# fitness-planner

Fitness, strength-training and nutrition-planning microservice: build a weekly workout split (full-body, upper/lower, push-pull-legs, bro-split) sized to days-per-week and a goal (strength...


A **training-programming & performance-nutrition microservice**. Deterministic exercise-science
formulas: build a weekly workout split, generate a linear progression, compute macros and a calorie
target, estimate a one-rep max, plan a deload, and generate warm-up sets. Programming tools *also*
attach an optional plain-English LLM coaching cue and silently fall back offline; results are tagged
`mode: 'heuristic' | 'llm'`. All numbers are pure math — a model never changes them.

## Tools

| Tool | Input | Output |
|---|---|---|
| `workoutSplit` | `{ daysPerWeek, goal }` | A proven split (full-body / upper-lower / PPL / bro-split) with per-day focus + goal-tuned set/rep scheme. **+optional cue.** |
| `progression` | `{ lift:{name,startWeight,startReps?,sets?}, weeks, goal }` | A week-by-week linear load/rep ramp with built-in deload weeks. **+optional cue.** |
| `macros` | `{ weight, goal, activity }` | Daily protein/carbs/fat grams (+ calories and % split) from bodyweight × goal × activity. |
| `calorieTarget` | `{ goal, activity, options:{age,sex,weightKg,heightCm} }` | Daily calorie target: Mifflin-St Jeor BMR × activity factor + goal adjustment. |
| `oneRepMax` | `{ weight, reps, options:{formula?} }` | Estimated 1RM (Epley/Brzycki/Lombardi + average) and a %-of-1RM training table. |
| `deloadPlan` | `{ trainingMax, goal }` | A recovery-week prescription (~60% load, reduced volume). |
| `warmupSets` | `{ weight, options:{steps?,units?} }` | A warm-up ramp from the empty bar up to the working weight. |

`goal` ∈ strength / hypertrophy / endurance / fatLoss / maintain / gain / general.
`activity` ∈ sedentary / light / moderate / active / veryActive. `options.units` ∈ `lb` (default) / `kg`.

## Usage

```js
import pack from './index.js';

pack.adapters.oneRepMax({ weight: 225, reps: 5 });
// -> { estimates:{epley,brzycki,lombardi}, oneRepMax: ~253, percentages:{'90%':...} }

pack.adapters.macros({ weight: 180, goal: 'hypertrophy', activity: 'active' });
// -> { calories, macros:{protein,carbs,fat}, percent:{...} }

pack.adapters.workoutSplit({ daysPerWeek: 5, goal: 'strength' });
// -> { split:'Push / Pull / Legs + Upper/Lower', days:[...] }
```

## DRY boundaries

- **Training + performance nutrition only.** General body metrics (BMI, standalone BMR, body-fat)
  and biorhythm cycles live in other packs. The Mifflin-St Jeor BMR here is an *internal step* of the
  `calorieTarget` formula, not a public body-metric tool.
- Self-contained: the only cross-pack import is `../_shared/llm.js`.
- Pure ESM, Node built-ins only, zero npm deps.


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Source: shared/engines/adapters/domain/fitness-planner/README.md
Canonical: https://docs.leumas.tech/p/adapters/domain/fitness-planner