keto_macro_calculator.rb

#!/usr/bin/env ruby

# 1 pound = 0.453 kg
def pounds_to_kg(pounds = 0.00)
    if (pounds < 1.0) 
        0.00
    else
        (pounds / 2.205).round(2)
    end
end

# weight given in kg
# return lean body mass and fat mass
def lbm_and_fat_mass(bodyfat, bodyweight) 
    fm = (bodyfat / 100.00) * bodyweight
    lbm = bodyweight - fm
    [lbm, fm]
end

# calculating your bmr - basal metabolic rate
def bmr_muller_method(gender, lbm, fm, age)
   part1 = 13.587 * lbm
   part2 = 9.613 * fm
   part3 = 198
   if gender == "f"
    part3 = 0
   end 
   part4 = 3.351 * age
   part1 + part2 + part3 - part4 + 674.0
end

# male or female (m or f)
gender = "m"

# age
age = 0

# weight in pounds 
weight = 0.0

# bodyfat in percentage amount eg. 23.4
bodyfat = 0.0

# 1.2 baseline
# 1.375 light
# 1.55 moderate
# 1.725 heavy
# 1.9 extreme
activity_multiplier = 1.2

puts "Welcome to the Keto Macro Calculator"
puts "(Using the Muller Method)"
puts ""
print "Enter gender (m/f): "
gender = gets.chomp

print "Enter age: "
age = gets.chomp.to_i

print "Enter weight (lbs.): "
weight = gets.chomp.to_i

print "Enter bodyfat (%): "
bodyfat = gets.chomp.to_i

print "Enter activity multiplier (1.2/1.375/1.55/1.75/1.99): "
activity_multiplier = gets.chomp.to_i

weight_kg = 0.0
bodyfat_kg = 0.0
lbm_kg = 0.0
fat_mass_kg = 0.0
bmr = 0.0
tdee = 0.0

weight_kg = pounds_to_kg(weight)

puts "Bodyweight (in kg.): #{weight_kg}"

lbm_kg, fat_mass_kg = lbm_and_fat_mass(bodyfat, weight_kg)

puts "LBM (in kg.): #{lbm_kg}"
puts "Fat Mass (in kg.): #{fat_mass_kg}"

bmr = bmr_muller_method(gender, lbm_kg, fat_mass_kg, age)
puts "BMR: #{bmr}"

tdee = bmr * activity_multiplier
puts "Current Total Daily Energy Expenditure (TDEE): #{tdee}"
puts ""
puts ""
puts "Target TDEE values"
puts "=================="
puts ""

# now display a list of surplus and reductions
# +15, +10, +5, 0, -5, -10, -15
range = [15, 10, 5, 0, -5, -10, -15]

range.each do |n|
    stage = "Maintenance Phase"
    if n < 0
        result = tdee - ((n.abs / 100.0) * tdee)
        stage = "Cutting Phase"
    elsif n > 0
        result = tdee + ((n.abs / 100.0) * tdee)
        stage = "Gain Phase"
    else
        result = tdee
    end
    puts "Target TDEE (#{n}%)"
    puts "Type: #{stage}"
    puts "#{result.round(3)} calories per day"
    puts "fat (80%): #{(result * 0.80).round(2)} cals or #{((result * 0.80) / 9.0).round(2)} grams"
    puts "protein (18%): #{(result * 0.18).round(2)} cals or #{((result * 0.18) / 4.0).round(2)} grams"
    puts "carbs (2%): #{(result * 0.02).round(2)} cals or #{((result * 0.02) / 4.0).round(2)} grams"
    puts ""
end

puts ""
puts ""

Welcome to the Keto Macro Calculator
(Using the Muller Method)

Enter gender (m/f): m
Enter age: 47
Enter weight (lbs.): 228
Enter bodyfat (%): 24
Enter activity multiplier (1.2/1.375/1.55/1.75/1.99): 1.55
Bodyweight (in kg.): 103.4
LBM (in kg.): 78.584
Fat Mass (in kg.): 24.816
BMR: 2020.780016
Current Total Daily Energy Expenditure (TDEE): 2020.780016


Target TDEE values
==================

Target TDEE (15%)
Type: Gain Phase
2323.897 calories per day
fat (80%): 1859.12 cals or 206.57 grams
protein (18%): 418.3 cals or 104.58 grams
carbs (2%): 46.48 cals or 11.62 grams

Target TDEE (10%)
Type: Gain Phase
2222.858 calories per day
fat (80%): 1778.29 cals or 197.59 grams
protein (18%): 400.11 cals or 100.03 grams
carbs (2%): 44.46 cals or 11.11 grams

Target TDEE (5%)
Type: Gain Phase
2121.819 calories per day
fat (80%): 1697.46 cals or 188.61 grams
protein (18%): 381.93 cals or 95.48 grams
carbs (2%): 42.44 cals or 10.61 grams

Target TDEE (0%)
Type: Maintenance Phase
2020.78 calories per day
fat (80%): 1616.62 cals or 179.62 grams
protein (18%): 363.74 cals or 90.94 grams
carbs (2%): 40.42 cals or 10.1 grams

Target TDEE (-5%)
Type: Cutting Phase
1919.741 calories per day
fat (80%): 1535.79 cals or 170.64 grams
protein (18%): 345.55 cals or 86.39 grams
carbs (2%): 38.39 cals or 9.6 grams

Target TDEE (-10%)
Type: Cutting Phase
1818.702 calories per day
fat (80%): 1454.96 cals or 161.66 grams
protein (18%): 327.37 cals or 81.84 grams
carbs (2%): 36.37 cals or 9.09 grams

Target TDEE (-15%)
Type: Cutting Phase
1717.663 calories per day
fat (80%): 1374.13 cals or 152.68 grams
protein (18%): 309.18 cals or 77.29 grams
carbs (2%): 34.35 cals or 8.59 grams