{"id":46,"date":"2026-09-22T20:28:24","date_gmt":"2026-09-22T20:28:24","guid":{"rendered":"https:\/\/solepick.site\/?page_id=46"},"modified":"2026-10-10T03:21:09","modified_gmt":"2026-10-10T03:21:09","slug":"nutrition","status":"publish","type":"page","link":"https:\/\/solepick.site\/nutrition\/","title":{"rendered":"Nutrition &amp; Macro Calculator"},"content":{"rendered":"<p>    <div class=\"sp-card\"><h2>Calorie & Macro Calculator<\/h2><div class=\"sp-filters\">\n    <input id=\"sp-w\" type=\"number\" placeholder=\"Weight kg\"><input id=\"sp-h\" type=\"number\" placeholder=\"Height cm\"><input id=\"sp-a\" type=\"number\" placeholder=\"Age\">\n    <select id=\"sp-s\"><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select>\n    <select id=\"sp-act\"><option value=\"low\">Low activity<\/option><option value=\"light\">Light<\/option><option value=\"moderate\" selected>Moderate<\/option><option value=\"high\">High<\/option><option value=\"athlete\">Athlete<\/option><\/select>\n    <select id=\"sp-go\"><option value=\"cut\">Fat loss<\/option><option value=\"maintain\">Maintenance<\/option><option value=\"bulk\">Muscle gain<\/option><\/select><button class=\"sp-btn\" id=\"sp-calc\">Calculate<\/button><\/div><div id=\"sp-macro-result\"><\/div><\/div>\n    <script>document.getElementById('sp-calc').onclick=function(){let w=+spW.value,h=+spH.value,a=+spA.value,s=spS.value,act=spAct.value,g=spGo.value;if(!w||!h||!a)return;let b=s==='female'?10*w+6.25*h-5*a-161:10*w+6.25*h-5*a+5;let m={low:1.2,light:1.375,moderate:1.55,high:1.725,athlete:1.9}[act],c=b*m+(g==='cut'?-400:g==='bulk'?300:0),p=w*(g==='bulk'?2:1.8),f=c*.25\/9,carb=Math.max(0,(c-p*4-f*9)\/4);document.getElementById('sp-macro-result').innerHTML='<div class=\"sp-grid4\"><div class=\"sp-kpi\"><b>'+Math.round(c)+'<\/b><br>kcal\/day<\/div><div class=\"sp-kpi\"><b>'+Math.round(p)+'g<\/b><br>protein<\/div><div class=\"sp-kpi\"><b>'+Math.round(carb)+'g<\/b><br>carbs<\/div><div class=\"sp-kpi\"><b>'+Math.round(f)+'g<\/b><br>fat<\/div><\/div>'}<\/script><div class=\"spv8-health-grid\"><div class=\"sp-card\"><span class=\"sp-eyebrow\">DAILY TARGET<\/span><h2>Macro Planner<\/h2><p>Set calories and protein targets, then use recipe cards to compare meals.<\/p><a class=\"sp-btn\" href=\"https:\/\/solepick.site\/nutrition\/\">Open Calculator<\/a><\/div><div class=\"sp-card\"><span class=\"sp-eyebrow\">PERFORMANCE<\/span><h2>High-Protein Hub<\/h2><p>Explore practical meals for training days, recovery and meal prep.<\/p><a class=\"sp-btn\" href=\"https:\/\/solepick.site\/high-protein-recipes\/\">Browse Protein<\/a><\/div><div class=\"sp-card\"><span class=\"sp-eyebrow\">PLANNING<\/span><h2>Weekly Meal Plan<\/h2><p>Build a simple seven-day plan and send ingredients to your shopping list.<\/p><a class=\"sp-btn\" href=\"https:\/\/solepick.site\/meal-planner\/\">Build a Plan<\/a><\/div><div class=\"sp-card\"><span class=\"sp-eyebrow\">DISCOVERY<\/span><h2>Food Database<\/h2><p>Compare reference calories and macros by food and country.<\/p><a class=\"sp-btn\" href=\"https:\/\/solepick.site\/food-calories\/\">Explore Foods<\/a><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-46","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/pages\/46","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/comments?post=46"}],"version-history":[{"count":5,"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/pages\/46\/revisions"}],"predecessor-version":[{"id":4324,"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/pages\/46\/revisions\/4324"}],"wp:attachment":[{"href":"https:\/\/solepick.site\/wp-json\/wp\/v2\/media?parent=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}