{"id":6,"date":"2026-08-16T13:46:44","date_gmt":"2026-08-16T13:46:44","guid":{"rendered":"https:\/\/wemakemoney.de\/?page_id=6"},"modified":"2026-08-16T13:47:52","modified_gmt":"2026-08-16T13:47:52","slug":"6-2","status":"publish","type":"page","link":"https:\/\/wemakemoney.de\/?page_id=6","title":{"rendered":""},"content":{"rendered":"\n\n\n\n\n\nDein Plan. Deine Zahlen.<\/title>\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Bebas+Neue&family=Inter:wght@400;500;600;700;800&family=Space+Mono:wght@400;700&display=swap\" rel=\"stylesheet\">\n<style>\n :root{\n --bg: #14170F;\n --bg-alt: #191D14;\n --surface: rgba(38,43,34,0.55);\n --surface-solid: #262B22;\n --surface-raised: rgba(48,54,40,0.7);\n --text: #F3F1E7;\n --muted: #9BA292;\n --protein: #E14A56;\n --carbs: #EFBB3E;\n --fat: #4FA0BA;\n --accent: #D3E83A;\n --border: rgba(243,241,231,0.10);\n --border-hi: rgba(243,241,231,0.22);\n --radius: 10px;\n --glow: 0 0 60px rgba(211,232,58,0.18);\n --sleep: #4FA0BA;\n --sport: #E14A56;\n --edu: #EFBB3E;\n --work: #8C7AE6;\n --leisure: #D3E83A;\n --other: #5B6152;\n }\n *{box-sizing:border-box;}\n html{scroll-behavior:smooth;}\n body{\n margin:0;\n background:var(--bg);\n color:var(--text);\n font-family:'Inter',sans-serif;\n line-height:1.5;\n overflow-x:hidden;\n }\n h1,h2,h3{\n font-family:'Bebas Neue',sans-serif;\n letter-spacing:0.02em;\n margin:0;\n font-weight:400;\n }\n .mono{font-family:'Space Mono',monospace;}\n\n \/* ---------- NOISE + BACKDROP ---------- *\/\n .noise{\n position:fixed;inset:0;pointer-events:none;z-index:2;opacity:0.05;mix-blend-mode:overlay;\n background-image:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' width='120' height='120'%3E%3Cfilter id='n'%3E%3CfeTurbulence type='fractalNoise' baseFrequency='0.9' numOctaves='2' stitchTiles='stitch'\/%3E%3C\/filter%3E%3Crect width='100%25' height='100%25' filter='url(%23n)'\/%3E%3C\/svg%3E\");\n }\n\n \/* ---------- TOPNAV ---------- *\/\n .topnav{\n position:sticky;top:0;z-index:20;\n background:rgba(20,23,15,0.72);\n backdrop-filter:blur(14px);\n -webkit-backdrop-filter:blur(14px);\n border-bottom:1px solid var(--border);\n }\n .topnav-inner{\n max-width:760px;margin:0 auto;padding:0.9rem 1.5rem;\n display:flex;align-items:center;justify-content:space-between;\n }\n .topnav-brand{font-family:'Bebas Neue',sans-serif;font-size:1.3rem;letter-spacing:0.03em;}\n .topnav-brand span{color:var(--accent);}\n .topnav-links{display:flex;gap:1.4rem;}\n .topnav-links a{\n color:var(--muted);text-decoration:none;font-size:0.85rem;font-weight:500;\n position:relative;padding-bottom:2px;transition:color .2s ease;\n }\n .topnav-links a::after{\n content:'';position:absolute;left:0;bottom:-2px;width:0;height:1px;background:var(--accent);\n transition:width .25s ease;\n }\n .topnav-links a:hover{color:var(--text);}\n .topnav-links a:hover::after{width:100%;}\n @media(max-width:520px){.topnav-links{gap:0.9rem;}.topnav-links a{font-size:0.78rem;}}\n\n \/* ---------- HERO ---------- *\/\n .hero{\n position:relative;\n padding:5.5rem 1.5rem 4.5rem;\n overflow:hidden;\n border-bottom:1px solid var(--border);\n }\n .blob{\n position:absolute;\n border-radius:50%;\n filter:blur(90px);\n opacity:0.35;\n z-index:0;\n will-change:transform;\n }\n .blob-1{width:420px;height:420px;background:var(--accent);top:-160px;left:-120px;animation:float1 22s ease-in-out infinite;}\n .blob-2{width:360px;height:360px;background:var(--protein);top:60px;right:-140px;animation:float2 26s ease-in-out infinite;}\n .blob-3{width:300px;height:300px;background:var(--fat);bottom:-160px;left:35%;animation:float3 30s ease-in-out infinite;}\n @keyframes float1{0%,100%{transform:translate(0,0) scale(1);}50%{transform:translate(60px,50px) scale(1.15);}}\n @keyframes float2{0%,100%{transform:translate(0,0) scale(1);}50%{transform:translate(-50px,40px) scale(0.9);}}\n @keyframes float3{0%,100%{transform:translate(0,0) scale(1);}50%{transform:translate(40px,-40px) scale(1.1);}}\n\n .hero-inner{max-width:760px;margin:0 auto;position:relative;z-index:1;}\n .eyebrow{\n font-family:'Space Mono',monospace;\n color:var(--accent);\n font-size:0.75rem;\n letter-spacing:0.18em;\n text-transform:uppercase;\n margin:0 0 1rem;\n opacity:0;\n animation:riseIn .7s ease forwards;\n }\n .hero h1{\n font-size:clamp(2.8rem,9vw,5.4rem);\n line-height:0.93;\n background:linear-gradient(100deg,var(--text) 40%,var(--accent) 60%,var(--text) 80%);\n background-size:200% auto;\n -webkit-background-clip:text;\n background-clip:text;\n color:transparent;\n animation:riseIn .8s ease forwards, sheen 6s linear infinite 1.2s;\n opacity:0;\n }\n @keyframes riseIn{\n from{opacity:0;transform:translateY(18px);}\n to{opacity:1;transform:translateY(0);}\n }\n @keyframes sheen{\n 0%{background-position:0% center;}\n 100%{background-position:200% center;}\n }\n .hero-sub{\n color:var(--muted);\n font-size:1.05rem;\n max-width:40ch;\n margin-top:1.2rem;\n opacity:0;\n animation:riseIn .8s ease forwards;\n animation-delay:.15s;\n }\n .hero-teaser{\n margin-top:2.4rem;\n display:flex;\n gap:3px;\n height:10px;\n max-width:420px;\n opacity:0;\n animation:riseIn .8s ease forwards;\n animation-delay:.3s;\n }\n .hero-teaser span{flex:1;border-radius:3px;background:var(--surface-raised);animation:pulseSeg 2.6s ease-in-out infinite;}\n .hero-teaser span:nth-child(1),.hero-teaser span:nth-child(2){background:var(--protein);animation-delay:0s;}\n .hero-teaser span:nth-child(3),.hero-teaser span:nth-child(4),.hero-teaser span:nth-child(5){background:var(--carbs);animation-delay:.3s;}\n .hero-teaser span:nth-child(6),.hero-teaser span:nth-child(7){background:var(--fat);animation-delay:.6s;}\n @keyframes pulseSeg{0%,100%{opacity:0.65;}50%{opacity:1;}}\n\n main{max-width:760px;margin:0 auto;padding:0 1.5rem 5rem;position:relative;z-index:1;}\n\n \/* ---------- REVEAL ---------- *\/\n .reveal{opacity:0;transform:translateY(28px);transition:opacity .7s cubic-bezier(.16,1,.3,1), transform .7s cubic-bezier(.16,1,.3,1);}\n .reveal.visible{opacity:1;transform:translateY(0);}\n\n \/* ---------- CARDS \/ FORM ---------- *\/\n .card{\n position:relative;\n background:var(--surface);\n backdrop-filter:blur(18px);\n -webkit-backdrop-filter:blur(18px);\n border:1px solid var(--border);\n border-radius:var(--radius);\n padding:2rem;\n margin-top:2.5rem;\n overflow:hidden;\n transition:border-color .3s ease, box-shadow .3s ease;\n }\n .card::before{\n content:'';\n position:absolute;inset:0;\n background:radial-gradient(500px circle at var(--x,50%) var(--y,50%), rgba(211,232,58,0.10), transparent 45%);\n opacity:0;\n transition:opacity .4s ease;\n pointer-events:none;\n }\n .card:hover::before{opacity:1;}\n .card:hover{border-color:var(--border-hi);}\n .card h2{font-size:1.9rem;margin-bottom:1.5rem;}\n .card h2 span{color:var(--accent);}\n\n .field{margin-bottom:1.5rem;}\n .field label{\n display:block;\n font-size:0.75rem;\n letter-spacing:0.08em;\n text-transform:uppercase;\n color:var(--muted);\n margin-bottom:0.6rem;\n }\n .field input[type=number]{\n width:100%;\n background:var(--bg-alt);\n border:1px solid var(--border);\n color:var(--text);\n padding:0.8rem 0.95rem;\n border-radius:8px;\n font-family:'Space Mono',monospace;\n font-size:1rem;\n transition:border-color .2s ease, box-shadow .2s ease;\n }\n .field input[type=number]:focus{outline:none;border-color:var(--accent);box-shadow:0 0 0 3px rgba(211,232,58,0.15);}\n\n .choice-group{display:flex;flex-wrap:wrap;gap:0.5rem;}\n .choice-btn{\n position:relative;\n overflow:hidden;\n flex:1 1 auto;\n background:var(--bg-alt);\n border:1px solid var(--border);\n color:var(--muted);\n padding:0.75rem 0.9rem;\n border-radius:8px;\n font-family:'Inter',sans-serif;\n font-size:0.9rem;\n font-weight:500;\n cursor:pointer;\n transition:all .18s ease;\n text-align:center;\n }\n .choice-btn:hover{border-color:var(--accent);color:var(--text);transform:translateY(-1px);}\n .choice-btn.active{\n background:var(--accent);\n border-color:var(--accent);\n color:#14170F;\n font-weight:700;\n box-shadow:0 4px 18px rgba(211,232,58,0.3);\n }\n .choice-btn small{display:block;font-weight:400;font-size:0.72rem;opacity:0.8;margin-top:2px;}\n .ripple{\n position:absolute;\n border-radius:50%;\n background:rgba(243,241,231,0.5);\n transform:scale(0);\n animation:rippleAnim .6s ease-out forwards;\n pointer-events:none;\n }\n .choice-btn.active .ripple{background:rgba(20,23,15,0.4);}\n @keyframes rippleAnim{to{transform:scale(3.5);opacity:0;}}\n\n .grid-2{display:grid;grid-template-columns:1fr 1fr;gap:1.2rem;}\n @media(max-width:520px){.grid-2{grid-template-columns:1fr;}}\n\n .submit-btn{\n position:relative;\n overflow:hidden;\n width:100%;\n padding:1.05rem;\n background:var(--accent);\n color:#14170F;\n border:none;\n border-radius:8px;\n font-family:'Bebas Neue',sans-serif;\n font-size:1.35rem;\n letter-spacing:0.04em;\n cursor:pointer;\n margin-top:0.5rem;\n transition:transform .15s ease, box-shadow .15s ease;\n box-shadow:0 6px 24px rgba(211,232,58,0.22);\n }\n .submit-btn:hover{transform:translateY(-2px);box-shadow:0 10px 30px rgba(211,232,58,0.32);}\n .submit-btn:active{transform:translateY(0);}\n .submit-btn:focus-visible{outline:2px solid var(--text);outline-offset:2px;}\n .submit-btn.loading{color:transparent;pointer-events:none;}\n .submit-btn .spinner{\n display:none;\n position:absolute;top:50%;left:50%;\n width:20px;height:20px;\n margin:-10px 0 0 -10px;\n border:3px solid rgba(20,23,15,0.3);\n border-top-color:#14170F;\n border-radius:50%;\n animation:spin .6s linear infinite;\n }\n .submit-btn.loading .spinner{display:block;}\n @keyframes spin{to{transform:rotate(360deg);}}\n .error-msg{color:var(--protein);font-size:0.85rem;margin-top:0.8rem;display:none;}\n\n \/* ---------- RESULTS ---------- *\/\n .results{display:none;}\n .results.visible{display:block;}\n .results-heading{margin-top:3.5rem;font-size:0.75rem;letter-spacing:0.18em;text-transform:uppercase;color:var(--accent);font-family:'Space Mono',monospace;}\n\n .numbers-row{display:grid;grid-template-columns:repeat(3,1fr);gap:1px;background:var(--border);border:1px solid var(--border);border-radius:var(--radius);overflow:hidden;margin-top:1rem;}\n .stat{background:var(--surface-solid);padding:1.5rem 1rem;text-align:center;transition:background .2s ease;}\n .stat:hover{background:var(--surface-raised);}\n .stat.highlight{background:linear-gradient(160deg,rgba(211,232,58,0.14),rgba(211,232,58,0.04));}\n .stat-label{display:block;font-size:0.68rem;letter-spacing:0.06em;text-transform:uppercase;color:var(--muted);margin-bottom:0.5rem;}\n .stat-value{display:block;font-family:'Space Mono',monospace;font-size:1.7rem;font-weight:700;}\n .stat.highlight .stat-value{color:var(--accent);}\n .stat-unit{display:block;font-size:0.7rem;color:var(--muted);margin-top:0.2rem;}\n\n .macro-section{margin-top:2.5rem;}\n .macro-section h3{font-size:1.55rem;margin-bottom:1rem;}\n .macro-bar{position:relative;display:flex;height:36px;border-radius:8px;overflow:hidden;background:var(--bg-alt);border:1px solid var(--border);}\n .segment{position:relative;height:100%;width:0%;transition:width 1.1s cubic-bezier(.16,1,.3,1);display:flex;align-items:center;justify-content:center;font-family:'Space Mono',monospace;font-size:0.72rem;font-weight:700;color:#14170F;white-space:nowrap;overflow:hidden;}\n .segment::after{\n content:'';position:absolute;top:0;left:-40%;width:40%;height:100%;\n background:linear-gradient(100deg,transparent,rgba(255,255,255,0.35),transparent);\n animation:shimmer 2.6s ease-in-out infinite;\n animation-delay:1.2s;\n }\n @keyframes shimmer{0%{left:-40%;}100%{left:120%;}}\n .segment.protein{background:linear-gradient(160deg,var(--protein),#b93743);color:var(--text);}\n .segment.carbs{background:linear-gradient(160deg,var(--carbs),#c99529);}\n .segment.fat{background:linear-gradient(160deg,var(--fat),#3a7d93);color:var(--text);}\n .macro-legend{display:flex;flex-wrap:wrap;gap:1.4rem;margin-top:1rem;}\n .legend-item{font-size:0.85rem;color:var(--muted);display:flex;align-items:center;gap:0.5rem;}\n .legend-item strong{color:var(--text);font-family:'Space Mono',monospace;}\n .dot{width:10px;height:10px;border-radius:3px;display:inline-block;}\n .dot.protein{background:var(--protein);}\n .dot.carbs{background:var(--carbs);}\n .dot.fat{background:var(--fat);}\n\n .training-section{margin-top:3rem;}\n .training-section h3{font-size:1.55rem;}\n .week-strip{display:flex;gap:3px;margin:1rem 0 1.6rem;height:8px;}\n .week-strip span{flex:1;border-radius:2px;background:var(--surface-raised);transition:background .3s ease, transform .3s ease;}\n .week-strip span.on{background:var(--accent);}\n\n .day-card{\n perspective:800px;\n background:var(--bg-alt);\n border:1px solid var(--border);\n border-radius:var(--radius);\n padding:1.3rem 1.4rem;\n margin-bottom:0.9rem;\n transition:transform .15s ease, border-color .2s ease, box-shadow .2s ease;\n transform-style:preserve-3d;\n opacity:0;\n transform:translateY(20px);\n }\n .day-card.shown{opacity:1;transform:translateY(0);transition:opacity .5s ease, transform .5s ease;}\n .day-card:hover{border-color:var(--border-hi);box-shadow:0 14px 30px rgba(0,0,0,0.35);}\n .day-card-head{display:flex;justify-content:space-between;align-items:baseline;margin-bottom:0.8rem;}\n .day-card-head h4{font-family:'Bebas Neue',sans-serif;font-weight:400;font-size:1.35rem;margin:0;}\n .day-card-head span{font-family:'Space Mono',monospace;font-size:0.72rem;color:var(--muted);}\n .day-card ul{margin:0;padding:0;list-style:none;}\n .day-card li{display:flex;justify-content:space-between;padding:0.42rem 0;border-top:1px solid var(--border);font-size:0.92rem;}\n .day-card li:first-child{border-top:none;}\n .day-card li span:last-child{font-family:'Space Mono',monospace;color:var(--muted);font-size:0.82rem;}\n .cardio-note{margin-top:0.6rem;font-size:0.85rem;color:var(--accent);}\n\n .nutrition-section{margin-top:3rem;}\n .nutrition-section h3{font-size:1.55rem;margin-bottom:1rem;}\n .meals{display:flex;flex-direction:column;gap:0.6rem;}\n .meal-row{display:flex;justify-content:space-between;align-items:center;background:var(--bg-alt);border:1px solid var(--border);border-radius:8px;padding:0.85rem 1.1rem;transition:transform .15s ease, border-color .2s ease;}\n .meal-row:hover{transform:translateX(4px);border-color:var(--border-hi);}\n .meal-row .meal-name{font-weight:600;font-size:0.92rem;}\n .meal-row .meal-kcal{font-family:'Space Mono',monospace;color:var(--muted);font-size:0.85rem;}\n\n .food-examples{display:grid;grid-template-columns:repeat(3,1fr);gap:1px;background:var(--border);border:1px solid var(--border);border-radius:var(--radius);overflow:hidden;margin-top:1.4rem;}\n @media(max-width:560px){.food-examples{grid-template-columns:1fr;}}\n .food-col{background:var(--surface-solid);padding:1.1rem 1.2rem;transition:background .2s ease;}\n .food-col:hover{background:var(--surface-raised);}\n .food-col h5{margin:0 0 0.6rem;font-size:0.78rem;letter-spacing:0.05em;text-transform:uppercase;font-family:'Inter',sans-serif;}\n .food-col.protein h5{color:var(--protein);}\n .food-col.carbs h5{color:var(--carbs);}\n .food-col.fat h5{color:var(--fat);}\n .food-col ul{margin:0;padding:0;list-style:none;font-size:0.85rem;color:var(--muted);}\n .food-col li{padding:0.15rem 0;}\n .diet-tip{margin-top:1rem;font-size:0.82rem;color:var(--muted);display:none;}\n .diet-tip.visible{display:block;}\n\n footer{max-width:760px;margin:0 auto;padding:0 1.5rem 3rem;color:var(--muted);font-size:0.8rem;border-top:1px solid var(--border);padding-top:1.5rem;position:relative;z-index:1;}\n\n \/* ---------- SECTION HEADERS ---------- *\/\n .section-intro{margin-top:5rem;}\n .section-intro .eyebrow{position:static;opacity:1;animation:none;margin-bottom:0.6rem;}\n .section-intro h2{font-size:2.2rem;}\n .section-intro p{color:var(--muted);max-width:46ch;margin-top:0.6rem;font-size:0.95rem;}\n\n \/* ---------- MEMBER AREA ---------- *\/\n .member-note{font-size:0.78rem;color:var(--muted);margin-top:-0.6rem;margin-bottom:1.6rem;}\n .login-grid{display:grid;grid-template-columns:1fr 1fr;gap:1.2rem;}\n @media(max-width:520px){.login-grid{grid-template-columns:1fr;}}\n #memberLoggedOut, #memberLoggedIn{display:none;}\n #memberLoggedOut.active, #memberLoggedIn.active{display:block;}\n\n .dash-head{display:flex;justify-content:space-between;align-items:center;flex-wrap:wrap;gap:0.6rem;margin-bottom:1.6rem;}\n .dash-head h3{font-size:1.5rem;}\n .dash-head .muted{color:var(--muted);font-size:0.85rem;}\n .logout-link{background:none;border:1px solid var(--border);color:var(--muted);font-size:0.78rem;padding:0.4rem 0.8rem;border-radius:6px;cursor:pointer;transition:all .2s ease;}\n .logout-link:hover{border-color:var(--border-hi);color:var(--text);}\n\n .tracker-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:1rem;}\n @media(max-width:560px){.tracker-grid{grid-template-columns:1fr 1fr;}}\n .tracker-field label{font-size:0.7rem;letter-spacing:0.05em;text-transform:uppercase;color:var(--muted);display:block;margin-bottom:0.5rem;}\n .tracker-field input{width:100%;background:var(--bg-alt);border:1px solid var(--border);color:var(--text);padding:0.7rem 0.8rem;border-radius:8px;font-family:'Space Mono',monospace;font-size:0.95rem;}\n .tracker-field input:focus{outline:none;border-color:var(--accent);}\n\n .dash-body{display:grid;grid-template-columns:auto 1fr;gap:2.4rem;align-items:center;margin-top:2.2rem;}\n @media(max-width:560px){.dash-body{grid-template-columns:1fr;justify-items:center;}}\n .donut-wrap{position:relative;width:180px;height:180px;flex-shrink:0;}\n .donut-wrap svg{transform:rotate(-90deg);}\n .donut-ring{transition:stroke-dashoffset 1s cubic-bezier(.16,1,.3,1);}\n .donut-center{position:absolute;inset:0;display:flex;flex-direction:column;align-items:center;justify-content:center;}\n .donut-center .big{font-family:'Space Mono',monospace;font-size:1.5rem;font-weight:700;}\n .donut-center .small{font-size:0.68rem;color:var(--muted);text-transform:uppercase;letter-spacing:0.05em;}\n\n .donut-legend{display:flex;flex-direction:column;gap:0.7rem;}\n .donut-legend .legend-item{justify-content:space-between;width:100%;max-width:280px;}\n .donut-legend .legend-item .val{color:var(--text);font-family:'Space Mono',monospace;}\n\n .history{margin-top:2.4rem;}\n .history h4{font-size:1.1rem;font-weight:600;font-family:'Inter',sans-serif;color:var(--muted);text-transform:uppercase;letter-spacing:0.05em;font-size:0.75rem;margin-bottom:0.9rem;}\n .history-row{display:grid;grid-template-columns:80px 1fr;gap:0.8rem;align-items:center;margin-bottom:0.55rem;}\n .history-row .hist-date{font-family:'Space Mono',monospace;font-size:0.75rem;color:var(--muted);}\n .history-bar{display:flex;height:14px;border-radius:4px;overflow:hidden;background:var(--bg-alt);}\n .history-bar span{height:100%;}\n .history-empty{color:var(--muted);font-size:0.85rem;}\n\n \/* ---------- DOWNLOADS ---------- *\/\n .download-grid{display:grid;grid-template-columns:1fr;gap:1rem;margin-top:1.6rem;}\n .download-card{\n display:flex;justify-content:space-between;align-items:center;gap:1rem;flex-wrap:wrap;\n background:var(--bg-alt);border:1px solid var(--border);border-radius:var(--radius);\n padding:1.3rem 1.5rem;transition:border-color .2s ease, transform .15s ease;\n }\n .download-card:hover{border-color:var(--border-hi);transform:translateX(3px);}\n .download-card h4{font-family:'Bebas Neue',sans-serif;font-size:1.35rem;font-weight:400;margin-bottom:0.3rem;}\n .download-card p{color:var(--muted);font-size:0.85rem;max-width:44ch;margin:0;}\n .download-btn{\n flex-shrink:0;\n background:transparent;border:1px solid var(--accent);color:var(--accent);\n padding:0.65rem 1.1rem;border-radius:7px;font-family:'Inter',sans-serif;font-weight:600;font-size:0.85rem;\n cursor:pointer;transition:all .2s ease;white-space:nowrap;\n }\n .download-btn:hover{background:var(--accent);color:#14170F;}\n .download-btn:disabled{opacity:0.4;cursor:not-allowed;border-color:var(--border);color:var(--muted);}\n .download-btn:disabled:hover{background:transparent;color:var(--muted);}\n\n @media (prefers-reduced-motion: reduce){\n html{scroll-behavior:auto;}\n .segment, .blob, .hero h1, .eyebrow, .hero-sub, .hero-teaser, .reveal, .day-card{animation:none !important;transition:none !important;opacity:1 !important;transform:none !important;}\n }\n<\/style>\n<\/head>\n<body>\n\n<div class=\"noise\" aria-hidden=\"true\"><\/div>\n\n<nav class=\"topnav\">\n <div class=\"topnav-inner\">\n <span class=\"topnav-brand\">Plan<span>.<\/span><\/span>\n <div class=\"topnav-links\">\n <a href=\"#planer\">Planer<\/a>\n <a href=\"#mitglieder\">Mitgliederbereich<\/a>\n <a href=\"#downloads\">Downloads<\/a>\n <\/div>\n <\/div>\n<\/nav>\n\n<header class=\"hero\" id=\"planer\">\n <div class=\"blob blob-1\" aria-hidden=\"true\"><\/div>\n <div class=\"blob blob-2\" aria-hidden=\"true\"><\/div>\n <div class=\"blob blob-3\" aria-hidden=\"true\"><\/div>\n <div class=\"hero-inner\">\n <p class=\"eyebrow\">Personalisiert \u00b7 in Sekunden<\/p>\n <h1>Dein Plan.<br>Deine Zahlen.<\/h1>\n <p class=\"hero-sub\">Trainings- und Ern\u00e4hrungsplan, berechnet aus deinen Werten \u2014 kein Standard-Template von der Stange.<\/p>\n <div class=\"hero-teaser\" aria-hidden=\"true\">\n <span><\/span><span><\/span><span><\/span><span><\/span><span><\/span><span><\/span><span><\/span>\n <\/div>\n <\/div>\n<\/header>\n\n<main>\n <section class=\"card form-card reveal\">\n <h2>Deine <span>Werte<\/span><\/h2>\n <form id=\"planForm\">\n\n <div class=\"field\">\n <label>Geschlecht<\/label>\n <div class=\"choice-group\" data-group=\"gender\">\n <button type=\"button\" class=\"choice-btn active\" data-value=\"maennlich\">M\u00e4nnlich<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"weiblich\">Weiblich<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"divers\">Divers<\/button>\n <\/div>\n <\/div>\n\n <div class=\"grid-2\">\n <div class=\"field\">\n <label for=\"age\">Alter (Jahre)<\/label>\n <input type=\"number\" id=\"age\" min=\"14\" max=\"99\" placeholder=\"z. B. 28\">\n <\/div>\n <div class=\"field\">\n <label for=\"weight\">Gewicht (kg)<\/label>\n <input type=\"number\" id=\"weight\" min=\"30\" max=\"300\" placeholder=\"z. B. 75\">\n <\/div>\n <\/div>\n\n <div class=\"field\">\n <label for=\"height\">Gr\u00f6\u00dfe (cm)<\/label>\n <input type=\"number\" id=\"height\" min=\"120\" max=\"230\" placeholder=\"z. B. 178\">\n <\/div>\n\n <div class=\"field\">\n <label>Aktivit\u00e4tslevel (Alltag, ohne Training)<\/label>\n <div class=\"choice-group\" data-group=\"activity\" style=\"flex-direction:column;\">\n <button type=\"button\" class=\"choice-btn\" data-value=\"sitzend\">Sitzend <small>B\u00fcrojob, kaum Bewegung<\/small><\/button>\n <button type=\"button\" class=\"choice-btn active\" data-value=\"leicht\">Leicht aktiv <small>etwas Bewegung im Alltag<\/small><\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"moderat\">Moderat aktiv <small>viel auf den Beinen<\/small><\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"aktiv\">Aktiv <small>k\u00f6rperlicher Beruf<\/small><\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"sehraktiv\">Sehr aktiv <small>k\u00f6rperlich sehr fordernd<\/small><\/button>\n <\/div>\n <\/div>\n\n <div class=\"field\">\n <label>Ziel<\/label>\n <div class=\"choice-group\" data-group=\"goal\">\n <button type=\"button\" class=\"choice-btn active\" data-value=\"abnehmen\">Abnehmen<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"halten\">Gewicht halten<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"muskelaufbau\">Muskelaufbau<\/button>\n <\/div>\n <\/div>\n\n <div class=\"field\">\n <label>Ern\u00e4hrungsweise<\/label>\n <div class=\"choice-group\" data-group=\"diet\">\n <button type=\"button\" class=\"choice-btn active\" data-value=\"omnivor\">Alles<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"vegetarisch\">Vegetarisch<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"pescetarisch\">Pescetarisch<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"vegan\">Vegan<\/button>\n <\/div>\n <\/div>\n\n <div class=\"field\">\n <label>Trainingserfahrung<\/label>\n <div class=\"choice-group\" data-group=\"level\">\n <button type=\"button\" class=\"choice-btn active\" data-value=\"anfaenger\">Anf\u00e4nger<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"fortgeschritten\">Fortgeschritten<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"profi\">Profi<\/button>\n <\/div>\n <\/div>\n\n <div class=\"field\">\n <label>Trainingstage pro Woche<\/label>\n <div class=\"choice-group\" data-group=\"days\">\n <button type=\"button\" class=\"choice-btn\" data-value=\"2\">2<\/button>\n <button type=\"button\" class=\"choice-btn active\" data-value=\"3\">3<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"4\">4<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"5\">5<\/button>\n <button type=\"button\" class=\"choice-btn\" data-value=\"6\">6<\/button>\n <\/div>\n <\/div>\n\n <button type=\"submit\" class=\"submit-btn\">\n <span class=\"btn-label\">Plan erstellen<\/span>\n <span class=\"spinner\"><\/span>\n <\/button>\n <p class=\"error-msg\" id=\"errorMsg\">Bitte Alter, Gewicht und Gr\u00f6\u00dfe ausf\u00fcllen.<\/p>\n <\/form>\n <\/section>\n\n <section class=\"results\" id=\"results\">\n <p class=\"results-heading reveal\">Dein Ergebnis<\/p>\n\n <div class=\"numbers-row reveal\">\n <div class=\"stat\">\n <span class=\"stat-label\">Grundumsatz<\/span>\n <span class=\"stat-value mono\" id=\"bmrVal\">0<\/span>\n <span class=\"stat-unit\">kcal \/ Tag<\/span>\n <\/div>\n <div class=\"stat\">\n <span class=\"stat-label\">Gesamtumsatz<\/span>\n <span class=\"stat-value mono\" id=\"tdeeVal\">0<\/span>\n <span class=\"stat-unit\">kcal \/ Tag<\/span>\n <\/div>\n <div class=\"stat highlight\">\n <span class=\"stat-label\">Kalorienziel<\/span>\n <span class=\"stat-value mono\" id=\"targetVal\">0<\/span>\n <span class=\"stat-unit\">kcal \/ Tag<\/span>\n <\/div>\n <\/div>\n\n <div class=\"macro-section reveal\">\n <h3>Makron\u00e4hrstoffe<\/h3>\n <div class=\"macro-bar\" id=\"macroBar\">\n <div class=\"segment protein\" id=\"segProtein\"><\/div>\n <div class=\"segment carbs\" id=\"segCarbs\"><\/div>\n <div class=\"segment fat\" id=\"segFat\"><\/div>\n <\/div>\n <div class=\"macro-legend\">\n <div class=\"legend-item\"><span class=\"dot protein\"><\/span>Protein <strong id=\"proteinG\">\u2013<\/strong><\/div>\n <div class=\"legend-item\"><span class=\"dot carbs\"><\/span>Kohlenhydrate <strong id=\"carbsG\">\u2013<\/strong><\/div>\n <div class=\"legend-item\"><span class=\"dot fat\"><\/span>Fett <strong id=\"fatG\">\u2013<\/strong><\/div>\n <\/div>\n <\/div>\n\n <div class=\"training-section reveal\">\n <h3>Trainingsplan<\/h3>\n <div class=\"week-strip\" id=\"weekStrip\"><\/div>\n <div id=\"trainingDays\"><\/div>\n <\/div>\n\n <div class=\"nutrition-section reveal\">\n <h3>Ern\u00e4hrungsplan<\/h3>\n <div class=\"meals\" id=\"mealsContainer\"><\/div>\n <div class=\"food-examples\" id=\"foodExamples\">\n <div class=\"food-col protein\">\n <h5>Proteinquellen<\/h5>\n <ul id=\"foodProteinList\"><\/ul>\n <\/div>\n <div class=\"food-col carbs\">\n <h5>Kohlenhydratquellen<\/h5>\n <ul id=\"foodCarbsList\"><\/ul>\n <\/div>\n <div class=\"food-col fat\">\n <h5>Fettquellen<\/h5>\n <ul id=\"foodFatList\"><\/ul>\n <\/div>\n <\/div>\n <p class=\"diet-tip\" id=\"dietTip\"><\/p>\n <\/div>\n <\/section>\n\n <!-- ---------- MITGLIEDERBEREICH ---------- -->\n <section class=\"section-intro reveal\" id=\"mitglieder\">\n <p class=\"eyebrow\">Deine Selbstkontrolle<\/p>\n <h2>Mitgliederbereich<\/h2>\n <p>Trag t\u00e4glich ein, wie sich dein Tag aufgeteilt hat \u2014 Schlaf, Sport, Bildung, Arbeit und Erholung \u2014 und sieh die Verteilung auf einen Blick.<\/p>\n <\/section>\n\n <section class=\"card reveal\">\n <p class=\"member-note\">Hinweis: Deine Angaben werden ausschlie\u00dflich lokal in diesem Browser gespeichert (kein Server, kein echtes Nutzerkonto) und sind nur auf diesem Ger\u00e4t sichtbar.<\/p>\n\n <div id=\"memberLoggedOut\" class=\"active\">\n <div class=\"login-grid\">\n <div class=\"field\" style=\"margin-bottom:0;\">\n <label for=\"memberName\">Name<\/label>\n <input type=\"text\" id=\"memberName\" placeholder=\"z. B. Alex\" style=\"width:100%;background:var(--bg-alt);border:1px solid var(--border);color:var(--text);padding:0.8rem 0.95rem;border-radius:8px;font-family:'Inter',sans-serif;font-size:0.95rem;\">\n <\/div>\n <div class=\"field\" style=\"margin-bottom:0;\">\n <label for=\"memberEmail\">E-Mail<\/label>\n <input type=\"email\" id=\"memberEmail\" placeholder=\"du@beispiel.de\" style=\"width:100%;background:var(--bg-alt);border:1px solid var(--border);color:var(--text);padding:0.8rem 0.95rem;border-radius:8px;font-family:'Inter',sans-serif;font-size:0.95rem;\">\n <\/div>\n <\/div>\n <button type=\"button\" class=\"submit-btn\" id=\"loginBtn\" style=\"margin-top:1.4rem;\">\n <span class=\"btn-label\">Bereich betreten<\/span>\n <\/button>\n <\/div>\n\n <div id=\"memberLoggedIn\">\n <div class=\"dash-head\">\n <div>\n <h3>Willkommen zur\u00fcck, <span id=\"memberGreetName\">\u2013<\/span><\/h3>\n <p class=\"muted\">Trag deinen heutigen Tag ein oder sieh dir deine Verteilung an.<\/p>\n <\/div>\n <button type=\"button\" class=\"logout-link\" id=\"logoutBtn\">Abmelden<\/button>\n <\/div>\n\n <div class=\"tracker-grid\">\n <div class=\"tracker-field\"><label for=\"trSleep\">Schlaf (h)<\/label><input type=\"number\" id=\"trSleep\" min=\"0\" max=\"24\" step=\"0.5\" placeholder=\"7.5\"><\/div>\n <div class=\"tracker-field\"><label for=\"trSport\">Sport (h)<\/label><input type=\"number\" id=\"trSport\" min=\"0\" max=\"24\" step=\"0.5\" placeholder=\"1\"><\/div>\n <div class=\"tracker-field\"><label for=\"trEdu\">Bildung (h)<\/label><input type=\"number\" id=\"trEdu\" min=\"0\" max=\"24\" step=\"0.5\" placeholder=\"1.5\"><\/div>\n <div class=\"tracker-field\"><label for=\"trWork\">Arbeit (h)<\/label><input type=\"number\" id=\"trWork\" min=\"0\" max=\"24\" step=\"0.5\" placeholder=\"8\"><\/div>\n <div class=\"tracker-field\"><label for=\"trLeisure\">Erholung (h)<\/label><input type=\"number\" id=\"trLeisure\" min=\"0\" max=\"24\" step=\"0.5\" placeholder=\"3\"><\/div>\n <div class=\"tracker-field\"><label for=\"trDate\">Datum<\/label><input type=\"date\" id=\"trDate\"><\/div>\n <\/div>\n <button type=\"button\" class=\"submit-btn\" id=\"saveEntryBtn\" style=\"margin-top:1.4rem;\">\n <span class=\"btn-label\">Tag speichern<\/span>\n <\/button>\n <p class=\"error-msg\" id=\"trackerError\">Die Summe der Stunden darf 24 nicht \u00fcbersteigen.<\/p>\n\n <div class=\"dash-body\" id=\"dashBody\" style=\"display:none;\">\n <div class=\"donut-wrap\">\n <svg viewBox=\"0 0 180 180\" width=\"180\" height=\"180\">\n <circle cx=\"90\" cy=\"90\" r=\"72\" fill=\"none\" stroke=\"var(--bg-alt)\" stroke-width=\"20\"><\/circle>\n <g id=\"donutSegments\"><\/g>\n <\/svg>\n <div class=\"donut-center\">\n <span class=\"big mono\" id=\"donutTotal\">0h<\/span>\n <span class=\"small\">erfasst<\/span>\n <\/div>\n <\/div>\n <div class=\"donut-legend\" id=\"donutLegend\"><\/div>\n <\/div>\n\n <div class=\"history\">\n <h4>Verlauf (letzte Eintr\u00e4ge)<\/h4>\n <div id=\"historyList\"><p class=\"history-empty\">Noch keine Eintr\u00e4ge \u2014 trag oben deinen ersten Tag ein.<\/p><\/div>\n <\/div>\n <\/div>\n <\/section>\n\n <!-- ---------- DOWNLOADBEREICH ---------- -->\n <section class=\"section-intro reveal\" id=\"downloads\">\n <p class=\"eyebrow\">Vorlagen<\/p>\n <h2>Downloadbereich<\/h2>\n <p>Vorlagen zum Ausdrucken oder in einer Tabellenkalkulation weiterzuf\u00fchren \u2014 f\u00fcr Tage, an denen du lieber offline mitschreibst.<\/p>\n <\/section>\n\n <section class=\"card reveal\">\n <div class=\"download-grid\">\n <div class=\"download-card\">\n <div>\n <h4>Wochenprotokoll Selbstkontrolle<\/h4>\n <p>Schlaf, Sport, Bildung, Arbeit und Erholung f\u00fcr eine ganze Woche \u2014 passend zum Mitgliederbereich oben.<\/p>\n <\/div>\n <button type=\"button\" class=\"download-btn\" data-template=\"wochenprotokoll\">CSV herunterladen<\/button>\n <\/div>\n <div class=\"download-card\">\n <div>\n <h4>Trainings-Logbuch<\/h4>\n <p>\u00dcbung, S\u00e4tze, Wiederholungen und Gewicht pro Trainingseinheit festhalten und Fortschritt sichtbar machen.<\/p>\n <\/div>\n <button type=\"button\" class=\"download-btn\" data-template=\"trainingslog\">CSV herunterladen<\/button>\n <\/div>\n <div class=\"download-card\">\n <div>\n <h4>Ern\u00e4hrungstagebuch<\/h4>\n <p>Mahlzeiten mit Kalorien und Makros protokollieren, um dein Kalorienziel im Blick zu behalten.<\/p>\n <\/div>\n <button type=\"button\" class=\"download-btn\" data-template=\"ernaehrungstagebuch\">CSV herunterladen<\/button>\n <\/div>\n <div class=\"download-card\">\n <div>\n <h4>Meinen aktuellen Plan exportieren<\/h4>\n <p>Deine berechneten Werte, Makros und dein Trainingsplan als Textdatei zum Aufbewahren oder Ausdrucken.<\/p>\n <\/div>\n <button type=\"button\" class=\"download-btn\" id=\"exportPlanBtn\" disabled>Erst Plan erstellen<\/button>\n <\/div>\n <\/div>\n <\/section>\n<\/main>\n\n<footer>\n Hinweis: Diese Berechnung basiert auf g\u00e4ngigen Sch\u00e4tzformeln (Mifflin-St Jeor) und dient der groben Orientierung. Sie ersetzt keine individuelle Beratung durch \u00c4rzt:innen, Ern\u00e4hrungsberater:innen oder Trainer:innen \u2014 besonders bei Vorerkrankungen, Schwangerschaft oder Leistungssport.\n<\/footer>\n\n<script>\n(function(){\n const state = { gender:'maennlich', age:null, weight:null, height:null, activity:'leicht', goal:'abnehmen', diet:'omnivor', level:'anfaenger', days:3 };\n\n \/* ---- choice groups + ripple ---- *\/\n document.querySelectorAll('.choice-group').forEach(group=>{\n const key = group.dataset.group;\n group.addEventListener('click', e=>{\n const btn = e.target.closest('.choice-btn');\n if(!btn) return;\n\n const rect = btn.getBoundingClientRect();\n const ripple = document.createElement('span');\n ripple.className = 'ripple';\n const size = Math.max(rect.width, rect.height);\n ripple.style.width = ripple.style.height = size + 'px';\n ripple.style.left = (e.clientX - rect.left - size\/2) + 'px';\n ripple.style.top = (e.clientY - rect.top - size\/2) + 'px';\n btn.appendChild(ripple);\n setTimeout(()=>ripple.remove(), 650);\n\n group.querySelectorAll('.choice-btn').forEach(b=>b.classList.remove('active'));\n btn.classList.add('active');\n state[key] = (key==='days') ? parseInt(btn.dataset.value,10) : btn.dataset.value;\n });\n });\n\n \/* ---- spotlight cursor glow on cards ---- *\/\n document.querySelectorAll('.card').forEach(card=>{\n card.addEventListener('mousemove', e=>{\n const rect = card.getBoundingClientRect();\n card.style.setProperty('--x', ((e.clientX - rect.left)\/rect.width*100) + '%');\n card.style.setProperty('--y', ((e.clientY - rect.top)\/rect.height*100) + '%');\n });\n });\n\n \/* ---- hero parallax ---- *\/\n const blobs = document.querySelectorAll('.blob');\n window.addEventListener('scroll', ()=>{\n const y = window.scrollY;\n blobs.forEach((b,i)=>{\n b.style.transform = `translateY(${y * (0.08 + i*0.05)}px)`;\n });\n }, {passive:true});\n\n \/* ---- inputs ---- *\/\n const ageInput = document.getElementById('age');\n const weightInput = document.getElementById('weight');\n const heightInput = document.getElementById('height');\n ageInput.addEventListener('input', ()=> state.age = parseFloat(ageInput.value));\n weightInput.addEventListener('input', ()=> state.weight = parseFloat(weightInput.value));\n heightInput.addEventListener('input', ()=> state.height = parseFloat(heightInput.value));\n\n const activityFactors = { sitzend:1.2, leicht:1.375, moderat:1.55, aktiv:1.725, sehraktiv:1.9 };\n\n function calcBMR(s){\n const base = 10*s.weight + 6.25*s.height - 5*s.age;\n if(s.gender==='maennlich') return base + 5;\n if(s.gender==='weiblich') return base - 161;\n return base - 78;\n }\n\n function calcTarget(tdee, goal){\n if(goal==='abnehmen') return tdee*0.80;\n if(goal==='muskelaufbau') return tdee*1.12;\n return tdee;\n }\n\n function calcMacros(s, target){\n let proteinPerKg = s.goal==='abnehmen' ? 2.2 : s.goal==='muskelaufbau' ? 1.8 : 1.6;\n \/\/ \u00fcberwiegend pflanzliche Proteinquellen liefern im Schnitt etwas weniger vollst\u00e4ndige\n \/\/ Aminos\u00e4ureprofile -> Zielwert leicht anheben, um das auszugleichen\n if(s.diet==='vegan') proteinPerKg += 0.3;\n else if(s.diet==='vegetarisch') proteinPerKg += 0.15;\n const proteinG = s.weight * proteinPerKg;\n const proteinKcal = proteinG * 4;\n const fatG = s.weight * 1.0;\n const fatKcal = fatG * 9;\n const carbsKcal = Math.max(target - proteinKcal - fatKcal, 0);\n const carbsG = carbsKcal \/ 4;\n return { proteinG, fatG, carbsG, proteinKcal, fatKcal, carbsKcal };\n }\n\n const foodPools = {\n omnivor: {\n protein: ['H\u00e4hnchenbrust','Magerquark','Eier','Linsen','Lachs','Griech. Joghurt'],\n fat: ['Oliven\u00f6l','Avocado','N\u00fcsse','Mandelmus','Lachs','Chiasamen'],\n tip: ''\n },\n vegetarisch: {\n protein: ['Magerquark','Eier','Linsen','Kichererbsen','Tofu','Griech. Joghurt'],\n fat: ['Oliven\u00f6l','Avocado','N\u00fcsse','Mandelmus','Chiasamen','Lein\u00f6l'],\n tip: 'Tipp: Linsen, Kichererbsen und Tofu regelm\u00e4\u00dfig einplanen, um genug Protein ohne Fleisch zu erreichen.'\n },\n pescetarisch: {\n protein: ['Lachs','Thunfisch','Garnelen','Eier','Magerquark','Linsen'],\n fat: ['Oliven\u00f6l','Avocado','N\u00fcsse','Mandelmus','Lachs','Chiasamen'],\n tip: 'Tipp: Fisch 2\u20133x pro Woche einplanen, dazwischen Eier und Milchprodukte f\u00fcr Abwechslung nutzen.'\n },\n vegan: {\n protein: ['Tofu','Tempeh','Linsen','Kichererbsen','Seitan','Veganer Proteinshake'],\n fat: ['Oliven\u00f6l','Avocado','N\u00fcsse','Mandelmus','Chiasamen','Lein\u00f6l'],\n tip: 'Tipp: Proteinquellen bewusst kombinieren (z. B. H\u00fclsenfr\u00fcchte + Getreide) und Vitamin B12 supplementieren.'\n }\n };\n const carbsPool = ['Haferflocken','Reis','S\u00fc\u00dfkartoffel','Vollkornnudeln','Obst','Quinoa'];\n\n function renderFoodExamples(diet){\n const pool = foodPools[diet] || foodPools.omnivor;\n const proteinList = document.getElementById('foodProteinList');\n const carbsList = document.getElementById('foodCarbsList');\n const fatList = document.getElementById('foodFatList');\n proteinList.innerHTML = pool.protein.map(item=>`<li>${item}<\/li>`).join('');\n carbsList.innerHTML = carbsPool.map(item=>`<li>${item}<\/li>`).join('');\n fatList.innerHTML = pool.fat.map(item=>`<li>${item}<\/li>`).join('');\n\n const tipEl = document.getElementById('dietTip');\n if(pool.tip){\n tipEl.textContent = pool.tip;\n tipEl.classList.add('visible');\n } else {\n tipEl.classList.remove('visible');\n }\n }\n\n const exercisePool = {\n Ganzkoerper: ['Kniebeuge','Bankdr\u00fccken','Rudern vorgebeugt','Schulterdr\u00fccken','Kreuzheben (moderat)','Plank'],\n Oberkoerper: ['Bankdr\u00fccken','Klimmz\u00fcge (unterst\u00fctzt m\u00f6glich)','Schulterdr\u00fccken','Rudern vorgebeugt','Bizepscurls','Trizepsdr\u00fccken am Kabel'],\n Unterkoerper: ['Kniebeuge','Rum\u00e4nisches Kreuzheben','Ausfallschritte','Beinpresse','Wadenheben','Plank'],\n Push: ['Bankdr\u00fccken','Schulterdr\u00fccken','Dips','Seitheben','Trizepsdr\u00fccken am Kabel'],\n Pull: ['Klimmz\u00fcge','Rudern vorgebeugt','Latzug','Face Pulls','Bizepscurls'],\n Beine: ['Kniebeuge','Rum\u00e4nisches Kreuzheben','Beinpresse','Ausfallschritte','Wadenheben']\n };\n\n function getSplitLabels(days, level){\n if(level==='anfaenger'){\n const pattern=['Ganzk\u00f6rper A','Ganzk\u00f6rper B','Ganzk\u00f6rper C'];\n return Array.from({length:Math.min(days,4)}, (_,i)=>pattern[i%3]);\n }\n const maps = {\n 2:['Ganzk\u00f6rper A','Ganzk\u00f6rper B'],\n 3:['Ganzk\u00f6rper A','Ganzk\u00f6rper B','Ganzk\u00f6rper C'],\n 4:['Oberk\u00f6rper A','Unterk\u00f6rper A','Oberk\u00f6rper B','Unterk\u00f6rper B'],\n 5:['Push','Pull','Beine','Oberk\u00f6rper','Unterk\u00f6rper'],\n 6:['Push','Pull','Beine','Push','Pull','Beine']\n };\n return maps[days] || maps[3];\n }\n\n function poolKey(label){\n if(label.startsWith('Ganzk\u00f6rper')) return 'Ganzkoerper';\n if(label.startsWith('Oberk\u00f6rper')) return 'Oberkoerper';\n if(label.startsWith('Unterk\u00f6rper')) return 'Unterkoerper';\n return label;\n }\n\n function scheme(goal, level){\n let sets = goal==='muskelaufbau' ? 4 : 3;\n if(level==='profi') sets += 1;\n const reps = goal==='abnehmen' ? '12\u201315' : goal==='muskelaufbau' ? '8\u201312' : '10\u201312';\n const rest = goal==='abnehmen' ? '45\u201360 Sek.' : goal==='muskelaufbau' ? '90\u2013120 Sek.' : '60\u201390 Sek.';\n return {sets, reps, rest};\n }\n\n function renderWeekStrip(days){\n const strip = document.getElementById('weekStrip');\n strip.innerHTML = '';\n for(let i=0;i<7;i++){\n const span = document.createElement('span');\n if(i<days) span.classList.add('on');\n strip.appendChild(span);\n }\n }\n\n function renderTraining(s){\n const labels = getSplitLabels(s.days, s.level);\n const {sets, reps, rest} = scheme(s.goal, s.level);\n const container = document.getElementById('trainingDays');\n container.innerHTML = '';\n labels.forEach((label, idx)=>{\n const exercises = exercisePool[poolKey(label)] || exercisePool.Ganzkoerper;\n const card = document.createElement('div');\n card.className = 'day-card';\n let html = `<div class=\"day-card-head\"><h4>Tag ${idx+1} \u00b7 ${label}<\/h4><span>${sets} \u00d7 ${reps} \u00b7 Pause ${rest}<\/span><\/div><ul>`;\n exercises.forEach(ex=>{ html += `<li><span>${ex}<\/span><span>${sets} \u00d7 ${reps}<\/span><\/li>`; });\n html += '<\/ul>';\n if(s.goal==='abnehmen' && idx%2===0){\n html += `<p class=\"cardio-note\">+ 20\u201330 Min. lockeres Cardio nach dem Training<\/p>`;\n }\n card.innerHTML = html;\n container.appendChild(card);\n setTimeout(()=>card.classList.add('shown'), 60 * idx);\n\n \/* subtle 3D tilt *\/\n card.addEventListener('mousemove', e=>{\n const r = card.getBoundingClientRect();\n const px = (e.clientX - r.left) \/ r.width - 0.5;\n const py = (e.clientY - r.top) \/ r.height - 0.5;\n card.style.transform = `translateY(0) rotateX(${py*-5}deg) rotateY(${px*5}deg)`;\n });\n card.addEventListener('mouseleave', ()=>{\n card.style.transform = 'translateY(0) rotateX(0) rotateY(0)';\n });\n });\n }\n\n function renderNutrition(target){\n const meals = [\n {name:'Fr\u00fchst\u00fcck', pct:0.25},\n {name:'Mittagessen', pct:0.35},\n {name:'Abendessen', pct:0.30},\n {name:'Snack', pct:0.10}\n ];\n const container = document.getElementById('mealsContainer');\n container.innerHTML = '';\n meals.forEach(m=>{\n const row = document.createElement('div');\n row.className = 'meal-row';\n row.innerHTML = `<span class=\"meal-name\">${m.name}<\/span><span class=\"meal-kcal mono\">${Math.round(target*m.pct)} kcal<\/span>`;\n container.appendChild(row);\n });\n }\n\n function animateCount(el, end, suffix){\n const start = 0;\n const duration = 900;\n const startTime = performance.now();\n function tick(now){\n const p = Math.min((now-startTime)\/duration, 1);\n const eased = 1 - Math.pow(1-p, 3);\n el.textContent = Math.round(start + (end-start)*eased) + (suffix||'');\n if(p<1) requestAnimationFrame(tick);\n }\n requestAnimationFrame(tick);\n }\n\n function render(s){\n const bmr = calcBMR(s);\n const tdee = bmr * activityFactors[s.activity];\n const target = calcTarget(tdee, s.goal);\n const macros = calcMacros(s, target);\n\n animateCount(document.getElementById('bmrVal'), Math.round(bmr));\n animateCount(document.getElementById('tdeeVal'), Math.round(tdee));\n animateCount(document.getElementById('targetVal'), Math.round(target));\n\n document.getElementById('proteinG').textContent = Math.round(macros.proteinG) + ' g';\n document.getElementById('carbsG').textContent = Math.round(macros.carbsG) + ' g';\n document.getElementById('fatG').textContent = Math.round(macros.fatG) + ' g';\n\n const proteinPct = (macros.proteinKcal\/target)*100;\n const carbsPct = (macros.carbsKcal\/target)*100;\n const fatPct = Math.max(100 - proteinPct - carbsPct, 0);\n\n const segP = document.getElementById('segProtein');\n const segC = document.getElementById('segCarbs');\n const segF = document.getElementById('segFat');\n segP.style.width = '0%'; segC.style.width='0%'; segF.style.width='0%';\n requestAnimationFrame(()=>{\n setTimeout(()=>{\n segP.style.width = proteinPct + '%';\n segC.style.width = carbsPct + '%';\n segF.style.width = fatPct + '%';\n segP.textContent = proteinPct>=10 ? Math.round(proteinPct)+'%' : '';\n segC.textContent = carbsPct>=10 ? Math.round(carbsPct)+'%' : '';\n segF.textContent = fatPct>=10 ? Math.round(fatPct)+'%' : '';\n }, 50);\n });\n\n renderWeekStrip(s.days);\n renderTraining(s);\n renderNutrition(target);\n renderFoodExamples(s.diet);\n\n lastPlanState = {s, bmr, tdee, target, macros};\n if(exportPlanBtn){\n exportPlanBtn.disabled = false;\n exportPlanBtn.textContent = 'Als Textdatei speichern';\n }\n\n const results = document.getElementById('results');\n results.classList.add('visible');\n results.querySelectorAll('.reveal').forEach(el=>observer.observe(el));\n setTimeout(()=>{\n results.scrollIntoView({behavior:'smooth', block:'start'});\n }, 100);\n }\n\n \/* ---- scroll reveal ---- *\/\n const observer = new IntersectionObserver((entries)=>{\n entries.forEach(entry=>{\n if(entry.isIntersecting){\n entry.target.classList.add('visible');\n observer.unobserve(entry.target);\n }\n });\n }, {threshold:0.15});\n document.querySelectorAll('.reveal').forEach(el=>observer.observe(el));\n\n \/* ---- form submit ---- *\/\n const submitBtn = document.querySelector('.submit-btn');\n document.getElementById('planForm').addEventListener('submit', function(e){\n e.preventDefault();\n const errorMsg = document.getElementById('errorMsg');\n if(!state.age || !state.weight || !state.height || state.age<=0 || state.weight<=0 || state.height<=0){\n errorMsg.style.display = 'block';\n return;\n }\n errorMsg.style.display = 'none';\n submitBtn.classList.add('loading');\n setTimeout(()=>{\n submitBtn.classList.remove('loading');\n render(state);\n }, 550);\n });\n \/* ==================== MITGLIEDERBEREICH ==================== *\/\n const MEMBER_KEY = 'fp_member_user';\n const ENTRIES_KEY = 'fp_member_entries';\n\n const loggedOutEl = document.getElementById('memberLoggedOut');\n const loggedInEl = document.getElementById('memberLoggedIn');\n const dateInput = document.getElementById('trDate');\n if(dateInput) dateInput.value = new Date().toISOString().slice(0,10);\n\n function getEntries(){\n try{ return JSON.parse(localStorage.getItem(ENTRIES_KEY)) || []; }\n catch(e){ return []; }\n }\n function saveEntries(entries){\n localStorage.setItem(ENTRIES_KEY, JSON.stringify(entries));\n }\n\n function showMemberDashboard(user){\n loggedOutEl.classList.remove('active');\n loggedInEl.classList.add('active');\n document.getElementById('memberGreetName').textContent = user.name;\n renderHistoryAndDonut();\n }\n function showMemberLogin(){\n loggedInEl.classList.remove('active');\n loggedOutEl.classList.add('active');\n }\n\n const storedUser = (function(){\n try{ return JSON.parse(localStorage.getItem(MEMBER_KEY)); }catch(e){ return null; }\n })();\n if(storedUser && storedUser.name) showMemberDashboard(storedUser);\n\n const loginBtn = document.getElementById('loginBtn');\n if(loginBtn) loginBtn.addEventListener('click', ()=>{\n const name = document.getElementById('memberName').value.trim();\n const email = document.getElementById('memberEmail').value.trim();\n if(!name){ document.getElementById('memberName').focus(); return; }\n const user = {name, email};\n localStorage.setItem(MEMBER_KEY, JSON.stringify(user));\n showMemberDashboard(user);\n });\n\n const logoutBtn = document.getElementById('logoutBtn');\n if(logoutBtn) logoutBtn.addEventListener('click', ()=>{\n localStorage.removeItem(MEMBER_KEY);\n showMemberLogin();\n });\n\n const distColors = { sleep:'var(--sleep)', sport:'var(--sport)', edu:'var(--edu)', work:'var(--work)', leisure:'var(--leisure)', other:'var(--other)' };\n const distLabels = { sleep:'Schlaf', sport:'Sport', edu:'Bildung', work:'Arbeit', leisure:'Erholung', other:'Sonstiges' };\n\n function renderDonut(dist, totalHours){\n const svg = document.getElementById('donutSegments');\n svg.innerHTML = '';\n const r = 72, cx = 90, cy = 90, circumference = 2*Math.PI*r;\n let offsetAcc = 0;\n Object.keys(dist).forEach(key=>{\n const pct = dist[key] \/ 24;\n if(pct <= 0) return;\n const len = pct * circumference;\n const circle = document.createElementNS('http:\/\/www.w3.org\/2000\/svg','circle');\n circle.setAttribute('cx', cx);\n circle.setAttribute('cy', cy);\n circle.setAttribute('r', r);\n circle.setAttribute('fill', 'none');\n circle.setAttribute('stroke', distColors[key]);\n circle.setAttribute('stroke-width', '20');\n circle.setAttribute('stroke-dasharray', `${len} ${circumference-len}`);\n circle.setAttribute('stroke-dashoffset', -offsetAcc);\n circle.classList.add('donut-ring');\n svg.appendChild(circle);\n offsetAcc += len;\n });\n document.getElementById('donutTotal').textContent = totalHours.toFixed(1).replace('.0','') + 'h';\n\n const legend = document.getElementById('donutLegend');\n legend.innerHTML = '';\n Object.keys(dist).forEach(key=>{\n if(dist[key] <= 0) return;\n const pct = Math.round((dist[key]\/24)*100);\n const row = document.createElement('div');\n row.className = 'legend-item';\n row.innerHTML = `<span style=\"display:flex;align-items:center;gap:0.5rem;\"><span class=\"dot\" style=\"background:${distColors[key]};\"><\/span>${distLabels[key]}<\/span><span class=\"val\">${dist[key]}h \u00b7 ${pct}%<\/span>`;\n legend.appendChild(row);\n });\n }\n\n function renderHistoryAndDonut(){\n const entries = getEntries().sort((a,b)=> a.date < b.date ? 1 : -1);\n const list = document.getElementById('historyList');\n const dashBody = document.getElementById('dashBody');\n\n if(entries.length === 0){\n list.innerHTML = '<p class=\"history-empty\">Noch keine Eintr\u00e4ge \u2014 trag oben deinen ersten Tag ein.<\/p>';\n dashBody.style.display = 'none';\n return;\n }\n\n dashBody.style.display = 'grid';\n const latest = entries[0];\n const dist = { sleep:latest.sleep, sport:latest.sport, edu:latest.edu, work:latest.work, leisure:latest.leisure, other:latest.other };\n const total = latest.sleep+latest.sport+latest.edu+latest.work+latest.leisure+latest.other;\n renderDonut(dist, total);\n\n list.innerHTML = '';\n entries.slice(0,7).forEach(entry=>{\n const row = document.createElement('div');\n row.className = 'history-row';\n const total7 = entry.sleep+entry.sport+entry.edu+entry.work+entry.leisure+entry.other || 1;\n const segs = ['sleep','sport','edu','work','leisure','other'].map(k=>{\n const w = (entry[k]\/total7)*100;\n return w>0 ? `<span style=\"width:${w}%;background:${distColors[k]};\"><\/span>` : '';\n }).join('');\n const d = new Date(entry.date);\n const label = isNaN(d) ? entry.date : d.toLocaleDateString('de-DE',{day:'2-digit',month:'2-digit'});\n row.innerHTML = `<span class=\"hist-date\">${label}<\/span><div class=\"history-bar\">${segs}<\/div>`;\n list.appendChild(row);\n });\n }\n\n const saveEntryBtn = document.getElementById('saveEntryBtn');\n if(saveEntryBtn) saveEntryBtn.addEventListener('click', ()=>{\n const sleep = parseFloat(document.getElementById('trSleep').value) || 0;\n const sport = parseFloat(document.getElementById('trSport').value) || 0;\n const edu = parseFloat(document.getElementById('trEdu').value) || 0;\n const work = parseFloat(document.getElementById('trWork').value) || 0;\n const leisure = parseFloat(document.getElementById('trLeisure').value) || 0;\n const date = document.getElementById('trDate').value || new Date().toISOString().slice(0,10);\n const sum = sleep+sport+edu+work+leisure;\n const trackerError = document.getElementById('trackerError');\n if(sum > 24){\n trackerError.style.display = 'block';\n return;\n }\n trackerError.style.display = 'none';\n const other = Math.max(24 - sum, 0);\n\n const entries = getEntries().filter(e=>e.date !== date);\n entries.push({date, sleep, sport, edu, work, leisure, other});\n saveEntries(entries);\n renderHistoryAndDonut();\n });\n\n \/* ==================== DOWNLOADBEREICH ==================== *\/\n function downloadCSV(filename, rows){\n const csv = rows.map(r=>r.map(cell=>`\"${String(cell).replace(\/\"\/g,'\"\"')}\"`).join(';')).join('\\r\\n');\n const blob = new Blob(['\\uFEFF'+csv], {type:'text\/csv;charset=utf-8;'});\n const url = URL.createObjectURL(blob);\n const a = document.createElement('a');\n a.href = url;\n a.download = filename;\n document.body.appendChild(a);\n a.click();\n document.body.removeChild(a);\n URL.revokeObjectURL(url);\n }\n\n const csvTemplates = {\n wochenprotokoll(){\n const rows = [['Datum','Schlaf (h)','Sport (h)','Bildung (h)','Arbeit (h)','Erholung (h)','Notizen']];\n ['Montag','Dienstag','Mittwoch','Donnerstag','Freitag','Samstag','Sonntag'].forEach(day=> rows.push([day,'','','','','','']));\n downloadCSV('wochenprotokoll-selbstkontrolle.csv', rows);\n },\n trainingslog(){\n const rows = [['Datum','\u00dcbung','S\u00e4tze','Wiederholungen','Gewicht (kg)','Notizen']];\n for(let i=0;i<10;i++) rows.push(['','','','','','']);\n downloadCSV('trainings-logbuch.csv', rows);\n },\n ernaehrungstagebuch(){\n const rows = [['Datum','Mahlzeit','Lebensmittel','Kalorien','Protein (g)','Kohlenhydrate (g)','Fett (g)']];\n for(let i=0;i<12;i++) rows.push(['','','','','','','']);\n downloadCSV('ernaehrungstagebuch.csv', rows);\n }\n };\n\n document.querySelectorAll('.download-btn[data-template]').forEach(btn=>{\n btn.addEventListener('click', ()=>{\n const fn = csvTemplates[btn.dataset.template];\n if(fn) fn();\n });\n });\n\n let lastPlanState = null;\n const exportPlanBtn = document.getElementById('exportPlanBtn');\n\n function downloadText(filename, content){\n const blob = new Blob([content], {type:'text\/plain;charset=utf-8;'});\n const url = URL.createObjectURL(blob);\n const a = document.createElement('a');\n a.href = url;\n a.download = filename;\n document.body.appendChild(a);\n a.click();\n document.body.removeChild(a);\n URL.revokeObjectURL(url);\n }\n\n if(exportPlanBtn) exportPlanBtn.addEventListener('click', ()=>{\n if(!lastPlanState) return;\n const {s, bmr, tdee, target, macros} = lastPlanState;\n const dietLabels = {omnivor:'Alles', vegetarisch:'Vegetarisch', pescetarisch:'Pescetarisch', vegan:'Vegan'};\n const goalLabels = {abnehmen:'Abnehmen', halten:'Gewicht halten', muskelaufbau:'Muskelaufbau'};\n let text = 'DEIN PLAN \u2014 ZUSAMMENFASSUNG\\n';\n text += '============================\\n\\n';\n text += `Ziel: ${goalLabels[s.goal]}\\n`;\n text += `Ern\u00e4hrungsweise: ${dietLabels[s.diet]}\\n`;\n text += `Trainingstage\/Woche: ${s.days} \u00b7 Erfahrung: ${s.level}\\n\\n`;\n text += `Grundumsatz: ${Math.round(bmr)} kcal\/Tag\\n`;\n text += `Gesamtumsatz: ${Math.round(tdee)} kcal\/Tag\\n`;\n text += `Kalorienziel: ${Math.round(target)} kcal\/Tag\\n\\n`;\n text += `Protein: ${Math.round(macros.proteinG)} g\\n`;\n text += `Kohlenhydrate: ${Math.round(macros.carbsG)} g\\n`;\n text += `Fett: ${Math.round(macros.fatG)} g\\n\\n`;\n const labels = getSplitLabels(s.days, s.level);\n text += 'TRAININGSPLAN\\n-------------\\n';\n labels.forEach((label, idx)=>{ text += `Tag ${idx+1}: ${label}\\n`; });\n downloadText('mein-plan.txt', text);\n });\n\n})();\n<\/script>\n\n<\/body>\n<\/html>\n\n","protected":false},"excerpt":{"rendered":"<p>Dein Plan. Deine Zahlen. Plan. Planer Mitgliederbereich Downloads Personalisiert \u00b7 in Sekunden Dein Plan.Deine Zahlen. Trainings- und Ern\u00e4hrungsplan, berechnet aus deinen Werten \u2014 kein Standard-Template von der Stange. 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