Embed

<div style="max-width: 420px; margin: auto; font-family: Arial, sans-serif; border: 1px solid #ddd; padding: 20px; border-radius: 12px; box-shadow: 0 2px 8px rgba(0,0,0,0.1); background-color: #fff;">
  <h3 style="text-align: center; color: #333;">Cut or Bulk Calculator 📏</h3>
  <p style="font-size: 14px; color: #555;">Use a tape measure — enter your details below:</p>

  <label>Height (cm):</label><br>
  <input type="number" id="height" placeholder="e.g. 175" style="width: 100%; margin-bottom: 10px; padding: 8px; border-radius: 5px; border: 1px solid #ccc;"><br>

  <label>Waist circumference (cm):</label><br>
  <input type="number" id="waist" placeholder="e.g. 85" style="width: 100%; margin-bottom: 10px; padding: 8px; border-radius: 5px; border: 1px solid #ccc;"><br>

  <label>Sex:</label><br>
  <select id="sex" style="width: 100%; margin-bottom: 15px; padding: 8px; border-radius: 5px; border: 1px solid #ccc;">
    <option value="male">Male</option>
    <option value="female">Female</option>
  </select><br>

  <button onclick="calculateDecision()" style="width: 100%; padding: 12px; background-color: #4CAF50; color: white; font-size: 16px; border: none; border-radius: 5px; cursor: pointer;">Calculate</button>

  <div id="result" style="margin-top: 20px; font-weight: bold; text-align: center;"></div>

  <div id="progress-container" style="margin-top: 15px; background-color: #eee; border-radius: 10px; overflow: hidden; height: 20px; display: none;">
    <div id="progress-bar" style="height: 100%; width: 0%; text-align: center; color: white; line-height: 20px; font-size: 12px;"></div>
  </div>
</div>

<script>
  function calculateDecision() {
    var height = document.getElementById("height").value;
    var waist = document.getElementById("waist").value;
    var sex = document.getElementById("sex").value;

    if (height <= 0 || waist <= 0) {
      document.getElementById("result").innerHTML = "Please enter valid numbers for height and waist.";
      document.getElementById("progress-container").style.display = "none";
      return;
    }

    var whtr = waist / height;
    var recommendation = "";
    var bodyFat = 0;
    var color = "";

    // Cut/Bulk recommendation
    if (whtr < 0.45) {
      recommendation = "You are lean — suitable to bulk if desired.";
      color = "#4CAF50"; // green
    } else if (whtr >= 0.45 && whtr <= 0.52) {
      recommendation = "Neutral zone — you may choose to lean bulk, maintain, or cut based on personal goals.";
      color = "#FFC107"; // amber
    } else if (whtr > 0.52 && whtr <= 0.57) {
      recommendation = "Cut recommended — body fat is starting to creep up.";
      color = "#FF5722"; // orange-red
    } else {
      recommendation = "Strong cut recommended — high fat mass detected.";
      color = "#F44336"; // red
    }

    // More accurate Body Fat % formula (Woolcott & Bergman 2011)
    if (sex === "male") {
      bodyFat = (64.0 * whtr) - 20.7;
    } else {
      bodyFat = (76.5 * whtr) - 20.7;
    }

    // Clamp body fat % to realistic range
    if (bodyFat < 3) bodyFat = 3;
    if (bodyFat > 60) bodyFat = 60;

    // Display result text
    document.getElementById("result").innerHTML = 
      "Your Waist-to-Height Ratio is <strong>" + whtr.toFixed(3) + "</strong>.<br>" +
      "Estimated Body Fat %: <strong>" + bodyFat.toFixed(1) + "%</strong>.<br><br>" +
      "<span style='color: " + color + ";'>" + recommendation + "</span>";

    // Display progress bar
    document.getElementById("progress-container").style.display = "block";
    document.getElementById("progress-bar").style.width = Math.min(bodyFat, 50) + "%";
    document.getElementById("progress-bar").style.backgroundColor = color;
    document.getElementById("progress-bar").innerText = bodyFat.toFixed(1) + "%";
  }
</script>


Rise with Marcus

I offer personal training to people. I can help improve people’s body shape through losing fat and gaining muscle. Through this I help with their physique, strength, tone and prepare them for holiday or improve their health.