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298
index.php
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298
index.php
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<?php
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function calc_bmr($gender, $age, $weight, $height)
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{
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if ($gender === 'female') {
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return 655.1 + (9.6 * $weight) + (1.8 * $height) - (4.7 * $age);
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}
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return 66.47 + (13.7 * $weight) + (5 * $height) - (6.8 * $age);
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}
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$errors = [];
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$result = null;
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if ($_SERVER['REQUEST_METHOD'] === 'POST') {
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$gender = isset($_POST['gender']) ? $_POST['gender'] : '';
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$age = floatval(isset($_POST['age']) ? $_POST['age'] : 0);
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$weight = floatval(isset($_POST['weight']) ? $_POST['weight'] : 0);
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$height = floatval(isset($_POST['height']) ? $_POST['height'] : 0);
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$hours = [
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'sitting' => floatval(isset($_POST['sitting']) ? $_POST['sitting'] : 0),
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'office' => floatval(isset($_POST['office']) ? $_POST['office'] : 0),
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'standing' => floatval(isset($_POST['standing']) ? $_POST['standing'] : 0),
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'light_ex' => floatval(isset($_POST['light_ex']) ? $_POST['light_ex'] : 0),
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'moderate_ex' => floatval(isset($_POST['moderate_ex']) ? $_POST['moderate_ex'] : 0),
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'vigorous_ex' => floatval(isset($_POST['vigorous_ex']) ? $_POST['vigorous_ex'] : 0),
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];
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if (!in_array($gender, ['male', 'female'])) {
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$errors[] = 'Please select gender.';
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}
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if ($age <= 0) {
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$errors[] = 'Please enter a valid age.';
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}
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if ($weight <= 0) {
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$errors[] = 'Please enter a valid weight.';
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}
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if ($height <= 0) {
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$errors[] = 'Please enter a valid height.';
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}
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$sumHours = array_sum($hours);
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if ($sumHours > 24) {
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$errors[] = 'Sum of entered hours exceeds 24.';
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}
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if (empty($errors)) {
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$pal = [
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'sitting' => 1.2,
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'office' => 1.45,
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'standing' => 1.85,
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'light_ex' => 2.0,
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'moderate_ex' => 3.0,
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'vigorous_ex' => 4.0,
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'sleep' => 0.95
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];
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$sleepHours = max(0, 24 - $sumHours);
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$weighted = 0.0;
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foreach ($hours as $k => $h) {
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$weighted += $h * $pal[$k];
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}
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$weighted += $sleepHours * $pal['sleep'];
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$avgPal = $weighted / 24.0;
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$bmr = calc_bmr($gender, $age, $weight, $height);
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$dailyCalories = $bmr * $avgPal;
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$result = [
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'bmr' => $bmr,
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'avgPal' => $avgPal,
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'dailyCalories' => $dailyCalories,
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'dailyCalories_loss_400' => max(0, $dailyCalories - 400),
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'sleepHours' => $sleepHours
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];
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}
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}
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?>
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<!doctype html>
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<html lang="en">
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<head>
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<meta charset="utf-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Kalorienrechner</title>
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<style>
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* {
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margin: 0;
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padding: 0;
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box-sizing: border-box;
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}
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body {
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background-color: #000000;
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color: #ffffff;
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font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
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line-height: 1.6;
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padding: 20px;
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max-width: 800px;
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margin: 0 auto;
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}
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h1 {
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font-size: 2.5em;
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margin-bottom: 30px;
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text-align: center;
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border-bottom: 2px solid #ffffff;
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padding-bottom: 15px;
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}
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h2 {
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font-size: 2em;
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margin-top: 30px;
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margin-bottom: 20px;
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border-bottom: 1px solid #ffffff;
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padding-bottom: 10px;
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}
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h3 {
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font-size: 1.3em;
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margin-top: 25px;
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margin-bottom: 15px;
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}
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.error-container {
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background-color: #330000;
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border: 2px solid #ff0000;
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border-radius: 5px;
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padding: 15px;
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margin-bottom: 20px;
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}
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.error-container ul {
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list-style-position: inside;
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color: #ff6666;
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}
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.error-container li {
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margin: 5px 0;
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}
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form {
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background-color: #1a1a1a;
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padding: 30px;
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border-radius: 10px;
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border: 1px solid #333333;
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}
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label {
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display: block;
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margin-bottom: 15px;
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font-weight: 500;
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}
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input[type="number"] {
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background-color: #000000;
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color: #ffffff;
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border: 1px solid #ffffff;
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padding: 8px 12px;
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border-radius: 4px;
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font-size: 1em;
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width: 200px;
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margin-left: 10px;
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}
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input[type="number"]:focus {
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outline: none;
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border-color: #ffffff;
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box-shadow: 0 0 5px #ffffff;
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}
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input[type="radio"] {
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margin-left: 15px;
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margin-right: 5px;
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cursor: pointer;
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}
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button {
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background-color: #ffffff;
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color: #000000;
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border: none;
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padding: 12px 30px;
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font-size: 1.1em;
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font-weight: bold;
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border-radius: 5px;
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cursor: pointer;
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margin-top: 20px;
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transition: all 0.3s ease;
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}
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button:hover {
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background-color: #cccccc;
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transform: scale(1.05);
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}
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button:active {
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transform: scale(0.98);
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}
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.results-container {
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background-color: #1a1a1a;
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padding: 30px;
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border-radius: 10px;
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margin-top: 30px;
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border: 1px solid #333333;
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}
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.results-container p {
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margin: 10px 0;
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font-size: 1.1em;
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}
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.results-container b {
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color: #ffffff;
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font-size: 1.2em;
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}
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</style>
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</head>
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<body>
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<h1>Kalorienrechner</h1>
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<?php if (!empty($errors)): ?>
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<div class="error-container">
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<ul>
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<?php foreach ($errors as $e): ?>
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<li><?php echo htmlspecialchars($e); ?></li>
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<?php endforeach; ?>
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</ul>
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</div>
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<?php endif; ?>
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<form method="post">
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<label>
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Gender:
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<input type="radio" name="gender" value="male" <?php if ((isset($gender) ? $gender : '') === 'male') echo 'checked'; ?>> Male
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<input type="radio" name="gender" value="female" <?php if ((isset($gender) ? $gender : '') === 'female') echo 'checked'; ?>> Female
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</label>
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<label>
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Age:
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<input type="number" name="age" step="1" value="<?php echo htmlspecialchars(isset($_POST['age']) ? $_POST['age'] : ''); ?>">
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</label>
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<label>
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Weight (kg):
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<input type="number" name="weight" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['weight']) ? $_POST['weight'] : ''); ?>">
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</label>
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<label>
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Height (cm):
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<input type="number" name="height" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['height']) ? $_POST['height'] : ''); ?>">
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</label>
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<h3>Enter hours spent per activity (total can be <= 24; remaining = sleep)</h3>
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<label>
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Sitting (PAL 1.20):
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<input type="number" name="sitting" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['sitting']) ? $_POST['sitting'] : '0'); ?>">
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</label>
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<label>
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Office (PAL 1.45):
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<input type="number" name="office" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['office']) ? $_POST['office'] : '0'); ?>">
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</label>
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<label>
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Standing/Walking (PAL 1.85):
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<input type="number" name="standing" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['standing']) ? $_POST['standing'] : '0'); ?>">
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</label>
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<label>
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Light exercise (PAL 2.00):
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<input type="number" name="light_ex" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['light_ex']) ? $_POST['light_ex'] : '0'); ?>">
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</label>
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<label>
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Moderate exercise (PAL 3.00):
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<input type="number" name="moderate_ex" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['moderate_ex']) ? $_POST['moderate_ex'] : '0'); ?>">
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</label>
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<label>
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Vigorous exercise (PAL 4.00):
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<input type="number" name="vigorous_ex" step="0.1" value="<?php echo htmlspecialchars(isset($_POST['vigorous_ex']) ? $_POST['vigorous_ex'] : '0'); ?>">
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</label>
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<button type="submit">Calculate</button>
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</form>
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<?php if ($result): ?>
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<div class="results-container">
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<h2>Results</h2>
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<p>BMR: <?php echo number_format($result['bmr'], 2); ?> kcal/day</p>
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<p>Average PAL: <?php echo number_format($result['avgPal'], 2); ?></p>
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<p>Sleep hours (calculated): <?php echo number_format($result['sleepHours'], 1); ?> h</p>
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<p><b>Daily calories to maintain weight:</b> <?php echo number_format($result['dailyCalories'], 0); ?> kcal</p>
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<p>To lose weight: about <?php echo number_format($result['dailyCalories_loss_400'], 0); ?> kcal (≈ -400 kcal)</p>
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</div>
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<?php endif; ?>
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</body>
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</html>
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