# app.py
import gradio as gr
from typing import List, Literal, Tuple

# -------------------------------
# Motivation banner (rotates every 10s via JS)
# -------------------------------
MOTIVATION_JS = """
<div id="motivation" class="motivation">Let’s begin strong! 🚀</div>
<script>
  const MOTIVATION = [
    "You’re doing great—one step at a time! 💪",
    "Small habits, big results. Keep going. 🔁",
    "Hydrate and move—your future self thanks you. 💧",
    "Form first, weight second. You’ve got this. 🧠",
    "Consistency beats intensity. Show up today. ✅",
  ];
  let i = 0;
  function tick(){
    const el = document.getElementById("motivation");
    if (!el) return;
    el.textContent = MOTIVATION[i % MOTIVATION.length];
    i++;
  }
  tick();                  // first line immediately
  setInterval(tick, 10000); // then every 10s
</script>
"""

# -------------------------------
# Helpers: BMI / BMR / TDEE
# -------------------------------
def bmi_value(height_cm: float, weight_kg: float) -> float:
    if height_cm <= 0 or weight_kg <= 0:
        return 0.0
    h_m = height_cm / 100.0
    return round(weight_kg / (h_m ** 2), 2)

def bmi_category(bmi: float) -> str:
    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 bmr_mifflin(sex: Literal["male","female"], age: int, height_cm: float, weight_kg: float) -> float:
    # Mifflin–St Jeor
    s = 5 if sex == "male" else -161
    return 10*weight_kg + 6.25*height_cm - 5*age + s

ACTIVITY = {
    "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,
}

def tdee(sex: str, age: int, height_cm: float, weight_kg: float, activity: str) -> Tuple[int, int, int]:
    base = bmr_mifflin(sex, age, height_cm, weight_kg)
    factor = ACTIVITY.get(activity, 1.2)
    maintenance = round(base * factor)
    cut = maintenance - 500           # gentle fat loss
    bulk = maintenance + 300          # lean bulk
    return maintenance, cut, bulk

def water_intake_ml(weight_kg: float) -> int:
    # 35 ml per kg (simple guideline)
    return int(weight_kg * 35)

# -------------------------------
# Agent 1: BMI & TDEE
# -------------------------------
def agent_bmi_tdee(sex, age, height_cm, weight_kg, activity, goal):
    bmi = bmi_value(height_cm, weight_kg)
    cat = bmi_category(bmi)
    maint, cut, bulk = tdee(sex, age, height_cm, weight_kg, activity)
    target = {"Lose fat": cut, "Maintain": maint, "Build muscle": bulk}[goal]
    water = water_intake_ml(weight_kg)
    water_l = round(water / 1000, 1)

    md = f"""### 📊 BMI & TDEE
- **BMI:** `{bmi}` → **{cat}**
- **Maintenance Calories:** **{maint} kcal/day**
- **Target for goal ({goal}):** **{target} kcal/day**
- **Water recommendation:** ~ **{water_l} L/day** (≈ {water} ml)

"""
    return md

# -------------------------------
# Agent 2: Workout Plan Generator
# -------------------------------
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, level: str, equipment: str) -> List[str]:
    # Compact, beginner-friendly 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)"]

def agent_workout(level: str, days_per_week: int, goal: str, equipment: str):
    days_per_week = max(2, min(6, int(days_per_week)))
    base = GOAL_SPLITS[goal]
    plan = []
    for i in range(days_per_week):
        name = base[i % len(base)]
        items = session_template(name, level, equipment)
        plan.append((f"Day {i+1} — {name}", items))

    md = "### 🏋️ Weekly Plan\n"
    for title, items in plan:
        md += f"\n**{title}**\n" + "\n".join([f"- {x}" for x in items]) + "\n"
    md += "\n*Rest 60–90s between sets. Aim for ~2 reps in reserve (RIR 2).*"
    return md

# -------------------------------
# Agent 3: Nutrition & Meal Plan
# -------------------------------
PROTEIN_PER_KG = 1.6   # g/kg for beginners
FAT_MIN_G_PER_KG = 0.6 # g/kg

def macros_for_calories(weight_kg: float, calories: int) -> Tuple[int, int, int]:
    protein_g = int(round(PROTEIN_PER_KG * weight_kg))
    fat_g = int(round(FAT_MIN_G_PER_KG * weight_kg))
    cals_from_p = protein_g * 4
    cals_from_f = fat_g * 9
    carbs_g = max(0, int(round((calories - cals_from_p - cals_from_f) / 4)))
    return protein_g, carbs_g, fat_g

def filter_foods(options: List[str], avoid: List[str]) -> List[str]:
    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

DEFAULT_PROTEINS = ["chicken breast", "eggs", "tuna", "lean beef", "laban protein", "tofu"]
DEFAULT_CARBS    = ["rice", "oats", "potatoes", "pasta", "whole-wheat bread", "dates", "fruit"]
DEFAULT_FATS     = ["olive oil", "avocado", "nuts", "tahini", "peanut butter"]
DEFAULT_VEGS     = ["salad mix", "cucumber", "tomato", "broccoli", "spinach"]

def agent_nutrition(weight_kg: float, target_kcal: int, liked_csv: str, avoid_csv: str, meals: int):
    liked = [x.strip() for x in liked_csv.split(",") if x.strip()]
    avoid = [x.strip() for x in avoid_csv.split(",") if x.strip()]

    proteins = filter_foods((liked or DEFAULT_PROTEINS), avoid)
    carbs    = filter_foods(DEFAULT_CARBS, avoid)
    fats     = filter_foods(DEFAULT_FATS, avoid)
    vegs     = filter_foods(DEFAULT_VEGS, avoid)

    p, c, f = macros_for_calories(weight_kg, target_kcal)
    per_meal = max(1, meals)
    p_m, c_m, f_m = p // per_meal, c // per_meal, f // per_meal

    sample_day = [
        f"Meal {i+1}: {proteins[i % len(proteins)]} + {carbs[i % len(carbs)]} "
        f"+ {vegs[i % len(vegs)]} + {fats[i % len(fats)]}"
        for i in range(per_meal)
    ]

    md = f"""### 🥗 Nutrition Plan
- **Target:** **{target_kcal} kcal/day**
- **Macros (approx.):** Protein **{p} g**, Carbs **{c} g**, Fat **{f} g** → per meal ≈ **{p_m}/{c_m}/{f_m} g**
- **Preferred foods used:** {", ".join(proteins[:3])} …

**Sample Day:**
{chr(10).join([f"- {m}" for m in sample_day])}

**Grocery list (starter):**
- Protein: {", ".join(proteins)}
- Carbs: {", ".join(carbs)}
- Fats: {", ".join(fats)}
- Veggies: {", ".join(vegs)}

> Tips: add 20–30 g protein each meal, plenty of veggies, and 1–2 pieces of fruit/day.
"""
    return md

# -------------------------------
# Chained: All-in-One Coach
# -------------------------------
def coach_all_in_one(
    sex, age, height_cm, weight_kg, activity, goal,
    level, days, equipment,
    liked_csv, avoid_csv, meals
):
    report = agent_bmi_tdee(sex, age, height_cm, weight_kg, activity, goal)
    maint, cut, bulk = tdee(sex, age, height_cm, weight_kg, activity)
    target = {"Lose fat": cut, "Maintain": maint, "Build muscle": bulk}[goal]
    w = agent_workout(level, days, goal, equipment)
    n = agent_nutrition(weight_kg, target, liked_csv, avoid_csv, meals)
    return report + "\n---\n" + w + "\n---\n" + n

# -------------------------------
# UI
# -------------------------------
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;
      }
    """
) as demo:
    gr.Markdown("## 🏋️ Beginner Gym Coach — Multi-Agent\nGive me your basics and I’ll coach you.")
    gr.HTML(MOTIVATION_JS)

    with gr.Tabs():
        # -------- BMI & TDEE --------
        with gr.Tab("BMI & TDEE"):
            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.keys()),
                                           value="Light (1-3x/wk)", label="Activity")
                    goal = gr.Radio(["Lose fat","Maintain","Build muscle"],
                                    value="Maintain", label="Goal")
                    btn1 = gr.Button("Calculate")
                with gr.Column(scale=1):
                    out1 = gr.Markdown()
            btn1.click(agent_bmi_tdee, [sex, age, height, weight, activity, goal], out1)

        # -------- Workout Plan --------
        with gr.Tab("Workout Plan"):
            with gr.Row():
                with gr.Column(scale=1):
                    level = gr.Radio(["Beginner","Intermediate"], value="Beginner", label="Level")
                    days = gr.Slider(2, 6, value=4, step=1, label="Days/week")
                    goal_w = gr.Radio(["Lose fat","Maintain","Build muscle"],
                                      value="Build muscle", label="Goal")
                    equipment = gr.Dropdown(["Gym (machines/dumbbells)",
                                             "Home (bands/db)", "Bodyweight only"],
                                            value="Gym (machines/dumbbells)", label="Equipment")
                    btn2 = gr.Button("Generate Plan")
                with gr.Column(scale=1):
                    out2 = gr.Markdown()
            btn2.click(agent_workout, [level, days, goal_w, equipment], out2)

        # -------- Nutrition --------
        with gr.Tab("Nutrition"):
            with gr.Row():
                with gr.Column(scale=1):
                    target_kcal = gr.Number(value=1900, label="Target calories (kcal)")
                    weight_n = gr.Number(value=60, label="Weight (kg)")
                    liked = gr.Textbox(label="Preferred foods (comma-separated)",
                                       placeholder="chicken, eggs, rice, oats, salad, laban")
                    avoid = gr.Textbox(label="Allergies / avoid (comma-separated)",
                                       placeholder="nuts, shrimp, gluten")
                    meals = gr.Slider(2, 6, value=3, step=1, label="Meals/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 --------
        with gr.Tab("All-in-One Coach"):
            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.keys()),
                                            value="Light (1-3x/wk)", label="Activity")
                    goal2 = gr.Radio(["Lose fat","Maintain","Build muscle"],
                                     value="Build muscle", label="Goal")
                    level2 = gr.Radio(["Beginner","Intermediate"], value="Beginner", label="Level")
                    days2 = gr.Slider(2, 6, value=4, step=1, label="Days/week")
                    equipment2 = gr.Dropdown(["Gym (machines/dumbbells)",
                                              "Home (bands/db)", "Bodyweight only"],
                                             value="Gym (machines/dumbbells)", label="Equipment")
                    liked2 = gr.Textbox(label="Preferred foods", placeholder="chicken, eggs, rice, potatoes")
                    avoid2 = gr.Textbox(label="Allergies / avoid", placeholder="nuts, shrimp")
                    meals2 = gr.Slider(2, 6, value=3, step=1, label="Meals/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()