{"id":25655,"date":"2026-03-12T14:54:01","date_gmt":"2026-03-12T14:54:01","guid":{"rendered":"https:\/\/healthy-vitamin.com\/?page_id=25655"},"modified":"2026-03-12T15:27:49","modified_gmt":"2026-03-12T15:27:49","slug":"calories-calculator","status":"publish","type":"page","link":"https:\/\/healthy-vitamin.com\/en\/calories-calculator\/","title":{"rendered":"\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"25655\" class=\"elementor elementor-25655\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d67ffef e-flex e-con-boxed e-con e-parent\" data-id=\"d67ffef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0ca4001 elementor-widget elementor-widget-html\" data-id=\"0ca4001\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<!-- ===== \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u0648\u0632 + \u062e\u0637\u0629 \u0643\u0627\u0645\u0644\u0629 \u2014 Custom HTML Block ===== -->\r\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=DM+Sans:wght@400;500;600;700;800&family=Noto+Sans+Arabic:wght@400;500;600;700;800&display=swap\" rel=\"stylesheet\">\r\n\r\n<style>\r\n  .mc-wrap{max-width:760px;margin:0 auto;padding:36px 20px 60px;position:relative}\r\n  .mc-wrap[dir=rtl]{font-family:'Noto Sans Arabic','Segoe UI',Tahoma,sans-serif}\r\n  .mc-wrap[dir=ltr]{font-family:'DM Sans','Segoe UI',sans-serif}\r\n  .mc-wrap *,.mc-wrap *::before,.mc-wrap *::after{box-sizing:border-box}\r\n  .mc-wrap .mc-lang-row{display:flex;justify-content:flex-end;margin-bottom:10px}\r\n  .mc-wrap .mc-lang-btn{background:#f1f5f9;border:1px solid #e2e8f0;color:#64748b;border-radius:20px;padding:7px 18px;cursor:pointer;font-size:13px;font-weight:500;transition:all .2s;font-family:inherit}\r\n  .mc-wrap .mc-lang-btn:hover{background:#e2e8f0;color:#1e293b}\r\n  .mc-wrap .mc-hdr{text-align:center;margin-bottom:36px;animation:mcUp .7s ease}\r\n  .mc-wrap .mc-hdr .mc-em{font-size:44px;margin-bottom:12px}\r\n  .mc-wrap .mc-hdr h1{font-size:clamp(22px,5vw,34px);font-weight:700;margin:0 0 8px;line-height:1.3;background:linear-gradient(135deg,#f59e0b,#ef4444 50%,#8b5cf6);-webkit-background-clip:text;-webkit-text-fill-color:transparent;background-clip:text}\r\n  .mc-wrap .mc-hdr p{color:#64748b;font-size:15px;margin:0;line-height:1.6}\r\n  .mc-wrap .mc-card{background:#fff;border:1px solid #e5e7eb;border-radius:16px;padding:24px;box-shadow:0 1px 4px rgba(0,0,0,.04);margin-bottom:18px}\r\n  .mc-wrap .mc-card-t{font-size:15px;font-weight:700;color:#1e293b;margin:0 0 14px;display:flex;align-items:center;gap:8px}\r\n  .mc-wrap .mc-card-t span{font-size:20px}\r\n  .mc-wrap .mc-row{display:flex;gap:12px;margin-bottom:12px;flex-wrap:wrap}\r\n  .mc-wrap .mc-f{flex:1;min-width:130px}\r\n  .mc-wrap .mc-f label{display:block;font-size:13px;font-weight:600;color:#475569;margin-bottom:5px}\r\n  .mc-wrap .mc-f input,.mc-wrap .mc-f select{width:100%;padding:11px 14px;border-radius:10px;border:1px solid #e5e7eb;background:#fafafa;color:#1e293b;font-size:15px;font-family:inherit;transition:border .2s}\r\n  .mc-wrap .mc-f input:focus,.mc-wrap .mc-f select:focus{outline:none;border-color:#f59e0b}\r\n  .mc-wrap .mc-tg{display:flex;gap:8px;margin-bottom:12px}\r\n  .mc-wrap .mc-tb{flex:1;padding:11px;border-radius:10px;border:1px solid #e5e7eb;background:#fafafa;color:#64748b;font-size:13px;font-weight:500;cursor:pointer;transition:all .2s;font-family:inherit;text-align:center}\r\n  .mc-wrap .mc-tb:hover:not(.mc-ta){background:#f8fafc;border-color:#cbd5e1}\r\n  .mc-wrap .mc-tb.mc-ta{font-weight:700}\r\n  .mc-wrap .mc-tb.mc-gm.mc-ta{background:#eff6ff;border-color:#3b82f6;color:#1d4ed8}\r\n  .mc-wrap .mc-tb.mc-gf.mc-ta{background:#fdf2f8;border-color:#ec4899;color:#be185d}\r\n  .mc-wrap .mc-tb.mc-gl.mc-ta{background:#fef3c7;border-color:#f59e0b;color:#b45309}\r\n  .mc-wrap .mc-tb.mc-gk.mc-ta{background:#ecfdf5;border-color:#10b981;color:#047857}\r\n  .mc-wrap .mc-tb.mc-gg.mc-ta{background:#ede9fe;border-color:#8b5cf6;color:#6d28d9}\r\n  .mc-wrap .mc-tb.mc-gb.mc-ta{background:#fff1f2;border-color:#ef4444;color:#dc2626}\r\n  .mc-wrap .mc-btn{display:block;width:100%;padding:15px;border-radius:14px;border:none;font-size:16px;font-weight:700;font-family:inherit;cursor:pointer;transition:all .3s;background:linear-gradient(135deg,#f59e0b,#ef4444);color:#fff;box-shadow:0 4px 20px rgba(245,158,11,.25);margin-top:6px}\r\n  .mc-wrap .mc-btn:hover{transform:scale(1.02)}\r\n  \/* Results *\/\r\n  .mc-wrap .mc-res{margin-top:24px}\r\n  .mc-wrap .mc-big{background:linear-gradient(135deg,#fffbeb,#fef3c7);border:1px solid #fde68a;border-radius:16px;padding:22px;text-align:center;margin-bottom:18px}\r\n  .mc-wrap .mc-big .mc-bl{font-size:13px;color:#92400e;font-weight:500}\r\n  .mc-wrap .mc-big .mc-bn{font-size:40px;font-weight:800;color:#b45309;margin:4px 0;font-family:'DM Sans',sans-serif}\r\n  .mc-wrap .mc-big .mc-bu{font-size:13px;color:#a16207}\r\n  .mc-wrap .mc-macros{display:flex;gap:10px;margin-bottom:18px;flex-wrap:wrap}\r\n  .mc-wrap .mc-mc{flex:1;min-width:110px;border-radius:14px;padding:16px 14px;text-align:center;border:1px solid #e5e7eb;background:#fff}\r\n  .mc-wrap .mc-mc .mc-mi{font-size:22px;margin-bottom:4px}\r\n  .mc-wrap .mc-mc .mc-mn{font-size:11px;color:#64748b;font-weight:500}\r\n  .mc-wrap .mc-mc .mc-mg{font-size:22px;font-weight:800;margin:2px 0;font-family:'DM Sans',sans-serif}\r\n  .mc-wrap .mc-mc .mc-mu{font-size:11px;color:#94a3b8}\r\n  .mc-wrap .mc-mc .mc-mb{height:5px;border-radius:3px;background:#f1f5f9;margin-top:8px;overflow:hidden}\r\n  .mc-wrap .mc-mc .mc-mf{height:100%;border-radius:3px;animation:mcBar .7s ease both}\r\n  .mc-wrap .mc-mc.mc-pr .mc-mg{color:#ef4444}.mc-wrap .mc-mc.mc-pr .mc-mf{background:linear-gradient(90deg,#fca5a5,#ef4444)}\r\n  .mc-wrap .mc-mc.mc-cb .mc-mg{color:#f59e0b}.mc-wrap .mc-mc.mc-cb .mc-mf{background:linear-gradient(90deg,#fde68a,#f59e0b)}\r\n  .mc-wrap .mc-mc.mc-ft .mc-mg{color:#8b5cf6}.mc-wrap .mc-mc.mc-ft .mc-mf{background:linear-gradient(90deg,#c4b5fd,#8b5cf6)}\r\n  \/* Sections *\/\r\n  .mc-wrap .mc-sec{background:#fff;border:1px solid #e5e7eb;border-radius:14px;padding:22px;box-shadow:0 1px 3px rgba(0,0,0,.04);margin-bottom:16px}\r\n  .mc-wrap .mc-sec .mc-sh{display:flex;align-items:center;gap:10px;margin-bottom:14px;cursor:pointer}\r\n  .mc-wrap .mc-sec .mc-si{font-size:26px}\r\n  .mc-wrap .mc-sec .mc-st{font-size:17px;font-weight:700;color:#1e293b;margin:0;flex:1}\r\n  .mc-wrap .mc-sec .mc-stag{font-size:11px;padding:3px 10px;border-radius:8px;font-weight:600}\r\n  \/* Meal item *\/\r\n  .mc-wrap .mc-meal{padding:14px;border-radius:10px;background:#fafafa;border:1px solid #f1f5f9;margin-bottom:10px}\r\n  .mc-wrap .mc-meal .mc-meal-t{font-size:14px;font-weight:700;color:#1e293b;margin:0 0 6px;display:flex;align-items:center;gap:6px}\r\n  .mc-wrap .mc-meal .mc-meal-items{font-size:13px;color:#475569;line-height:1.8}\r\n  .mc-wrap .mc-meal .mc-meal-cal{font-size:12px;color:#94a3b8;margin-top:6px;font-weight:500}\r\n  \/* Exercise *\/\r\n  .mc-wrap .mc-ex{padding:12px 14px;border-radius:10px;background:#fafafa;border:1px solid #f1f5f9;margin-bottom:8px;display:flex;align-items:center;gap:10px}\r\n  .mc-wrap .mc-ex .mc-exi{font-size:20px}\r\n  .mc-wrap .mc-ex .mc-exn{font-size:14px;font-weight:600;color:#1e293b}\r\n  .mc-wrap .mc-ex .mc-exd{font-size:12px;color:#64748b}\r\n  \/* Supp *\/\r\n  .mc-wrap .mc-sp{padding:12px 14px;border-radius:10px;background:#fafafa;border:1px solid #f1f5f9;margin-bottom:8px}\r\n  .mc-wrap .mc-sp .mc-spn{font-size:14px;font-weight:600;color:#1e293b;display:flex;align-items:center;gap:8px}\r\n  .mc-wrap .mc-sp .mc-spw{font-size:12px;color:#64748b;margin-top:2px}\r\n  .mc-wrap .mc-sp .mc-spt{font-size:11px;color:#10b981;font-weight:600;margin-top:2px}\r\n  \/* CTA *\/\r\n  .mc-wrap .mc-cta{display:inline-flex;align-items:center;gap:6px;padding:10px 22px;border-radius:10px;text-decoration:none;font-size:13px;font-weight:600;transition:all .2s;font-family:inherit;color:#fff;margin-top:12px}\r\n  .mc-wrap .mc-cta:hover{filter:brightness(1.1)}\r\n  \/* Download *\/\r\n  .mc-wrap .mc-dl-row{display:flex;gap:10px;justify-content:center;margin:20px 0;flex-wrap:wrap}\r\n  .mc-wrap .mc-dl-btn{padding:13px 28px;border-radius:12px;border:2px solid #1e293b;background:#1e293b;color:#fff;font-size:15px;font-weight:700;cursor:pointer;transition:all .2s;font-family:inherit;display:inline-flex;align-items:center;gap:8px}\r\n  .mc-wrap .mc-dl-btn:hover{background:#0f172a}\r\n  .mc-wrap .mc-dl-btn.mc-dl-sec{background:transparent;color:#1e293b}\r\n  .mc-wrap .mc-dl-btn.mc-dl-sec:hover{background:#f1f5f9}\r\n  \/* Disclaimer *\/\r\n  .mc-wrap .mc-disc{margin-top:20px;padding:14px 18px;border-radius:12px;background:#fffbeb;border:1px solid #fde68a;font-size:13px;color:#92400e;line-height:1.7;display:flex;align-items:flex-start;gap:10px}\r\n  .mc-wrap .mc-disc .mc-dci{font-size:20px;flex-shrink:0}\r\n  \/* Restart *\/\r\n  .mc-wrap .mc-rst{padding:11px 28px;border-radius:12px;background:#f1f5f9;border:1px solid #e2e8f0;color:#475569;font-size:14px;font-weight:500;cursor:pointer;transition:all .2s;font-family:inherit}\r\n  .mc-wrap .mc-rst:hover{background:#e2e8f0;color:#1e293b}\r\n  .mc-hidden{display:none!important}\r\n  @keyframes mcUp{from{opacity:0;transform:translateY(20px)}to{opacity:1;transform:translateY(0)}}\r\n  @keyframes mcBar{from{width:0}}\r\n<\/style>\r\n\r\n<div class=\"mc-wrap\" dir=\"rtl\" id=\"mcRoot\">\r\n  <div class=\"mc-lang-row\"><button class=\"mc-lang-btn\" id=\"mcLB\" onclick=\"mcLang()\">English<\/button><\/div>\r\n  <div class=\"mc-hdr\"><div class=\"mc-em\">\ud83d\udd25<\/div><h1 id=\"mcT\"><\/h1><p id=\"mcS\"><\/p><\/div>\r\n  <div id=\"mcInput\">\r\n    <div class=\"mc-card\">\r\n      <div class=\"mc-card-t\"><span>\ud83d\udc64<\/span><span id=\"mcIT\"><\/span><\/div>\r\n      <div id=\"mcGL\" style=\"font-size:13px;font-weight:600;color:#475569;margin-bottom:5px\"><\/div>\r\n      <div class=\"mc-tg\" id=\"mcGT\">\r\n        <button class=\"mc-tb mc-gm mc-ta\" data-v=\"male\" onclick=\"mcTog('g',this)\"><span id=\"mcGM\"><\/span><\/button>\r\n        <button class=\"mc-tb mc-gf\" data-v=\"female\" onclick=\"mcTog('g',this)\"><span id=\"mcGF\"><\/span><\/button>\r\n      <\/div>\r\n      <div class=\"mc-row\">\r\n        <div class=\"mc-f\"><label id=\"mcAL\"><\/label><input type=\"number\" id=\"mcA\" min=\"10\" max=\"100\" placeholder=\"25\"><\/div>\r\n        <div class=\"mc-f\"><label id=\"mcHL\"><\/label><input type=\"number\" id=\"mcH\" min=\"100\" max=\"250\" placeholder=\"170\"><\/div>\r\n        <div class=\"mc-f\"><label id=\"mcWL\"><\/label><input type=\"number\" id=\"mcW\" min=\"30\" max=\"300\" placeholder=\"75\"><\/div>\r\n      <\/div>\r\n      <div class=\"mc-f\" style=\"margin-bottom:12px\"><label id=\"mcACL\"><\/label><select id=\"mcAC\"><\/select><\/div>\r\n      <div id=\"mcGOL\" style=\"font-size:13px;font-weight:600;color:#475569;margin-bottom:5px\"><\/div>\r\n      <div class=\"mc-tg\" id=\"mcGOT\">\r\n        <button class=\"mc-tb mc-gl\" data-v=\"lose\" onclick=\"mcTog('o',this)\"><span id=\"mcOL\"><\/span><\/button>\r\n        <button class=\"mc-tb mc-gk mc-ta\" data-v=\"keep\" onclick=\"mcTog('o',this)\"><span id=\"mcOK\"><\/span><\/button>\r\n        <button class=\"mc-tb mc-gg\" data-v=\"gain\" onclick=\"mcTog('o',this)\"><span id=\"mcOG\"><\/span><\/button>\r\n        <button class=\"mc-tb mc-gb\" data-v=\"both\" onclick=\"mcTog('o',this)\"><span id=\"mcOB\"><\/span><\/button>\r\n      <\/div>\r\n      <button class=\"mc-btn\" onclick=\"mcCalc()\"><span id=\"mcBT\"><\/span> \ud83d\udd25<\/button>\r\n    <\/div>\r\n  <\/div>\r\n  <div id=\"mcR\" class=\"mc-hidden\"><\/div>\r\n<\/div>\r\n\r\n<script>\r\n(function(){\r\nvar LINKS={weight:\"https:\/\/healthy-vitamin.com\/product-category\/%d8%a5%d8%af%d8%a7%d8%b1%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\",vitamins:\"https:\/\/healthy-vitamin.com\/product-category\/%d8%a7%d9%84%d9%81%d9%8a%d8%aa%d8%a7%d9%85%d9%8a%d9%86%d8%a7%d8%aa\/\",minerals:\"https:\/\/healthy-vitamin.com\/product-category\/%d8%a7%d9%84%d9%85%d8%b9%d8%a7%d8%af%d9%86\/\",omega:\"https:\/\/healthy-vitamin.com\/product-category\/%d8%a3%d9%88%d9%85%d9%8a%d8%ac%d8%a7-%d9%88%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%a9\/\",greens:\"https:\/\/healthy-vitamin.com\/product-category\/%d8%a7%d9%84%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ae%d8%b6%d8%b1%d8%a7%d8%a1\/\",immunity:\"https:\/\/healthy-vitamin.com\/product-category\/%d8%af%d8%b9%d9%85-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b9%d8%a9\/\"};\r\nvar L=\"ar\",G=\"male\",O=\"keep\";\r\nvar TX={\r\nar:{\r\ntitle:\"\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u0648\u0632 + \u062e\u0637\u062a\u0643 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\",sub:\"\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0645\u0643\u0645\u0644\u0627\u062a \u0645\u062e\u0635\u0635\u0629 \u0644\u064a\u0643\",sw:\"English\",\r\ninfo:\"\u0628\u064a\u0627\u0646\u0627\u062a\u0643\",gl:\"\u0627\u0644\u0646\u0648\u0639\",male:\"\u0630\u0643\u0631\",female:\"\u0623\u0646\u062b\u0649\",age:\"\u0627\u0644\u0639\u0645\u0631\",ht:\"\u0627\u0644\u0637\u0648\u0644 (\u0633\u0645)\",wt:\"\u0627\u0644\u0648\u0632\u0646 (\u0643\u062c\u0645)\",act:\"\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\",\r\ngol:\"\u0647\u062f\u0641\u0643\",lose:\"\u062a\u062e\u0633\u064a\u0633\",keep:\"\u062b\u0628\u0627\u062a \u0648\u0632\u0646\",gain:\"\u0632\u064a\u0627\u062f\u0629 \u0639\u0636\u0644\",both:\"\u062a\u062e\u0633\u064a\u0633 + \u0639\u0636\u0644\",calc:\"\u0627\u062d\u0633\u0628 \u0648\u0627\u0639\u0631\u0641 \u062e\u0637\u062a\u0643\",\r\nactO:[\"\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 (\u0645\u0643\u062a\u0628\u064a)\",\"\u0646\u0634\u0627\u0637 \u062e\u0641\u064a\u0641 (\u0661-\u0663 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639)\",\"\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637 (\u0663-\u0665 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639)\",\"\u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064a (\u0666-\u0667 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639)\",\"\u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064a \u062c\u062f\u064b\u0627 (\u0631\u064a\u0627\u0636\u064a \u0645\u062d\u062a\u0631\u0641)\"],\r\ncalL:\"\u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\",calU:\"\u0633\u0639\u0631 \u062d\u0631\u0627\u0631\u064a \/ \u064a\u0648\u0645\",\r\npr:\"\u0628\u0631\u0648\u062a\u064a\u0646\",cb:\"\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\",ft:\"\u062f\u0647\u0648\u0646\",gm:\"\u062c\u0631\u0627\u0645\",kcl:\"\u0633\u0639\u0631\",\r\nbmiL:\"\u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645\",bmiC:[\"\u0646\u062d\u0627\u0641\u0629\",\"\u0648\u0632\u0646 \u0637\u0628\u064a\u0639\u064a\",\"\u0648\u0632\u0646 \u0632\u0627\u0626\u062f\",\"\u0633\u0645\u0646\u0629\"],\r\nmealSec:\"\ud83c\udf7d\ufe0f \u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\",exSec:\"\ud83c\udfcb\ufe0f \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629\",spSec:\"\ud83d\udc8a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629\",\r\ndl:\"\ud83d\udce5 \u062d\u0645\u0651\u0644 \u0627\u0644\u062e\u0637\u0629 \u0643\u0627\u0645\u0644\u0629\",rst:\"\ud83d\udd04 \u0627\u062d\u0633\u0628 \u062a\u0627\u0646\u064a\",\r\ndisc:\"\u26a0\ufe0f \u062a\u0646\u0628\u064a\u0647 \u0645\u0647\u0645: \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0629 Mifflin-St Jeor. \u0627\u0644\u062e\u0637\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u0634\u0627\u062f \u0641\u0642\u0637 \u0648\u0644\u0627 \u062a\u064f\u063a\u0646\u064a \u0639\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629. \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062a\u0627\u0628\u0639 \u0644\u062d\u0627\u0644\u062a\u0643.\",\r\nerr:\"\u0627\u062f\u062e\u0644 \u0643\u0644 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a (\u0639\u0645\u0631\u060c \u0637\u0648\u0644\u060c \u0648\u0632\u0646)\",browse:\"\u062a\u0635\u0641\u062d \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a\",\r\ndefL:\"\u0639\u062c\u0632\",surL:\"\u0641\u0627\u0626\u0636\",\r\nmeals:{\r\nlose:[\r\n{n:\"\ud83c\udf05 \u0627\u0644\u0641\u0637\u0627\u0631\",items:\"\u0662 \u0628\u064a\u0636\u0629 \u0645\u0633\u0644\u0648\u0642\u0629 + \u0661 \u062a\u0648\u0633\u062a \u0623\u0633\u0645\u0631 + \u062e\u064a\u0627\u0631 \u0648\u0637\u0645\u0627\u0637\u0645 + \u0643\u0648\u0628 \u0634\u0627\u064a \u0623\u062e\u0636\u0631\",cal:300},\r\n{n:\"\ud83e\udd64 \u0633\u0646\u0627\u0643 \u0661\",items:\"\u0661 \u062a\u0641\u0627\u062d\u0629 + \u0661\u0660 \u062d\u0628\u0627\u062a \u0644\u0648\u0632\",cal:180},\r\n{n:\"\ud83c\udf72 \u0627\u0644\u063a\u062f\u0627\",items:\"\u0661\u0665\u0660 \u062c\u0645 \u0635\u062f\u0648\u0631 \u0641\u0631\u0627\u062e \u0645\u0634\u0648\u064a\u0629 + \u0665 \u0645\u0644\u0627\u0639\u0642 \u0623\u0631\u0632 \u0628\u0646\u064a + \u0633\u0644\u0637\u0629 \u062e\u0636\u0631\u0627\u0621 \u0643\u0628\u064a\u0631\u0629\",cal:450},\r\n{n:\"\ud83e\udd5c \u0633\u0646\u0627\u0643 \u0662\",items:\"\u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a \u0644\u0627\u064a\u062a + \u0645\u0644\u0639\u0642\u0629 \u0639\u0633\u0644\",cal:130},\r\n{n:\"\ud83c\udf19 \u0627\u0644\u0639\u0634\u0627\",items:\"\u0639\u0644\u0628\u0629 \u062a\u0648\u0646\u0629 \u0645\u0635\u0641\u0627\u0629 + \u0633\u0644\u0637\u0629 \u062e\u0636\u0631\u0627\u0621 + \u0661 \u062a\u0648\u0633\u062a \u0623\u0633\u0645\u0631\",cal:300},\r\n],\r\nkeep:[\r\n{n:\"\ud83c\udf05 \u0627\u0644\u0641\u0637\u0627\u0631\",items:\"\u0663 \u0628\u064a\u0636\u0627\u062a (\u0662 \u0643\u0627\u0645\u0644 + \u0661 \u0628\u064a\u0627\u0636) + \u0662 \u062a\u0648\u0633\u062a \u0623\u0633\u0645\u0631 + \u062c\u0628\u0646\u0629 \u0642\u0631\u064a\u0634 + \u062e\u064a\u0627\u0631\",cal:400},\r\n{n:\"\ud83e\udd64 \u0633\u0646\u0627\u0643 \u0661\",items:\"\u0661 \u0645\u0648\u0632\u0629 + \u0662 \u0645\u0644\u0639\u0642\u0629 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a\",cal:250},\r\n{n:\"\ud83c\udf72 \u0627\u0644\u063a\u062f\u0627\",items:\"\u0662\u0660\u0660 \u062c\u0645 \u0641\u0631\u0627\u062e \u0623\u0648 \u0644\u062d\u0645\u0629 + \u0667 \u0645\u0644\u0627\u0639\u0642 \u0623\u0631\u0632 + \u0633\u0644\u0637\u0629 + \u062e\u0636\u0627\u0631 \u0633\u0648\u062a\u064a\u0647\",cal:600},\r\n{n:\"\ud83e\udd5c \u0633\u0646\u0627\u0643 \u0662\",items:\"\u062d\u0641\u0646\u0629 \u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0634\u0643\u0644\u0629 + \u0661 \u062b\u0645\u0631\u0629 \u0641\u0627\u0643\u0647\u0629\",cal:220},\r\n{n:\"\ud83c\udf19 \u0627\u0644\u0639\u0634\u0627\",items:\"\u0662 \u0628\u064a\u0636\u0629 \u0623\u0648\u0645\u0644\u064a\u062a + \u0633\u0644\u0637\u0629 + \u0662 \u062a\u0648\u0633\u062a + \u062c\u0628\u0646\u0629 \u0644\u0627\u064a\u062a\",cal:400},\r\n],\r\ngain:[\r\n{n:\"\ud83c\udf05 \u0627\u0644\u0641\u0637\u0627\u0631\",items:\"\u0664 \u0628\u064a\u0636\u0627\u062a + \u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0645\u0648\u0632 + \u0645\u0644\u0639\u0642\u0629 \u0639\u0633\u0644 + \u0645\u0643\u0633\u0631\u0627\u062a\",cal:650},\r\n{n:\"\ud83e\udd64 \u0633\u0646\u0627\u0643 \u0661\",items:\"\u0634\u064a\u0643 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0627\u0644\u0645\u0648\u0632 \u0648\u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a\",cal:400},\r\n{n:\"\ud83c\udf72 \u0627\u0644\u063a\u062f\u0627\",items:\"\u0662\u0665\u0660 \u062c\u0645 \u0641\u0631\u0627\u062e \u0623\u0648 \u0644\u062d\u0645\u0629 + \u0661\u0660 \u0645\u0644\u0627\u0639\u0642 \u0623\u0631\u0632 + \u062e\u0636\u0627\u0631 + \u0633\u0644\u0637\u0629 + \u0645\u0644\u0639\u0642\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646\",cal:800},\r\n{n:\"\ud83e\udd5c \u0633\u0646\u0627\u0643 \u0662\",items:\"\u0633\u0627\u0646\u062f\u0648\u064a\u062a\u0634 \u062c\u0628\u0646\u0629 \u0628\u0627\u0644\u0639\u0633\u0644 \u0627\u0644\u0623\u0633\u0648\u062f + \u0643\u0648\u0628 \u062d\u0644\u064a\u0628\",cal:350},\r\n{n:\"\ud83c\udf19 \u0627\u0644\u0639\u0634\u0627\",items:\"\u0639\u0644\u0628\u0629 \u062a\u0648\u0646\u0629 + \u0663 \u0628\u064a\u0636\u0627\u062a + \u0623\u0631\u0632 \u0623\u0648 \u0645\u0643\u0631\u0648\u0646\u0629 + \u0633\u0644\u0637\u0629\",cal:600},\r\n],\r\nboth:[\r\n{n:\"\ud83c\udf05 \u0627\u0644\u0641\u0637\u0627\u0631\",items:\"\u0663 \u0628\u064a\u0636\u0627\u062a + \u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u062d\u0644\u064a\u0628 + \u0661 \u062b\u0645\u0631\u0629 \u0641\u0627\u0643\u0647\u0629\",cal:450},\r\n{n:\"\ud83e\udd64 \u0633\u0646\u0627\u0643 \u0661\",items:\"\u0634\u064a\u0643 \u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0627\u0644\u0645\u0627\u0621 + \u0661 \u062a\u0641\u0627\u062d\u0629\",cal:220},\r\n{n:\"\ud83c\udf72 \u0627\u0644\u063a\u062f\u0627\",items:\"\u0662\u0660\u0660 \u062c\u0645 \u0635\u062f\u0648\u0631 \u0641\u0631\u0627\u062e \u0645\u0634\u0648\u064a\u0629 + \u0665 \u0645\u0644\u0627\u0639\u0642 \u0623\u0631\u0632 \u0628\u0646\u064a + \u0633\u0644\u0637\u0629 \u0643\u0628\u064a\u0631\u0629 + \u062e\u0636\u0627\u0631\",cal:500},\r\n{n:\"\ud83e\udd5c \u0633\u0646\u0627\u0643 \u0662\",items:\"\u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a + \u0661\u0660 \u062d\u0628\u0627\u062a \u0644\u0648\u0632\",cal:180},\r\n{n:\"\ud83c\udf19 \u0627\u0644\u0639\u0634\u0627\",items:\"\u0661\u0665\u0660 \u062c\u0645 \u0633\u0645\u0643 \u0645\u0634\u0648\u064a \u0623\u0648 \u062a\u0648\u0646\u0629 + \u0633\u0644\u0637\u0629 + \u0661 \u062a\u0648\u0633\u062a \u0623\u0633\u0645\u0631\",cal:350},\r\n],\r\n},\r\nexercise:{\r\nlose:[\r\n{i:\"\ud83c\udfc3\",n:\"\u0643\u0627\u0631\u062f\u064a\u0648 (\u0645\u0634\u064a \u0633\u0631\u064a\u0639\/\u062c\u0631\u064a)\",d:\"\u0663\u0660-\u0664\u0665 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0664 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83c\udfcb\ufe0f\",n:\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u062e\u0641\u064a\u0641\u0629\",d:\"\u0663\u0660 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0663 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83e\uddd8\",n:\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0623\u0648 \u064a\u0648\u062c\u0627\",d:\"\u0661\u0665 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\"},\r\n],\r\nkeep:[\r\n{i:\"\ud83c\udfcb\ufe0f\",n:\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u062a\u0648\u0633\u0637\u0629\",d:\"\u0664\u0665 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0664 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83c\udfc3\",n:\"\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u062a\u0648\u0633\u0637\",d:\"\u0663\u0660 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0662-\u0663 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83e\uddd8\",n:\"\u0625\u0637\u0627\u0644\u0629 \u0648\u062a\u0639\u0627\u0641\u064a\",d:\"\u0661\u0665 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\"},\r\n],\r\ngain:[\r\n{i:\"\ud83c\udfcb\ufe0f\",n:\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u062f\u064a\u062f (\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629)\",d:\"\u0666\u0660 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0665 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83c\udf7d\ufe0f\",n:\"\u0648\u062c\u0628\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629\",d:\"\u062e\u0644\u0627\u0644 \u0663\u0660 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\"},{i:\"\ud83d\ude34\",n:\"\u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0648\u0646\u0648\u0645 \u0667-\u0668 \u0633\u0627\u0639\u0627\u062a\",d:\"\u064a\u0648\u0645\u064a\u064b\u0627\"},\r\n],\r\nboth:[\r\n{i:\"\ud83c\udfcb\ufe0f\",n:\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 (\u0623\u0648\u0632\u0627\u0646 \u0645\u062a\u0648\u0633\u0637\u0629)\",d:\"\u0664\u0665 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0664 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83c\udfc3\",n:\"HIIT (\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0642\u0637\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629)\",d:\"\u0662\u0660 \u062f\u0642\u064a\u0642\u0629 \u2014 \u0662-\u0663 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\"},{i:\"\ud83e\uddd8\",n:\"\u0625\u0637\u0627\u0644\u0629 \u0648\u062a\u0639\u0627\u0641\u064a\",d:\"\u0661\u0665 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\"},\r\n],\r\n},\r\nsupps:{\r\nlose:[\r\n{i:\"\u2696\ufe0f\",n:\"\u062d\u0627\u0631\u0642 \u062f\u0647\u0648\u0646 \u0637\u0628\u064a\u0639\u064a (CLA \/ L-Carnitine)\",w:\"\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\",t:\"\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0640 \u0663\u0660 \u062f\u0642\u064a\u0642\u0629\",c:\"#06B6D4\",lk:LINKS.weight},\r\n{i:\"\ud83d\udc8a\",n:\"\u0645\u0627\u0644\u062a\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646\",w:\"\u0627\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u064a\u0642\u0644\u0644 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This plan is for guidance only and does not replace professional nutritional advice. 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breakfast\",c:\"#F59E0B\",lk:LINKS.vitamins},\r\n{i:\"\ud83d\udc1f\",n:\"Omega-3\",w:\"Supports muscle recovery & reduces inflammation\",t:\"With lunch\",c:\"#0EA5E9\",lk:LINKS.omega},\r\n{i:\"\ud83d\udd36\",n:\"Vitamin D\",w:\"Crucial for testosterone & muscle growth\",t:\"With breakfast\",c:\"#F59E0B\",lk:LINKS.vitamins},\r\n],\r\nboth:[\r\n{i:\"\u26a1\",n:\"Creatine Monohydrate\",w:\"Builds muscle even in a caloric deficit\",t:\"5g daily\",c:\"#8B5CF6\",lk:LINKS.minerals},\r\n{i:\"\u2696\ufe0f\",n:\"L-Carnitine\",w:\"Helps your body use fat for energy during training\",t:\"Before workout\",c:\"#06B6D4\",lk:LINKS.weight},\r\n{i:\"\ud83d\udc8a\",n:\"Multivitamin\",w:\"Critical during a deficit to avoid nutrient loss\",t:\"With breakfast\",c:\"#F59E0B\",lk:LINKS.vitamins},\r\n{i:\"\ud83d\udc1f\",n:\"Omega-3\",w:\"Recovery support & heart\/joint health\",t:\"With lunch\",c:\"#0EA5E9\",lk:LINKS.omega},\r\n],\r\n},\r\n},\r\n};\r\n\r\nfunction t(){return TX[L]}\r\nfunction ui(){\r\n  var x=t(),r=document.getElementById(\"mcRoot\");r.dir=L===\"ar\"?\"rtl\":\"ltr\";\r\n  document.getElementById(\"mcT\").textContent=x.title;document.getElementById(\"mcS\").textContent=x.sub;\r\n  document.getElementById(\"mcLB\").textContent=x.sw;document.getElementById(\"mcIT\").textContent=x.info;\r\n  document.getElementById(\"mcGL\").textContent=x.gl;document.getElementById(\"mcGM\").textContent=x.male;\r\n  document.getElementById(\"mcGF\").textContent=x.female;document.getElementById(\"mcAL\").textContent=x.age;\r\n  document.getElementById(\"mcHL\").textContent=x.ht;document.getElementById(\"mcWL\").textContent=x.wt;\r\n  document.getElementById(\"mcACL\").textContent=x.act;document.getElementById(\"mcGOL\").textContent=x.gol;\r\n  document.getElementById(\"mcOL\").textContent=x.lose;document.getElementById(\"mcOK\").textContent=x.keep;\r\n  document.getElementById(\"mcOG\").textContent=x.gain;document.getElementById(\"mcOB\").textContent=x.both;\r\n  document.getElementById(\"mcBT\").textContent=x.calc;\r\n  var s=document.getElementById(\"mcAC\");s.innerHTML=\"\";\r\n  x.actO.forEach(function(t,i){var o=document.createElement(\"option\");o.value=[1.2,1.375,1.55,1.725,1.9][i];o.textContent=t;if(i===2)o.selected=true;s.appendChild(o);});\r\n  document.getElementById(\"mcR\").innerHTML=\"\";document.getElementById(\"mcR\").classList.add(\"mc-hidden\");\r\n}\r\n\r\nwindow.mcLang=function(){L=L===\"ar\"?\"en\":\"ar\";ui()};\r\nwindow.mcTog=function(type,btn){\r\n  btn.parentElement.querySelectorAll(\".mc-tb\").forEach(function(b){b.classList.remove(\"mc-ta\")});\r\n  btn.classList.add(\"mc-ta\");\r\n  if(type===\"g\")G=btn.dataset.v;if(type===\"o\")O=btn.dataset.v;\r\n};\r\n\r\nwindow.mcCalc=function(){\r\n  var x=t(),age=+document.getElementById(\"mcA\").value,h=+document.getElementById(\"mcH\").value,w=+document.getElementById(\"mcW\").value,act=+document.getElementById(\"mcAC\").value;\r\n  if(!age||!h||!w){alert(x.err);return}\r\n  var bmr=G===\"male\"?10*w+6.25*h-5*age+5:10*w+6.25*h-5*age-161;\r\n  var tdee=Math.round(bmr*act),cal;\r\n  if(O===\"lose\")cal=tdee-500;else if(O===\"gain\")cal=tdee+400;else if(O===\"both\")cal=tdee-300;else cal=tdee;\r\n  cal=Math.max(1200,cal);\r\n  var diff=cal-tdee,diffAbs=Math.abs(diff);\r\n  var pR,cR,fR;\r\n  if(O===\"lose\"){pR=.35;cR=.35;fR=.30}else if(O===\"gain\"){pR=.30;cR=.45;fR=.25}else if(O===\"both\"){pR=.40;cR=.30;fR=.30}else{pR=.25;cR=.45;fR=.30}\r\n  var pC=Math.round(cal*pR),cC=Math.round(cal*cR),fC=Math.round(cal*fR);\r\n  var pG=Math.round(pC\/4),cG=Math.round(cC\/4),fG=Math.round(fC\/9);\r\n  var bmi=(w\/((h\/100)*(h\/100))).toFixed(1),bmiI=bmi<18.5?0:bmi<25?1:bmi<30?2:3;\r\n  var bmiCol=[\"#3b82f6\",\"#10b981\",\"#f59e0b\",\"#ef4444\"];\r\n  var totalG=pG+cG+fG;\r\n  var meals=x.meals[O],exs=x.exercise[O],supps=x.supps[O];\r\n  var totalMealCal=meals.reduce(function(s,m){return s+m.cal},0);\r\n\r\n  var H='';\r\n  \/\/ Calories\r\n  H+='<div class=\"mc-big\" style=\"animation:mcUp .5s ease\"><div class=\"mc-bl\">'+x.calL+'<\/div><div class=\"mc-bn\">'+cal.toLocaleString()+'<\/div><div class=\"mc-bu\">'+x.calU+'<\/div>';\r\n  if(diff!==0)H+='<div style=\"font-size:13px;color:#64748b;margin-top:6px\">'+(diff<0?'\ud83d\udd3b':'\ud83d\udd3a')+' '+diffAbs+' '+x.kcl+' '+(diff<0?x.defL:x.surL)+'<\/div>';\r\n  H+='<\/div>';\r\n\r\n  \/\/ Macros\r\n  H+='<div class=\"mc-macros\">';\r\n  H+='<div class=\"mc-mc mc-pr\" style=\"animation:mcUp .4s ease .1s both\"><div class=\"mc-mi\">\ud83e\udd69<\/div><div class=\"mc-mn\">'+x.pr+'<\/div><div class=\"mc-mg\">'+pG+'<\/div><div class=\"mc-mu\">'+x.gm+'<\/div><div class=\"mc-mu\">'+pC+' '+x.kcl+'<\/div><div class=\"mc-mb\"><div class=\"mc-mf\" style=\"width:'+Math.round(pG\/totalG*100)+'%\"><\/div><\/div><\/div>';\r\n  H+='<div class=\"mc-mc mc-cb\" style=\"animation:mcUp .4s ease .2s both\"><div class=\"mc-mi\">\ud83c\udf5e<\/div><div class=\"mc-mn\">'+x.cb+'<\/div><div class=\"mc-mg\">'+cG+'<\/div><div class=\"mc-mu\">'+x.gm+'<\/div><div class=\"mc-mu\">'+cC+' '+x.kcl+'<\/div><div class=\"mc-mb\"><div class=\"mc-mf\" style=\"width:'+Math.round(cG\/totalG*100)+'%\"><\/div><\/div><\/div>';\r\n  H+='<div class=\"mc-mc mc-ft\" style=\"animation:mcUp .4s ease .3s both\"><div class=\"mc-mi\">\ud83e\udd51<\/div><div class=\"mc-mn\">'+x.ft+'<\/div><div class=\"mc-mg\">'+fG+'<\/div><div class=\"mc-mu\">'+x.gm+'<\/div><div class=\"mc-mu\">'+fC+' '+x.kcl+'<\/div><div class=\"mc-mb\"><div class=\"mc-mf\" style=\"width:'+Math.round(fG\/totalG*100)+'%\"><\/div><\/div><\/div>';\r\n  H+='<\/div>';\r\n\r\n  \/\/ BMI\r\n  H+='<div class=\"mc-card\" style=\"animation:mcUp .4s ease .35s both;text-align:center;padding:18px\"><div style=\"font-size:12px;color:#64748b\">'+x.bmiL+'<\/div><div style=\"font-size:30px;font-weight:800;color:'+bmiCol[bmiI]+';font-family:DM Sans,sans-serif\">'+bmi+'<\/div><div style=\"font-size:12px;color:'+bmiCol[bmiI]+';font-weight:600\">'+x.bmiC[bmiI]+'<\/div><\/div>';\r\n\r\n  \/\/ Meals\r\n  H+='<div class=\"mc-sec\" style=\"animation:mcUp .4s ease .4s both\"><div class=\"mc-sh\"><span class=\"mc-st\">'+x.mealSec+'<\/span><span class=\"mc-stag\" style=\"background:#fef3c7;color:#b45309\">~'+totalMealCal+' '+x.kcl+'<\/span><\/div>';\r\n  meals.forEach(function(m){\r\n    H+='<div class=\"mc-meal\"><div class=\"mc-meal-t\">'+m.n+'<\/div><div class=\"mc-meal-items\">'+m.items+'<\/div><div class=\"mc-meal-cal\">\u2248 '+m.cal+' '+x.kcl+'<\/div><\/div>';\r\n  });\r\n  H+='<\/div>';\r\n\r\n  \/\/ Exercise\r\n  H+='<div class=\"mc-sec\" style=\"animation:mcUp .4s ease .5s both\"><div class=\"mc-sh\"><span class=\"mc-st\">'+x.exSec+'<\/span><\/div>';\r\n  exs.forEach(function(e){\r\n    H+='<div class=\"mc-ex\"><span class=\"mc-exi\">'+e.i+'<\/span><div><div class=\"mc-exn\">'+e.n+'<\/div><div class=\"mc-exd\">'+e.d+'<\/div><\/div><\/div>';\r\n  });\r\n  H+='<\/div>';\r\n\r\n  \/\/ Supplements\r\n  H+='<div class=\"mc-sec\" style=\"animation:mcUp .4s ease .6s both\"><div class=\"mc-sh\"><span class=\"mc-st\">'+x.spSec+'<\/span><\/div>';\r\n  supps.forEach(function(s){\r\n    H+='<div class=\"mc-sp\"><div class=\"mc-spn\"><span>'+s.i+'<\/span> '+s.n+'<\/div><div class=\"mc-spw\">'+s.w+'<\/div><div class=\"mc-spt\">\u23f0 '+s.t+'<\/div><a href=\"'+s.lk+'\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"mc-cta\" style=\"background:'+s.c+';margin-top:8px;font-size:12px;padding:7px 16px\">'+x.browse+' \u2192<\/a><\/div>';\r\n  });\r\n  H+='<\/div>';\r\n\r\n  \/\/ Download\r\n  H+='<div class=\"mc-dl-row\"><button class=\"mc-dl-btn\" onclick=\"mcDownload()\">'+x.dl+'<\/button><\/div>';\r\n\r\n  \/\/ Disclaimer\r\n  H+='<div class=\"mc-disc\"><span class=\"mc-dci\">\u2695\ufe0f<\/span><div>'+x.disc+'<\/div><\/div>';\r\n  H+='<div style=\"text-align:center;margin-top:18px\"><button class=\"mc-rst\" onclick=\"mcRst()\">'+x.rst+'<\/button><\/div>';\r\n\r\n  \/\/ Store data for download\r\n  window._mcPlan={cal:cal,diff:diff,diffAbs:diffAbs,pG:pG,cG:cG,fG:fG,pC:pC,cC:cC,fC:fC,bmi:bmi,bmiI:bmiI,meals:meals,exs:exs,supps:supps,goal:O,totalMealCal:totalMealCal,age:age,height:h,weight:w,gender:G};\r\n\r\n  var el=document.getElementById(\"mcR\");el.innerHTML=H;el.classList.remove(\"mc-hidden\");\r\n  setTimeout(function(){el.scrollIntoView({behavior:\"smooth\",block:\"start\"})},100);\r\n};\r\n\r\nwindow.mcDownload=function(){\r\n  var p=window._mcPlan,x=t();\r\n  var goalNames={ar:{lose:\"\u062a\u062e\u0633\u064a\u0633\",keep:\"\u062b\u0628\u0627\u062a \u0648\u0632\u0646\",gain:\"\u0632\u064a\u0627\u062f\u0629 \u0639\u0636\u0644\",both:\"\u062a\u062e\u0633\u064a\u0633 + \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\"},en:{lose:\"Weight Loss\",keep:\"Maintain Weight\",gain:\"Build Muscle\",both:\"Lose Fat + Build Muscle\"}};\r\n  var txt=\"\";\r\n  txt+=\"\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\\n\";\r\n  txt+=(L===\"ar\"?\"\u062e\u0637\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\":\"YOUR COMPLETE NUTRITION & FITNESS PLAN\")+\"\\n\";\r\n  txt+=\"\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\\n\\n\";\r\n  txt+=(L===\"ar\"?\"\ud83d\udcca \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a\":\"\ud83d\udcca YOUR DATA\")+\"\\n\";\r\n  txt+=\"\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\\n\";\r\n  txt+=(L===\"ar\"?\"\u0627\u0644\u0646\u0648\u0639: \":\"Gender: \")+(G===\"male\"?x.male:x.female)+\"\\n\";\r\n  txt+=(L===\"ar\"?\"\u0627\u0644\u0639\u0645\u0631: \":\"Age: \")+p.age+\"\\n\";\r\n  txt+=(L===\"ar\"?\"\u0627\u0644\u0637\u0648\u0644: \":\"Height: \")+p.height+\" cm\\n\";\r\n  txt+=(L===\"ar\"?\"\u0627\u0644\u0648\u0632\u0646: \":\"Weight: \")+p.weight+\" kg\\n\";\r\n  txt+=(L===\"ar\"?\"\u0627\u0644\u0647\u062f\u0641: \":\"Goal: \")+goalNames[L][p.goal]+\"\\n\";\r\n  txt+=\"BMI: \"+p.bmi+\" (\"+x.bmiC[p.bmiI]+\")\\n\\n\";\r\n\r\n  txt+=(L===\"ar\"?\"\ud83d\udd25 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\":\"\ud83d\udd25 DAILY CALORIES\")+\"\\n\";\r\n  txt+=\"\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\\n\";\r\n  txt+=p.cal+\" \"+x.calU+\"\\n\";\r\n  if(p.diff!==0)txt+=(p.diff<0?\"\ud83d\udd3b \":\"\ud83d\udd3a \")+p.diffAbs+\" \"+x.kcl+\" \"+(p.diff<0?x.defL:x.surL)+\"\\n\";\r\n  txt+=\"\\n\"+x.pr+\": \"+p.pG+x.gm+\" (\"+p.pC+\" \"+x.kcl+\")\\n\";\r\n  txt+=x.cb+\": \"+p.cG+x.gm+\" (\"+p.cC+\" \"+x.kcl+\")\\n\";\r\n  txt+=x.ft+\": \"+p.fG+x.gm+\" (\"+p.fC+\" \"+x.kcl+\")\\n\\n\";\r\n\r\n  txt+=(L===\"ar\"?\"\ud83c\udf7d\ufe0f \u062e\u0637\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\":\"\ud83c\udf7d\ufe0f DAILY MEAL PLAN\")+\" (~\"+p.totalMealCal+\" \"+x.kcl+\")\\n\";\r\n  txt+=\"\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\\n\";\r\n  p.meals.forEach(function(m){txt+=m.n+\"\\n  \"+m.items+\"\\n  \u2248 \"+m.cal+\" \"+x.kcl+\"\\n\\n\";});\r\n\r\n  txt+=(L===\"ar\"?\"\ud83c\udfcb\ufe0f \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629\":\"\ud83c\udfcb\ufe0f WEEKLY EXERCISE PLAN\")+\"\\n\";\r\n  txt+=\"\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\\n\";\r\n  p.exs.forEach(function(e){txt+=e.i+\" \"+e.n+\"\\n  \"+e.d+\"\\n\\n\";});\r\n\r\n  txt+=(L===\"ar\"?\"\ud83d\udc8a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629\":\"\ud83d\udc8a RECOMMENDED SUPPLEMENTS\")+\"\\n\";\r\n  txt+=\"\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\\n\";\r\n  p.supps.forEach(function(s){txt+=s.i+\" \"+s.n+\"\\n  \"+s.w+\"\\n  \u23f0 \"+s.t+\"\\n\\n\";});\r\n\r\n  txt+=\"\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\\n\";\r\n  txt+=(L===\"ar\"?\"\u26a0\ufe0f \u062a\u0646\u0628\u064a\u0647: \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0627\u0644\u0637\u0628\u064a\u0628. \u0627\u0644\u062e\u0637\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u0634\u0627\u062f \u0641\u0642\u0637.\":\"\u26a0\ufe0f All supplements should be taken under medical supervision. 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