@extends('layouts.app')
@section('title', 'Kalorienrechner – Tagesbedarf berechnen | kotsch.tech')
@section('meta_description', 'Kalorienrechner: Täglichen Kalorienbedarf kostenlos berechnen. Basalstoffwechsel und Gesamtkalorienbedarf nach Alter, Größe, Gewicht und Aktivität.')
@section('meta_extra')
<meta name="keywords" content="Kalorienrechner, Kalorien berechnen, Tagesbedarf Kalorien, Basalstoffwechsel berechnen, Kalorienbedarf, wie viele Kalorien brauche ich, Abnehmen Kalorien">
@endsection
@section('content')
@include('tools._tool_base')
<style>
.macro-bar-wrap { display: flex; height: 10px; border-radius: 999px; overflow: hidden; margin: 10px 0 6px; gap: 2px; }
.macro-bar { height: 100%; border-radius: 999px; transition: width 0.5s; }
.macro-legend { display: flex; gap: 14px; flex-wrap: wrap; font-size: 0.75rem; font-weight: 700; }
.macro-dot { width: 10px; height: 10px; border-radius: 999px; display: inline-block; margin-right: 4px; }
.goal-btn-row { display: flex; gap: 8px; flex-wrap: wrap; margin-bottom: 20px; }
.goal-btn { padding: 9px 18px; border-radius: 999px; border: 2px solid var(--line); background: var(--card);
    font: inherit; font-weight: 700; font-size: 0.88rem; cursor: pointer; color: var(--muted); transition: all 0.15s; }
.goal-btn.active { background: var(--accent); color: #fff; border-color: var(--accent); }
</style>

<div class="tool-page">
<div class="tool-container">
    <div class="tool-header">
        <span class="t-tag"><i class="fas fa-fire"></i> Gesundheit</span>
        <h1 class="tool-h1">Kalorienbedarf<br><span>berechnen.</span></h1>
        <p class="tool-sub">Täglicher Kalorienbedarf nach Mifflin-St-Jeor – inklusive Makronährstoffe und Zielkalorien.</p>
    </div>

    <div class="t-panel">
        <div class="t-grid-2">
            <div class="t-field">
                <label class="t-label">Geschlecht</label>
                <select class="t-input t-select" id="sex" onchange="calc()">
                    <option value="m">Männlich</option>
                    <option value="f">Weiblich</option>
                </select>
            </div>
            <div class="t-field">
                <label class="t-label">Alter (Jahre)</label>
                <input type="number" class="t-input" id="age" placeholder="z.B. 30" min="10" max="120" oninput="calc()">
            </div>
            <div class="t-field">
                <label class="t-label">Größe (cm)</label>
                <input type="number" class="t-input" id="height" placeholder="z.B. 175" min="100" max="250" oninput="calc()">
            </div>
            <div class="t-field">
                <label class="t-label">Gewicht (kg)</label>
                <input type="number" class="t-input" id="weight" placeholder="z.B. 75" min="20" max="300" oninput="calc()">
            </div>
        </div>
        <div class="t-field">
            <label class="t-label">Aktivitätslevel</label>
            <select class="t-input t-select" id="activity" onchange="calc()">
                <option value="1.2">Sehr wenig – kein Sport, Bürojob</option>
                <option value="1.375">Leicht aktiv – 1–3× Sport/Woche</option>
                <option value="1.55" selected>Mäßig aktiv – 3–5× Sport/Woche</option>
                <option value="1.725">Sehr aktiv – 6–7× Sport/Woche</option>
                <option value="1.9">Extrem aktiv – körperliche Arbeit + Sport</option>
            </select>
        </div>
        <div class="t-error" id="kcal-error"></div>
        <div class="t-info" style="margin-top:14px">Schaetzung nach Formel, keine medizinische oder ernaehrungstherapeutische Beratung. Bei Erkrankungen, Schwangerschaft, Minderjaehrigen oder Extremwerten Fachpersonal fragen.</div>
    </div>

    <div id="results" style="display:none">
        <div class="t-panel">
            <div class="t-panel-title"><i class="fas fa-bullseye"></i> Ziel wählen</div>
            <div class="goal-btn-row">
                <button class="goal-btn active" onclick="setGoal('maintain',this)">Gewicht halten</button>
                <button class="goal-btn" onclick="setGoal('lose',this)">Abnehmen</button>
                <button class="goal-btn" onclick="setGoal('gain',this)">Zunehmen</button>
            </div>
            <div style="text-align:center;margin-bottom:16px">
                <div class="t-result-big" id="goal-kcal" style="font-size:3.5rem">–</div>
                <div class="t-result-lbl" id="goal-lbl">kcal / Tag</div>
                <div class="t-info" id="goal-desc" style="margin-top:8px"></div>
            </div>
        </div>

        <div class="t-panel">
            <div class="t-panel-title"><i class="fas fa-chart-pie"></i> Alle Werte im Überblick</div>
            <div class="t-grid-4">
                <div class="t-stat-card"><div class="t-stat-num" id="bmr-val">–</div><div class="t-stat-lbl">Grundumsatz</div></div>
                <div class="t-stat-card accent"><div class="t-stat-num" id="tdee-val">–</div><div class="t-stat-lbl">Gesamtbedarf</div></div>
                <div class="t-stat-card"><div class="t-stat-num" id="lose-val">–</div><div class="t-stat-lbl">Abnehmen (−500)</div></div>
                <div class="t-stat-card"><div class="t-stat-num" id="gain-val">–</div><div class="t-stat-lbl">Zunehmen (+300)</div></div>
            </div>
        </div>

        <div class="t-panel">
            <div class="t-panel-title"><i class="fas fa-drumstick-bite"></i> Makronährstoffe (Zielkalorien)</div>
            <div class="macro-bar-wrap">
                <div class="macro-bar" id="mb-protein" style="background:#10b981"></div>
                <div class="macro-bar" id="mb-fat"     style="background:#f59e0b"></div>
                <div class="macro-bar" id="mb-carbs"   style="background:#6366f1"></div>
            </div>
            <div class="macro-legend" style="margin-bottom:16px">
                <span><span class="macro-dot" style="background:#10b981"></span>Protein</span>
                <span><span class="macro-dot" style="background:#f59e0b"></span>Fett</span>
                <span><span class="macro-dot" style="background:#6366f1"></span>Kohlenhydrate</span>
            </div>
            <div class="t-row"><span class="t-row-lbl">Protein (30%)</span><span class="t-row-val" id="macro-protein">– g</span></div>
            <div class="t-row"><span class="t-row-lbl">Fett (25%)</span><span class="t-row-val" id="macro-fat">– g</span></div>
            <div class="t-row"><span class="t-row-lbl">Kohlenhydrate (45%)</span><span class="t-row-val" id="macro-carbs">– g</span></div>
        </div>
    </div>
</div>
@include('tools._ads_banner')
</div>

<script>
let tdee = 0, currentGoal = 'maintain';
const goals = {
    maintain: { offset: 0,    lbl: 'Gewicht halten',     desc: 'Genau so viele Kalorien wie du verbrauchst.' },
    lose:     { offset: -500, lbl: 'Abnehmen (−500 kcal)',desc: 'Ein Defizit von 500 kcal/Tag entspricht ca. 0,5 kg Verlust pro Woche.' },
    gain:     { offset: +300, lbl: 'Zunehmen (+300 kcal)',desc: 'Ein moderater Überschuss für sauberen Muskelaufbau.' },
};
function setGoal(g, btn) {
    currentGoal = g;
    document.querySelectorAll('.goal-btn').forEach(b => b.classList.remove('active'));
    btn.classList.add('active');
    updateGoal();
}
function calc() {
    const age = parseInt(document.getElementById('age').value);
    const h   = parseInt(document.getElementById('height').value);
    const w   = parseInt(document.getElementById('weight').value);
    const err = document.getElementById('kcal-error');
    const errors = [];
    if (!age || age < 10 || age > 120) errors.push('Alter (10–120)');
    if (!h   || h   < 100 || h > 250)  errors.push('Größe (100–250 cm)');
    if (!w   || w   < 20  || w > 300)  errors.push('Gewicht (20–300 kg)');
    if (errors.length) {
        err.textContent = 'Bitte korrekte Werte eingeben: ' + errors.join(', ');
        err.style.display = 'block';
        document.getElementById('results').style.display = 'none';
        return;
    }
    err.style.display = 'none';
    const sex = document.getElementById('sex').value;
    const act = parseFloat(document.getElementById('activity').value);
    const bmr = sex === 'm' ? 10*w + 6.25*h - 5*age + 5 : 10*w + 6.25*h - 5*age - 161;
    tdee = Math.round(bmr * act);
    const loseV = Math.max(1000, tdee - 500);
    document.getElementById('bmr-val').textContent  = Math.round(bmr).toLocaleString('de-DE') + ' kcal';
    document.getElementById('tdee-val').textContent = tdee.toLocaleString('de-DE') + ' kcal';
    document.getElementById('lose-val').textContent = loseV.toLocaleString('de-DE') + ' kcal';
    document.getElementById('gain-val').textContent = (tdee + 300).toLocaleString('de-DE') + ' kcal';
    document.getElementById('results').style.display = 'block';
    updateGoal();
}
function updateGoal() {
    if (!tdee) return;
    const g    = goals[currentGoal];
    const kcal = Math.max(1000, tdee + g.offset);
    document.getElementById('goal-kcal').textContent = kcal.toLocaleString('de-DE');
    document.getElementById('goal-lbl').textContent  = g.lbl + ' kcal / Tag';
    document.getElementById('goal-desc').textContent = g.desc;
    const protein = Math.round(kcal * 0.30 / 4);
    const fat     = Math.round(kcal * 0.25 / 9);
    const carbs   = Math.round(kcal * 0.45 / 4);
    document.getElementById('macro-protein').textContent = protein.toLocaleString('de-DE') + ' g';
    document.getElementById('macro-fat').textContent     = fat.toLocaleString('de-DE')     + ' g';
    document.getElementById('macro-carbs').textContent   = carbs.toLocaleString('de-DE')   + ' g';
    document.getElementById('mb-protein').style.width = '30%';
    document.getElementById('mb-fat').style.width     = '25%';
    document.getElementById('mb-carbs').style.width   = '45%';
}
</script>

@include('tools._seo_content', ['toolSlug' => 'kalorienrechner', 'toolName' => 'Kalorienrechner'])

@endsection