{"id":1163,"date":"2026-06-14T21:36:28","date_gmt":"2026-06-14T21:36:28","guid":{"rendered":"https:\/\/www.globalhealthmag.com\/?page_id=1163"},"modified":"2026-06-14T21:36:31","modified_gmt":"2026-06-14T21:36:31","slug":"paket-kebugaran-dan-penurunan-berat-badan","status":"publish","type":"page","link":"https:\/\/www.globalhealthmag.com\/id\/paket-kebugaran-dan-penurunan-berat-badan\/","title":{"rendered":"Paket Kebugaran &amp; Penurunan Berat Badan"},"content":{"rendered":"    <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0, maximum-scale=1.0, user-scalable=yes\">\n    <style>\n    .fit-wrap, .fit-wrap *, .fit-wrap *::before, .fit-wrap *::after {\n        box-sizing: border-box; margin: 0; padding: 0;\n    }\n    .fit-wrap {\n        font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;\n        width: 100%; max-width: 100%; overflow-x: hidden;\n        background: #fff; color: #1d1d35; line-height: 1.5; font-size: 16px;\n    }\n    .fit-header {\n        background: linear-gradient(135deg, #1b5e20 0%, #2e7d32 100%);\n        padding: 24px 16px; 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margin-bottom: 16px; }\n    .fit-summary-grid {\n        display: grid; grid-template-columns: repeat(auto-fill, minmax(150px, 1fr));\n        gap: 10px;\n    }\n    .fit-sum-card {\n        background: rgba(255,255,255,0.08); border: 1px solid rgba(255,255,255,0.12);\n        border-radius: 12px; padding: 14px 12px; text-align: center;\n    }\n    .fit-sum-val { font-size: 20px; font-weight: 800; color: #a5d6a7; }\n    .fit-sum-lbl { font-size: 11px; color: rgba(255,255,255,0.5); text-transform: uppercase; margin-top: 4px; }\n\n    .fit-footer {\n        background: #0a3d0c; padding: 14px 16px;\n        font-size: 11px; color: rgba(255,255,255,0.4); line-height: 1.6;\n    }\n\n    @media (min-width: 768px) {\n        .fit-body { padding: 24px 32px; }\n        .fit-card { padding: 24px 28px; }\n        .fit-tab { padding: 16px 20px; font-size: 14px; }\n    }\n    <\/style>\n\n    <div class=\"fit-wrap\" id=\"fitSuite\">\n        <div class=\"fit-header\">\n            <h2>\ud83d\udcaa Fitness & Weight Loss Suite<\/h2>\n            <p>10 powerful calculators to transform your health journey<\/p>\n        <\/div>\n        <div class=\"fit-disclaimer\">\n            <span>\u26a0\ufe0f<\/span>\n            <span><strong>Disclaimer:<\/strong> These tools provide estimates for educational purposes. Always consult a healthcare or fitness professional before starting any new regimen.<\/span>\n        <\/div>\n\n        <div class=\"fit-tabs-outer\">\n            <div class=\"fit-tabs\" id=\"fitTabRow\">\n                <button class=\"fit-tab active\" data-tab=\"calburn\"><span class=\"fit-tab-icon\">\ud83d\udd25<\/span>Cal Burn<\/button>\n                <button class=\"fit-tab\" data-tab=\"walkcal\"><span class=\"fit-tab-icon\">\ud83d\udeb6<\/span>Walking Cal<\/button>\n                <button class=\"fit-tab\" data-tab=\"pace\"><span class=\"fit-tab-icon\">\u23f1\ufe0f<\/span>Pace<\/button>\n                <button class=\"fit-tab\" data-tab=\"1rm\"><span class=\"fit-tab-icon\">\ud83c\udfcb\ufe0f<\/span>1RM<\/button>\n                <button class=\"fit-tab\" data-tab=\"bodyfat\"><span class=\"fit-tab-icon\">\ud83d\udccf<\/span>Body Fat<\/button>\n                <button class=\"fit-tab\" data-tab=\"weightloss\"><span class=\"fit-tab-icon\">\ud83d\udcc9<\/span>Loss<\/button>\n                <button class=\"fit-tab\" data-tab=\"weightgain\"><span class=\"fit-tab-icon\">\ud83d\udcc8<\/span>Gain<\/button>\n                <button class=\"fit-tab\" data-tab=\"fasting\"><span class=\"fit-tab-icon\">\u23f2\ufe0f<\/span>Fasting<\/button>\n                <button class=\"fit-tab\" data-tab=\"stepcal\"><span class=\"fit-tab-icon\">\ud83d\udc63<\/span>Steps\u2192Cal<\/button>\n                <button class=\"fit-tab\" data-tab=\"macro\"><span class=\"fit-tab-icon\">\ud83e\udd57<\/span>Macros<\/button>\n            <\/div>\n        <\/div>\n\n        <div class=\"fit-body\">\n            <div class=\"fit-panel active\" id=\"fit-panel-calburn\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-walkcal\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-pace\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-1rm\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-bodyfat\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-weightloss\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-weightgain\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-fasting\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-stepcal\"><\/div>\n            <div class=\"fit-panel\" id=\"fit-panel-macro\"><\/div>\n        <\/div>\n\n        <div class=\"fit-summary\" id=\"fitSummary\">\n            <h3>\ud83d\udccb Your Fitness Dashboard<\/h3>\n            <div class=\"fit-summary-grid\" id=\"fitSummaryGrid\">\n                <div class=\"fit-sum-card\"><div class=\"fit-sum-val\">\u2014<\/div><div class=\"fit-sum-lbl\">Start calculating<\/div><\/div>\n            <\/div>\n        <\/div>\n        <div class=\"fit-footer\">\n            <strong>References:<\/strong> MET Compendium, Epley formula, US Navy body fat, standard nutrition guidelines. | <strong>GlobalHealthMag.com<\/strong>\n        <\/div>\n    <\/div>\n\n    <script>\n    (function() {\n        var suite = document.getElementById('fitSuite');\n        if (!suite) return;\n        var fitData = {};\n        function $(id) { return document.getElementById(id); }\n\n        \/\/ ---- Calories Burned ----\n        $('fit-panel-calburn').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83d\udd25<\/div><div><div class=\"fit-card-title\">Calories Burned Calculator<\/div><div class=\"fit-card-sub\">Based on MET value<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Weight (kg)<\/label><input type=\"number\" id=\"cb-weight\" value=\"70\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Duration (minutes)<\/label><input type=\"number\" id=\"cb-duration\" value=\"30\"><\/div>\n            <\/div>\n            <div class=\"fit-input-group\"><label>Activity \/ MET value<\/label><select id=\"cb-met\">\n                <option value=\"3.5\">Walking (3.5)<\/option><option value=\"7.5\">Cycling (7.5)<\/option><option value=\"9.8\">Running 6 mph (9.8)<\/option>\n                <option value=\"8.0\">HIIT (8.0)<\/option><option value=\"6.0\">Swimming (6.0)<\/option><option value=\"3.0\">Yoga (3.0)<\/option>\n                <option value=\"5.0\">Strength training (5.0)<\/option><option value=\"1.5\">Sitting (1.5)<\/option>\n            <\/select><\/div>\n            <button class=\"fit-btn\" id=\"calcCalBurn\">Calculate<\/button>\n            <div id=\"cb-result\"><\/div>\n        <\/div>`;\n        $('calcCalBurn').addEventListener('click', function() {\n            var w = parseFloat($('cb-weight').value) || 70;\n            var min = parseFloat($('cb-duration').value) || 30;\n            var met = parseFloat($('cb-met').value);\n            var cal = met * w * (min\/60);\n            fitData.calburn = Math.round(cal) + ' kcal';\n            $('cb-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Calories Burned<\/div>\n                <div class=\"fit-result-value\">${Math.round(cal)} <span style=\"font-size:0.6em;\">kcal<\/span><\/div>\n                <div class=\"fit-result-label\">${min} min at MET ${met.toFixed(1)}<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Walking Calories ----\n        $('fit-panel-walkcal').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83d\udeb6<\/div><div><div class=\"fit-card-title\">Walking Calories Calculator<\/div><div class=\"fit-card-sub\">Estimate burn by walking pace<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Weight (kg)<\/label><input type=\"number\" id=\"wc-weight\" value=\"70\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Duration (minutes)<\/label><input type=\"number\" id=\"wc-duration\" value=\"45\"><\/div>\n            <\/div>\n            <div class=\"fit-input-group\"><label>Pace<\/label><select id=\"wc-pace\">\n                <option value=\"2.8\">Slow (2.8 MET)<\/option><option value=\"3.5\" selected>Moderate (3.5 MET)<\/option><option value=\"5.0\">Brisk (5.0 MET)<\/option>\n            <\/select><\/div>\n            <button class=\"fit-btn\" id=\"calcWalkCal\">Calculate<\/button>\n            <div id=\"wc-result\"><\/div>\n        <\/div>`;\n        $('calcWalkCal').addEventListener('click', function() {\n            var w = parseFloat($('wc-weight').value) || 70;\n            var min = parseFloat($('wc-duration').value) || 45;\n            var met = parseFloat($('wc-pace').value);\n            var cal = met * w * (min\/60);\n            fitData.walkcal = Math.round(cal) + ' kcal';\n            $('wc-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Walking Calories<\/div>\n                <div class=\"fit-result-value\">${Math.round(cal)} <span style=\"font-size:0.6em;\">kcal<\/span><\/div>\n                <div class=\"fit-result-label\">${min} min at MET ${met.toFixed(1)}<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Running Pace ----\n        $('fit-panel-pace').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\u23f1\ufe0f<\/div><div><div class=\"fit-card-title\">Running Pace Calculator<\/div><div class=\"fit-card-sub\">Find your pace per mile\/km<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Distance (km)<\/label><input type=\"number\" id=\"rp-dist\" value=\"5\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Time (min:sec)<\/label><input type=\"text\" id=\"rp-time\" value=\"25:00\" placeholder=\"e.g. 25:30\"><\/div>\n            <\/div>\n            <button class=\"fit-btn\" id=\"calcPace\">Calculate Pace<\/button>\n            <div id=\"rp-result\"><\/div>\n        <\/div>`;\n        $('calcPace').addEventListener('click', function() {\n            var dist = parseFloat($('rp-dist').value) || 5;\n            var timeStr = $('rp-time').value.trim();\n            var parts = timeStr.split(':');\n            var mins = parseInt(parts[0]) || 0;\n            var secs = parts.length > 1 ? parseInt(parts[1]) || 0 : 0;\n            var totalSec = mins * 60 + secs;\n            var paceSecPerKm = totalSec \/ dist;\n            var paceMin = Math.floor(paceSecPerKm \/ 60);\n            var paceSec = Math.round(paceSecPerKm % 60);\n            var paceMinMile = Math.floor(paceSecPerKm * 1.60934 \/ 60);\n            var paceSecMile = Math.round((paceSecPerKm * 1.60934) % 60);\n            var speed = dist \/ (totalSec \/ 3600);\n            fitData.pace = paceMin + ':' + (paceSec<10?'0':'') + paceSec + ' \/km';\n            $('rp-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Your Pace<\/div>\n                <div class=\"fit-result-value\">${paceMin}:${paceSec<10?'0':''}${paceSec} <span style=\"font-size:0.6em;\">\/km<\/span><\/div>\n                <div class=\"fit-result-label\">${paceMinMile}:${paceSecMile<10?'0':''}${paceSecMile} \/mile | Speed: ${speed.toFixed(1)} km\/h<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- One Rep Max ----\n        $('fit-panel-1rm').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83c\udfcb\ufe0f<\/div><div><div class=\"fit-card-title\">One Rep Max (Epley)<\/div><div class=\"fit-card-sub\">Estimate maximum weight you can lift<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Weight lifted (kg)<\/label><input type=\"number\" id=\"1rm-weight\" value=\"80\" step=\"0.5\"><\/div>\n                <div class=\"fit-input-group\"><label>Reps performed<\/label><input type=\"number\" id=\"1rm-reps\" value=\"8\" min=\"1\" max=\"15\"><\/div>\n            <\/div>\n            <button class=\"fit-btn\" id=\"calc1RM\">Calculate 1RM<\/button>\n            <div id=\"1rm-result\"><\/div>\n        <\/div>`;\n        $('calc1RM').addEventListener('click', function() {\n            var w = parseFloat($('1rm-weight').value) || 80;\n            var r = parseInt($('1rm-reps').value) || 8;\n            if (r === 1) { var oneRM = w; }\n            else { var oneRM = w * (1 + r \/ 30); }\n            fitData.oneRM = Math.round(oneRM) + ' kg';\n            $('1rm-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Estimated 1RM<\/div>\n                <div class=\"fit-result-value\">${Math.round(oneRM)} <span style=\"font-size:0.6em;\">kg<\/span><\/div>\n                <div class=\"fit-result-label\">Lifting ${w} kg for ${r} reps \u2248 1RM of ${Math.round(oneRM)} kg<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Body Fat (US Navy) ----\n        $('fit-panel-bodyfat').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83d\udccf<\/div><div><div class=\"fit-card-title\">Body Fat % (U.S. Navy)<\/div><div class=\"fit-card-sub\">Circumference method<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Sex<\/label><select id=\"bf-sex\"><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/div>\n                <div class=\"fit-input-group\"><label>Height (cm)<\/label><input type=\"number\" id=\"bf-height\" value=\"170\" step=\"0.1\"><\/div>\n            <\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Neck (cm)<\/label><input type=\"number\" id=\"bf-neck\" value=\"38\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Waist (cm)<\/label><input type=\"number\" id=\"bf-waist\" value=\"85\" step=\"0.1\"><\/div>\n            <\/div>\n            <div class=\"fit-input-group\" id=\"bf-hip-group\"><label>Hip (cm)<\/label><input type=\"number\" id=\"bf-hip\" value=\"95\" step=\"0.1\"><\/div>\n            <button class=\"fit-btn\" id=\"calcBF\">Calculate Body Fat<\/button>\n            <div id=\"bf-result\"><\/div>\n        <\/div>`;\n        document.getElementById('bf-sex').addEventListener('change', function() {\n            document.getElementById('bf-hip-group').style.display = this.value === 'female' ? 'block' : 'none';\n        });\n        $('calcBF').addEventListener('click', function() {\n            var sex = $('bf-sex').value;\n            var h = parseFloat($('bf-height').value);\n            var neck = parseFloat($('bf-neck').value);\n            var waist = parseFloat($('bf-waist').value);\n            var hip = parseFloat($('bf-hip').value);\n            var bf;\n            if (sex === 'male') {\n                bf = 86.010 * Math.log10(waist - neck) - 70.041 * Math.log10(h) + 36.76;\n            } else {\n                bf = 163.205 * Math.log10(waist + hip - neck) - 97.684 * Math.log10(h) - 78.387;\n            }\n            if (isNaN(bf)) { $('bf-result').innerHTML = '<p style=\"color:#c00;\">Check measurements.<\/p>'; return; }\n            fitData.bodyfat = bf.toFixed(1) + '%';\n            $('bf-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Body Fat Percentage<\/div>\n                <div class=\"fit-result-value\">${bf.toFixed(1)}<span style=\"font-size:0.6em;\">%<\/span><\/div>\n                <div class=\"fit-result-label\">U.S. Navy method<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Weight Loss ----\n        $('fit-panel-weightloss').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83d\udcc9<\/div><div><div class=\"fit-card-title\">Weight Loss Calculator<\/div><div class=\"fit-card-sub\">Time to reach goal weight<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Current weight (kg)<\/label><input type=\"number\" id=\"wl-current\" value=\"80\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Goal weight (kg)<\/label><input type=\"number\" id=\"wl-goal\" value=\"72\" step=\"0.1\"><\/div>\n            <\/div>\n            <div class=\"fit-input-group\"><label>Daily calorie deficit<\/label><select id=\"wl-deficit\">\n                <option value=\"250\">250 kcal (slow)<\/option><option value=\"500\" selected>500 kcal (moderate)<\/option><option value=\"750\">750 kcal (aggressive)<\/option>\n            <\/select><\/div>\n            <button class=\"fit-btn\" id=\"calcWL\">Calculate<\/button>\n            <div id=\"wl-result\"><\/div>\n        <\/div>`;\n        $('calcWL').addEventListener('click', function() {\n            var curr = parseFloat($('wl-current').value);\n            var goal = parseFloat($('wl-goal').value);\n            var def = parseInt($('wl-deficit').value);\n            var kgToLose = curr - goal;\n            if (kgToLose <= 0) { $('wl-result').innerHTML = '<p style=\"color:#c00;\">Goal weight must be less than current weight.<\/p>'; return; }\n            var kcalTotal = kgToLose * 7700;\n            var days = kcalTotal \/ def;\n            var weeks = days \/ 7;\n            fitData.weightloss = Math.round(weeks) + ' weeks';\n            $('wl-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Estimated Time<\/div>\n                <div class=\"fit-result-value\">${Math.round(weeks)} <span style=\"font-size:0.6em;\">weeks<\/span><\/div>\n                <div class=\"fit-result-label\">To lose ${kgToLose.toFixed(1)} kg at ${def} kcal\/day deficit<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Weight Gain ----\n        $('fit-panel-weightgain').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83d\udcc8<\/div><div><div class=\"fit-card-title\">Weight Gain Calculator<\/div><div class=\"fit-card-sub\">Time to reach target weight<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Current weight (kg)<\/label><input type=\"number\" id=\"wg-current\" value=\"65\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Goal weight (kg)<\/label><input type=\"number\" id=\"wg-goal\" value=\"72\" step=\"0.1\"><\/div>\n            <\/div>\n            <div class=\"fit-input-group\"><label>Daily calorie surplus<\/label><select id=\"wg-surplus\">\n                <option value=\"250\">250 kcal (lean gain)<\/option><option value=\"500\" selected>500 kcal (moderate)<\/option><option value=\"750\">750 kcal (aggressive)<\/option>\n            <\/select><\/div>\n            <button class=\"fit-btn\" id=\"calcWG\">Calculate<\/button>\n            <div id=\"wg-result\"><\/div>\n        <\/div>`;\n        $('calcWG').addEventListener('click', function() {\n            var curr = parseFloat($('wg-current').value);\n            var goal = parseFloat($('wg-goal').value);\n            var surp = parseInt($('wg-surplus').value);\n            var kgToGain = goal - curr;\n            if (kgToGain <= 0) { $('wg-result').innerHTML = '<p style=\"color:#c00;\">Goal weight must be greater than current weight.<\/p>'; return; }\n            var days = (kgToGain * 7700) \/ surp;\n            var weeks = days \/ 7;\n            fitData.weightgain = Math.round(weeks) + ' weeks';\n            $('wg-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Estimated Time<\/div>\n                <div class=\"fit-result-value\">${Math.round(weeks)} <span style=\"font-size:0.6em;\">weeks<\/span><\/div>\n                <div class=\"fit-result-label\">To gain ${kgToGain.toFixed(1)} kg at ${surp} kcal\/day surplus<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Intermittent Fasting ----\n        $('fit-panel-fasting').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\u23f2\ufe0f<\/div><div><div class=\"fit-card-title\">Intermittent Fasting Schedule<\/div><div class=\"fit-card-sub\">Plan your eating & fasting windows<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Fasting protocol<\/label><select id=\"if-protocol\">\n                    <option value=\"16:8\">16:8<\/option><option value=\"18:6\">18:6<\/option><option value=\"20:4\">20:4<\/option><option value=\"omad\">OMAD (23:1)<\/option>\n                <\/select><\/div>\n                <div class=\"fit-input-group\"><label>Start fasting at (24h)<\/label><input type=\"time\" id=\"if-start\" value=\"20:00\"><\/div>\n            <\/div>\n            <button class=\"fit-btn\" id=\"calcIF\">Show Schedule<\/button>\n            <div id=\"if-result\"><\/div>\n        <\/div>`;\n        $('calcIF').addEventListener('click', function() {\n            var proto = $('if-protocol').value;\n            var startTime = $('if-start').value;\n            var [h, m] = startTime.split(':').map(Number);\n            var startDate = new Date(); startDate.setHours(h, m, 0, 0);\n            var fastH, eatH;\n            if (proto === '16:8') { fastH = 16; eatH = 8; }\n            else if (proto === '18:6') { fastH = 18; eatH = 6; }\n            else if (proto === '20:4') { fastH = 20; eatH = 4; }\n            else { fastH = 23; eatH = 1; }\n            var endFast = new Date(startDate.getTime() + fastH * 3600000);\n            var formatTime = d => d.toLocaleTimeString([], { hour:'2-digit', minute:'2-digit', hour12:false });\n            fitData.fasting = proto + ' (' + formatTime(startDate) + ' \u2013 ' + formatTime(endFast) + ')';\n            $('if-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Fasting Schedule<\/div>\n                <div class=\"fit-result-value\">${proto}<\/div>\n                <div class=\"fit-result-label\">Fasting: ${formatTime(startDate)} \u2013 ${formatTime(endFast)} (${fastH}h)<br>Eating window: ${formatTime(endFast)} \u2013 ${formatTime(startDate)} (${eatH}h)<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Step to Calorie ----\n        $('fit-panel-stepcal').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83d\udc63<\/div><div><div class=\"fit-card-title\">Step-to-Calorie Calculator<\/div><div class=\"fit-card-sub\">Convert daily steps to burned calories<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Steps today<\/label><input type=\"number\" id=\"sc-steps\" value=\"8000\"><\/div>\n                <div class=\"fit-input-group\"><label>Weight (kg)<\/label><input type=\"number\" id=\"sc-weight\" value=\"70\" step=\"0.1\"><\/div>\n            <\/div>\n            <button class=\"fit-btn\" id=\"calcSteps\">Calculate<\/button>\n            <div id=\"sc-result\"><\/div>\n        <\/div>`;\n        $('calcSteps').addEventListener('click', function() {\n            var steps = parseInt($('sc-steps').value) || 8000;\n            var w = parseFloat($('sc-weight').value) || 70;\n            \/\/ rough: 0.04 kcal per step adjusted for weight relative to 70kg\n            var calPerStep = 0.04 * (w \/ 70);\n            var totalCal = steps * calPerStep;\n            fitData.stepcal = Math.round(totalCal) + ' kcal';\n            $('sc-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Calories from Steps<\/div>\n                <div class=\"fit-result-value\">${Math.round(totalCal)} <span style=\"font-size:0.6em;\">kcal<\/span><\/div>\n                <div class=\"fit-result-label\">${steps} steps at ~${calPerStep.toFixed(3)} kcal\/step<\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        \/\/ ---- Daily Macro Calculator ----\n        $('fit-panel-macro').innerHTML = `\n        <div class=\"fit-card\">\n            <div class=\"fit-card-header\"><div class=\"fit-card-icon\">\ud83e\udd57<\/div><div><div class=\"fit-card-title\">Daily Macro Calculator<\/div><div class=\"fit-card-sub\">Protein, fat & carb targets<\/div><\/div><\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Weight (kg)<\/label><input type=\"number\" id=\"m-weight\" value=\"70\" step=\"0.1\"><\/div>\n                <div class=\"fit-input-group\"><label>Height (cm)<\/label><input type=\"number\" id=\"m-height\" value=\"170\"><\/div>\n            <\/div>\n            <div class=\"fit-input-row\">\n                <div class=\"fit-input-group\"><label>Age<\/label><input type=\"number\" id=\"m-age\" value=\"30\"><\/div>\n                <div class=\"fit-input-group\"><label>Sex<\/label><select id=\"m-sex\"><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/div>\n            <\/div>\n            <div class=\"fit-input-group\"><label>Activity level<\/label><select id=\"m-activity\">\n                <option value=\"1.2\">Sedentary<\/option><option value=\"1.375\">Light<\/option><option value=\"1.55\" selected>Moderate<\/option><option value=\"1.725\">Active<\/option><option value=\"1.9\">Very Active<\/option>\n            <\/select><\/div>\n            <div class=\"fit-input-group\"><label>Goal<\/label><select id=\"m-goal\">\n                <option value=\"maintain\">Maintain<\/option><option value=\"cut\">Fat loss<\/option><option value=\"bulk\">Muscle gain<\/option>\n            <\/select><\/div>\n            <button class=\"fit-btn\" id=\"calcMacro\">Calculate Macros<\/button>\n            <div id=\"m-result\"><\/div>\n        <\/div>`;\n        $('calcMacro').addEventListener('click', function() {\n            var w = parseFloat($('m-weight').value);\n            var h = parseFloat($('m-height').value);\n            var age = parseFloat($('m-age').value);\n            var sex = $('m-sex').value;\n            var act = parseFloat($('m-activity').value);\n            var goal = $('m-goal').value;\n            var bmr = sex === 'male' ? (10*w + 6.25*h - 5*age + 5) : (10*w + 6.25*h - 5*age - 161);\n            var tdee = bmr * act;\n            var pPct, fPct, cPct, cal;\n            if (goal === 'cut') { pPct = 0.35; fPct = 0.25; cPct = 0.40; cal = tdee - 400; }\n            else if (goal === 'bulk') { pPct = 0.25; fPct = 0.20; cPct = 0.55; cal = tdee + 300; }\n            else { pPct = 0.25; fPct = 0.25; cPct = 0.50; cal = tdee; }\n            var prot = Math.round(cal * pPct \/ 4);\n            var fat = Math.round(cal * fPct \/ 9);\n            var carb = Math.round(cal * cPct \/ 4);\n            fitData.macro = Math.round(cal) + ' kcal';\n            $('m-result').innerHTML = `<div class=\"fit-result\">\n                <div class=\"fit-result-title\">Daily Targets<\/div>\n                <div class=\"fit-result-value\">${Math.round(cal)} <span style=\"font-size:0.6em;\">kcal<\/span><\/div>\n                <div style=\"margin-top:12px;display:grid;grid-template-columns:1fr 1fr 1fr;gap:8px;\">\n                    <div style=\"background:#e8f5e9;padding:10px;border-radius:8px;text-align:center;\"><strong>${prot}g<\/strong><br><small>Protein<\/small><\/div>\n                    <div style=\"background:#fff3e0;padding:10px;border-radius:8px;text-align:center;\"><strong>${fat}g<\/strong><br><small>Fat<\/small><\/div>\n                    <div style=\"background:#e3f2fd;padding:10px;border-radius:8px;text-align:center;\"><strong>${carb}g<\/strong><br><small>Carbs<\/small><\/div>\n                <\/div>\n            <\/div>`;\n            updateSummary();\n        });\n\n        function updateSummary() {\n            var items = [\n                {l:'Cal Burn', v: fitData.calburn || '\u2014'},\n                {l:'Walking Cal', v: fitData.walkcal || '\u2014'},\n                {l:'Pace', v: fitData.pace || '\u2014'},\n                {l:'1RM', v: fitData.oneRM || '\u2014'},\n                {l:'Body Fat', v: fitData.bodyfat || '\u2014'},\n                {l:'Weight Loss', v: fitData.weightloss || '\u2014'},\n                {l:'Weight Gain', v: fitData.weightgain || '\u2014'},\n                {l:'Fasting', v: fitData.fasting || '\u2014'},\n                {l:'Steps Cal', v: fitData.stepcal || '\u2014'},\n                {l:'Macros', v: fitData.macro || '\u2014'}\n            ];\n            var html = '';\n            items.forEach(function(i) {\n                html += '<div class=\"fit-sum-card\"><div class=\"fit-sum-val\">'+i.v+'<\/div><div class=\"fit-sum-lbl\">'+i.l+'<\/div><\/div>';\n            });\n            $('fitSummaryGrid').innerHTML = html;\n        }\n\n        \/\/ Tab switching\n        $('fitTabRow').addEventListener('click', function(e) {\n            var btn = e.target.closest('.fit-tab');\n            if (!btn) return;\n            suite.querySelectorAll('.fit-tab').forEach(b => b.classList.remove('active'));\n            btn.classList.add('active');\n            suite.querySelectorAll('.fit-panel').forEach(p => p.classList.remove('active'));\n            var panel = $('fit-panel-' + btn.dataset.tab);\n            if (panel) panel.classList.add('active');\n        });\n\/\/ ---- Activate tab from URL hash (SEO deep linking) ----\n(function() {\n    var hash = window.location.hash.substring(1); 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