{"id":4382,"date":"2025-10-16T06:49:22","date_gmt":"2025-10-16T06:49:22","guid":{"rendered":"https:\/\/drsarahsakr.com\/?page_id=4382"},"modified":"2025-12-18T21:54:11","modified_gmt":"2025-12-18T21:54:11","slug":"nutricalculator","status":"publish","type":"page","link":"https:\/\/drsarahsakr.com\/en\/nutricalculator\/","title":{"rendered":"nutricalculator"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4382\" class=\"elementor elementor-4382\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b8e92ff e-flex e-con-boxed e-con e-parent\" data-id=\"5b8e92ff\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2bce78d e-flex e-con-boxed e-con e-parent\" data-id=\"2bce78d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37a52ae elementor-widget elementor-widget-html\" data-id=\"37a52ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- \ud83c\udf1f Nutrition Calculator by Dr. Sarah Sakr \u2014 c85.6 -->\n<meta name=\"viewport\" content=\"width=device-width, initial-scale=1\" \/>\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Cairo:wght@700;800;900&display=swap\" rel=\"stylesheet\">\n\n<style>\n:root{\n  --navy:#0e2b57; --navy-2:#142f5f; --ink:#0c1a2a;\n  --gold:#d7b77a; --gold-2:#caa963;\n  --card:#1c3767; --card-2:#23406f; --white:#fff;\n}\n*{box-sizing:border-box}\nbody{margin:0}\n.calc-wrap{\n  direction:rtl; font-family:\"Cairo\",system-ui,-apple-system,Segoe UI,Roboto,Arial,sans-serif;\n  background:linear-gradient(180deg,#0a2346 0%, #0f2f63 100%); color:var(--white);\n  padding:22px 14px 40px;\n}\n.container{max-width:1060px;margin:auto}\nh1,h2,h3,label,p,span,div,button,select,input{font-weight:800}\n.title{text-align:center;margin:0 0 18px;color:var(--gold);font-size:28px;letter-spacing:.2px}\n\n.inputs{display:grid;grid-template-columns: repeat(4,1fr);gap:12px;margin-bottom:10px}\n.field{display:flex;flex-direction:column;gap:6px}\nlabel{color:#f4f7ff;font-size:14px}\ninput[type=\"text\"],select{\n  width:100%;border:none;border-radius:12px;padding:14px 12px;\n  font-size:18px;color:var(--navy);background:#fff;outline:none;\n  box-shadow:0 4px 16px rgba(0,0,0,.15) inset;\n}\nselect,select option{color:var(--navy)}\n.field.full{grid-column:1 \/ -1}\n\n.action-bar{display:flex;gap:8px;align-items:center;margin:10px 0 18px}\n.btn-primary{flex:1;background:var(--gold);color:var(--ink);border:none;border-radius:14px;\n  padding:14px 18px;font-size:20px;cursor:pointer;transition:.2s;box-shadow:0 10px 22px rgba(0,0,0,.2)}\n.btn-primary:hover{background:var(--gold-2)}\n.btn-ghost{background:transparent;color:var(--gold);border:2px solid var(--gold);\n  border-radius:14px;padding:12px 16px;font-size:16px;cursor:pointer}\n\n.brand-ribbon{background:var(--gold);color:var(--ink);border-radius:12px;\n  padding:10px 14px;text-align:center;box-shadow:0 6px 18px rgba(0,0,0,.15);margin-bottom:12px}\n.brand-ribbon strong{font-weight:900}\n\n.results-grid{display:grid;grid-template-columns: repeat(2,1fr);gap:14px}\n.card{\n  background:linear-gradient(180deg,var(--card) 0%, var(--card-2) 100%);\n  border-radius:16px;padding:18px 16px;box-shadow:0 10px 20px rgba(0,0,0,.25);\n  min-height:122px;display:flex;flex-direction:column;justify-content:center;\n  align-items:center;text-align:center\n}\n.card h3{margin:0 0 8px;color:#dfe9ff;font-size:16px}\n.value{font-size:26px;color:#fff;line-height:1.5;margin-bottom:6px}\n.hint{color:#d1daf5;font-size:14px}\n.full{grid-column:1 \/ -1}\n\n.sticky-print{margin-top:10px;border:2px dashed rgba(255,255,255,.15);\n  border-radius:14px;padding:10px;display:flex;gap:10px;justify-content:center;background:rgba(255,255,255,.04)}\n.disclaimer{margin-top:14px;font-size:13px;color:#d6def8;text-align:center;opacity:.9}\n\n\/* \u0645\u0648\u0628\u0627\u064a\u0644 *\/\n@media (max-width:920px){\n  .inputs{grid-template-columns:1fr 1fr}\n  .results-grid{grid-template-columns:1fr}\n}\n\n\/* Overlay \u0644\u062d\u0641\u0638 \u0627\u0644\u0635\u0648\u0631\u0629 (\u0628\u062f\u0648\u0646 popups) *\/\n#pngOverlay{\n  position:fixed;inset:0;z-index:999999;background:rgba(0,0,0,.9);\n  display:none;align-items:center;justify-content:center;padding:18px\n}\n#pngOverlay .inner{max-width:1000px;width:100%}\n#pngOverlay img{width:100%;height:auto;border:6px solid var(--gold);border-radius:12px;display:block}\n#pngOverlay .hint{color:#fff;text-align:center;margin-top:10px;font-size:14px;opacity:.9}\n#pngOverlay .close{\n  position:absolute;top:12px;left:12px;background:#fff;color:#000;border:none;\n  border-radius:10px;padding:8px 12px;font-weight:800;cursor:pointer\n}\n\n\/* \u0646\u0645\u0637 \u0627\u0644\u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0639\u0631\u0636\u064a (\u0644\u0644\u0643\u0644\u0648\u0646 \u0627\u0644\u0645\u062e\u0641\u064a) *\/\n.shot-root{\n  width:1000px; \/* \u0644\u0642\u0637\u0629 \u0639\u0631\u064a\u0636\u0629 *\/\n  background:linear-gradient(180deg,#0a2346 0%, #0f2f63 100%);\n  color:var(--white);\n  padding:0;\n  border-radius:12px;\n}\n.shot-root .brand-ribbon{margin:0 0 12px}\n.shot-root .results-grid{grid-template-columns:1fr 1fr !important}\n.shot-root .card{min-height:130px}\n<\/style>\n\n<div class=\"calc-wrap\">\n  <div class=\"container\">\n    <h2 class=\"title\">\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u2013 \u0645\u0646 \u062f. \u0633\u0627\u0631\u0629 \u0639\u0628\u062f \u0627\u0644\u0644\u0647 \u0635\u0642\u0631<\/h2>\n\n    <div class=\"inputs\">\n      <div class=\"field full\">\n        <label for=\"name\">\u0627\u0644\u0627\u0633\u0645<\/label>\n        <input type=\"text\" id=\"name\" placeholder=\"\u0627\u0643\u062a\u0628 \u0627\u0633\u0645\u0643 \u0647\u0646\u0627\">\n      <\/div>\n\n      <div class=\"field\">\n        <label for=\"gender\">\u0627\u0644\u0646\u0648\u0639<\/label>\n        <select id=\"gender\">\n          <option value=\"\" selected disabled>\u0627\u062e\u062a\u0631<\/option>\n          <option value=\"male\">\u0630\u0643\u0631<\/option>\n          <option value=\"female\">\u0623\u0646\u062b\u0649<\/option>\n        <\/select>\n      <\/div>\n\n      <div class=\"field\">\n        <label for=\"age\">\u0627\u0644\u0639\u0645\u0631 \u00bb \u0633\u0646\u0629<\/label>\n        <input type=\"text\" id=\"age\" placeholder=\"\u0645\u062b\u0627\u0644: 30\"\n               inputmode=\"numeric\" pattern=\"[0-9\u0660-\u0669\u066b.]*\">\n      <\/div>\n\n      <div class=\"field\">\n        <label for=\"height\">\u0627\u0644\u0637\u0648\u0644 \u00bb \u0633\u0645<\/label>\n        <input type=\"text\" id=\"height\" placeholder=\"\u0645\u062b\u0627\u0644: 170\"\n               inputmode=\"numeric\" pattern=\"[0-9\u0660-\u0669\u066b.]*\">\n      <\/div>\n\n      <div class=\"field\">\n        <label for=\"weight\">\u0627\u0644\u0648\u0632\u0646 \u00bb \u0643\u062c\u0645<\/label>\n        <input type=\"text\" id=\"weight\" placeholder=\"\u0645\u062b\u0627\u0644: 70\"\n               inputmode=\"numeric\" pattern=\"[0-9\u0660-\u0669\u066b.]*\">\n      <\/div>\n\n      <div class=\"field full\">\n        <label for=\"activity\">\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/label>\n        <select id=\"activity\">\n          <option value=\"\" selected disabled>\u0627\u062e\u062a\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/option>\n          <option value=\"1.2\">\u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u00bb \u0644\u0627 \u0631\u064a\u0627\u0636\u0629<\/option>\n          <option value=\"1.375\">\u062e\u0641\u064a\u0641 \u00bb 1\u20133 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639<\/option>\n          <option value=\"1.55\">\u0645\u062a\u0648\u0633\u0637 \u00bb 3\u20135 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639<\/option>\n          <option value=\"1.725\">\u0639\u0627\u0644\u064d \u00bb 6\u20137 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639<\/option>\n          <option value=\"1.9\">\u0639\u0627\u0644\u064d \u062c\u062f\u064b\u0627 \u00bb \u0648\u0638\u064a\u0641\u0629 \u0645\u062c\u0647\u062f\u0629<\/option>\n        <\/select>\n      <\/div>\n    <\/div>\n\n    <div class=\"action-bar\">\n      <button class=\"btn-primary\" id=\"computeBtn\">\u0627\u062d\u0633\u0628 \u0627\u0644\u0622\u0646<\/button>\n      <button class=\"btn-ghost\" id=\"savePngBtn\">\u062d\u0641\u0638 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0635\u0648\u0631\u0629 PNG<\/button>\n    <\/div>\n\n    <!-- \u0635\u0646\u062f\u0648\u0642 \u0627\u0644\u0644\u0642\u0637\u0629 (\u0628\u0627\u0646\u0631 + \u0627\u0644\u0646\u062a\u0627\u0626\u062c) -->\n    <div id=\"snapBox\">\n      <div class=\"brand-ribbon\">\n        \u062a\u0645\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u0645\u0648\u0642\u0639 <strong>\u062f. \u0633\u0627\u0631\u0629 \u0639\u0628\u062f \u0627\u0644\u0644\u0647 \u0635\u0642\u0631<\/strong> \u2014 drsarahsakr.com\n      <\/div>\n\n      <section id=\"results\">\n        <div class=\"results-grid\">\n          <div class=\"card full\" id=\"cardName\" style=\"display:none\">\n            <h3>\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0644<\/h3>\n            <div class=\"value\" id=\"outName\">\u2014<\/div>\n            <div class=\"hint\" id=\"outDetails\">\u2014<\/div>\n          <\/div>\n\n          <div class=\"card\"><h3>BMR \u00ab\u0627\u0644\u0623\u064a\u0636 \u2013 \u0627\u0644\u062d\u0631\u0642\u00bb<\/h3>\n            <div class=\"value\" id=\"outBmr\">\u2014<\/div>\n            <div class=\"hint\">\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629<\/div><\/div>\n\n          <div class=\"card\"><h3>BMI \u00ab\u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645\u00bb<\/h3>\n            <div class=\"value\" id=\"outBmi\">\u2014<\/div>\n            <div class=\"hint\" id=\"outBmiHint\">\u2014<\/div><\/div>\n\n          <div class=\"card\"><h3>\u0627\u0644\u0645\u0627\u0621 \u00ab\u0644\u062a\u0631\/\u064a\u0648\u0645\u00bb<\/h3>\n            <div class=\"value\" id=\"outWater\">\u2014<\/div>\n            <div class=\"hint\">\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a<\/div><\/div>\n\n          <div class=\"card\"><h3>TDEE \u00ab\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u00bb<\/h3>\n            <div class=\"value\" id=\"outTdee\">\u2014<\/div>\n            <div class=\"hint\">\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0643\u0644\u064a<\/div><\/div>\n\n          <div class=\"card\"><h3>\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0639\u062f\u0651\u0644 \u00abAJBW\u00bb<\/h3>\n            <div class=\"value\" id=\"outAjbw\">\u2014<\/div>\n            <div class=\"hint\">\u0639\u0646\u062f \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0633\u0645\u0646\u0629<\/div><\/div>\n\n          <div class=\"card\"><h3>\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u00ab\u062a\u0642\u0631\u064a\u0628\u064b\u0627\u00bb<\/h3>\n            <div class=\"value\" id=\"outIdeal\">\u2014<\/div>\n            <div class=\"hint\" id=\"outIdealRange\">\u2014<\/div><\/div>\n        <\/div>\n\n        <div class=\"sticky-print\">\n          <button class=\"btn-primary\" id=\"savePngBtn2\">\u062d\u0641\u0638 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0635\u0648\u0631\u0629 PNG<\/button>\n        <\/div>\n      <\/section>\n    <\/div>\n\n    <div class=\"disclaimer\">\n      \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0644\u0644\u062a\u062b\u0642\u064a\u0641 \u0627\u0644\u0635\u062d\u064a \u0648\u0644\u0627 \u062a\u063a\u0646\u064a \u0639\u0646 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0637\u0628\u064a \u0623\u0648 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0645\u062e\u062a\u0635.\n    <\/div>\n  <\/div>\n<\/div>\n\n<!-- Overlay \u0644\u0639\u0631\u0636\/\u062d\u0641\u0638 \u0627\u0644\u0635\u0648\u0631\u0629 -->\n<div id=\"pngOverlay\" aria-hidden=\"true\">\n  <button class=\"close\" id=\"ovClose\">\u0625\u063a\u0644\u0627\u0642<\/button>\n  <div class=\"inner\">\n    <img id=\"ovImg\" alt=\"Result\">\n    <div class=\"hint\">\u0639\u0644\u0649 iPhone: \u0627\u0636\u063a\u0637 \u0645\u0637\u0648\u0651\u0644\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0635\u0648\u0631\u0629 \u062b\u0645 \u0627\u062e\u062a\u0631 \u00ab\u062d\u0641\u0638 \u0627\u0644\u0635\u0648\u0631\u0629\u00bb \u0623\u0648 \u00ab\u0645\u0634\u0627\u0631\u0643\u0629\u00bb.<\/div>\n  <\/div>\n<\/div>\n\n<script src=\"https:\/\/cdn.jsdelivr.net\/npm\/html2canvas@1.4.1\/dist\/html2canvas.min.js\"><\/script>\n<script>\n\/* c85.6 *\/\n(function(){\n  const $ = s => document.querySelector(s);\n  const els = {\n    name:$('#name'), gender:$('#gender'), age:$('#age'),\n    height:$('#height'), weight:$('#weight'), act:$('#activity'),\n    outName:$('#outName'), outDetails:$('#outDetails'), cardName:$('#cardName'),\n    outBmr:$('#outBmr'), outBmi:$('#outBmi'), outBmiHint:$('#outBmiHint'),\n    outWater:$('#outWater'), outTdee:$('#outTdee'), outAjbw:$('#outAjbw'),\n    outIdeal:$('#outIdeal'), outIdealRange:$('#outIdealRange'),\n    computeBtn:$('#computeBtn'), savePngBtn:$('#savePngBtn'),\n    savePngBtn2:$('#savePngBtn2'), snapBox:$('#snapBox'),\n    ov:$('#pngOverlay'), ovImg:$('#ovImg'), ovClose:$('#ovClose')\n  };\n\n  function normalizeDigits(v){\n    if(v==null) return 0;\n    let s = String(v).trim();\n    const map = {'\u0660':'0','\u0661':'1','\u0662':'2','\u0663':'3','\u0664':'4','\u0665':'5','\u0666':'6','\u0667':'7','\u0668':'8','\u0669':'9',\n                 '\u06f0':'0','\u06f1':'1','\u06f2':'2','\u06f3':'3','\u06f4':'4','\u06f5':'5','\u06f6':'6','\u06f7':'7','\u06f8':'8','\u06f9':'9'};\n    s = s.replace(\/[\u0660-\u0669\u06f0-\u06f9]\/g, d => map[d] || d);\n    s = s.replace(\/[\u066c,\u060c\\s]\/g, '');\n    s = s.replace(\/[\u066b]\/g, '.');\n    s = s.replace(\/[^\\d.]\/g, '');\n    const n = parseFloat(s);\n    return isFinite(n) ? n : 0;\n  }\n \/\/ \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u062a\u064f\u0639\u0631\u0636 \u0628\u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a \u0641\u0642\u0637\nconst fmt = (n, d = 0) =>\n  isNaN(n)\n    ? '\u2014'\n    : new Intl.NumberFormat('en-US', {\n        minimumFractionDigits: d,\n        maximumFractionDigits: d,\n        useGrouping: true\n      }).format(Number(n));\n  const bmiClass=b=>b<18.5?'\u0646\u062d\u0627\u0641\u0629':b<25?'\u0637\u0628\u064a\u0639\u064a':b<30?'\u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646':b<35?'\u0633\u0645\u0646\u0629 1':b<40?'\u0633\u0645\u0646\u0629 2':'\u0633\u0645\u0646\u0629 \u0645\u0641\u0631\u0637\u0629';\n\n  function compute(){\n    const g = (els.gender.value||'').trim();\n    const a = normalizeDigits(els.age.value);\n    const h = normalizeDigits(els.height.value);\n    const w = normalizeDigits(els.weight.value);\n    const act = parseFloat((els.act.value||'').replace('\u066b','.'));\n\n    if(!g || !a || !h || !w || !act){\n      alert('\u0645\u0646 \u0641\u0636\u0644\u0643 \u0627\u0645\u0644\u0623 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0642\u0648\u0644 (\u064a\u0645\u0643\u0646 \u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0628\u0627\u0644\u0639\u0631\u0628\u064a \u0623\u0648 \u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a).');\n      return;\n    }\n\n    els.cardName.style.display='flex';\n    const n = (els.name.value||'').trim() || '\u2014';\n    els.outName.textContent = n;\n    const actText = els.act.options[els.act.selectedIndex].text;\n   els.outDetails.textContent =\n  `\u0627\u0644\u0639\u0645\u0631 \u00bb ${fmt(a,0)} \u0633\u0646\u0629 \u2014 \u0627\u0644\u0637\u0648\u0644 \u00bb ${fmt(h,0)} \u0633\u0645 \u2014 \u0627\u0644\u0648\u0632\u0646 \u00bb ${fmt(w,0)} \u0643\u062c\u0645 \u2014 \u0627\u0644\u0646\u0634\u0627\u0637 \u00bb ${actText}`;\n\n    const m=h\/100, bmi=w\/(m*m);\n    els.outBmi.textContent=fmt(bmi,1); els.outBmiHint.textContent=bmiClass(bmi);\n\n    const bmr=(10*w)+(6.25*h)-(5*a)+(g==='male'?5:-161);\n    els.outBmr.textContent=fmt(bmr,0);\n    els.outTdee.textContent=fmt(bmr*act,0);\n    els.outWater.textContent=fmt(Math.max(1.5,w*0.035),1);\n\n    const ibw=g==='male'?50+0.9*(h-152):45.5+0.9*(h-152);\n    const ajbw=ibw+0.4*(w-ibw); els.outAjbw.textContent=fmt(ajbw,1)+' \u0643\u062c\u0645';\n\n    const low=20*(m*m),high=25*(m*m),mid=22.5*(m*m);\n    els.outIdeal.textContent=fmt(mid,1)+' \u0643\u062c\u0645';\n    els.outIdealRange.textContent='\u0627\u0644\u0646\u0637\u0627\u0642 \u00bb '+fmt(low,1)+' \u2013 '+fmt(high,1);\n  }\n\n  \/\/ \u0625\u0646\u0634\u0627\u0621 \"\u0643\u0644\u0648\u0646\" \u0645\u062e\u0641\u064a \u0628\u0639\u0631\u0636 \u062f\u064a\u0633\u0643\u062a\u0648\u0628 \u0644\u0627\u0644\u062a\u0642\u0627\u0637 \u0644\u0642\u0637\u0629 \u0639\u0631\u0636\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0628\u0627\u064a\u0644\n  function buildShotClone(){\n    const clone = els.snapBox.cloneNode(true);\n    clone.id = 'snapClone';\n    clone.classList.add('shot-root');\n    clone.style.position = 'fixed';\n    clone.style.left = '-2000px'; \/\/ \u062e\u0627\u0631\u062c \u0627\u0644\u0634\u0627\u0634\u0629\n    clone.style.top = '0';\n    clone.style.zIndex = '-1';\n    document.body.appendChild(clone);\n    return clone;\n  }\n\n  async function savePNG(){\n    \/\/ \u0646\u0635\u0628\u0631 \u0644\u062d\u0638\u0629 \u0644\u0648 \u0644\u0633\u0647 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0628\u062a\u062a\u062d\u062f\u062b\n    await new Promise(r=>setTimeout(r,60));\n    const clone = buildShotClone(); \/\/ \u0646\u0633\u062e\u0629 \u0639\u0631\u0636\u064a\u0629\n    html2canvas(clone,{backgroundColor:null,scale:2,useCORS:true})\n      .then(canvas=>{\n        const dataURL = canvas.toDataURL('image\/png');\n        \/\/ \u0646\u0639\u0631\u0636\u0647\u0627 \u0641\u064a Overlay \u0644\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 iOS\n        els.ovImg.src = dataURL;\n        els.ov.style.display = 'flex';\n      })\n      .finally(()=>{ clone.remove(); });\n  }\n\n  els.computeBtn.addEventListener('click', compute);\n  els.savePngBtn.addEventListener('click', savePNG);\n  els.savePngBtn2.addEventListener('click', savePNG);\n  els.ovClose.addEventListener('click', ()=>{ els.ov.style.display='none'; els.ovImg.src=''; });\n\n})();\n<\/script>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9820edc e-flex e-con-boxed e-con e-parent\" data-id=\"9820edc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65c57b1 elementor-widget elementor-widget-html\" data-id=\"65c57b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\n.calc-explainer{\n  background: linear-gradient(180deg,#0f2f63 0%, #0a2346 100%);\n  border: 2px solid rgba(215,183,122,0.4);\n  border-radius: 18px;\n  padding: 28px 26px;\n  margin-top: 45px;\n  color: #ffffff;\n  line-height: 1.9;\n  box-shadow: 0 8px 22px rgba(0,0,0,.25);\n  font-size: 17px;\n  font-family: \"Cairo\", system-ui, -apple-system, Segoe UI, Roboto, Arial, sans-serif;\n  direction: rtl;\n}\n\n.calc-explainer h3{\n  text-align: center;\n  color: #d7b77a;\n  font-size: 24px;\n  margin-bottom: 22px;\n  font-weight: 900;\n}\n\n.calc-explainer p{\n  margin: 14px 0;\n  text-align: justify;\n}\n\n.calc-explainer strong{\n  color: #d7b77a;\n  font-weight: 900;\n}\n\n.calc-explainer .hl{\n  color: #d7b77a;\n  font-weight: 800;\n}\n<\/style>\n\n<div class=\"calc-explainer\">\n  <h3>\ud83d\udcd8 \u0641\u0647\u0645 \u0646\u062a\u0627\u0626\u062c\u0643 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629<\/h3>\n\n  <p>\n    <strong>BMR \u2013 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a:<\/strong>\n    \u0647\u0648 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062a\u0627\u0645\u0629\u060c\n    \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0636\u062e \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645. \u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u062f\u064a\u0643\u060c \u0627\u0631\u062a\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c\n    \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u0627\u062f\u062a \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u062a\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.\n  <\/p>\n\n  <p>\n    <strong>BMI \u2013 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645:<\/strong>\n    \u064a\u064f\u062d\u0633\u0628 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644\u060c \u0648\u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u062a\u0642\u062f\u064a\u0631 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 \u0636\u0645\u0646 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0635\u062d\u064a.\n    \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u0624\u0634\u0631 \u0623\u0642\u0644 \u0645\u0646 18.5 \u0641\u0623\u0646\u062a \u0641\u064a \u0646\u0637\u0627\u0642 \u0627\u0644\u0646\u062d\u0627\u0641\u0629\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u064a\u0646 18.5 \u064824.9 \u0641\u0647\u0648 \u0645\u062b\u0627\u0644\u064a\u060c\n    \u0648\u0628\u064a\u0646 25 \u064829.9 \u064a\u0639\u0646\u064a \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u060c \u0648\u0623\u0639\u0644\u0649 \u0645\u0646 30 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0645\u0646\u0629 \u0628\u062f\u0631\u062c\u0627\u062a\u0647\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.\n  <\/p>\n\n  <p>\n    <strong>TDEE \u2013 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0637\u0627\u0642\u0629:<\/strong>\n    \u0647\u0648 \u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.\n    \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u062a\u062d\u062f\u064a\u062f \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0647\u062f\u0641\n    <span class=\"hl\">\u062e\u0633\u0627\u0631\u0629<\/span> \u0623\u0648 <span class=\"hl\">\u0627\u0643\u062a\u0633\u0627\u0628<\/span>\n    \u0627\u0644\u0648\u0632\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0639\u0644\u0645\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.\n  <\/p>\n\n  <p>\n    <strong>\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0639\u062f\u0651\u0644 (AJBW):<\/strong>\n    \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0639\u0646\u062f \u0648\u062c\u0648\u062f \u0633\u0645\u0646\u0629 \u0645\u0641\u0631\u0637\u0629 \u0644\u062a\u0642\u062f\u064a\u0631 \u0648\u0632\u0646 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0639\u0646\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c\n    \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0648\u0636\u0639 \u062e\u0637\u0637 \u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062d\u0631\u0627\u0631\u064a.\n  <\/p>\n\n  <p>\n    <strong>\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a:<\/strong>\n    \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c\n    \u0648\u064a\u064f\u0639\u062f\u0651 \u0645\u0631\u062c\u0639\u064b\u0627 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0635\u062d\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628.\n  <\/p>\n\n  <p>\n    <strong>\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0645\u0627\u0626\u064a \u0627\u0644\u064a\u0648\u0645\u064a:<\/strong>\n    \u064a\u0642\u062f\u0651\u0631 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u060c\n    \u0648\u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.\n  <\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u2013 \u0645\u0646 \u062f. \u0633\u0627\u0631\u0629 \u0639\u0628\u062f \u0627\u0644\u0644\u0647 \u0635\u0642\u0631 \u0627\u0644\u0627\u0633\u0645 \u0627\u0644\u0646\u0648\u0639 \u0627\u062e\u062a\u0631\u0630\u0643\u0631\u0623\u0646\u062b\u0649 \u0627\u0644\u0639\u0645\u0631 \u00bb \u0633\u0646\u0629 \u0627\u0644\u0637\u0648\u0644 \u00bb \u0633\u0645 \u0627\u0644\u0648\u0632\u0646 \u00bb \u0643\u062c\u0645 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u062e\u062a\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u0642\u0644\u064a\u0644 \u062c\u062f\u064b\u0627 \u00bb \u0644\u0627 \u0631\u064a\u0627\u0636\u0629\u062e\u0641\u064a\u0641 \u00bb 1\u20133 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\u0645\u062a\u0648\u0633\u0637 \u00bb 3\u20135 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\u0639\u0627\u0644\u064d \u00bb 6\u20137 \u0623\u064a\u0627\u0645\/\u0623\u0633\u0628\u0648\u0639\u0639\u0627\u0644\u064d \u062c\u062f\u064b\u0627 \u00bb \u0648\u0638\u064a\u0641\u0629 \u0645\u062c\u0647\u062f\u0629 \u0627\u062d\u0633\u0628 \u0627\u0644\u0622\u0646 \u062d\u0641\u0638 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0635\u0648\u0631\u0629 PNG \u062a\u0645\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u0645\u0648\u0642\u0639 \u062f. \u0633\u0627\u0631\u0629 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