;\n const activity = parseFloat(document.getElementById('activity').value);\n const mealCount = parseInt(document.getElementById('mealCount').value);\n const goal = document.querySelector('input[name=\"goal\"]:checked').value;<\/p>\n<p> const errMsg = document.getElementById('errMsg');\n if(!age || !weight || !height || age < 10 || weight < 30 || height < 100){\n errMsg.style.display = 'inline';\n results.style.display = 'none';\n return;\n }\n errMsg.style.display = 'none';\n\n const conditions = Array.from(document.querySelectorAll('#conditions input:checked')).map(i => i.value);\n const allergies = Array.from(document.querySelectorAll('#allergies input:checked')).map(i => i.value);<\/p>\n<p> \/\/ BMR - Mifflin-St Jeor\n let bmr = gender === 'male'\n ? (10*weight + 6.25*height - 5*age + 5)\n : (10*weight + 6.25*height - 5*age - 161);<\/p>\n<p> let tdee = bmr * activity;<\/p>\n<p> \/\/ ---------- BMI & body composition ----------\n const heightM = height \/ 100;\n const bmi = weight \/ (heightM * heightM);<\/p>\n<p> \/\/ Ideal weight range based on healthy BMI band (18.5 - 24.9)\n const idealMin = 18.5 * heightM * heightM;\n const idealMax = 24.9 * heightM * heightM;\n const idealMid = (idealMin + idealMax) \/ 2;<\/p>\n<p> const weightDiff = weight - idealMid;\n const weightDiffPct = (weightDiff \/ idealMid) * 100;<\/p>\n<p> let bmiCategory, bmiColor, bmiAdviceText, bmiAdviceClass;\n if(bmi < 18.5){\n bmiCategory = \"\u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\";\n bmiColor = \"#3a6fa8\";\n bmiAdviceClass = \"info\";\n bmiAdviceText = \"\u0648\u0632\u0646\u0643 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0635\u062d\u064a. \u064a\u064f\u0646\u0635\u062d \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u0635\u0627\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0637\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0623\u0645\u0631 \u0645\u0639 \u0645\u062e\u062a\u0635 \u062a\u063a\u0630\u064a\u0629 \u0625\u0646 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0646\u0642\u0635.\";\n } else if(bmi < 25){\n bmiCategory = \"\u0648\u0632\u0646 \u0637\u0628\u064a\u0639\u064a\";\n bmiColor = \"#1d6b48\";\n bmiAdviceClass = \"info\";\n bmiAdviceText = \"\u0648\u0632\u0646\u0643 \u0636\u0645\u0646 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0637\u0628\u064a\u0639\u064a. \u062d\u0627\u0641\u0638 \u0639\u0644\u064a\u0647 \u0639\u0628\u0631 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0645\u0646\u062a\u0638\u0645.\";\n } else if(bmi < 30){\n bmiCategory = \"\u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\";\n bmiColor = \"#b3781f\";\n bmiAdviceClass = \"warn\";\n bmiAdviceText = \"\u0644\u062f\u064a\u0643 \u0632\u064a\u0627\u062f\u0629 \u0637\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0635\u062d\u064a. \u0639\u062c\u0632 \u063a\u0630\u0627\u0626\u064a \u0628\u0633\u064a\u0637 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0643\u0641\u064a\u0644 \u0628\u0625\u0639\u0627\u062f\u062a\u0643 \u0644\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.\";\n } else if(bmi < 35){\n bmiCategory = \"\u0633\u0645\u0646\u0629 - \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\";\n bmiColor = \"#c2632a\";\n bmiAdviceClass = \"warn\";\n bmiAdviceText = \"\u062a\u0642\u0639 \u0636\u0645\u0646 \u0633\u0645\u0646\u0629 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0623\u0648\u0644\u0649. \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u0638\u0645\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 (\u0628\u0645\u0639\u062f\u0644 \u0622\u0645\u0646) \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0645\u0646\u062a\u0638\u0645\u060c \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u062f\u0648\u0631\u064a\u0629 \u0644\u0642\u064a\u0627\u0633 \u0627\u0644\u062a\u0642\u062f\u0645.\";\n } else if(bmi < 40){\n bmiCategory = \"\u0633\u0645\u0646\u0629 - \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629\";\n bmiColor = \"#a94a2a\";\n bmiAdviceClass = \"danger\";\n bmiAdviceText = \"\u062a\u0642\u0639 \u0636\u0645\u0646 \u0633\u0645\u0646\u0629 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 (\u0645\u062a\u0648\u0633\u0637\u0629). \u064a\u064f\u0646\u0635\u062d \u0628\u0634\u062f\u0629 \u0628\u0645\u062a\u0627\u0628\u0639\u0629 \u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0644\u0648\u0636\u0639 \u062e\u0637\u0629 \u0625\u0646\u0642\u0627\u0635 \u0648\u0632\u0646 \u0622\u0645\u0646\u0629 \u0648\u0645\u062f\u0631\u0648\u0633\u0629\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0625\u0630\u0627 \u0648\u064f\u062c\u062f\u062a \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0635\u0627\u062d\u0628\u0629.\";\n } else {\n bmiCategory = \"\u0633\u0645\u0646\u0629 - \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 (\u0645\u0641\u0631\u0637\u0629)\";\n bmiColor = \"#8a2b2b\";\n bmiAdviceClass = \"danger\";\n bmiAdviceText = \"\u062a\u0642\u0639 \u0636\u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 (\u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629)\u060c \u0648\u0647\u064a \u062a\u0633\u062a\u062f\u0639\u064a \u0645\u062a\u0627\u0628\u0639\u0629 \u0637\u0628\u064a\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0648\u0636\u0639 \u062e\u0637\u0629 \u0639\u0644\u0627\u062c\u064a\u0629 \u0648\u063a\u0630\u0627\u0626\u064a\u0629 \u0634\u0627\u0645\u0644\u0629 \u0648\u0622\u0645\u0646\u0629\u060c \u0648\u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0645\u0646 \u0642\u0628\u0644 \u0645\u062e\u062a\u0635 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0625\u0646\u0642\u0627\u0635 \u0648\u0632\u0646.\";\n }\n\n document.getElementById('bmiVal').textContent = bmi.toFixed(1);\n document.getElementById('bmiCatLabel').textContent = bmiCategory;\n document.getElementById('bmiBadge').style.background = bmiColor;\n\n const markerPos = Math.min(Math.max(((bmi - 15) \/ (40 - 15)) * 100, 0), 100);\n document.getElementById('bmiMarker').style.right = markerPos + '%';\n\n document.getElementById('idealWeightVal').textContent = idealMid.toFixed(1) + ' \u0643\u062c\u0645';\n document.getElementById('idealWeightRange').textContent =\n `\u0646\u0637\u0627\u0642 \u0635\u062d\u064a: ${idealMin.toFixed(1)} \u2013 ${idealMax.toFixed(1)} \u0643\u062c\u0645`;\n\n const diffValEl = document.getElementById('weightDiffVal');\n const diffPctEl = document.getElementById('weightDiffPct');\n if(Math.abs(weightDiff) < 0.5){\n diffValEl.textContent = '\u0636\u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a';\n diffValEl.className = 'val ok';\n diffPctEl.textContent = '\u0644\u0627 \u064a\u0648\u062c\u062f \u0641\u0631\u0642 \u064a\u064f\u0630\u0643\u0631';\n } else if(weightDiff > 0){\n diffValEl.textContent = '+' + weightDiff.toFixed(1) + ' \u0643\u062c\u0645';\n diffValEl.className = 'val pos';\n diffPctEl.textContent = `\u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0628\u0646\u0633\u0628\u0629 ${weightDiffPct.toFixed(1)}%`;\n } else {\n diffValEl.textContent = weightDiff.toFixed(1) + ' \u0643\u062c\u0645';\n diffValEl.className = 'val neg';\n diffPctEl.textContent = `\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0628\u0646\u0633\u0628\u0629 ${Math.abs(weightDiffPct).toFixed(1)}%`;\n }<\/p>\n<p> const bmiAdviceIcon = {info:'\u2139\ufe0f', warn:'\u26a0\ufe0f', danger:'\ud83e\ude7a'}[bmiAdviceClass];\n const bmiAdviceEl = document.getElementById('bmiAdvice');\n bmiAdviceEl.className = 'bmi-advice note ' + bmiAdviceClass;\n bmiAdviceEl.innerHTML = `<span class=\"ic\">${bmiAdviceIcon}<\/span><span>${bmiAdviceText}<\/span>`;\n \/\/ -------------------------------------------<\/p>\n<p> \/\/ Goal adjustments\n let calorieTarget, proteinPerKg, carbShare, fatShare, mealsText, goalLabel;<\/p>\n<p> if(goal === 'loss'){\n calorieTarget = tdee * 0.80; \/\/ 20% deficit\n proteinPerKg = 2.0;\n carbShare = 0.35; fatShare = 0.30;\n goalLabel = \"\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\";\n } else if(goal === 'muscle'){\n calorieTarget = tdee * 1.12; \/\/ 12% surplus\n proteinPerKg = 2.0;\n carbShare = 0.45; fatShare = 0.25;\n goalLabel = \"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\";\n } else if(goal === 'diabetic'){\n calorieTarget = tdee * 0.95;\n proteinPerKg = 1.3;\n carbShare = 0.40; fatShare = 0.35;\n goalLabel = \"\u0645\u0631\u064a\u0636 \u0633\u0643\u0631\u064a\";\n } else { \/\/ lifestyle\n calorieTarget = tdee;\n proteinPerKg = 1.4;\n carbShare = 0.45; fatShare = 0.30;\n goalLabel = \"\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a\";\n }<\/p>\n<p> \/\/ Kidney disease overrides protein down\n if(conditions.includes('kidney')){\n proteinPerKg = Math.min(proteinPerKg, 0.8);\n }<\/p>\n<p> let proteinG = proteinPerKg * weight;\n let proteinCal = proteinG * 4;\n let proteinShare = proteinCal \/ calorieTarget;<\/p>\n<p> \/\/ Normalize remaining share between carb and fat if protein share pushed totals over 1\n let remaining = 1 - proteinShare;\n if(remaining < 0) remaining = 0;\n let carbRatio = carbShare \/ (carbShare + fatShare);\n let carbShareFinal = remaining * carbRatio;\n let fatShareFinal = remaining * (1 - carbRatio);\n\n let carbCal = calorieTarget * carbShareFinal;\n let fatCal = calorieTarget * fatShareFinal;\n let carbG = carbCal \/ 4;\n let fatG = fatCal \/ 9;\n\n \/\/ Render\n document.getElementById('resultSub').textContent = `\u0627\u0644\u0647\u062f\u0641: ${goalLabel} \u2014 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u062e\u062a\u0627\u0631 \u064a\u062f\u062e\u0644 \u0636\u0645\u0646 \u0627\u0644\u062d\u0633\u0627\u0628`;\n document.getElementById('kcalVal').textContent = Math.round(calorieTarget).toLocaleString('en-US');\n\n document.getElementById('proteinVal').innerHTML = Math.round(proteinG) + ' <span class=\"munit\">\u062c\u0645<\/span>';\n document.getElementById('carbVal').innerHTML = Math.round(carbG) + ' <span class=\"munit\">\u062c\u0645<\/span>';\n document.getElementById('fatVal').innerHTML = Math.round(fatG) + ' <span class=\"munit\">\u062c\u0645<\/span>';<\/p>\n<p> document.getElementById('proteinPct').textContent = Math.round(proteinShare*100) + '%';\n document.getElementById('carbPct').textContent = Math.round(carbShareFinal*100) + '%';\n document.getElementById('fatPct').textContent = Math.round(fatShareFinal*100) + '%';<\/p>\n<p> document.getElementById('proteinBar').style.width = Math.round(proteinShare*100) + '%';\n document.getElementById('carbBar').style.width = Math.round(carbShareFinal*100) + '%';\n document.getElementById('fatBar').style.width = Math.round(fatShareFinal*100) + '%';<\/p>\n<p> document.getElementById('mealPlan').innerHTML = `<b>\u0639\u062f\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0630\u064a \u0627\u062e\u062a\u0631\u062a\u0647:<\/b> ${mealCount} ${mealCount===1?'\u0648\u062c\u0628\u0629':mealCount===2?'\u0648\u062c\u0628\u062a\u0627\u0646':'\u0648\u062c\u0628\u0627\u062a'} \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u2014 \u0643\u0644 \u0648\u062c\u0628\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627: <b>${Math.round(calorieTarget\/mealCount).toLocaleString('en-US')}<\/b> \u0633\u0639\u0631\u0629\u060c <b>${Math.round(proteinG\/mealCount)}<\/b> \u062c\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u060c <b>${Math.round(carbG\/mealCount)}<\/b> \u062c\u0645 \u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c <b>${Math.round(fatG\/mealCount)}<\/b> \u062c\u0645 \u062f\u0647\u0648\u0646.`;<\/p>\n<p> \/\/ Notes\n const notesBox = document.getElementById('notesBox');\n let notesHtml = '';<\/p>\n<p> const idealRanges = {\n loss: {min:3, max:4, text:\"3-4 \u0648\u062c\u0628\u0627\u062a\"},\n muscle: {min:4, max:5, text:\"4-5 \u0648\u062c\u0628\u0627\u062a\"},\n diabetic: {min:5, max:6, text:\"5-6 \u0648\u062c\u0628\u0627\u062a \u0635\u063a\u064a\u0631\u0629\"},\n lifestyle: {min:3, max:4, text:\"3-4 \u0648\u062c\u0628\u0627\u062a\"}\n };\n const ideal = idealRanges[goal];\n if(mealCount < ideal.min || mealCount > ideal.max){\n notesHtml += `<\/p>\n<div class=\"note warn\"><span class=\"ic\">\ud83c\udf7d\ufe0f<\/span><span>\u0627\u062e\u062a\u0631\u062a ${mealCount} ${mealCount===1?'\u0648\u062c\u0628\u0629':mealCount===2?'\u0648\u062c\u0628\u062a\u0627\u0646':'\u0648\u062c\u0628\u0627\u062a'}\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0647\u062f\u0641 \"${goalLabel}\" \u0639\u0627\u062f\u0629 \u0647\u0648 ${ideal.text} \u064a\u0648\u0645\u064a\u064b\u0627. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0627\u062e\u062a\u064a\u0627\u0631\u0643 \u0645\u0639 \u062a\u0648\u0632\u064a\u0639 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0639\u062f\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0630\u064a \u062a\u0641\u0636\u0644\u0647.<\/span><\/div>\n<p>`;\n }<\/p>\n<p> if(allergies.length){\n notesHtml += `<\/p>\n<div class=\"note danger\"><span class=\"ic\">\u26a0\ufe0f<\/span><span><b>\u062a\u0646\u0628\u064a\u0647 \u062d\u0633\u0627\u0633\u064a\u0629:<\/b> \u0633\u064a\u062a\u0645 \u0627\u0633\u062a\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649: ${allergies.join('\u060c ')} \u0645\u0646 \u062a\u0648\u0635\u064a\u0627\u062a\u0646\u0627 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0643.<\/span><\/div>\n<p>`;\n }<\/p>\n<p> if(conditions.includes('diabetes') && goal !== 'diabetic'){\n notesHtml += `<\/p>\n<div class=\"note warn\"><span class=\"ic\">\ud83e\ude7a<\/span><span>\u0644\u062f\u064a\u0643 \u062d\u0627\u0644\u0629 \u0633\u0643\u0631\u064a \u0645\u0633\u062c\u0651\u0644\u0629 \u2014 \u064a\u0641\u0636\u0651\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \"\u0645\u0631\u064a\u0636 \u0633\u0643\u0631\u064a\" \u0643\u0647\u062f\u0641 \u0631\u0626\u064a\u0633\u064a \u0644\u0636\u0628\u0637 \u0627\u0644\u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u062f\u0642\u0629 \u0623\u0643\u0628\u0631.<\/span><\/div>\n<p>`;\n }\n if(conditions.includes('hypertension')){\n notesHtml += `<\/p>\n<div class=\"note warn\"><span class=\"ic\">\ud83e\uddc2<\/span><span>\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639: \u064a\u0646\u0635\u062d \u0628\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\/\u0627\u0644\u0645\u0644\u062d \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u062a\u0648\u0627\u0628\u0644 \u0637\u0628\u064a\u0639\u064a\u0629 \u0628\u062f\u064a\u0644\u0629.<\/span><\/div>\n<p>`;\n }\n if(conditions.includes('kidney')){\n notesHtml += `<\/p>\n<div class=\"note warn\"><span class=\"ic\">\ud83d\udca7<\/span><span>\u062a\u0645 \u062a\u062e\u0641\u064a\u0636 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0628\u0633\u0628\u0628 \u0648\u062c\u0648\u062f \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u0644\u0649. \u064a\u064f\u0631\u062c\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0642\u064a\u0645\u0629 \u0645\u0639 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u0639\u0627\u0644\u062c.<\/span><\/div>\n<p>`;\n }\n if(conditions.includes('heart')){\n notesHtml += `<\/p>\n<div class=\"note warn\"><span class=\"ic\">\u2764\ufe0f<\/span><span>\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628: \u064a\u0646\u0635\u062d \u0628\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0635\u0627\u062f\u0631 \u062f\u0647\u0648\u0646 \u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a (\u0625\u0646 \u0644\u0645 \u062a\u0648\u062c\u062f \u062d\u0633\u0627\u0633\u064a\u0629 \u0645\u0646\u0647\u0627).<\/span><\/div>\n<p>`;\n }\n if(conditions.includes('cholesterol')){\n notesHtml += `<\/p>\n<div class=\"note warn\"><span class=\"ic\">\ud83d\udcc9<\/span><span>\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644: \u064a\u0641\u0636\u0651\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0644\u064a\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u0627\u0644\u062e\u0636\u0627\u0631 \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><\/div>\n<p>`;\n }\n if(conditions.includes('thyroid')){\n notesHtml += `<\/p>\n<div class=\"note info\"><span class=\"ic\">\ud83e\udd8b<\/span><span>\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0642\u062f \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u2014 \u0647\u0630\u0627 \u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u062a\u0642\u0631\u064a\u0628\u064a \u0648\u064a\u0641\u0636\u0651\u0644 \u0636\u0628\u0637\u0647 \u0628\u0645\u062a\u0627\u0628\u0639\u0629 \u062f\u0648\u0631\u064a\u0629.<\/span><\/div>\n<p>`;\n }<\/p>\n<p> notesHtml += `<\/p>\n<div class=\"note info\"><span class=\"ic\">\u2139\ufe0f<\/span><span>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR) \u0627\u0644\u0645\u062d\u0633\u0648\u0628: ${Math.round(bmr).toLocaleString('en-US')} \u0633\u0639\u0631\u0629\u060c \u0648\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (TDEE) \u0642\u0628\u0644 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0647\u062f\u0641: ${Math.round(tdee).toLocaleString('en-US')} \u0633\u0639\u0631\u0629.<\/span><\/div>\n<p>`;<\/p>\n<p> notesBox.innerHTML = notesHtml;<\/p>\n<p> results.style.display = 'block';\n results.scrollIntoView({behavior:'smooth', block:'start'});\n});\n<\/script><\/p>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a | Tips \u0627\u0644\u0635\u062d\u064a \ud83e\udd57 Tips \u0627\u0644\u0635\u062d\u064a \u2014 \u062a\u0642\u064a\u064a\u0645 \u063a\u0630\u0627\u0626\u064a \u0634\u062e\u0635\u064a \u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u062f\u0642\u0629 \u0623\u062f\u062e\u0644 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0647\u062f\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u060c \u0648\u0633\u0646\u062d\u062f\u062f \u0644\u0643 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u060c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u062d\u0627\u0644\u062a\u0643. 4\u0623\u0647\u062f\u0627\u0641 \u0645\u062f\u0639\u0648\u0645\u0629 +10\u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0648\u062d\u0633\u0627\u0633\u064a\u0629 30 \u062b\u0648\u0642\u062a \u0627\u0644\u062d\u0633\u0627\u0628 1\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR) \u0648\u0645\u0624\u0634\u0631 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pagelayer_contact_templates":[],"_pagelayer_content":"","footnotes":""},"class_list":["post-117","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/pages\/117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/comments?post=117"}],"version-history":[{"count":10,"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/pages\/117\/revisions"}],"predecessor-version":[{"id":205,"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/pages\/117\/revisions\/205"}],"wp:attachment":[{"href":"https:\/\/tips.sa\/en\/wp-json\/wp\/v2\/media?parent=117"}],"curies":[{"name":"Wordpress","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}