Macro Calculator

def calculate_macros(weight_kg: float, height_cm: float, age: int,
                     sex: str, activity: float, goal: str) -> dict:
    """
    Calculate TDEE and macronutrient targets using Mifflin-St Jeor BMR.
    sex: 'male' or 'female'
    activity: 1.2=sedentary, 1.375=light, 1.55=moderate, 1.725=active, 1.9=very active
    goal: 'lose' (-500 kcal), 'maintain', 'gain' (+300 kcal)
    """
    if sex == "male":
        bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age + 5
    else:
        bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age - 161

    tdee = bmr * activity
    adjustment = {"lose": -500, "maintain": 0, "gain": 300}.get(goal, 0)
    target_calories = tdee + adjustment

    # Macro splits (lose: 40/35/25, maintain: 35/40/25, gain: 30/45/25)
    splits = {"lose": (0.40, 0.35, 0.25), "maintain": (0.35, 0.40, 0.25), "gain": (0.30, 0.45, 0.25)}
    p_ratio, c_ratio, f_ratio = splits.get(goal, (0.35, 0.40, 0.25))

    protein_g = target_calories * p_ratio / 4
    carbs_g   = target_calories * c_ratio / 4
    fat_g     = target_calories * f_ratio / 9

    return {
        "bmr": round(bmr), "tdee": round(tdee),
        "target_calories": round(target_calories),
        "protein_g": round(protein_g), "carbs_g": round(carbs_g), "fat_g": round(fat_g),
    }

r = calculate_macros(70, 175, 30, "male", 1.55, "lose")
print(f"BMR             : {r['bmr']} kcal")
print(f"TDEE            : {r['tdee']} kcal")
print(f"Target Calories : {r['target_calories']} kcal")
print(f"Protein         : {r['protein_g']} g")
print(f"Carbs           : {r['carbs_g']} g")
print(f"Fat             : {r['fat_g']} g")