{ "site": "AI Fit Hub", "count": 57, "calculators": [ { "calculator": "tdee-calculator", "title": "TDEE Calculator", "category": "Nutrition", "summary": "Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.", "run": "https://aifithub.io/api/run/tdee-calculator", "example": "https://aifithub.io/api/run/tdee-calculator?sex=male&age=30&weight_kg=80&height_cm=180&activity_level=moderate&body_fat_percent=0&training_days_per_week=0", "inputs": { "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Sex constant in the BMR equations." }, "age": { "type": "number", "default": 30, "minimum": 1, "maximum": 120, "description": "Age in years; the equations were built on adults." }, "weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "height_cm": { "type": "number", "default": 180, "minimum": 30, "maximum": 275, "description": "Height in centimetres." }, "activity_level": { "type": "string", "enum": [ "sedentary", "light", "moderate", "very", "athlete" ], "default": "moderate", "description": "Activity factor: sedentary 1.2, light 1.375, moderate 1.55, very 1.725, athlete 1.9." }, "body_fat_percent": { "type": "number", "default": 0, "minimum": 0, "maximum": 69.9, "description": "Optional body fat in percent (20 = 20%); adds Katch-McArdle to the formula comparison. Omit or 0 if unknown." }, "training_days_per_week": { "type": "number", "default": 0, "minimum": 0, "maximum": 7, "description": "Optional training days per week (whole number 1–7) to split the weekly total into training-day and rest-day calories. Omit or 0 for no split." } }, "page": "https://aifithub.io/tdee-calculator/", "contract": "https://aifithub.io/contracts/tdee-calculator.json" }, { "calculator": "bmr-calculator", "title": "BMR Calculator", "category": "Nutrition", "summary": "Estimate basal metabolic rate and maintenance calories using Mifflin-St Jeor assumptions.", "run": "https://aifithub.io/api/run/bmr-calculator", "example": "https://aifithub.io/api/run/bmr-calculator?sex=male&age=30&weight_kg=78&height_cm=178&activity_level=moderate", "inputs": { "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Sex constant in Mifflin-St Jeor: +5 male, -161 female." }, "age": { "type": "number", "default": 30, "minimum": 1, "maximum": 120, "description": "Age in years; the equation was built on adults 19 to 78." }, "weight_kg": { "type": "number", "default": 78, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "height_cm": { "type": "number", "default": 178, "minimum": 30, "maximum": 275, "description": "Height in centimetres." }, "activity_level": { "type": "string", "enum": [ "sedentary", "light", "moderate", "very", "athlete" ], "default": "moderate", "description": "Activity factor for maintenance: sedentary 1.2, light 1.375, moderate 1.55, very 1.725, athlete 1.9. Does not change BMR." } }, "page": "https://aifithub.io/bmr-calculator/", "contract": "https://aifithub.io/contracts/bmr-calculator.json" }, { "calculator": "macro-calculator", "title": "Macro Calculator", "category": "Nutrition", "summary": "Convert calorie targets into protein, carbs, and fat grams for your goal.", "run": "https://aifithub.io/api/run/macro-calculator", "example": "https://aifithub.io/api/run/macro-calculator?tdee=2400&calories=2400&weight_kg=80&goal=maintain&split=balanced", "inputs": { "tdee": { "type": "number", "default": 2400, "minimum": 1, "description": "Maintenance calories (TDEE), kcal/day. Alias: calories (used only when tdee is absent)." }, "weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms (sets protein grams)." }, "goal": { "type": "string", "enum": [ "maintain", "cut", "bulk" ], "default": "maintain", "description": "maintain (protein 1.8 g/kg), cut (−15% calories, 2.2 g/kg) or bulk (+10%, 2.0 g/kg)." }, "split": { "type": "string", "enum": [ "balanced", "higher_carb", "higher_fat", "higher_protein" ], "default": "balanced", "description": "Share of the non-protein calories to carbs: balanced 50%, higher_carb 65%, higher_fat 40%, higher_protein 45% (and +0.3 g/kg protein)." }, "calories": { "type": "number", "default": 2400, "minimum": 1, "description": "Older alias of tdee." } }, "page": "https://aifithub.io/macro-calculator/", "contract": "https://aifithub.io/contracts/macro-calculator.json" }, { "calculator": "bmi-calculator", "title": "BMI Calculator", "category": "Body Composition", "summary": "Calculate BMI quickly with a plain-language range explanation and limitations.", "run": "https://aifithub.io/api/run/bmi-calculator", "example": "https://aifithub.io/api/run/bmi-calculator?weight_kg=75&height_cm=175", "inputs": { "weight_kg": { "type": "number", "default": 75, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms (multiply pounds by 0.45359237)." }, "height_cm": { "type": "number", "default": 175, "minimum": 30, "maximum": 275, "description": "Standing height in centimetres (multiply inches by 2.54)." } }, "page": "https://aifithub.io/bmi-calculator/", "contract": "https://aifithub.io/contracts/bmi-calculator.json" }, { "calculator": "calorie-deficit-calculator", "title": "Calorie Deficit Calculator", "category": "Planning", "summary": "Estimate required daily calorie deficit for a target timeline and bodyweight change.", "run": "https://aifithub.io/api/run/calorie-deficit-calculator", "example": "https://aifithub.io/api/run/calorie-deficit-calculator?tdee=2400¤t_weight_kg=85&target_weight_kg=78&weeks=20&timeline_weeks=16", "inputs": { "tdee": { "type": "number", "default": 2400, "minimum": 1, "description": "Maintenance calories (total daily energy expenditure), kcal/day." }, "current_weight_kg": { "type": "number", "default": 85, "minimum": 1, "maximum": 650, "description": "Current body weight, kg." }, "target_weight_kg": { "type": "number", "default": 78, "minimum": 1, "maximum": 650, "description": "Goal body weight, kg. Above the current weight plans a surplus." }, "weeks": { "type": "number", "default": 20, "minimum": 0.1, "description": "Timeline in weeks (alias: timeline_weeks). The projection lists up to 104 weeks." }, "timeline_weeks": { "type": "number", "default": 16, "minimum": 0.1, "description": "Alias of weeks, used only when weeks is absent." } }, "page": "https://aifithub.io/calorie-deficit-calculator/", "contract": "https://aifithub.io/contracts/calorie-deficit-calculator.json" }, { "calculator": "body-recomposition-planner", "title": "Body Recomposition Planner", "category": "Planning", "summary": "Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.", "run": "https://aifithub.io/api/run/body-recomposition-planner", "example": "https://aifithub.io/api/run/body-recomposition-planner?weight_kg=84&body_fat_percent=24&target_body_fat_percent=18&weeks=20&resistance_training_days=4", "inputs": { "weight_kg": { "type": "number", "default": 84, "minimum": 1, "maximum": 650, "description": "Current body weight in kilograms." }, "body_fat_percent": { "type": "number", "default": 24, "minimum": 0.5, "maximum": 75, "description": "Current body fat in percent (24 = 24%)." }, "target_body_fat_percent": { "type": "number", "default": 18, "minimum": 0.5, "maximum": 75, "description": "Target body fat in percent (18 = 18%). At or above the current value means no fat to lose." }, "weeks": { "type": "number", "default": 20, "minimum": 1, "maximum": 260, "description": "Timeline in whole weeks." }, "resistance_training_days": { "type": "number", "default": 4, "minimum": 0, "maximum": 7, "description": "Resistance-training sessions per week (whole number). Fewer than 2 adds a warning; it does not change the numbers." } }, "page": "https://aifithub.io/body-recomposition-planner/", "contract": "https://aifithub.io/contracts/body-recomposition-planner.json" }, { "calculator": "progressive-overload-planner", "title": "Progressive Overload Planner", "category": "Strength", "summary": "Project lifting progression with weekly overload and planned deload cycles.", "run": "https://aifithub.io/api/run/progressive-overload-planner", "example": "https://aifithub.io/api/run/progressive-overload-planner?current_lift_kg=100&weekly_increase_percent=1.5&training_weeks=16&deload_every_weeks=5&deload_drop_percent=8", "inputs": { "current_lift_kg": { "type": "number", "default": 100, "minimum": 0, "description": "Current working weight, kg." }, "weekly_increase_percent": { "type": "number", "default": 1.5, "minimum": 0, "maximum": 100, "description": "Increase per training week as a percent (1.5 = 1.5%), compounding." }, "training_weeks": { "type": "number", "default": 16, "minimum": 1, "maximum": 520, "description": "Block length in weeks (whole number)." }, "deload_every_weeks": { "type": "number", "default": 5, "minimum": 0, "maximum": 520, "description": "Every nth week is a deload (whole number); 0 = no deloads." }, "deload_drop_percent": { "type": "number", "default": 8, "minimum": 0, "maximum": 100, "description": "How much lighter a deload week is than the last training week, percent (8 = 8%)." } }, "page": "https://aifithub.io/progressive-overload-planner/", "contract": "https://aifithub.io/contracts/progressive-overload-planner.json" }, { "calculator": "one-rep-max-calculator", "title": "One-Rep Max Calculator", "category": "Strength", "summary": "Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.", "run": "https://aifithub.io/api/run/one-rep-max-calculator", "example": "https://aifithub.io/api/run/one-rep-max-calculator?weight_kg=100&reps=5&lift_type=bench&lifted_kg=100", "inputs": { "lift_type": { "type": "string", "enum": [ "bench", "squat", "deadlift", "ohp", "other" ], "default": "bench", "description": "Lift performed; labels the summary only." }, "lifted_kg": { "type": "number", "default": 100, "minimum": 0, "description": "Alias of weight_kg (older name); weight_kg wins when both are given." }, "reps": { "type": "number", "default": 5, "minimum": 1, "maximum": 20, "description": "Reps completed in that set (whole number). Most accurate at 2–10." }, "weight_kg": { "type": "number", "default": 100, "minimum": 0, "description": "Weight lifted in the set, kg (multiply pounds by 0.45359237). Alias: lifted_kg." } }, "page": "https://aifithub.io/one-rep-max-calculator/", "contract": "https://aifithub.io/contracts/one-rep-max-calculator.json" }, { "calculator": "body-fat-percentage-calculator", "title": "Body Fat Percentage Calculator", "category": "Body Composition", "summary": "Estimate body fat percentage using the U.S. Navy circumference method.", "run": "https://aifithub.io/api/run/body-fat-percentage-calculator", "example": "https://aifithub.io/api/run/body-fat-percentage-calculator?sex=male&height_cm=175&neck_cm=38&waist_cm=85&hip_cm=96&weight_kg=80&age=30", "inputs": { "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Selects the men's (waist − neck) or women's (waist + hip − neck) Navy equation and the ACE category scale." }, "height_cm": { "type": "number", "default": 175, "minimum": 30, "maximum": 275, "description": "Height in centimetres." }, "neck_cm": { "type": "number", "default": 38, "minimum": 1, "description": "Neck circumference just below the larynx, cm." }, "waist_cm": { "type": "number", "default": 85, "minimum": 1, "description": "Waist circumference, cm: at the navel for men, at the narrowest point for women. For men it must exceed neck_cm." }, "hip_cm": { "type": "number", "default": 96, "minimum": 1, "description": "Hip circumference at the widest point, cm. Used in the women's equation only." }, "weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Body weight, kg, for fat and lean mass and the CUN-BAE cross-check (defaults to 80 when omitted, so pass the real weight)." }, "age": { "type": "number", "default": 30, "minimum": 1, "maximum": 120, "description": "Age in years, for the CUN-BAE cross-check only (built on adults 18 to 80; defaults to 30)." } }, "page": "https://aifithub.io/body-fat-percentage-calculator/", "contract": "https://aifithub.io/contracts/body-fat-percentage-calculator.json" }, { "calculator": "protein-intake-calculator", "title": "Protein Intake Calculator", "category": "Nutrition", "summary": "Get daily protein targets based on training level and goal.", "run": "https://aifithub.io/api/run/protein-intake-calculator", "example": "https://aifithub.io/api/run/protein-intake-calculator?weight_kg=75&activity_level=active&goal=maintain&is_plant_based=no&meals_per_day=4", "inputs": { "activity_level": { "type": "string", "enum": [ "sedentary", "active", "athlete" ], "default": "active", "description": "Base range: sedentary 1.2–1.6, active 1.6–2.0, athlete 1.8–2.4 g/kg." }, "goal": { "type": "string", "enum": [ "maintain", "cut", "bulk" ], "default": "maintain", "description": "Adds to both ends of the range: cut +0.2 g/kg, bulk +0.1 g/kg, maintain 0." }, "is_plant_based": { "type": "string", "enum": [ "no", "yes" ], "default": "no", "description": "yes raises the range 10% for mostly plant protein." }, "meals_per_day": { "type": "number", "default": 4, "minimum": 1, "maximum": 12, "description": "Meals the daily target is split across (whole number)." }, "weight_kg": { "type": "number", "default": 75, "minimum": 0, "description": "Body weight, kg (multiply pounds by 0.45359237)." } }, "page": "https://aifithub.io/protein-intake-calculator/", "contract": "https://aifithub.io/contracts/protein-intake-calculator.json" }, { "calculator": "ideal-weight-calculator", "title": "Ideal Weight Calculator", "category": "Body Composition", "summary": "Compare Devine, Robinson, Miller, and Hamwi formulas as a realistic range.", "run": "https://aifithub.io/api/run/ideal-weight-calculator", "example": "https://aifithub.io/api/run/ideal-weight-calculator?sex=male&height_cm=175", "inputs": { "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Selects the men's or women's constants." }, "height_cm": { "type": "number", "default": 175, "minimum": 30, "maximum": 275, "description": "Height in centimetres (converted to inches; below 5 ft the 5 ft value is returned)." } }, "page": "https://aifithub.io/ideal-weight-calculator/", "contract": "https://aifithub.io/contracts/ideal-weight-calculator.json" }, { "calculator": "running-pace-calculator", "title": "Running Pace Calculator", "category": "Cardio", "summary": "Calculate pace per km and mile and project race finish times from one run.", "run": "https://aifithub.io/api/run/running-pace-calculator", "example": "https://aifithub.io/api/run/running-pace-calculator?distance_km=10&time_minutes=50", "inputs": { "distance_km": { "type": "number", "default": 10, "minimum": 0, "description": "Distance run, km (miles × 1.609344)." }, "time_minutes": { "type": "number", "default": 50, "minimum": 0, "description": "Elapsed time in minutes (22:30 = 22.5)." } }, "page": "https://aifithub.io/running-pace-calculator/", "contract": "https://aifithub.io/contracts/running-pace-calculator.json" }, { "calculator": "heart-rate-zone-calculator", "title": "Heart Rate Zone Calculator", "category": "Recovery", "summary": "Calculate personalized training zones with the Karvonen method.", "run": "https://aifithub.io/api/run/heart-rate-zone-calculator", "example": "https://aifithub.io/api/run/heart-rate-zone-calculator?age=30&resting_hr=60&method=karvonen&max_hr_formula=fox&max_hr=0", "inputs": { "age": { "type": "number", "default": 30, "minimum": 1, "maximum": 120, "description": "Age in years." }, "resting_hr": { "type": "number", "default": 60, "minimum": 20, "maximum": 150, "description": "Resting heart rate, bpm (on waking)." }, "method": { "type": "string", "enum": [ "karvonen", "percent_max" ], "default": "karvonen", "description": "karvonen = resting + % × (max − resting); percent_max = % × max." }, "max_hr_formula": { "type": "string", "enum": [ "fox", "tanaka" ], "default": "fox", "description": "Age-based max HR when max_hr is not given: fox = 220 − age, tanaka = 208 − 0.7 × age." }, "max_hr": { "type": "number", "default": 0, "minimum": 0, "maximum": 250, "description": "Measured max heart rate, bpm; omit or 0 to estimate from age." } }, "page": "https://aifithub.io/heart-rate-zone-calculator/", "contract": "https://aifithub.io/contracts/heart-rate-zone-calculator.json" }, { "calculator": "water-intake-calculator", "title": "Water Intake Calculator", "category": "Nutrition", "summary": "Calculate daily water intake based on weight, activity level, and climate.", "run": "https://aifithub.io/api/run/water-intake-calculator", "example": "https://aifithub.io/api/run/water-intake-calculator?weight_kg=70&activity_level=moderate&climate=temperate", "inputs": { "activity_level": { "type": "string", "enum": [ "sedentary", "light", "moderate", "heavy" ], "default": "moderate", "description": "Activity factor: sedentary 1.0, light 1.2, moderate 1.4, heavy 1.6." }, "climate": { "type": "string", "enum": [ "temperate", "hot", "humid" ], "default": "temperate", "description": "Climate factor: temperate 1.0, hot 1.1, humid 1.2." }, "weight_kg": { "type": "number", "default": 70, "minimum": 0, "description": "Body weight, kg." } }, "page": "https://aifithub.io/water-intake-calculator/", "contract": "https://aifithub.io/contracts/water-intake-calculator.json" }, { "calculator": "waist-to-hip-ratio-calculator", "title": "Waist-to-Hip Ratio Calculator", "category": "Body Composition", "summary": "Calculate waist-to-hip ratio and assess body composition using WHO guidelines.", "run": "https://aifithub.io/api/run/waist-to-hip-ratio-calculator", "example": "https://aifithub.io/api/run/waist-to-hip-ratio-calculator?waist_cm=80&hip_cm=100&sex=male", "inputs": { "waist_cm": { "type": "number", "default": 80, "minimum": 0, "description": "Waist circumference, cm (midway between lowest rib and top of hip bone)." }, "hip_cm": { "type": "number", "default": 100, "minimum": 0, "description": "Hip circumference at the widest part of the buttocks, cm." }, "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Sets the WHO cut-off (0.90 men, 0.85 women)." } }, "page": "https://aifithub.io/waist-to-hip-ratio-calculator/", "contract": "https://aifithub.io/contracts/waist-to-hip-ratio-calculator.json" }, { "calculator": "sleep-calculator", "title": "Sleep Calculator", "category": "Recovery", "summary": "Calculate optimal bed and wake times based on 90-minute sleep cycles.", "run": "https://aifithub.io/api/run/sleep-calculator", "example": "https://aifithub.io/api/run/sleep-calculator?mode=wake-time&wake_time=06%3A30&fall_asleep_minutes=15", "inputs": { "mode": { "type": "string", "enum": [ "wake-time", "bed-time" ], "default": "wake-time", "description": "wake-time: wake_time is when you get up, returns bedtimes; bed-time: wake_time is your bedtime, returns wake-up times." }, "wake_time": { "type": "string", "default": "06:30", "description": "24-hour clock time \"HH:MM\" (the wake-up time, or the bedtime in bed-time mode)." }, "fall_asleep_minutes": { "type": "number", "default": 15, "minimum": 1, "maximum": 60, "description": "Minutes it takes to fall asleep, added to time in bed." } }, "page": "https://aifithub.io/sleep-calculator/", "contract": "https://aifithub.io/contracts/sleep-calculator.json" }, { "calculator": "ffmi-calculator", "title": "FFMI Calculator", "category": "Body Composition", "summary": "Calculate Fat-Free Mass Index to gauge muscularity and compare against natural benchmarks.", "run": "https://aifithub.io/api/run/ffmi-calculator", "example": "https://aifithub.io/api/run/ffmi-calculator?weight_kg=80&height_cm=178&body_fat_pct=15", "inputs": { "weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "height_cm": { "type": "number", "default": 178, "minimum": 30, "maximum": 275, "description": "Height in centimetres." }, "body_fat_pct": { "type": "number", "default": 15, "minimum": 0, "maximum": 99.9, "description": "Body fat in percent (15 = 15%)." } }, "page": "https://aifithub.io/ffmi-calculator/", "contract": "https://aifithub.io/contracts/ffmi-calculator.json" }, { "calculator": "vo2-max-estimator", "title": "VO2 Max Estimator", "category": "Cardio", "summary": "Estimate aerobic capacity with the Cooper 12-minute run or Rockport 1-mile walk field tests.", "run": "https://aifithub.io/api/run/vo2-max-estimator", "example": "https://aifithub.io/api/run/vo2-max-estimator?method=cooper&age=30&sex=male&distance_meters=2200&weight_kg=75&walk_time_minutes=15&heart_rate_after=140", "inputs": { "method": { "type": "string", "enum": [ "cooper", "rockport" ], "default": "cooper", "description": "cooper: 12-minute run distance; rockport: one-mile walk time, finishing heart rate and body weight." }, "age": { "type": "number", "default": 30, "minimum": 15, "maximum": 100, "description": "Age in years; picks the norms row (and enters the Rockport formula)." }, "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Sex; picks the norms table (and enters the Rockport formula)." }, "weight_kg": { "type": "number", "default": 75, "minimum": 0, "description": "Body weight, kg." }, "distance_meters": { "type": "number", "default": 2200, "minimum": 0, "description": "Distance covered in 12 minutes, metres." }, "walk_time_minutes": { "type": "number", "default": 15, "minimum": 0, "description": "One-mile walk time in minutes (14:30 = 14.5)." }, "heart_rate_after": { "type": "number", "default": 140, "minimum": 0, "description": "Heart rate at the end of the walk, bpm." } }, "page": "https://aifithub.io/vo2-max-estimator/", "contract": "https://aifithub.io/contracts/vo2-max-estimator.json" }, { "calculator": "strength-standards-calculator", "title": "Strength Standards Calculator", "category": "Strength", "summary": "Rank your lifts from Beginner to Elite based on bodyweight ratios.", "run": "https://aifithub.io/api/run/strength-standards-calculator", "example": "https://aifithub.io/api/run/strength-standards-calculator?body_weight_kg=80&sex=male&bench_kg=80&squat_kg=120&deadlift_kg=140&ohp_kg=50", "inputs": { "bench_kg": { "type": "number", "default": 80, "minimum": 0, "description": "Bench press 1RM, kg; 0 = not entered (skipped)." }, "body_weight_kg": { "type": "number", "default": 80, "minimum": 0, "description": "Body weight, kg." }, "deadlift_kg": { "type": "number", "default": 140, "minimum": 0, "description": "Deadlift 1RM, kg; 0 = not entered." }, "ohp_kg": { "type": "number", "default": 50, "minimum": 0, "description": "Overhead press 1RM, kg; 0 = not entered." }, "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Which threshold table to use." }, "squat_kg": { "type": "number", "default": 120, "minimum": 0, "description": "Back squat 1RM, kg; 0 = not entered." } }, "page": "https://aifithub.io/strength-standards-calculator/", "contract": "https://aifithub.io/contracts/strength-standards-calculator.json" }, { "calculator": "dots-score-calculator", "title": "DOTS & Wilks Score Calculator", "category": "Strength", "summary": "DOTS & Wilks score calculator: compare powerlifting strength across weight classes with IPF DOTS and Wilks-2020 coefficients.", "run": "https://aifithub.io/api/run/dots-score-calculator", "example": "https://aifithub.io/api/run/dots-score-calculator?sex=male&bodyweight_kg=83&total_kg=500", "inputs": { "bodyweight_kg": { "type": "number", "default": 83, "minimum": 30, "maximum": 250, "description": "Bodyweight in kg (pounds × 0.45359237). DOTS is fitted for 40–210 kg men and 40–150 kg women; outside that the nearest edge is used." }, "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Selects the men's or women's coefficients." }, "total_kg": { "type": "number", "default": 500, "minimum": 0.1, "description": "Squat + bench + deadlift total in kg." } }, "page": "https://aifithub.io/dots-score-calculator/", "contract": "https://aifithub.io/contracts/dots-score-calculator.json" }, { "calculator": "lean-body-mass-calculator", "title": "Lean Body Mass Calculator", "category": "Body Composition", "summary": "Estimate lean body mass using Boer, James, and Hume formulas from height and weight.", "run": "https://aifithub.io/api/run/lean-body-mass-calculator", "example": "https://aifithub.io/api/run/lean-body-mass-calculator?sex=male&weight_kg=80&height_cm=178", "inputs": { "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Selects the men's or women's coefficients." }, "weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "height_cm": { "type": "number", "default": 178, "minimum": 30, "maximum": 275, "description": "Height in centimetres." } }, "page": "https://aifithub.io/lean-body-mass-calculator/", "contract": "https://aifithub.io/contracts/lean-body-mass-calculator.json" }, { "calculator": "walking-calorie-calculator", "title": "Walking Calorie Calculator", "category": "Cardio", "summary": "Estimate calories burned from walking using speed, duration, body weight, and incline.", "run": "https://aifithub.io/api/run/walking-calorie-calculator", "example": "https://aifithub.io/api/run/walking-calorie-calculator?weight_kg=70&speed=moderate&duration_minutes=30&incline=flat", "inputs": { "weight_kg": { "type": "number", "default": 70, "minimum": 0, "description": "Body weight, kg." }, "duration_minutes": { "type": "number", "default": 30, "minimum": 0, "description": "Walk duration, minutes." }, "speed": { "type": "string", "enum": [ "slow", "moderate", "brisk", "fast", "very-fast" ], "default": "moderate", "description": "Speed band: slow 2.0 mph (2.8 MET), moderate 3.0 mph (3.8), brisk 3.5 mph (4.8), fast 4.0 mph (5.5), very-fast 4.5 mph (7.0)." }, "incline": { "type": "string", "enum": [ "flat", "slight", "moderate", "steep" ], "default": "flat", "description": "Grade: flat 0%, slight 2%, moderate 5%, steep 10%." } }, "page": "https://aifithub.io/walking-calorie-calculator/", "contract": "https://aifithub.io/contracts/walking-calorie-calculator.json" }, { "calculator": "calories-burned-calculator", "title": "Calories Burned Calculator", "category": "Cardio", "summary": "Estimate exercise calorie burn from body weight, duration, MET intensity, and incline.", "run": "https://aifithub.io/api/run/calories-burned-calculator", "example": "https://aifithub.io/api/run/calories-burned-calculator?weight_kg=78&duration_minutes=45&activity_met=7.5", "inputs": { "weight_kg": { "type": "number", "default": 78, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "duration_minutes": { "type": "number", "default": 45, "minimum": 0.1, "maximum": 1440, "description": "Session length in minutes." }, "activity_met": { "type": "number", "default": 7.5, "minimum": 0.5, "maximum": 30, "description": "Activity intensity in METs from the 2024 Adult Compendium of Physical Activities (1 = sitting at rest; walking 2.8-3.4 mph 3.8, running 6 mph 9.3, cycling general 7.0, vigorous weight training 6.0)." } }, "page": "https://aifithub.io/calories-burned-calculator/", "contract": "https://aifithub.io/contracts/calories-burned-calculator.json" }, { "calculator": "intermittent-fasting-window-planner", "title": "Intermittent Fasting Window Planner", "category": "Nutrition", "summary": "Plan protocol-based eating and fasting windows with a 24-hour timeline and 5:2 day picker.", "run": "https://aifithub.io/api/run/intermittent-fasting-window-planner", "example": "https://aifithub.io/api/run/intermittent-fasting-window-planner?protocol=16%3A8&first_meal_time=12%3A00&daily_calories=0", "inputs": { "protocol": { "type": "string", "enum": [ "16:8", "18:6", "20:4", "14:10", "5:2", "OMAD" ], "default": "16:8", "description": "Fasting protocol; 5:2 is a weekly pattern of two low-calorie days, not a daily window." }, "first_meal_time": { "type": "string", "default": "12:00", "description": "First meal time, \"HH:MM\" 24-hour or \"h:mm am/pm\" (e.g. \"12:00\" or \"1:30 pm\")." }, "fast_days": { "type": "array", "description": "5:2 low-calorie days: two weekday names (Monday…Sunday) as a JSON array or comma list; missing days are filled from Monday and Thursday." }, "daily_calories": { "type": "number", "default": 0, "minimum": 0, "description": "Optional daily calories, kcal; splits them across the meals, and sets the 5:2 low-day target at a quarter of them. 0 = no split." } }, "page": "https://aifithub.io/intermittent-fasting-window-planner/", "contract": "https://aifithub.io/contracts/intermittent-fasting-window-planner.json" }, { "calculator": "creatine-intake-calculator", "title": "Creatine Intake Calculator", "category": "Nutrition", "summary": "Estimate creatine maintenance and loading doses from body weight and training frequency.", "run": "https://aifithub.io/api/run/creatine-intake-calculator", "example": "https://aifithub.io/api/run/creatine-intake-calculator?body_weight_kg=82&protocol=maintenance&loading_phase_days=7", "inputs": { "body_weight_kg": { "type": "number", "default": 82, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "protocol": { "type": "string", "enum": [ "maintenance", "loading" ], "default": "maintenance", "description": "maintenance = the maintenance dose every day; loading = 0.3 g/kg/day for the loading days, then maintenance." }, "loading_phase_days": { "type": "number", "default": 7, "minimum": 0, "maximum": 30, "description": "Loading days (whole number, usually 5 to 7)." } }, "page": "https://aifithub.io/creatine-intake-calculator/", "contract": "https://aifithub.io/contracts/creatine-intake-calculator.json" }, { "calculator": "workout-volume-calculator", "title": "Workout Volume Calculator", "category": "Strength", "summary": "Calculate total training volume and compare against optimal ranges per muscle group.", "run": "https://aifithub.io/api/run/workout-volume-calculator", "example": "https://aifithub.io/api/run/workout-volume-calculator?exercises=%5B%7B%22name%22%3A%22Bench+Press%22%2C%22muscle_group%22%3A%22chest%22%2C%22sets%22%3A4%2C%22reps%22%3A8%2C%22weight%22%3A185%7D%2C%7B%22name%22%3A%22Incline+DB+Press%22%2C%22muscle_group%22%3A%22chest%22%2C%22sets%22%3A3%2C%22reps%22%3A10%2C%22weight%22%3A60%7D%2C%7B%22name%22%3A%22Cable+Fly%22%2C%22muscle_group%22%3A%22chest%22%2C%22sets%22%3A3%2C%22reps%22%3A12%2C%22weight%22%3A30%7D%5D&sets=4&reps=8&weight_kg=80&muscle_group=chest", "inputs": { "exercises": { "type": "array", "default": [ { "name": "Bench Press", "muscle_group": "chest", "sets": 4, "reps": 8, "weight": 185 }, { "name": "Incline DB Press", "muscle_group": "chest", "sets": 3, "reps": 10, "weight": 60 }, { "name": "Cable Fly", "muscle_group": "chest", "sets": 3, "reps": 12, "weight": 30 } ], "description": "The week's exercises as a JSON array: [{ name, muscle_group, sets (working sets across the week), reps, weight (kg; 0 = bodyweight) }]. Omit to use the single-exercise params below." }, "muscle_group": { "type": "string", "enum": [ "chest", "back", "shoulders", "biceps", "triceps", "quads", "hamstrings", "glutes", "calves", "abs" ], "default": "chest", "description": "Muscle group the exercise counts toward." }, "reps": { "type": "number", "default": 8, "minimum": 0, "description": "Reps per set." }, "sets": { "type": "number", "default": 4, "minimum": 0, "description": "Working sets a week of one exercise." }, "weight_kg": { "type": "number", "default": 80, "minimum": 0, "description": "Weight per set, kg (0 = bodyweight)." } }, "page": "https://aifithub.io/workout-volume-calculator/", "contract": "https://aifithub.io/contracts/workout-volume-calculator.json" }, { "calculator": "food-to-exercise-converter", "title": "Food-to-Exercise Converter", "category": "Nutrition", "summary": "See how long you need to exercise to burn off any food, personalized by bodyweight.", "run": "https://aifithub.io/api/run/food-to-exercise-converter", "example": "https://aifithub.io/api/run/food-to-exercise-converter?calories=285&weight_kg=70&food_name=Pizza+slice", "inputs": { "calories": { "type": "number", "default": 285, "minimum": 1, "description": "Food energy to burn, kcal." }, "weight_kg": { "type": "number", "default": 70, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "food_name": { "type": "string", "default": "Pizza slice", "description": "Optional label echoed back as foodName; does not change any number." } }, "page": "https://aifithub.io/food-to-exercise-converter/", "contract": "https://aifithub.io/contracts/food-to-exercise-converter.json" }, { "calculator": "resting-heart-rate-calculator", "title": "Resting Heart Rate Calculator", "category": "Cardio", "summary": "Assess cardiovascular fitness from your resting heart rate — how it rates for your age and sex, and the reading that rates Good.", "run": "https://aifithub.io/api/run/resting-heart-rate-calculator", "example": "https://aifithub.io/api/run/resting-heart-rate-calculator?rhr=62&age=35&sex=male", "inputs": { "rhr": { "type": "number", "default": 62, "minimum": 20, "maximum": 220, "description": "Resting heart rate, beats per minute (measured on waking)." }, "age": { "type": "number", "default": 35, "minimum": 18, "maximum": 110, "description": "Age in years; adult reference data (ages 18-19 use the 16-19 row)." }, "sex": { "type": "string", "enum": [ "male", "female", "other" ], "default": "male", "description": "Chart column; other uses the male column." } }, "page": "https://aifithub.io/resting-heart-rate-calculator/", "contract": "https://aifithub.io/contracts/resting-heart-rate-calculator.json" }, { "calculator": "race-time-predictor", "title": "Race Time Predictor", "category": "Cardio", "summary": "Race Time predictor: predict finish times across 5K, 10K, half marathon, and marathon from any known race result using Riegel's formula.", "run": "https://aifithub.io/api/run/race-time-predictor", "example": "https://aifithub.io/api/run/race-time-predictor?known_distance_km=10&known_time_minutes=50", "inputs": { "known_distance_km": { "type": "number", "default": 10, "minimum": 0, "description": "Distance of the race you ran, km (5K = 5, half = 21.0975, marathon = 42.195; 1 mile = 1.609344)." }, "known_time_minutes": { "type": "number", "default": 50, "minimum": 0, "description": "Finish time of that race in minutes (22:30 = 22.5)." }, "target_distances_km": { "type": "array", "description": "Distances to predict, km: JSON array or comma-separated list, e.g. [5,10,21.0975,42.195]." } }, "page": "https://aifithub.io/race-time-predictor/", "contract": "https://aifithub.io/contracts/race-time-predictor.json" }, { "calculator": "cycling-power-ftp-zone-calculator", "title": "Cycling Power & FTP Zone Calculator", "category": "Cardio", "summary": "Calculate your 7 Coggan power training zones from FTP or a 20-minute test result with W/kg ratio.", "run": "https://aifithub.io/api/run/cycling-power-ftp-zone-calculator", "example": "https://aifithub.io/api/run/cycling-power-ftp-zone-calculator?ftp=250&weight_kg=75", "inputs": { "input_mode": { "type": "string", "enum": [ "ftp", "test20" ], "description": "ftp = use the ftp value; test20 = FTP is 95% of test_power_20_min. Omitted: a given ftp wins, then a given test_power_20_min." }, "ftp": { "type": "number", "default": 250, "minimum": 1, "description": "Functional threshold power, watts (default 250)." }, "test_power_20_min": { "type": "number", "minimum": 1, "description": "Best 20-minute average power, watts (default 263)." }, "weight_kg": { "type": "number", "default": 75, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms, for W/kg only; the zones depend on FTP alone." } }, "page": "https://aifithub.io/cycling-power-ftp-zone-calculator/", "contract": "https://aifithub.io/contracts/cycling-power-ftp-zone-calculator.json" }, { "calculator": "plate-loading-calculator", "title": "Plate Loading Calculator", "category": "Strength", "summary": "Calculate which weight plates to load on each side of a barbell to hit your target weight in kg or lbs.", "run": "https://aifithub.io/api/run/plate-loading-calculator", "example": "https://aifithub.io/api/run/plate-loading-calculator?target_weight=100&bar_weight=20&unit=kg", "inputs": { "available_plates": { "type": "array", "description": "Plate sizes available (assumes enough of each): JSON array or comma-separated list, e.g. [25,20,15,10,5,2.5,1.25]. Omitted: the standard set for the unit." }, "bar_weight": { "type": "number", "default": 20, "minimum": 0, "description": "Weight of the empty bar. Omitted: 20 for unit=kg, 45 for unit=lbs." }, "target_weight": { "type": "number", "default": 100, "minimum": 0, "description": "Total weight wanted on the bar, bar included, in the same unit as bar_weight and the plates." }, "unit": { "type": "string", "enum": [ "kg", "lbs" ], "default": "kg", "description": "Unit of all weights; picks the default bar and plate set (kg: 20 kg bar, 25–1.25 kg plates; lbs: 45 lb bar, 45–2.5 lb plates)." } }, "page": "https://aifithub.io/plate-loading-calculator/", "contract": "https://aifithub.io/contracts/plate-loading-calculator.json" }, { "calculator": "treadmill-pace-converter", "title": "Treadmill Pace Converter", "category": "Cardio", "summary": "Convert treadmill speed to running pace with incline-adjusted flat equivalent, projected race times, and calorie estimates.", "run": "https://aifithub.io/api/run/treadmill-pace-converter", "example": "https://aifithub.io/api/run/treadmill-pace-converter?speed_kph=10&incline_pct=1&weight_kg=75&session_by=time&duration_minutes=30&distance_km=5", "inputs": { "speed_kph": { "type": "number", "default": 10, "minimum": 0, "description": "Belt speed, km/h (mph × 1.609344)." }, "incline_pct": { "type": "number", "default": 1, "minimum": 0, "maximum": 100, "description": "Belt incline as a percent grade (1 = 1%)." }, "weight_kg": { "type": "number", "default": 75, "minimum": 0, "description": "Body weight for calories, kg." }, "session_by": { "type": "string", "enum": [ "time", "distance" ], "default": "time", "description": "Size the session by time (duration_minutes → distance) or distance (distance_km → time). Omitted: distance when only distance_km is given, else time." }, "duration_minutes": { "type": "number", "default": 30, "minimum": 0, "description": "Session length in minutes (default 30)." }, "distance_km": { "type": "number", "default": 5, "minimum": 0, "description": "Session distance in km (default 5)." } }, "page": "https://aifithub.io/treadmill-pace-converter/", "contract": "https://aifithub.io/contracts/treadmill-pace-converter.json" }, { "calculator": "flexibility-score-calculator", "title": "Flexibility Score Calculator", "category": "Body Composition", "summary": "Estimate your flexibility percentile and rating from a sit-and-reach test score, adjusted for age and sex.", "run": "https://aifithub.io/api/run/flexibility-score-calculator", "example": "https://aifithub.io/api/run/flexibility-score-calculator?reach_cm=30&age=30&sex=male", "inputs": { "age": { "type": "number", "default": 30, "minimum": 10, "maximum": 90, "description": "Age in years; norms cover 15–69 (younger and older use the nearest group)." }, "reach_cm": { "type": "number", "default": 30, "minimum": 0, "maximum": 70, "description": "Sit-and-reach score on the CPAFLA box scale, cm: feet at the 26 cm mark, so touching the toes = 26 (8 cm short of the toes = 18)." }, "sex": { "type": "string", "enum": [ "male", "female", "other" ], "default": "male", "description": "Selects the women's or men's norms; other uses the average of both." } }, "page": "https://aifithub.io/flexibility-score-calculator/", "contract": "https://aifithub.io/contracts/flexibility-score-calculator.json" }, { "calculator": "swim-pace-calculator", "title": "Swim Pace Calculator", "category": "Cardio", "summary": "Calculate swim pace, total time, or distance with SWOLF and effort-zone context.", "run": "https://aifithub.io/api/run/swim-pace-calculator", "example": "https://aifithub.io/api/run/swim-pace-calculator?mode=pace&stroke_type=freestyle&distance_value=1500&distance_unit=m&laps=0&pool_length=25&pool_length_unit=m&time_seconds=1800&target_pace_seconds=120&target_pace_unit=100m", "inputs": { "mode": { "type": "string", "enum": [ "pace", "time", "distance" ], "default": "pace", "description": "pace: distance + time → pace; time: distance + target pace → time; distance: time + target pace → distance." }, "stroke_type": { "type": "string", "enum": [ "freestyle", "backstroke", "breaststroke", "butterfly", "im" ], "default": "freestyle", "description": "Stroke; only changes the SWOLF estimate (assumed strokes per 25 m)." }, "distance_value": { "type": "number", "default": 1500, "minimum": 0, "description": "Distance in distance_unit (default 1500)." }, "distance_unit": { "type": "string", "enum": [ "m", "yd" ], "default": "m", "description": "Unit of distance_value; also the default pool_length_unit." }, "laps": { "type": "number", "default": 0, "minimum": 0, "description": "Optional: number of pool lengths; with pool_length it replaces distance_value." }, "pool_length": { "type": "number", "default": 25, "minimum": 0, "description": "Pool length in pool_length_unit (default 25); used for laps and the SWOLF estimate." }, "pool_length_unit": { "type": "string", "enum": [ "m", "yd" ], "default": "m", "description": "Unit of pool_length (defaults to distance_unit)." }, "time_seconds": { "type": "number", "default": 1800, "minimum": 0, "description": "Total swim time in seconds (default 1800)." }, "target_pace_seconds": { "type": "number", "default": 120, "minimum": 0, "description": "Pace in seconds per 100 of target_pace_unit (default 120)." }, "target_pace_unit": { "type": "string", "enum": [ "100m", "100yd" ], "default": "100m", "description": "Unit of target_pace_seconds." } }, "page": "https://aifithub.io/swim-pace-calculator/", "contract": "https://aifithub.io/contracts/swim-pace-calculator.json" }, { "calculator": "run-training-paces-calculator", "title": "Run Training Paces Calculator", "category": "Cardio", "summary": "Get personalized Easy, Tempo, Threshold, Interval, and Speed training paces from a recent race time using the Daniels VDOT method.", "run": "https://aifithub.io/api/run/run-training-paces-calculator", "example": "https://aifithub.io/api/run/run-training-paces-calculator?distance=5k&race_time_minutes=25&race_time_seconds=0", "inputs": { "distance": { "type": "string", "enum": [ "1500m", "1mile", "5k", "10k", "half", "marathon" ], "default": "5k", "description": "Race the time is for (1mile = 1,609.344 m, half = 21,097.5 m)." }, "race_time_minutes": { "type": "number", "default": 25, "minimum": 0, "description": "Whole minutes of the finish time (a 1:40:00 half = 100)." }, "race_time_seconds": { "type": "number", "default": 0, "minimum": 0, "description": "Remaining seconds of the finish time, 0–59." } }, "page": "https://aifithub.io/run-training-paces-calculator/", "contract": "https://aifithub.io/contracts/run-training-paces-calculator.json" }, { "calculator": "sweat-rate-calculator", "title": "Sweat Rate Calculator", "category": "Recovery", "summary": "Calculate your personal sweat rate from pre/post-exercise weigh-ins and estimate fluid and sodium losses using ACSM guidelines.", "run": "https://aifithub.io/api/run/sweat-rate-calculator", "example": "https://aifithub.io/api/run/sweat-rate-calculator?pre_weight_kg=70&post_weight_kg=69.2&duration_minutes=60&fluid_consumed_ml=500&urine_produced_ml=0", "inputs": { "duration_minutes": { "type": "number", "default": 60, "minimum": 0, "description": "Exercise duration, minutes." }, "fluid_consumed_ml": { "type": "number", "default": 500, "minimum": 0, "description": "Fluid drunk during exercise, mL." }, "post_weight_kg": { "type": "number", "default": 69.2, "minimum": 0, "description": "Body weight right after exercise, kg." }, "pre_weight_kg": { "type": "number", "default": 70, "minimum": 0, "description": "Body weight right before exercise, kg (nude, same scale)." }, "urine_produced_ml": { "type": "number", "default": 0, "minimum": 0, "description": "Urine passed during exercise, mL (usually 0)." } }, "page": "https://aifithub.io/sweat-rate-calculator/", "contract": "https://aifithub.io/contracts/sweat-rate-calculator.json" }, { "calculator": "zone-2-heart-rate-calculator", "title": "Zone 2 Heart Rate Calculator", "category": "Cardio", "summary": "Calculate your Zone 2 heart rate with Maffetone, Karvonen, % Max HR, and lactate threshold methods compared side by side.", "run": "https://aifithub.io/api/run/zone-2-heart-rate-calculator", "example": "https://aifithub.io/api/run/zone-2-heart-rate-calculator?age=30&resting_hr=0&max_hr=0&max_hr_formula=fox&maffetone_adjustment=0&methods=%5B%22maffetone%22%2C%22percentage%22%2C%22karvonen%22%2C%22lactate%22%5D", "inputs": { "age": { "type": "number", "default": 30, "minimum": 16, "maximum": 90, "description": "Age in years (adult formulas)." }, "resting_hr": { "type": "number", "default": 0, "minimum": 0, "maximum": 120, "description": "Resting heart rate on waking, bpm; omit or 0 if unknown (Karvonen then returns zeros with requiresRhr = true)." }, "max_hr": { "type": "number", "default": 0, "minimum": 0, "maximum": 230, "description": "Measured max heart rate, bpm; omit or 0 to estimate from age with max_hr_formula. Values 1–99 are rejected." }, "max_hr_formula": { "type": "string", "enum": [ "fox", "tanaka" ], "default": "fox", "description": "Age-based max HR when max_hr is not given: fox = 220 − age, tanaka = 208 − 0.7 × age. Maffetone uses neither." }, "maffetone_adjustment": { "type": "number", "enum": [ "-10", "-5", "0", "5" ], "default": 0, "description": "Maffetone's correction to 180 − age: -10 recovering from major illness or on regular medication, -5 injured/regressing/often ill/returning, 0 training consistently, 5 two or more years progressing without those problems. Changes only the Maffetone method and mafHr." }, "methods": { "type": "array", "enum": [ "maffetone", "percentage", "karvonen", "lactate" ], "default": [ "maffetone", "percentage", "karvonen", "lactate" ], "description": "Methods to return, JSON array or comma-separated list of maffetone, percentage, karvonen, lactate. Default: all four (as on the page)." } }, "page": "https://aifithub.io/zone-2-heart-rate-calculator/", "contract": "https://aifithub.io/contracts/zone-2-heart-rate-calculator.json" }, { "calculator": "dots-wilks-gl-combined-calculator", "title": "DOTS vs Wilks vs GL Calculator", "category": "Strength", "summary": "Compare DOTS, Wilks, and Goodlift scores side by side to see which system rates your powerlifting total highest.", "run": "https://aifithub.io/api/run/dots-wilks-gl-combined-calculator", "example": "https://aifithub.io/api/run/dots-wilks-gl-combined-calculator?sex=male&bodyweight_kg=83&total_kg=500&equipped=false", "inputs": { "bodyweight_kg": { "type": "number", "default": 83, "minimum": 30, "maximum": 250, "description": "Bodyweight in kg (pounds × 0.45359237)." }, "equipped": { "type": "string", "enum": [ "true", "false" ], "default": "false", "description": "true for equipped (single- or multi-ply) lifting, false for raw/classic. Changes IPF GL only." }, "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Selects the men's or women's coefficients." }, "total_kg": { "type": "number", "default": 500, "minimum": 0.1, "description": "Squat + bench + deadlift total in kg." } }, "page": "https://aifithub.io/dots-wilks-gl-combined-calculator/", "contract": "https://aifithub.io/contracts/dots-wilks-gl-combined-calculator.json" }, { "calculator": "rpe-to-percentage-converter", "title": "RPE to Percentage Converter", "category": "Strength", "summary": "Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.", "run": "https://aifithub.io/api/run/rpe-to-percentage-converter", "example": "https://aifithub.io/api/run/rpe-to-percentage-converter?rpe=8&reps=5&one_rm=0", "inputs": { "one_rm": { "type": "number", "default": 0, "minimum": 0, "description": "Known one-rep max, kg. 0 or omitted = not given (percentage only)." }, "reps": { "type": "number", "default": 5, "minimum": 1, "maximum": 12, "description": "Reps in the set, whole number." }, "rpe": { "type": "number", "default": 8, "minimum": 6, "maximum": 10, "description": "Rating of perceived exertion, 6–10; snapped to the nearest 0.5 (10 = no reps left, 8 = two left)." } }, "page": "https://aifithub.io/rpe-to-percentage-converter/", "contract": "https://aifithub.io/contracts/rpe-to-percentage-converter.json" }, { "calculator": "strength-percentile-calculator", "title": "Strength Percentile Calculator", "category": "Strength", "summary": "Find out where your squat, bench, deadlift, or OHP ranks against other lifters by bodyweight and sex.", "run": "https://aifithub.io/api/run/strength-percentile-calculator", "example": "https://aifithub.io/api/run/strength-percentile-calculator?sex=male&body_weight_kg=80&lift=squat&weight_lifted=100&reps=1", "inputs": { "body_weight_kg": { "type": "number", "default": 80, "minimum": 0, "description": "Body weight, kg." }, "lift": { "type": "string", "enum": [ "squat", "bench", "deadlift", "ohp" ], "default": "squat", "description": "Lift assessed (ohp = standing overhead press)." }, "reps": { "type": "number", "default": 1, "minimum": 1, "maximum": 30, "description": "Reps in that set (whole number); above 1 the 1RM is estimated with Epley." }, "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "Which threshold table to use." }, "weight_lifted": { "type": "number", "default": 100, "minimum": 0, "description": "Weight lifted in the set, kg." } }, "page": "https://aifithub.io/strength-percentile-calculator/", "contract": "https://aifithub.io/contracts/strength-percentile-calculator.json" }, { "calculator": "meet-day-attempt-selector", "title": "Meet Day Attempt Selector", "category": "Strength", "summary": "Plan powerlifting meet attempts with opener, second, and third attempt suggestions based on 1RM and confidence.", "run": "https://aifithub.io/api/run/meet-day-attempt-selector", "example": "https://aifithub.io/api/run/meet-day-attempt-selector?squat_1rm=180&bench_1rm=120&deadlift_1rm=200&squat_confidence=moderate&bench_confidence=moderate&deadlift_confidence=moderate", "inputs": { "bench_1rm": { "type": "number", "default": 120, "minimum": 0.1, "description": "Current bench press 1RM, kg." }, "bench_confidence": { "type": "string", "enum": [ "conservative", "moderate", "aggressive" ], "default": "moderate", "description": "As squat_confidence, for the bench." }, "deadlift_1rm": { "type": "number", "default": 200, "minimum": 0.1, "description": "Current deadlift 1RM, kg." }, "deadlift_confidence": { "type": "string", "enum": [ "conservative", "moderate", "aggressive" ], "default": "moderate", "description": "As squat_confidence, for the deadlift." }, "squat_1rm": { "type": "number", "default": 180, "minimum": 0.1, "description": "Current squat 1RM, kg." }, "squat_confidence": { "type": "string", "enum": [ "conservative", "moderate", "aggressive" ], "default": "moderate", "description": "Attempt percentages: conservative 87/92/97%, moderate 89/94/100%, aggressive 91/96/103% of 1RM." } }, "page": "https://aifithub.io/meet-day-attempt-selector/", "contract": "https://aifithub.io/contracts/meet-day-attempt-selector.json" }, { "calculator": "hybrid-training-planner", "title": "Hybrid Training Planner", "category": "Planning", "summary": "Hybrid training planner: build a weekly schedule that balances running and lifting with interference warnings and recovery guidance.", "run": "https://aifithub.io/api/run/hybrid-training-planner", "example": "https://aifithub.io/api/run/hybrid-training-planner?weekly_run_km=30&easy_pct=70&tempo_pct=20&interval_pct=10&lifting_sessions=3&primary_goal=balanced", "inputs": { "weekly_run_km": { "type": "number", "default": 30, "minimum": 0, "maximum": 200, "description": "Weekly running distance, km (sets 2–5 run days: ≤15, ≤30, ≤50, more)." }, "easy_pct": { "type": "number", "default": 70, "minimum": 0, "maximum": 100, "description": "Share of running at easy pace, percent (70 = 70%); the three shares are scaled to 100." }, "tempo_pct": { "type": "number", "default": 20, "minimum": 0, "maximum": 100, "description": "Share of running at tempo, percent." }, "interval_pct": { "type": "number", "default": 10, "minimum": 0, "maximum": 100, "description": "Share of running as intervals, percent." }, "lifting_sessions": { "type": "number", "default": 3, "minimum": 2, "maximum": 6, "description": "Lifting sessions per week (whole number)." }, "primary_goal": { "type": "string", "enum": [ "strength", "endurance", "balanced" ], "default": "balanced", "description": "Which modality gets the prime slots: strength (lift-first), endurance (run-first) or balanced (alternating)." } }, "page": "https://aifithub.io/hybrid-training-planner/", "contract": "https://aifithub.io/contracts/hybrid-training-planner.json" }, { "calculator": "sleep-debt-calculator", "title": "Sleep Debt Calculator", "category": "Recovery", "summary": "Track 7 nights of sleep to calculate accumulated sleep debt with a recovery timeline and quality assessment.", "run": "https://aifithub.io/api/run/sleep-debt-calculator", "example": "https://aifithub.io/api/run/sleep-debt-calculator?ideal_sleep=8&day_1=7&day_2=6.5&day_3=7&day_4=6&day_5=5.5&day_6=8&day_7=8.5&actual_sleep=%5B7%2C6.5%2C7%2C6%2C5.5%2C8%2C8.5%5D", "inputs": { "ideal_sleep": { "type": "number", "default": 8, "minimum": 4, "maximum": 12, "description": "Hours of sleep you need a night (adults: 7 or more)." }, "day_1": { "type": "number", "default": 7, "minimum": 0, "maximum": 24, "description": "Hours slept, night 1 (oldest)." }, "day_2": { "type": "number", "default": 6.5, "minimum": 0, "maximum": 24, "description": "Hours slept, night 2." }, "day_3": { "type": "number", "default": 7, "minimum": 0, "maximum": 24, "description": "Hours slept, night 3." }, "day_4": { "type": "number", "default": 6, "minimum": 0, "maximum": 24, "description": "Hours slept, night 4." }, "day_5": { "type": "number", "default": 5.5, "minimum": 0, "maximum": 24, "description": "Hours slept, night 5." }, "day_6": { "type": "number", "default": 8, "minimum": 0, "maximum": 24, "description": "Hours slept, night 6." }, "day_7": { "type": "number", "default": 8.5, "minimum": 0, "maximum": 24, "description": "Hours slept, night 7 (most recent)." }, "actual_sleep": { "type": "array", "default": [ 7, 6.5, 7, 6, 5.5, 8, 8.5 ], "description": "Alternative to day_1…day_7: exactly 7 nightly hours, oldest first, as a JSON array or comma list, e.g. [7,6.5,7,6,5.5,8,8.5]." } }, "page": "https://aifithub.io/sleep-debt-calculator/", "contract": "https://aifithub.io/contracts/sleep-debt-calculator.json" }, { "calculator": "macro-cycling-calculator", "title": "Macro Cycling Calculator", "category": "Nutrition", "summary": "Calculate different macros for training days and rest days with carb cycling for recomp, lean bulk, or cut goals.", "run": "https://aifithub.io/api/run/macro-cycling-calculator", "example": "https://aifithub.io/api/run/macro-cycling-calculator?bodyweight_kg=80&body_weight_kg=80&goal=recomp&training_days_per_week=4&tdee=2500&activity_level=moderate&body_fat_pct=18", "inputs": { "bodyweight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms. Alias: body_weight_kg." }, "goal": { "type": "string", "enum": [ "recomp", "lean_bulk", "cut" ], "default": "recomp", "description": "recomp (+100 / −300 kcal training/rest, protein 2.0 g/kg lean), lean_bulk (+200 / 0, 1.8 g/kg), cut (−100 / −500, 2.2 g/kg)." }, "training_days_per_week": { "type": "number", "default": 4, "minimum": 1, "maximum": 7, "description": "Training days per week (whole number 1–7); the rest are rest days." }, "activity_level": { "type": "string", "enum": [ "sedentary", "light", "moderate", "very", "athlete" ], "default": "moderate", "description": "Activity factor for the estimated TDEE: sedentary 1.2, light 1.375, moderate 1.55, very 1.725, athlete 1.9." }, "body_fat_pct": { "type": "number", "default": 18, "minimum": 0, "maximum": 69.9, "description": "Body fat in percent; sets lean mass for protein. Omit or 0 to assume 20%." }, "tdee": { "type": "number", "default": 2500, "minimum": 0, "description": "Maintenance calories, kcal/day. Omit or 0 to estimate it (Mifflin-St Jeor for a 30-year-old 175 cm man × activity factor), which fits few people." }, "body_weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Older alias of bodyweight_kg." } }, "page": "https://aifithub.io/macro-cycling-calculator/", "contract": "https://aifithub.io/contracts/macro-cycling-calculator.json" }, { "calculator": "muscle-gain-potential-calculator", "title": "Muscle Gain Potential Calculator", "category": "Body Composition", "summary": "Estimate your natural muscular potential with the Casey Butt model and see how close you are to your genetic limit.", "run": "https://aifithub.io/api/run/muscle-gain-potential-calculator", "example": "https://aifithub.io/api/run/muscle-gain-potential-calculator?sex=male&height_cm=178&wrist_cm=17.5&ankle_cm=22¤t_weight_kg=80¤t_body_fat_pct=18&training_years=0", "inputs": { "sex": { "type": "string", "enum": [ "male", "female" ], "default": "male", "description": "male uses Butt's model; female scales it by 0.78 (assumption)." }, "height_cm": { "type": "number", "default": 178, "minimum": 30, "maximum": 275, "description": "Height in centimetres." }, "wrist_cm": { "type": "number", "default": 17.5, "minimum": 1, "description": "Wrist circumference at the narrowest point, cm." }, "ankle_cm": { "type": "number", "default": 22, "minimum": 1, "description": "Ankle circumference at the narrowest point, cm." }, "current_weight_kg": { "type": "number", "default": 80, "minimum": 1, "maximum": 650, "description": "Current body weight, kg." }, "current_body_fat_pct": { "type": "number", "default": 18, "minimum": 3, "maximum": 60, "description": "Current body fat, percent (18 = 18%)." }, "training_years": { "type": "number", "default": 0, "minimum": 0, "maximum": 60, "description": "Years of consistent training so far; the timeline continues the gain curve from there. 0 = just starting." } }, "page": "https://aifithub.io/muscle-gain-potential-calculator/", "contract": "https://aifithub.io/contracts/muscle-gain-potential-calculator.json" }, { "calculator": "wendler-531-planner", "title": "Wendler 5/3/1 Planner", "category": "Strength", "summary": "Generate a 4-week Wendler 5/3/1 cycle from squat, bench, deadlift, and overhead-press 1RMs.", "run": "https://aifithub.io/api/run/wendler-531-planner", "example": "https://aifithub.io/api/run/wendler-531-planner?squat_1rm=140&bench_1rm=100&deadlift_1rm=180&ohp_1rm=60&training_max_pct=90", "inputs": { "squat_1rm": { "type": "number", "default": 140, "minimum": 0, "description": "Squat one-rep max, kg." }, "bench_1rm": { "type": "number", "default": 100, "minimum": 0, "description": "Bench press one-rep max, kg." }, "deadlift_1rm": { "type": "number", "default": 180, "minimum": 0, "description": "Deadlift one-rep max, kg." }, "ohp_1rm": { "type": "number", "default": 60, "minimum": 0, "description": "Overhead press one-rep max, kg." }, "training_max_pct": { "type": "number", "default": 90, "minimum": 80, "maximum": 100, "description": "Training max as a percent of 1RM (90 = 90%, Wendler's default)." } }, "page": "https://aifithub.io/wendler-531-planner/", "contract": "https://aifithub.io/contracts/wendler-531-planner.json" }, { "calculator": "smolov-sheiko-texas-cycles", "title": "Smolov / Sheiko / Texas Method Cycles", "category": "Strength", "summary": "Generate a Smolov base mesocycle, a Sheiko-style block, or a Texas Method cycle from a single 1RM input.", "run": "https://aifithub.io/api/run/smolov-sheiko-texas-cycles", "example": "https://aifithub.io/api/run/smolov-sheiko-texas-cycles?one_rm=150&cycle_choice=smolov_base", "inputs": { "one_rm": { "type": "number", "default": 150, "minimum": 0, "description": "Current one-rep max for the lift, kg (Smolov is a squat program)." }, "cycle_choice": { "type": "string", "enum": [ "smolov_base", "sheiko_29", "texas_method" ], "default": "smolov_base", "description": "smolov_base: published base mesocycle (week 2 +10 kg, week 3 +15 kg, week 4 test); sheiko_29: simplified Sheiko-style squat block (not the published #29); texas_method: Rippetoe's Mon volume / Wed recovery / Fri 5RM week." } }, "page": "https://aifithub.io/smolov-sheiko-texas-cycles/", "contract": "https://aifithub.io/contracts/smolov-sheiko-texas-cycles.json" }, { "calculator": "velocity-based-1rm", "title": "Velocity-Based 1RM Estimator", "category": "Strength", "summary": "Estimate one-rep max from concentric bar velocity using published load-velocity profiles.", "run": "https://aifithub.io/api/run/velocity-based-1rm", "example": "https://aifithub.io/api/run/velocity-based-1rm?bar_speed_m_per_s=0.5&weight_kg=100&lift_type=squat", "inputs": { "lift_type": { "type": "string", "enum": [ "squat", "bench", "deadlift", "ohp" ], "default": "squat", "description": "Lift; squat and bench use published equations, deadlift and ohp approximate lines." }, "weight_kg": { "type": "number", "default": 100, "minimum": 0, "description": "Load on the bar, kg." }, "bar_speed_m_per_s": { "type": "number", "default": 0.5, "minimum": 0, "description": "Mean concentric velocity of the fastest rep, m/s (the bench equation was fitted on mean propulsive velocity, which converges with it on heavy sets)." } }, "page": "https://aifithub.io/velocity-based-1rm/", "contract": "https://aifithub.io/contracts/velocity-based-1rm.json" }, { "calculator": "concurrent-training-interference", "title": "Concurrent Training Interference Estimator", "category": "Planning", "summary": "Estimate strength, hypertrophy, and power gain attenuation from running while lifting (Wilson 2012).", "run": "https://aifithub.io/api/run/concurrent-training-interference", "example": "https://aifithub.io/api/run/concurrent-training-interference?lift_sessions_per_week=4&run_volume_km_per_week=30&run_intensity=moderate&recovery_days=1", "inputs": { "lift_sessions_per_week": { "type": "number", "default": 4, "minimum": 0, "maximum": 14, "description": "Resistance sessions per week. 0 means no strength gains to attenuate; 3+ and 4+ change the scheduling advice." }, "run_volume_km_per_week": { "type": "number", "default": 30, "minimum": 0, "description": "Weekly running distance in km (50 km counts as the typical load; the volume signal caps at 75 km)." }, "run_intensity": { "type": "string", "enum": [ "easy", "moderate", "tempo", "intervals" ], "default": "moderate", "description": "Dominant running intensity: easy (zone 2, 0.5x), moderate (zone 3, 1x), tempo (zone 4, 1.4x), intervals (zone 5, 1.7x)." }, "recovery_days": { "type": "number", "default": 1, "minimum": 0, "description": "Full rest days between hard runs and lifts (0 = same day); each day removes 25% of the load." } }, "page": "https://aifithub.io/concurrent-training-interference/", "contract": "https://aifithub.io/contracts/concurrent-training-interference.json" }, { "calculator": "detraining-decay", "title": "Detraining Decay Estimator", "category": "Planning", "summary": "Estimate 1RM loss across a layoff using the Mujika & Padilla detraining model.", "run": "https://aifithub.io/api/run/detraining-decay", "example": "https://aifithub.io/api/run/detraining-decay?prior_1rm=150&weeks_off=4&training_age_years=3", "inputs": { "prior_1rm": { "type": "number", "default": 150, "minimum": 0.1, "description": "1RM before the break, any lift, in kg (the output is in the same unit, so pounds also work)." }, "weeks_off": { "type": "number", "default": 4, "minimum": 0, "maximum": 520, "description": "Length of the layoff in weeks (fractions allowed)." }, "training_age_years": { "type": "number", "default": 3, "minimum": 0.01, "description": "Years of consistent lifting before the break: <1, 1–3, 3–7 and 7+ set the floor at 75/78/81/84% of the 1RM; the weekly rate (1.3% of the gap above the floor, after a 2-week grace period) is the same for all." } }, "page": "https://aifithub.io/detraining-decay/", "contract": "https://aifithub.io/contracts/detraining-decay.json" }, { "calculator": "junk-volume-detector", "title": "Junk Volume Detector", "category": "Planning", "summary": "Junk volume detector: paste a multi-week CSV training log and identify sets that don't drive strength or hypertrophy.", "run": "https://aifithub.io/api/run/junk-volume-detector", "example": "https://aifithub.io/api/run/junk-volume-detector?csv_log=week%2Cexercise%2Csets%2Creps%2Cweight%0A1%2Csquat%2C3%2C5%2C100%0A2%2Csquat%2C3%2C5%2C102.5%0A3%2Csquat%2C3%2C5%2C103", "inputs": { "csv_log": { "type": "string", "default": "week,exercise,sets,reps,weight\n1,squat,3,5,100\n2,squat,3,5,102.5\n3,squat,3,5,103", "description": "CSV text with a header row containing week, exercise, sets, reps, weight (any order; one row per exercise and load; weight in any consistent unit). Defaults to a 3-week sample log." } }, "page": "https://aifithub.io/junk-volume-detector/", "contract": "https://aifithub.io/contracts/junk-volume-detector.json" }, { "calculator": "marathon-pace-elevation", "title": "Marathon Pace + Elevation Calculator", "category": "Cardio", "summary": "Convert a target marathon time on a hilly course into the flat-equivalent pace you actually need.", "run": "https://aifithub.io/api/run/marathon-pace-elevation", "example": "https://aifithub.io/api/run/marathon-pace-elevation?target_distance_km=42.195&target_time_minutes=240&total_elevation_gain_m=200&total_elevation_loss_m=200", "inputs": { "target_distance_km": { "type": "number", "default": 42.195, "minimum": 0.1, "maximum": 1000, "description": "Race distance in km (marathon 42.195)." }, "target_time_minutes": { "type": "number", "default": 240, "minimum": 0.1, "description": "Target finish time in minutes (3:30 = 210)." }, "total_elevation_gain_m": { "type": "number", "default": 200, "minimum": 0, "description": "Total climb over the course, metres (not net)." }, "total_elevation_loss_m": { "type": "number", "default": 200, "minimum": 0, "description": "Total descent over the course, metres." } }, "page": "https://aifithub.io/marathon-pace-elevation/", "contract": "https://aifithub.io/contracts/marathon-pace-elevation.json" }, { "calculator": "sweat-rate-electrolyte-marathon", "title": "Sweat-Rate + Electrolyte Marathon Plan", "category": "Cardio", "summary": "Compute marathon sweat rate, fluid intake, and sodium replacement plan from a single training session.", "run": "https://aifithub.io/api/run/sweat-rate-electrolyte-marathon", "example": "https://aifithub.io/api/run/sweat-rate-electrolyte-marathon?pre_weight_kg=70&post_weight_kg=68.5&fluid_consumed_ml=800&duration_minutes=240&climate=temp", "inputs": { "pre_weight_kg": { "type": "number", "default": 70, "minimum": 0, "description": "Body weight before the run, kg." }, "post_weight_kg": { "type": "number", "default": 68.5, "minimum": 0, "description": "Body weight after the run, kg." }, "fluid_consumed_ml": { "type": "number", "default": 800, "minimum": 0, "description": "Fluid drunk during the run, mL." }, "duration_minutes": { "type": "number", "default": 240, "minimum": 0, "description": "Run duration, minutes." }, "climate": { "type": "string", "enum": [ "cool", "temp", "hot" ], "default": "temp", "description": "Conditions the test ran in (cool <15°C, temp 15–25°C, hot >25°C); changes the advice notes, not the numbers." } }, "page": "https://aifithub.io/sweat-rate-electrolyte-marathon/", "contract": "https://aifithub.io/contracts/sweat-rate-electrolyte-marathon.json" }, { "calculator": "race-week-taper", "title": "Race-Week Taper Planner", "category": "Planning", "summary": "Build a race-week taper using the Bosquet 2007 meta-analysis with distance-aware depth and weekly plan.", "run": "https://aifithub.io/api/run/race-week-taper", "example": "https://aifithub.io/api/run/race-week-taper?peak_volume=80&peak_intensity=3&taper_start_weeks_before=2&race_distance=marathon", "inputs": { "peak_volume": { "type": "number", "default": 80, "minimum": 0, "description": "Peak weekly running volume before the taper, km/week." }, "peak_intensity": { "type": "number", "default": 3, "minimum": 1, "description": "Quality sessions (tempo, intervals, race pace) per week at peak, whole number." }, "taper_start_weeks_before": { "type": "number", "default": 2, "minimum": 1, "maximum": 3, "description": "Taper length in weeks, race week included (whole number)." }, "race_distance": { "type": "string", "enum": [ "5k", "10k", "half", "marathon", "ultra" ], "default": "marathon", "description": "Race the taper is for; sets the average cut (41% 5K … 60% ultra)." } }, "page": "https://aifithub.io/race-week-taper/", "contract": "https://aifithub.io/contracts/race-week-taper.json" }, { "calculator": "female-athlete-formula-suite", "title": "Female Athlete Formula Suite", "category": "Body Composition", "summary": "Apply female-specific corrections to FFMI, Mifflin-St Jeor BMR, max heart rate, and body-fat estimation.", "run": "https://aifithub.io/api/run/female-athlete-formula-suite", "example": "https://aifithub.io/api/run/female-athlete-formula-suite?weight_kg=65&height_cm=168&age=32&body_fat_pct=24&category=regular_cycle", "inputs": { "weight_kg": { "type": "number", "default": 65, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms." }, "height_cm": { "type": "number", "default": 168, "minimum": 30, "maximum": 275, "description": "Height in centimetres." }, "age": { "type": "number", "default": 32, "minimum": 1, "maximum": 120, "description": "Age in years." }, "body_fat_pct": { "type": "number", "default": 24, "minimum": 0, "maximum": 69.9, "description": "Measured body fat in percent (24 = 24%). Omit or 0 to estimate it from BMI and age (Deurenberg 1991)." }, "category": { "type": "string", "enum": [ "regular_cycle", "amenorrhea", "perimenopause", "postmenopause" ], "default": "regular_cycle", "description": "Life stage; adds caveats only, changes no number." } }, "page": "https://aifithub.io/female-athlete-formula-suite/", "contract": "https://aifithub.io/contracts/female-athlete-formula-suite.json" }, { "calculator": "hrv-deload-trigger", "title": "HRV Deload Trigger", "category": "Recovery", "summary": "Decide whether to deload from 7 days of HRV vs 30-day baseline using the Plews 2014 method.", "run": "https://aifithub.io/api/run/hrv-deload-trigger", "example": "https://aifithub.io/api/run/hrv-deload-trigger?daily=%5B55%2C57%2C52%2C48%2C46%2C47%2C45%5D&baseline_30_day=56&baseline_std_dev=0", "inputs": { "daily": { "type": "array", "default": [ 55, 57, 52, 48, 46, 47, 45 ], "description": "Last days of HRV, oldest first, ideally 7: comma- or space-separated numbers (\"55, 57, 52\") or a JSON array. Up to 31 values." }, "baseline_30_day": { "type": "number", "default": 56, "minimum": 0.01, "description": "Your 30-day average of the same measure." }, "baseline_std_dev": { "type": "number", "default": 0, "minimum": 0, "description": "Day-to-day standard deviation of the 30-day baseline; omit or 0 to assume 7% of the baseline." } }, "page": "https://aifithub.io/hrv-deload-trigger/", "contract": "https://aifithub.io/contracts/hrv-deload-trigger.json" }, { "calculator": "hybrid-athlete-macro-split", "title": "Hybrid Athlete Macro Split", "category": "Nutrition", "summary": "Get protein, carb, and fat targets for athletes who run + lift, with training-day vs rest-day split.", "run": "https://aifithub.io/api/run/hybrid-athlete-macro-split", "example": "https://aifithub.io/api/run/hybrid-athlete-macro-split?weight_kg=75&body_fat_pct=18&run_volume_km_week=35&lift_sessions_week=3&training_days=5", "inputs": { "weight_kg": { "type": "number", "default": 75, "minimum": 1, "maximum": 650, "description": "Body weight in kilograms; all gram targets scale with it." }, "body_fat_pct": { "type": "number", "default": 18, "minimum": 0.1, "maximum": 60, "description": "Body fat in percent (18 = 18%); sets lean mass and protein per kg of lean mass only." }, "run_volume_km_week": { "type": "number", "default": 35, "minimum": 0, "description": "Weekly running distance, km: under 20, 20–50, 50–80, over 80 set the carb bands." }, "lift_sessions_week": { "type": "number", "default": 3, "minimum": 0, "description": "Lifting sessions per week: up to 2, 3–4, 5+ set protein at 1.8, 2.0, 2.2 g/kg." }, "training_days": { "type": "number", "default": 5, "minimum": 1, "maximum": 7, "description": "Days per week with any training (1–7); the rest are rest days." } }, "page": "https://aifithub.io/hybrid-athlete-macro-split/", "contract": "https://aifithub.io/contracts/hybrid-athlete-macro-split.json" } ] }