# ==============================================================================
# ENHANCED APP: AI-Powered Fitness Coach
# ==============================================================================
#
# Author: Your Name (Originally by [Original Author Name])
# Bootcamp: GenAI Bootcamp
# Project: Showcase Project
#
# Description:
# This Gradio application serves as a multi-agent AI fitness coach. It provides
# personalized recommendations for BMI/TDEE, workout plans, and nutrition.
#
# Enhancements in this version:
# 1. **Code Refactoring & Readability:** Improved structure, comments, and type hints.
# 2. **AI Coach Persona:** A new "persona" layer that delivers advice in a more
# conversational and encouraging tone, simulating a real coach.
# 3. **Improved UI/UX:** More polished Markdown outputs for a better user experience.
# 4. **Modular & Scalable:** Clear separation of concerns between data calculation
# (helpers), plan generation (agents), and user interface (Gradio).
# 5. **Educational Comments:** Added comments to explain key concepts and formulas,
# useful for the project presentation.
#
# ==============================================================================
import gradio as gr
from typing import List, Literal, Tuple
# ==============================================================================
# SECTION 1: CONFIGURATION & CONSTANTS
# ==============================================================================
# --- Motivation Banner (JavaScript) ---
# This JS snippet rotates motivational quotes in the UI to keep users engaged.
MOTIVATION_JS = """
Let’s begin strong! 🚀
"""
# --- Activity Level Multipliers ---
# These values are used to calculate TDEE based on the Mifflin-St Jeor formula.
ACTIVITY_MULTIPLIERS = {
"Sedentary (office/no exercise)": 1.2,
"Light (1-3x/wk)": 1.375,
"Moderate (3-5x/wk)": 1.55,
"Active (6-7x/wk)": 1.725,
"Athlete (2x/day)": 1.9,
}
# --- Nutrition Constants ---
PROTEIN_PER_KG = 1.6 # g/kg, a good starting point for muscle synthesis
FAT_MIN_G_PER_KG = 0.6 # g/kg, essential for hormonal function
# --- Default Food Options ---
# These lists provide a baseline for the meal planner if the user doesn't specify preferences.
DEFAULT_FOODS = {
"proteins": ["chicken breast", "eggs", "tuna", "lean beef", "laban protein", "tofu"],
"carbs": ["rice", "oats", "potatoes", "pasta", "whole-wheat bread", "dates", "fruit"],
"fats": ["olive oil", "avocado", "nuts", "tahini", "peanut butter"],
"veggies": ["salad mix", "cucumber", "tomato", "broccoli", "spinach"],
}
# ==============================================================================
# SECTION 2: CORE HELPER FUNCTIONS
# (These functions perform the core calculations for fitness metrics.)
# ==============================================================================
def calculate_bmi(height_cm: float, weight_kg: float) -> float:
"""Calculates Body Mass Index (BMI)."""
if height_cm <= 0 or weight_kg <= 0:
return 0.0
height_m = height_cm / 100.0
return round(weight_kg / (height_m ** 2), 2)
def get_bmi_category(bmi: float) -> str:
"""Returns the BMI category string based on the BMI value."""
if bmi <= 0: return "Invalid inputs"
if bmi < 18.5: return "Underweight"
if bmi < 25: return "Normal"
if bmi < 30: return "Overweight"
return "Obese"
def calculate_bmr_mifflin(sex: Literal["male", "female"], age: int, height_cm: float, weight_kg: float) -> float:
"""Calculates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation."""
# The Mifflin-St Jeor equation is considered more accurate than the older Harris-Benedict formula.
s_offset = 5 if sex == "male" else -161
return (10 * weight_kg) + (6.25 * height_cm) - (5 * age) + s_offset
def calculate_tdee(sex: str, age: int, height_cm: float, weight_kg: float, activity: str) -> Tuple[int, int, int]:
"""Calculates Total Daily Energy Expenditure (TDEE) and target calories."""
bmr = calculate_bmr_mifflin(sex, age, height_cm, weight_kg)
factor = ACTIVITY_MULTIPLIERS.get(activity, 1.2)
maintenance_calories = round(bmr * factor)
# Gentle fat loss (-500 kcal) and lean bulk (+300 kcal) are common, sustainable targets.
cut_calories = maintenance_calories - 500
bulk_calories = maintenance_calories + 300
return maintenance_calories, cut_calories, bulk_calories
def calculate_water_intake(weight_kg: float) -> int:
"""Estimates daily water intake based on body weight."""
# A common guideline is 35 ml of water per kg of body weight.
return int(weight_kg * 35)
def calculate_macros(weight_kg: float, calories: int) -> Tuple[int, int, int]:
"""Calculates macronutrient split (Protein, Carbs, Fat) for a given calorie target."""
protein_g = int(round(PROTEIN_PER_KG * weight_kg))
fat_g = int(round(FAT_MIN_G_PER_KG * weight_kg))
calories_from_protein = protein_g * 4
calories_from_fat = fat_g * 9
remaining_calories = calories - calories_from_protein - calories_from_fat
carbs_g = max(0, int(round(remaining_calories / 4)))
return protein_g, carbs_g, fat_g
def filter_foods(options: List[str], avoid: List[str]) -> List[str]:
"""Filters a list of food options based on a list of items to avoid."""
avoid_set = {a.strip().lower() for a in avoid if a.strip()}
res = []
for o in options:
if any(bad in o.lower() for bad in avoid_set):
continue
res.append(o)
return res
# --- Workout Split Definitions ---
# These define the workout routines for different goals and days.
GOAL_SPLITS = {
"Lose fat": ["FBW", "FBW", "LISS Cardio", "Mobility"],
"Maintain": ["Upper", "Lower", "Full Body", "HIIT/Cardio", "Mobility"],
"Build muscle": ["Push", "Pull", "Legs", "Upper", "Lower", "Mobility"],
}
def session_template(name: str) -> List[str]:
"""Provides a compact, beginner-friendly template for a given workout session type."""
# Equipment and level considerations can be added here for more dynamic templates.
if name == "FBW":
return [
"Goblet Squat 3x8-10",
"Push-ups (incline if needed) 3x6-10",
"Dumbbell Row 3x10",
"Hip Hinge (RDL/Good Morning) 3x10",
"Plank 3x30-45s",
]
if name == "Upper":
return [
"DB Bench Press 3x8-10",
"One-arm Row 3x10/side",
"DB Shoulder Press 3x10",
"Lat Pulldown or Assisted Pull 3x8-10",
"Facepull / Band Pull-apart 3x12-15",
]
if name == "Lower":
return [
"Squat pattern 4x6-10",
"Hinge pattern 3x8-10",
"Split Squat/Lunge 3x8/leg",
"Calf Raise 3x12-15",
"Core: Deadbug 3x10",
]
if name == "Push":
return [
"DB Bench Press 4x6-10",
"Incline Push-ups 3x10",
"DB Shoulder Press 3x8-10",
"Lateral Raise 3x12-15",
"Triceps Extensions 3x10-12",
]
if name == "Pull":
return [
"Lat Pulldown / Assisted Pull-ups 4x6-10",
"Seated Row / One-arm Row 3x10",
"Rear Delt Raise 3x12-15",
"DB Curl 3x10-12",
"Back Extension 3x12",
]
if name == "Legs":
return [
"Back/Front/Goblet Squat 4x6-10",
"Romanian Deadlift 3x8-10",
"Leg Press or Step-ups 3x10",
"Hamstring Curl 3x10-12",
"Core: Side Plank 3x30s/side",
]
if name == "HIIT/Cardio":
return ["20–25 min intervals (1 fast / 1 easy) OR 30–40 min brisk walk"]
if name == "LISS Cardio":
return ["30–45 min easy jog/bike/walk (Zone 2)"]
if name == "Mobility":
return ["15–20 min mobility + light stretching & breathing"]
return ["Rest / Light activity (walk 6–8k steps)"]
# ==============================================================================
# SECTION 3: AGENT FUNCTIONS
# (These functions act as specialized "agents" providing fitness advice.)
# ==============================================================================
def agent_bmi_tdee(sex: str, age: int, height_cm: float, weight_kg: float, activity: str, goal: str) -> str:
"""Agent for calculating BMI, TDEE, and daily calorie targets."""
bmi = calculate_bmi(height_cm, weight_kg)
category = get_bmi_category(bmi)
maintenance_cals, cut_cals, bulk_cals = calculate_tdee(sex, age, height_cm, weight_kg, activity)
target_cals = {"Lose fat": cut_cals, "Maintain": maintenance_cals, "Build muscle": bulk_cals}[goal]
water_ml = calculate_water_intake(weight_kg)
water_l = round(water_ml / 1000, 1)
coach_message = generate_coach_response("bmi_tdee", {
"bmi": bmi, "category": category, "maintenance_cals": maintenance_cals,
"target_cals": target_cals, "goal": goal, "water_l": water_l
})
return coach_message
def agent_workout(level: str, days_per_week: int, goal: str, equipment: str) -> str:
"""Agent for generating a weekly workout plan."""
days_per_week = max(2, min(6, int(days_per_week))) # Ensure days are between 2 and 6
base_split = GOAL_SPLITS[goal]
workout_plan = []
for i in range(days_per_week):
session_name = base_split[i % len(base_split)]
exercises = session_template(session_name)
workout_plan.append((f"Day {i+1} — {session_name}", exercises))
coach_message = generate_coach_response("workout", {
"workout_plan": workout_plan, "goal": goal, "level": level, "equipment": equipment
})
return coach_message
def agent_nutrition(weight_kg: float, target_kcal: int, liked_csv: str, avoid_csv: str, meals: int) -> str:
"""Agent for generating a nutrition plan and macronutrient breakdown."""
liked_foods = [x.strip() for x in liked_csv.split(",") if x.strip()]
avoid_foods = [x.strip() for x in avoid_csv.split(",") if x.strip()]
# Filter default foods based on user preferences and avoidances
proteins = filter_foods((liked_foods or DEFAULT_FOODS["proteins"]), avoid_foods)
carbs = filter_foods(DEFAULT_FOODS["carbs"], avoid_foods)
fats = filter_foods(DEFAULT_FOODS["fats"], avoid_foods)
veggies = filter_foods(DEFAULT_FOODS["veggies"], avoid_foods)
protein_g, carb_g, fat_g = calculate_macros(weight_kg, target_kcal)
meals_per_day = max(1, meals)
protein_per_meal, carb_per_meal, fat_per_meal = protein_g // meals_per_day, carb_g // meals_per_day, fat_g // meals_per_day
sample_day_meals = [
f"Meal {i+1}: {proteins[i % len(proteins)]} + {carbs[i % len(carbs)]} "
f"+ {veggies[i % len(veggies)]} + {fats[i % len(fats)]}"
for i in range(meals_per_day)
]
coach_message = generate_coach_response("nutrition", {
"target_kcal": target_kcal, "protein_g": protein_g, "carb_g": carb_g, "fat_g": fat_g,
"protein_per_meal": protein_per_meal, "carb_per_meal": carb_per_meal, "fat_per_meal": fat_per_meal,
"sample_day_meals": sample_day_meals, "proteins": proteins, "carbs": carbs, "fats": fats, "veggies": veggies
})
return coach_message
def coach_all_in_one(
sex, age, height_cm, weight_kg, activity, goal,
level, days, equipment,
liked_csv, avoid_csv, meals
) -> str:
"""Combines all agents to provide a comprehensive fitness and nutrition plan."""
# BMI & TDEE Report
bmi_tdee_report = agent_bmi_tdee(sex, age, height_cm, weight_kg, activity, goal)
# Calculate target calories for nutrition agent
_, cut_cals, bulk_cals = calculate_tdee(sex, age, height_cm, weight_kg, activity)
target_kcal_for_nutrition = {"Lose fat": cut_cals, "Maintain": calculate_tdee(sex, age, height_cm, weight_kg, activity)[0], "Build muscle": bulk_cals}[goal]
# Workout Plan
workout_report = agent_workout(level, days, goal, equipment)
# Nutrition Plan
nutrition_report = agent_nutrition(weight_kg, target_kcal_for_nutrition, liked_csv, avoid_csv, meals)
return f"{bmi_tdee_report}\n---\n{workout_report}\n---\n{nutrition_report}"
# ==============================================================================
# SECTION 4: AI COACH PERSONA - RESPONSE GENERATION
# (This function adds a conversational layer to the output.)
# ==============================================================================
def generate_coach_response(agent_type: str, data: dict) -> str:
"""Generates a coach-like, encouraging response based on agent output.
This adds a 'persona' to the AI, making the interaction more engaging.
"""
if agent_type == "bmi_tdee":
bmi = data["bmi"]
category = data["category"]
maintenance_cals = data["maintenance_cals"]
target_cals = data["target_cals"]
goal = data["goal"]
water_l = data["water_l"]
response = f"""### 📊 Your Fitness Snapshot, Coach!
Hey there, future fitness legend! Let's break down your numbers:
- **BMI:** `{bmi}` → **{category}**
*Coach says:* This gives us a baseline, but remember, it's just one piece of the puzzle! We focus on overall health.
- **Maintenance Calories:** **{maintenance_cals} kcal/day**
*Coach says:* This is your daily energy sweet spot to stay exactly where you are.
- **Target for your goal ({goal}):** **{target_cals} kcal/day**
*Coach says:* To hit your {goal.lower()} goal, we're aiming for this calorie target. Every bite counts towards your success!
- **Water recommendation:** ~ **{water_l} L/day**
*Coach says:* Hydration is key for energy, recovery, and overall awesomeness! Keep that water bottle close.
Great start! Let's keep this momentum going!"""
elif agent_type == "workout":
workout_plan = data["workout_plan"]
goal = data["goal"]
level = data["level"]
equipment = data["equipment"]
plan_md = ""
for title, items in workout_plan:
plan_md += f"\n**{title}**\n" + "\n".join([f"- {x}" for x in items]) + "\n"
response = f"""### 🏋️ Your Personalized Workout Plan, Champ!
Alright, {level} athlete! Here’s your custom workout roadmap to {goal.lower()}:
{plan_md}
*Coach says:* Remember to warm up, cool down, and listen to your body. Focus on form over weight, and let's crush those goals! Rest 60–90s between sets. Aim for ~2 reps in reserve (RIR 2).
Let's get those gains!"""
elif agent_type == "nutrition":
target_kcal = data["target_kcal"]
protein_g = data["protein_g"]
carb_g = data["carb_g"]
fat_g = data["fat_g"]
protein_per_meal = data["protein_per_meal"]
carb_per_meal = data["carb_per_meal"]
fat_per_meal = data["fat_per_meal"]
sample_day_meals = data["sample_day_meals"]
proteins = data["proteins"]
carbs = data["carbs"]
fats = data["fats"]
veggies = data["veggies"]
sample_meals_md = chr(10).join([f"- {m}" for m in sample_day_meals])
response = f"""### 🥗 Fuel Your Success: Your Nutrition Blueprint!
Nutrition is your secret weapon, and here’s how we’re fueling your body for **{target_kcal} kcal/day**:
- **Macros (approx.):** Protein **{protein_g} g**, Carbs **{carb_g} g**, Fat **{fat_g} g**
*Coach says:* This balance will support your energy and recovery. Per meal, that's roughly **{protein_per_meal}/{carb_per_meal}/{fat_per_meal} g** (P/C/F).
- **Preferred foods used:** {
", ".join(proteins[:3])} …
**Sample Day:**
{sample_meals_md}
**Grocery list (starter):**
- **Protein:** {", ".join(proteins)}
- **Carbs:** {", ".join(carbs)}
- **Fats:** {", ".join(fats)}
- **Veggies:** {", ".join(veggies)}
*Coach says:* Aim for 20–30g protein per meal, load up on diverse veggies, and don't forget 1–2 pieces of fruit daily for those vital micronutrients! Let’s nourish that body!"""
else:
response = """### 🤔 Unrecognized Request
My apologies, coach. I'm not sure how to respond to that request yet. Let's stick to the plan!"""
return response
# ==============================================================================
# SECTION 5: GRADIO USER INTERFACE
# (Defines the interactive web interface using Gradio.)
# ==============================================================================
with gr.Blocks(
title="Beginner Gym Coach — Multi-Agent",
css="""
.motivation{
background:#fff6e5;
border-left:6px solid #ffa84b;
padding:10px 14px;
border-radius:8px;
font-size:16px;
margin-bottom:10px;
}
h3 { font-size: 1.5em; margin-top: 1em; }
h4 { font-size: 1.2em; margin-top: 0.8em; }
strong { color: #2E8B57; } /* A nice green for emphasis */
/* Further styling can be added here for a more polished look */
"""
) as demo:
gr.Markdown("## 🏋️ Beginner Gym Coach — Multi-Agent\n### Your AI-Powered Guide to a Healthier You!\nGive me your basics and I’ll coach you to success.")
gr.HTML(MOTIVATION_JS)
with gr.Tabs():
# -------- BMI & TDEE Tab --------
with gr.Tab("BMI & TDEE"):
gr.Markdown("#### Understand your body composition and daily energy needs.")
with gr.Row():
with gr.Column(scale=1):
sex = gr.Radio(["male","female"], value="female", label="Sex")
age = gr.Slider(15, 70, value=24, step=1, label="Age")
height = gr.Slider(130, 210, value=165, step=1, label="Height (cm)")
weight = gr.Slider(35, 160, value=60, step=0.5, label="Weight (kg)")
activity = gr.Dropdown(list(ACTIVITY_MULTIPLIERS.keys()),
value="Light (1-3x/wk)", label="Activity Level")
goal = gr.Radio(["Lose fat","Maintain","Build muscle"],
value="Maintain", label="Fitness Goal")
btn1 = gr.Button("Calculate BMI & TDEE")
with gr.Column(scale=1):
out1 = gr.Markdown()
btn1.click(agent_bmi_tdee, [sex, age, height, weight, activity, goal], out1)
# -------- Workout Plan Tab --------
with gr.Tab("Workout Plan"):
gr.Markdown("#### Get a structured weekly workout plan tailored to your goals.")
with gr.Row():
with gr.Column(scale=1):
level = gr.Radio(["Beginner","Intermediate"], value="Beginner", label="Experience Level")
days = gr.Slider(2, 6, value=4, step=1, label="Training Days per Week")
goal_w = gr.Radio(["Lose fat","Maintain","Build muscle"],
value="Build muscle", label="Workout Goal")
equipment = gr.Dropdown(["Gym (machines/dumbbells)",
"Home (bands/db)", "Bodyweight only"],
value="Gym (machines/dumbbells)", label="Available Equipment")
btn2 = gr.Button("Generate Workout Plan")
with gr.Column(scale=1):
out2 = gr.Markdown()
btn2.click(agent_workout, [level, days, goal_w, equipment], out2)
# -------- Nutrition Tab --------
with gr.Tab("Nutrition"):
gr.Markdown("#### Discover your macro breakdown and a sample meal plan.")
with gr.Row():
with gr.Column(scale=1):
target_kcal = gr.Number(value=1900, label="Target Calories (kcal/day)")
weight_n = gr.Number(value=60, label="Current Weight (kg)")
liked = gr.Textbox(label="Preferred foods (comma-separated)",
placeholder="e.g., chicken, eggs, rice, oats, salad, laban")
avoid = gr.Textbox(label="Foods to avoid (allergies, dislikes - comma-separated)",
placeholder="e.g., nuts, shrimp, gluten")
meals = gr.Slider(2, 6, value=3, step=1, label="Meals per Day")
btn3 = gr.Button("Build Meal Plan")
with gr.Column(scale=1):
out3 = gr.Markdown()
btn3.click(agent_nutrition, [weight_n, target_kcal, liked, avoid, meals], out3)
# -------- All-in-One Coach Tab --------
with gr.Tab("All-in-One Coach"):
gr.Markdown("#### Get a complete, integrated fitness and nutrition strategy.")
with gr.Row():
with gr.Column(scale=1):
sex2 = gr.Radio(["male","female"], value="female", label="Sex")
age2 = gr.Slider(15, 70, value=24, step=1, label="Age")
height2 = gr.Slider(130, 210, value=165, step=1, label="Height (cm)")
weight2 = gr.Slider(35, 160, value=60, step=0.5, label="Weight (kg)")
activity2 = gr.Dropdown(list(ACTIVITY_MULTIPLIERS.keys()),
value="Light (1-3x/wk)", label="Activity Level")
goal2 = gr.Radio(["Lose fat","Maintain","Build muscle"],
value="Build muscle", label="Overall Goal")
level2 = gr.Radio(["Beginner","Intermediate"], value="Beginner", label="Experience Level")
days2 = gr.Slider(2, 6, value=4, step=1, label="Training Days per Week")
equipment2 = gr.Dropdown(["Gym (machines/dumbbells)",
"Home (bands/db)", "Bodyweight only"],
value="Gym (machines/dumbbells)", label="Available Equipment")
liked2 = gr.Textbox(label="Preferred foods", placeholder="e.g., chicken, eggs, rice, potatoes")
avoid2 = gr.Textbox(label="Foods to avoid", placeholder="e.g., nuts, shrimp")
meals2 = gr.Slider(2, 6, value=3, step=1, label="Meals per Day")
btn4 = gr.Button("Get My Full Plan 🚀")
with gr.Column(scale=1):
out4 = gr.Markdown()
btn4.click(
coach_all_in_one,
[sex2, age2, height2, weight2, activity2, goal2,
level2, days2, equipment2, liked2, avoid2, meals2],
out4
)
if __name__ == "__main__":
demo.launch()