["label"=>"Standard training","carb"=>8.0,"pro"=>1.8,"fat"=>1.2],
"light" => ["label"=>"Light day","carb"=>6.0,"pro"=>1.6,"fat"=>1.0],
"heavy" => ["label"=>"Heavy training","carb"=>10.0,"pro"=>2.0,"fat"=>1.5],
"match" => ["label"=>"Match day","carb"=>8.5,"pro"=>1.8,"fat"=>1.2],
];
// Food database: per serving macros and kcal (approx)
$FOODS = [
["White rice (cooked) – 1 cup", "cup", 45, 4, 0.4, 206],
["Pasta (cooked) – 1 cup", "cup", 43, 8, 1.3, 221],
["Rice pasta (cooked) – 1 cup", "cup", 44, 5, 1, 200],
["Bagel – 1 regular", "each", 50, 9, 1.5, 250],
["Bread – 1 slice", "slice", 14, 3, 1, 80],
["Corn tortillas – 2 small", "pair", 22, 4, 1, 100],
["Flour tortilla – 1 large", "each", 36, 6, 6, 220],
["Oatmeal (cooked) – 1 cup", "cup", 27, 6, 3, 154],
["Honey – 1 tbsp", "tbsp", 17, 0, 0, 64],
["Pancakes – 2 medium", "serving", 28, 6, 5, 175],
["Maple syrup – 2 tbsp", "tbsp", 26, 0, 0, 104],
["Orange juice – 8 oz", "8oz", 26, 2, 0, 112],
["Banana – 1 medium", "each", 27, 1, 0.3, 105],
["Apple – 1 medium", "each", 25, 0, 0.3, 95],
["Strawberries – 1 cup", "cup", 13, 1, 0.5, 53],
["Broccoli (cooked) – 1 cup", "cup", 11, 4, 0.6, 55],
["Greek yogurt – 3/4 cup", "serving", 10, 15, 4, 150],
["Egg – 1 large", "each", 0.4,6, 5, 70],
["Chicken breast – 4 oz", "4oz", 0, 35,4, 187],
["Beef (lean) – 4 oz", "4oz", 0, 26,15, 250],
["Salmon – 4 oz", "4oz", 0, 25,14, 233],
["Milk – 8 oz", "8oz", 12, 8, 5, 103],
["Chocolate milk – 8 oz", "8oz", 28, 8, 5, 180],
["Granola bar – 1 bar", "each", 29, 4, 7, 190],
["String cheese – 1 stick", "each", 1, 7, 6, 80],
["Banana bread – 1 slice", "slice", 33, 3, 6, 196],
["Biscuit – 1", "each", 20, 3, 8, 160],
["Olive oil – 1 tbsp", "tbsp", 0, 0, 14, 119],
["Peanut butter – 2 tbsp", "serving", 7, 7, 16, 190],
["Avocado – 1/2 medium", "half", 6, 2, 11, 120],
["Tomato – 1 medium", "each", 5, 1, 0.2, 22],
["Lettuce – 2 cups", "serving", 2, 1, 0, 10],
];
$MEALS = ["Breakfast","Snack 1","Lunch","Snack 2","Dinner","Snack 3"];
$ROWS_PER_MEAL = 10;
// ----------------------- Helpers -----------------------
function sel($arr, $key, $default) {
return isset($arr[$key]) ? $arr[$key] : $default;
}
function toFloat($x) { return is_numeric($x) ? floatval($x) : 0.0; }
function lbsToKg($lb) { return $lb / 2.2; }
function targetsFor($lb, $preset) {
$kg = lbsToKg($lb);
$carbG = $kg * $preset["carb"];
$proG = $kg * $preset["pro"];
$fatG = $kg * $preset["fat"];
$kcal = $carbG*4 + $proG*4 + $fatG*9;
return ["kg"=>$kg, "carbG"=>$carbG, "proG"=>$proG, "fatG"=>$fatG, "kcal"=>$kcal];
}
// ----------------------- Read input -----------------------
$day = sel($_POST, "day", "standard");
$w = intval(sel($_POST, "weight", 150));
$preset = $PRESETS[$day];
$t = targetsFor($w, $preset);
// Build plan from POST
$plan = []; // array of [meal, itemName, servings, carb, pro, fat, kcal]
$totCarb=0; $totPro=0; $totFat=0; $totKcal=0;
for ($mi=0; $mi
Youth Athlete Nutrition Planner (Server-rendered)
Youth Athlete Nutrition Planner
Server-rendered. No JavaScript required. Choose a day type and weight, then build meals from dropdowns. Submit to calculate targets, totals, and remaining.
Daily Plan Totals
| Meal | Items | Servings | Carb (g) | Protein (g) | Fat (g) | Calories |
$row) {
[$meal,$name,$sv,$c,$p,$f,$k] = $row;
echo "";
if ($i===0) {
// Rowspan for first column if multiple items
$span = count($byMeal[$m]);
echo "| ".htmlspecialchars($meal)." | ";
}
echo "".htmlspecialchars($name)." | ";
echo "".number_format($sv,2)." | ";
echo "".number_format($c,0)." | ";
echo "".number_format($p,0)." | ";
echo "".number_format($f,0)." | ";
echo "".number_format($k,0)." | ";
echo "
";
}
}
if (empty($plan)) {
echo "| No items yet. Build a plan above and click Calculate. |
";
}
?>
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| Remaining to target |
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Totals are based on the foods and servings you selected above. Adjust and resubmit to refine.
Reference: Per-serving Nutrition
| Food | Unit | Carb (g) | Protein (g) | Fat (g) | Calories |
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