Smarter Makrorechner v2.2<\/title>\n <style>\n * {\n box-sizing: border-box;\n margin: 0;\n padding: 0;\n }\n\n body {\n font-family: Arial, sans-serif;\n \n min-height: 100vh;\n padding: 20px;\n }\n\n .glass-card {\n background: rgba(255, 255, 255, 0.6);\n backdrop-filter: blur(12px);\n -webkit-backdrop-filter: blur(12px);\n border-radius: 20px;\n padding: 30px;\n box-shadow: 0 8px 32px rgba(0, 0, 0, 0.1);\n border: 1px solid rgba(255, 255, 255, 0.2);\n color: #2a2a2a;\n max-width: 700px;\n margin: 0 auto;\n text-align: center;\n }\n\n .glass-card h2 {\n font-size: 1.6rem;\n margin-bottom: 20px;\n }\n\n .glass-card input,\n .glass-card select {\n width: 100%;\n padding: 12px;\n margin-top: 10px;\n border-radius: 25px;\n border: none;\n background: #f1f3f8;\n text-align: center;\n font-size: 1rem;\n color: #2a2a2a;\n }\n\n .glass-card label {\n display: block;\n margin-top: 15px;\n font-weight: bold;\n font-size: 0.9rem;\n }\n\n .glass-card button {\n width: 100%;\n padding: 12px;\n margin-top: 20px;\n background-color: #4a90e2;\n color: white;\n font-weight: bold;\n border: none;\n border-radius: 25px;\n cursor: pointer;\n transition: background-color 0.3s ease;\n }\n\n .glass-card button:hover {\n background-color: #3366cc;\n }\n\n .result-box {\n margin-top: 25px;\n padding: 20px;\n background-color: rgba(255, 255, 255, 0.4);\n border-radius: 12px;\n text-align: left;\n font-size: 0.95rem;\n }\n\n .result-box ul {\n margin-left: 20px;\n }\n\n .warning {\n color: #ff9800;\n font-weight: bold;\n }\n\n .success {\n color: #4caf50;\n font-weight: bold;\n }\n\n @media (max-width: 768px) {\n .glass-card {\n padding: 15px;\n margin: 10px;\n }\n \n .glass-card h2 {\n font-size: 1.3rem;\n }\n \n .glass-card input,\n .glass-card select {\n padding: 10px;\n font-size: 0.9rem;\n }\n \n .result-box {\n padding: 12px;\n font-size: 0.85rem;\n }\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"glass-card\">\n <h2>\ud83c\udf2f Smarter Makrorechner v2.2<\/h2>\n\n <input id=\"age\" type=\"number\" placeholder=\"Alter (z. B. 25)\">\n <input id=\"bodyweight\" type=\"number\" placeholder=\"Gewicht (kg)\">\n <input id=\"height\" type=\"number\" placeholder=\"Gr\u00f6\u00dfe (cm)\">\n\n <select id=\"gender\">\n <option value=\"male\">M\u00e4nnlich<\/option>\n <option value=\"female\">Weiblich<\/option>\n <\/select>\n\n <input id=\"dailySteps\" type=\"number\" placeholder=\"Durchschnittliche Schritte pro Tag\">\n\n <label>Krafttraining pro Woche:<\/label>\n <input id=\"strengthDays\" type=\"number\" placeholder=\"Tage pro Woche (z. B. 3)\">\n <input id=\"strengthMinutes\" type=\"number\" placeholder=\"Minuten pro Einheit (z. B. 90)\">\n\n <label>Cardio pro Woche:<\/label>\n <input id=\"cardioDays\" type=\"number\" placeholder=\"Tage pro Woche (z. B. 2)\">\n <input id=\"cardioMinutes\" type=\"number\" placeholder=\"Minuten pro Einheit (z. B. 45)\">\n\n <select id=\"goal\">\n <option value=\"halten\">Gewicht halten<\/option>\n <option value=\"abnehmen\">Abnehmen (-500 kcal)<\/option>\n <option value=\"zunehmen\">Zunehmen (+300 kcal)<\/option>\n <\/select>\n\n <select id=\"dietStyle\">\n <option value=\"classic\">Klassisch<\/option>\n <option value=\"lowCarb\">Low Carb<\/option>\n <option value=\"highCarb\">High Carb<\/option>\n <option value=\"keto\">Keto<\/option>\n <\/select>\n\n <button onclick=\"calculateMacros()\">Makros berechnen<\/button>\n <div id=\"macroResults\" class=\"result-box\"><\/div>\n <\/div>\n\n <script>\n let macroToggleButtons = \"\";\n let macroAverageHTML = \"\";\n let calculatedMacros = {\n calories: 0,\n proteinGrams: 0,\n fatGrams: 0,\n carbGrams: 0,\n BMR: 0,\n stepCalories: 0,\n strengthCalories: 0,\n cardioCalories: 0,\n strengthDays: 0,\n cardioDays: 0,\n warningMessage: \"\",\n motivationMessage: \"\"\n };\n\n let currentMode = 'average';\n\n function calculateMacros() {\n const age = parseFloat(document.getElementById('age').value);\n const weight = parseFloat(document.getElementById('bodyweight').value);\n const height = parseFloat(document.getElementById('height').value);\n const gender = document.getElementById('gender').value;\n const dailySteps = parseFloat(document.getElementById('dailySteps').value) || 0;\n const strengthDays = parseFloat(document.getElementById('strengthDays').value) || 0;\n const strengthMinutes = parseFloat(document.getElementById('strengthMinutes').value) || 0;\n const cardioDays = parseFloat(document.getElementById('cardioDays').value) || 0;\n const cardioMinutes = parseFloat(document.getElementById('cardioMinutes').value) || 0;\n const goal = document.getElementById('goal').value;\n const dietStyle = document.getElementById('dietStyle').value;\n\n if ([age, weight, height].some(v => isNaN(v) || v <= 0)) {\n document.getElementById('macroResults').innerHTML = `<p class=\"warning\">Bitte alle Daten korrekt eingeben!<\/p>`;\n return;\n }\n\n const bmi = weight \/ ((height \/ 100) ** 2);\n let warningMessage = \"\";\n if ((gender === \"male\" && bmi < 16) || (gender === \"female\" && bmi < 15)) {\n warningMessage = `<p class=\"warning\">\u26a0\ufe0f Sehr niedriger BMI (${bmi.toFixed(1)}). Bitte \u00e4rztlich abkl\u00e4ren.<\/p>`;\n } else if (bmi > 40) {\n warningMessage = `<p class=\"warning\">\u26a0\ufe0f Sehr hoher BMI (${bmi.toFixed(1)}). Gesundheitliche Risiken m\u00f6glich.<\/p>`;\n }\n\n let BMR = gender === 'male'\n ? (88.362 + (13.397 * weight) + (4.799 * height) - (5.677 * age))\n : (447.593 + (9.247 * weight) + (3.098 * height) - (4.330 * age));\n\n const stepCalories = 0.0005 * weight * dailySteps;\n const strengthCalories = strengthDays * (strengthMinutes \/ 60) * 6 * weight;\n const cardioCalories = cardioDays * (cardioMinutes \/ 60) * 7 * weight;\n\n let calories = BMR + stepCalories + (strengthCalories + cardioCalories) \/ 7;\n\n calories += goal === 'abnehmen' ? -500 : goal === 'zunehmen' ? 300 : 0;\n calories = Math.round(calories);\n\n let proteinGrams, fatGrams, carbGrams;\n \n if (dietStyle === \"keto\") {\n fatGrams = Math.round((calories * 0.7) \/ 9);\n proteinGrams = Math.round((calories * 0.25) \/ 4);\n carbGrams = Math.round((calories * 0.05) \/ 4);\n } else {\n const factors = {\n 'abnehmen': { protein: 2.4, fat: 0.8 },\n 'zunehmen': { protein: 2.1, fat: 0.9 },\n 'halten': { protein: 2.0, fat: 0.9 }\n }[goal];\n \n proteinGrams = Math.round(weight * factors.protein);\n fatGrams = Math.round(weight * factors.fat);\n carbGrams = Math.round((calories - proteinGrams * 4 - fatGrams * 9) \/ 4);\n\n if (dietStyle === \"lowCarb\") {\n fatGrams = Math.round(fatGrams * 1.2);\n carbGrams = Math.round(carbGrams * 0.8);\n } else if (dietStyle === \"highCarb\") {\n fatGrams = Math.round(fatGrams * 0.8);\n carbGrams = Math.round(carbGrams * 1.2);\n }\n }\n\n const meals = proteinGrams <= 120 ? 3 : proteinGrams <= 180 ? 4 : 5;\n const proteinPerMeal = Math.round(proteinGrams \/ meals);\n const fatPerMeal = Math.round(fatGrams \/ meals);\n const carbsPerMeal = Math.round(carbGrams \/ meals);\n const carbPrePost = strengthDays > 0 ? Math.round(carbGrams * 0.4) : 0;\n const carbOtherMeals = strengthDays > 0 ? Math.round((carbGrams * 0.6) \/ (meals - 1)) : carbsPerMeal;\n\n let motivationMessage = \"\";\n if (!warningMessage) {\n motivationMessage = `<p class=\"success\">\ud83d\ude80 ${goal === 'abnehmen' ? \"Bleib dran, Geduld ist der Schl\u00fcssel \ud83d\udd25\" : goal === 'zunehmen' ? \"Mehr Muskeln & Power \u2013 du schaffst das! \ud83d\udcaa\" : \"Top! Balance ist der Schl\u00fcssel zum Erfolg \u2705\"}<\/p>`;\n }\n\n calculatedMacros = {\n calories,\n proteinGrams,\n fatGrams,\n carbGrams,\n BMR,\n stepCalories,\n strengthCalories,\n cardioCalories,\n strengthDays,\n cardioDays,\n warningMessage,\n motivationMessage\n };\n\n macroToggleButtons = `\n <div style=\"text-align: center; margin-bottom: 20px;\">\n <strong>Makro-Anzeige:<\/strong>\n <button id='btn-average' onclick=\"toggleMacroMode('average')\" style=\"margin: 5px; background: #4a90e2; color: #fff; border: none; padding: 8px 14px; border-radius: 20px; cursor: pointer;\">Durchschnitt<\/button>\n <button id='btn-split' onclick=\"toggleMacroMode('split')\" style=\"margin: 5px; background: #f1f3f8; color: #2a2a2a; border: none; padding: 8px 14px; border-radius: 20px; cursor: pointer;\">Training \/ Restdays<\/button>\n <\/div>\n `;\n\n macroAverageHTML = `\n ${warningMessage}\n <h3>\ud83d\udd25 Kalorien\u00fcbersicht<\/h3>\n <ul>\n <li>\ud83c\udfaf <strong>Gesamt (inkl. Zielanpassung):<\/strong> ${calories} kcal\/Tag<\/li>\n <li>\ud83d\udcca <strong>Grundumsatz (BMR):<\/strong> ${Math.round(BMR)} kcal<\/li>\n <li>\ud83d\udeb6 <strong>Schritte:<\/strong> ${dailySteps} \u279c ~${Math.round(stepCalories)} kcal<\/li>\n <li>\ud83c\udfcb\ufe0f <strong>Krafttraining (\u00d8 pro Tag):<\/strong> ~${Math.round(strengthCalories \/ 7)} kcal<\/li>\n <li>\ud83c\udfc3 <strong>Cardio (\u00d8 pro Tag):<\/strong> ~${Math.round(cardioCalories \/ 7)} kcal<\/li>\n <\/ul>\n\n <h3>\ud83e\udd57 Makron\u00e4hrstoffe<\/h3>\n <ul>\n <li>\ud83c\udf57 <strong>Eiwei\u00df:<\/strong> ${proteinGrams} g<\/li>\n <li>\ud83e\udd51 <strong>Fett:<\/strong> ${fatGrams} g<\/li>\n <li>\ud83c\udf5a <strong>Kohlenhydrate:<\/strong> ${carbGrams} g<\/li>\n <\/ul>\n\n <h3>\ud83c\udf7d\ufe0f Mahlzeitenaufteilung<\/h3>\n <p><strong>Anzahl Mahlzeiten:<\/strong> ${meals}<\/p>\n <ul>\n <li>\ud83e\udd69 <strong>Protein pro Mahlzeit:<\/strong> ${proteinPerMeal} g<\/li>\n <li>\ud83e\udd51 <strong>Fett pro Mahlzeit:<\/strong> ${fatPerMeal} g<\/li>\n <li>\ud83c\udf5a <strong>Kohlenhydrate pro Mahlzeit:<\/strong> ${carbsPerMeal} g<\/li>\n <\/ul>\n \n ${strengthDays > 0 ? `<h3>\ud83d\udcaa Trainingstage:<\/h3>\n <p>\u27a1\ufe0f Davon je eine Mahlzeit vor und nach dem Training mit: <strong>${Math.round(carbPrePost \/ 2)} g Kohlenhydrate<\/strong> pro Mahlzeit<\/p>` : \"\"}\n\n <h3>\ud83d\udca1 Ern\u00e4hrungstipps:<\/h3>\n <ul>\n <li>Carbs rund ums Training essen<\/li>\n <li>Mehr Fett morgens & abends f\u00fcr Hormonbalance<\/li>\n <li>Protein gleichm\u00e4\u00dfig \u00fcber den Tag verteilen<\/li>\n <\/ul>\n ${motivationMessage}\n `;\n\n currentMode = 'average';\n document.getElementById('macroResults').innerHTML = macroToggleButtons + macroAverageHTML;\n \n setTimeout(() => {\n const avgBtn = document.getElementById('btn-average');\n const splitBtn = document.getElementById('btn-split');\n if (avgBtn && splitBtn) {\n avgBtn.style.background = '#4a90e2';\n avgBtn.style.color = '#fff';\n splitBtn.style.background = '#f1f3f8';\n splitBtn.style.color = '#2a2a2a';\n }\n }, 10);\n }\n\n function toggleMacroMode(mode) {\n currentMode = mode;\n \n if (calculatedMacros.calories === 0) {\n document.getElementById('macroResults').innerHTML = `<p class=\"warning\">Bitte zuerst die Makros berechnen!<\/p>`;\n return;\n }\n \n const avgBtn = document.getElementById('btn-average');\n const splitBtn = document.getElementById('btn-split');\n \n if (avgBtn && splitBtn) {\n avgBtn.style.background = mode === 'average' ? '#4a90e2' : '#f1f3f8';\n avgBtn.style.color = mode === 'average' ? '#fff' : '#2a2a2a';\n splitBtn.style.background = mode === 'split' ? '#4a90e2' : '#f1f3f8';\n splitBtn.style.color = mode === 'split' ? '#fff' : '#2a2a2a';\n }\n\n const macroBox = document.getElementById('macroResults');\n \n if (mode === 'average') {\n macroBox.innerHTML = macroToggleButtons + macroAverageHTML;\n \n setTimeout(() => {\n const avgBtn = document.getElementById('btn-average');\n const splitBtn = document.getElementById('btn-split');\n if (avgBtn && splitBtn) {\n avgBtn.style.background = '#4a90e2';\n avgBtn.style.color = '#fff';\n splitBtn.style.background = '#f1f3f8';\n splitBtn.style.color = '#2a2a2a';\n }\n }, 10);\n } else {\n const trainingDays = Math.min(7, calculatedMacros.strengthDays);\n const restDays = 7 - trainingDays;\n \n if (trainingDays <= 0) {\n macroBox.innerHTML = macroToggleButtons + macroAverageHTML + \n `<p class=\"warning\">Keine Krafttraining-Tage angegeben - keine Aufteilung m\u00f6glich.<\/p>`;\n \n setTimeout(() => {\n const avgBtn = document.getElementById('btn-average');\n if (avgBtn) {\n avgBtn.style.background = '#4a90e2';\n avgBtn.style.color = '#fff';\n }\n }, 10);\n return;\n }\n \n const baseCarbs = calculatedMacros.carbGrams;\n \n let carbAdjustment = 0;\n if (baseCarbs < 100) {\n carbAdjustment = 20;\n } else if (baseCarbs < 200) {\n carbAdjustment = 40;\n } else {\n carbAdjustment = 60;\n }\n \n const trainingCarbs = Math.min(baseCarbs + carbAdjustment, baseCarbs * 1.3);\n const totalWeeklyCarbs = baseCarbs * 7;\n const totalTrainingCarbs = trainingCarbs * trainingDays;\n const remainingCarbs = totalWeeklyCarbs - totalTrainingCarbs;\n const restCarbs = Math.max(baseCarbs * 0.5, Math.round(remainingCarbs \/ restDays));\n\n const baseProtein = calculatedMacros.proteinGrams;\n const baseFat = calculatedMacros.fatGrams;\n const calTraining = baseProtein * 4 + baseFat * 9 + trainingCarbs * 4;\n const calRest = baseProtein * 4 + baseFat * 9 + restCarbs * 4;\n \n const weeklyAvg = Math.round((calTraining * trainingDays + calRest * restDays) \/ 7);\n\n macroBox.innerHTML = macroToggleButtons + `\n ${calculatedMacros.warningMessage}\n <h3>\ud83d\udcc6 Getrennte Makroverteilung<\/h3>\n <p><strong>Krafttraining-Tage (${trainingDays}x\/Woche)<\/strong>:<\/p>\n <ul>\n <li>\ud83c\udf57 Protein: ${baseProtein} g<\/li>\n <li>\ud83e\udd51 Fett: ${baseFat} g<\/li>\n <li>\ud83c\udf5a Kohlenhydrate: ${Math.round(trainingCarbs)} g<\/li>\n <li>\ud83d\udd25 Kalorien: ~${Math.round(calTraining)} kcal<\/li>\n <\/ul>\n <p><strong>Restdays (${restDays}x\/Woche)<\/strong>:<\/p>\n <ul>\n <li>\ud83c\udf57 Protein: ${baseProtein} g<\/li>\n <li>\ud83e\udd51 Fett: ${baseFat} g<\/li>\n <li>\ud83c\udf5a Kohlenhydrate: ${Math.round(restCarbs)} g<\/li>\n <li>\ud83d\udd25 Kalorien: ~${Math.round(calRest)} kcal<\/li>\n <\/ul>\n <p><em>Wochendurchschnitt: ~${weeklyAvg} kcal\/Tag<\/em><\/p>\n \n <h3>\ud83d\udca1 Wichtige Hinweise:<\/h3>\n <ul>\n <li>Cardio-Verbrauch ist bereits in deinen Tageskalorien ber\u00fccksichtigt<\/li>\n <li>An Trainingstagen Kohlenhydrate vor allem vor und nach dem Training essen<\/li>\n <li>An Ruhetagen Kohlenhydrate eher morgens zu dir nehmen<\/li>\n <\/ul>\n ${calculatedMacros.motivationMessage}\n `;\n \n setTimeout(() => {\n const avgBtn = document.getElementById('btn-average');\n const splitBtn = document.getElementById('btn-split');\n if (avgBtn && splitBtn) {\n avgBtn.style.background = '#f1f3f8';\n avgBtn.style.color = '#2a2a2a';\n splitBtn.style.background = '#4a90e2';\n splitBtn.style.color = '#fff';\n }\n }, 10);\n }\n }\n <\/script>\n<\/body>\n<\/html>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kalorien & Makro Rechner Berechne deinen Kalorien und Makron\u00e4hrstoff Bedarf nach deinem Ziel Smarter Makrorechner v2.2 \ud83c\udf2f Smarter Makrorechner v2.2 M\u00e4nnlichWeiblich Krafttraining pro Woche: Cardio pro Woche: Gewicht haltenAbnehmen (-500 kcal)Zunehmen (+300 kcal) KlassischLow CarbHigh CarbKeto Makros berechnen<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-1165","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages\/1165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1165"}],"version-history":[{"count":1,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages\/1165\/revisions"}],"predecessor-version":[{"id":1177,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/pages\/1165\/revisions\/1177"}],"wp:attachment":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}