{
  "tools": {
    "onerm": {
      "title": "1RM Calculator: One Rep Max with the Epley Formula",
      "desc": "Enter the weight lifted and the number of reps to estimate your one rep max and your loads from 50 to 95%.",
      "lift_weight": "Weight lifted",
      "lift_reps": "Repetitions performed",
      "result_1rm": "Estimated 1RM",
      "percentages": "Percentage Table",
      "pct_reps": "Approx. Reps",
      "theoretical_max": "Theoretical max",
      "load_unit": "Load ({{unit}})",
      "reps_suffix": "reps",
      "unit": "Load unit",
      "warn_over_10": "Beyond 10 reps the estimate becomes less reliable: a set of 3 to 10 reps gives a safer result.",
      "warn_cap_30": "The calculation is capped at 30 reps.",
      "anchor": "1RM calculator"
    },
    "water": {
      "title": "Water Intake Calculator: How Much Water to Drink a Day",
      "desc": "Enter weight, sex, exercise and climate to estimate how much water to drink daily, excluding water from food.",
      "weight": "Weight",
      "activity": "Physical Activity (min/day)",
      "climate": "Climate",
      "climate_temperate": "Temperate",
      "climate_hot": "Hot / Tropical",
      "daily_target": "Daily Target",
      "glasses": "250ml glasses",
      "tips": "Tip: Drink regularly throughout the day, do not wait until you are thirsty.",
      "anchor": "Water intake calculator"
    },
    "breathing": {
      "title": "Cardiac Coherence Breathing Exercise: Guided 5-5 Timer",
      "desc": "Follow the visual guide: breathe in for 5 seconds, out for 5 seconds, 6 breaths per minute, with a session timer.",
      "inhale": "Inhale",
      "exhale": "Exhale",
      "hold": "Hold",
      "start_session": "Start Session",
      "stop_session": "Stop",
      "duration": "Duration",
      "min": "min",
      "ready": "Ready?",
      "anchor": "Cardiac coherence breathing"
    },
    "macros": {
      "title": "IIFYM Macro Calculator: Protein, Carbs and Fat",
      "desc": "Start from your calorie needs and your goal to get your daily grams of protein, carbohydrates and fat.",
      "goal": "Goal",
      "diet": "Diet Type",
      "goal_lose": "Weight Loss (-20%)",
      "goal_maintain": "Maintenance",
      "goal_gain": "Bulking (+10%)",
      "diet_balanced": "Balanced (30/40/30)",
      "diet_lowcarb": "Low Carb (40/20/40)",
      "diet_highprot": "High Protein (45/35/20)",
      "diet_keto": "Keto (25/5/70)",
      "protein": "Protein",
      "carbs": "Carbs",
      "fats": "Fats",
      "grams": "grams",
      "tdee_input": "Daily Calorie Needs",
      "tdee_help": "Use the calorie calculator to get this number.",
      "target_total": "Target total",
      "kcal_per_day": "kcal / day",
      "ratio": "Ratio",
      "anchor": "IIFYM macro calculator"
    },
    "heart_rate": {
      "title": "Heart Rate Zone Calculator: Target Heart Rate (Karvonen)",
      "desc": "Enter your age and resting heart rate to get your target heart rate and 5 training zones in bpm, with Karvonen or % of max HR (220 − age or Tanaka).",
      "age": "Age",
      "resting_hr": "Resting Heart Rate",
      "max_hr": "Est. Max HR",
      "zone_1": "Warm Up / Recovery",
      "zone_2": "Endurance / Fat Burn",
      "zone_3": "Aerobic",
      "zone_4": "Anaerobic Threshold",
      "zone_5": "VO2 Max / Sprint",
      "bpm": "bpm",
      "anchor": "Heart rate zone calculator",
      "resting_hr_hint": "Measure your morning resting pulse before getting out of bed.",
      "max_formula": "Max heart rate formula",
      "formula_fox": "220 − age (Fox)",
      "formula_tanaka": "208 − 0.7 × age (Tanaka)",
      "zone_method": "Zone calculation",
      "method_karvonen": "Karvonen (HR reserve)",
      "method_percent_max": "% of max heart rate",
      "hr_reserve": "Heart rate reserve",
      "copy_zones": "Copy Heart Rate Zones",
      "copy_header": "Heart rate zones ({{v0}} years old, resting HR {{v1}} bpm)\n- Estimated max HR: {{v2}} bpm (reserve: {{v3}} bpm)",
      "zone_1_desc": "Easy effort, warm-up, cool down, builds basic stamina.",
      "zone_2_desc": "Zone 2 endurance training, maximum mitochondrial density & fat oxidation.",
      "zone_3_desc": "Moderate effort, sustainable breathing rhythm, marathon pace.",
      "zone_4_desc": "Hard effort, heavy breathing, increases speed endurance & lactate clearing.",
      "zone_5_desc": "Maximum sprint effort, HIIT intervals, fast muscle twitch recruitment."
    },
    "body_fat": {
      "title": "Body Fat Calculator",
      "desc": "Estimate your body fat percentage using the US Navy method.",
      "gender": "Gender",
      "age": "Age",
      "weight": "Weight",
      "height": "Height",
      "neck": "Neck Circumference",
      "waist": "Waist Circumference",
      "hip": "Hip Circumference",
      "result_label": "Body Fat Percentage",
      "category_label": "Category",
      "fat_mass": "Fat Mass",
      "lean_mass": "Lean Mass",
      "cat_essential": "Essential Fat",
      "cat_athletes": "Athletes",
      "cat_fitness": "Fitness",
      "cat_average": "Average",
      "cat_obese": "Obese"
    },
    "sleep": {
      "title": "Sleep Calculator",
      "desc": "Calculate the ideal time to go to bed or wake up to respect your sleep cycles.",
      "mode_wake": "I want to wake up at...",
      "mode_bed": "I am going to bed at...",
      "wake_time": "Wake up time",
      "bed_time": "Bedtime",
      "calculate_bed": "Calculate bedtime",
      "calculate_wake": "Calculate wake up time",
      "suggested_times": "Suggested times",
      "cycles": "cycles",
      "hours": "hours of sleep",
      "sleep_now": "I'm going to sleep now"
    },
    "pregnancy": {
      "title": "Pregnancy Due Date Calculator: Weeks and Key Dates",
      "desc": "Enter the first day of your last period and cycle length to get your due date and current week of pregnancy.",
      "first_day_period": "First day of last period",
      "cycle_length": "Average cycle length",
      "calculate": "Calculate my date",
      "due_date": "Estimated Due Date",
      "conception_date": "Estimated Conception Date",
      "progress": "Progress",
      "week": "Week",
      "trimester_1": "1st Trimester",
      "trimester_2": "2nd Trimester",
      "trimester_3": "3rd Trimester",
      "zodiac": "Baby's Sign",
      "days_left": "Days left",
      "anchor": "Pregnancy due date calculator"
    },
    "calories": {
      "title": "Calorie Calculator: BMR (Schofield), TDEE, Deficit, Macros",
      "desc": "Calculate your BMR, daily energy expenditure (TDEE), target calories for a deficit or surplus and your macro split in grams, meal by meal.",
      "gender": "Gender",
      "male": "Male",
      "female": "Female",
      "age": "Age",
      "height": "Height",
      "weight": "Weight",
      "activity": "Physical Activity",
      "act_sedentary": "Sedentary (little or no exercise)",
      "act_light": "Lightly active (1-3 days/week)",
      "act_moderate": "Moderately active (3-5 days/week)",
      "act_active": "Very active (6-7 days/week)",
      "act_very_active": "Super active (Physical job/training 2x/day)",
      "bmr_label": "Basal Metabolic Rate (BMR)",
      "tdee_label": "Daily Expenditure (TDEE)",
      "bmr_desc": "Calories burned at complete rest.",
      "tdee_desc": "Calories needed to maintain current weight.",
      "anchor": "Calorie calculator",
      "body_fat_toggle": "Specify body fat % (Katch-McArdle)",
      "body_fat_value": "{{value}}% BF",
      "goal": "Goal",
      "goal_maintain": "Maintain weight (TDEE)",
      "goal_cut_15": "Mild cut (−15%)",
      "goal_cut_25": "Fast cut (−25%)",
      "goal_cut_500": "Moderate deficit (−500 kcal/day)",
      "goal_cut_750": "Large deficit (−750 kcal/day)",
      "goal_bulk_10": "Lean bulk (+10%)",
      "goal_bulk_20": "Fast bulk (+20%)",
      "goal_bulk_300": "Small surplus (+300 kcal/day)",
      "goal_bulk_500": "Large surplus (+500 kcal/day)",
      "macro_split": "Macro split (protein/carbs/fat, in % of energy)",
      "preset_high_protein": "High protein (2 g/kg, 25% fat)",
      "preset_high_protein_kg": "High protein (2 g/kg, fat 0.9 g/kg)",
      "preset_balanced": "Balanced (30/40/30)",
      "preset_low_carb": "Low carb (35/20/45)",
      "preset_keto": "Ketogenic (25/5/70)",
      "preset_custom": "Custom (in %)",
      "protein": "Protein",
      "carbs": "Carbs",
      "fat": "Fat",
      "target_label": "Daily calorie target",
      "kcal_day": "kcal/day",
      "pace_kg_month": "~{{v0}} kg / month",
      "copy_summary": "TDEE & daily macronutrient targets:\n- Basal metabolic rate (BMR): {{v0}} kcal\n- Total daily energy expenditure (TDEE): {{v1}} kcal\n- Target calories ({{v2}}): {{v3}} kcal/day\n- Macros:\n  • Protein: {{v4}} g ({{v5}} g/kg) – {{v6}}%\n  • Carbs: {{v7}} g – {{v8}}%\n  • Fats: {{v9}} g – {{v10}}%",
      "copy_label": "Copy nutrition targets",
      "macros_title": "Macronutrients per day",
      "protein_per_kg": "Protein: {{v0}} g per kg of body weight",
      "meals_3": "3 meals a day",
      "meals_4": "4 meals (with a snack)",
      "kcal_per_meal": "~{{v0}} kcal per meal",
      "macro_line": "🥩 {{prot}}g protein • 🍚 {{carb}}g carbs • 🥑 {{fat}}g fat",
      "equation": "BMR equation",
      "eq_mifflin": "Mifflin-St Jeor (1990)",
      "eq_harris": "Revised Harris-Benedict (Roza and Shizgal, 1984)",
      "eq_schofield": "Schofield (FAO/WHO/UNU), adults and children",
      "eq_katch": "Katch-McArdle (uses body fat)",
      "equation_used": "Equation: {{v0}}",
      "band_range": "{{v0}} to {{v1}} years band",
      "band_over": "{{v0}} years and over band",
      "child_warning": "Under 18: the tool uses the Schofield equation for children. A child's needs include the energy used for growth, and adult activity factors do not apply as they are: the tool uses the FAO/WHO/UNU (2004) physical activity levels (PAL) and adds 1% for growth. No weight-loss goal or macro split here: for a child, ask a pediatrician or a dietitian.",
      "child_infant": "Under 1 year, FAO calculates needs differently (measured expenditure and infant growth): the tool only shows the basal metabolic rate.",
      "child_activity": "Child's physical activity (FAO/WHO/UNU PAL)",
      "child_light": "Light (PAL {{v0}})",
      "child_moderate": "Moderate (PAL {{v0}})",
      "child_vigorous": "Vigorous (PAL {{v0}})",
      "child_need_label": "Child's energy requirement (kcal/day)",
      "child_need_desc": "BMR × PAL {{v0}} × 1.01 (growth), per FAO/WHO/UNU (2004)."
    },
    "bmi": {
      "title": "BMI Calculator: Body Mass Index and WHO Categories",
      "desc": "Enter your weight and height to get your BMI and its WHO category, from underweight to overweight and obesity.",
      "height": "Height",
      "weight": "Weight",
      "underweight": "Underweight",
      "normal": "Normal weight",
      "overweight": "Overweight",
      "obesity": "Obesity",
      "legend_under": "Underweight",
      "legend_norm": "Normal",
      "legend_over": "Overweight",
      "legend_obese": "Obesity",
      "who_desc": "The World Health Organization (WHO) defines this BMI as",
      "bmi_label": "BMI",
      "copy_summary": "BMI: {{value}} ({{status}})",
      "imc_value": "BMI: {{value}}",
      "copy_score_title": "Copy BMI score",
      "anchor": "BMI calculator"
    },
    "riegel-race-time-predictor": {
      "title": "Race Time Predictor: Riegel Formula for Half and Marathon",
      "desc": "Predict your half marathon, marathon or 10K time from a recent race with the Riegel formula (T2 = T1 × (D2/D1)^1.06), plus the matching pace.",
      "anchor": "Race time predictor"
    },
    "running-pace-splits-calculator": {
      "title": "Running Pace Calculator: min/km, km/h and Split Times",
      "desc": "Work out your marathon, half or 10K pace, convert km/h to min/km or mph and get a full split table, with an optional negative split.",
      "anchor": "Running pace calculator"
    },
    "bike-gear-ratio-development-calculator": {
      "title": "Bike Gear Ratio Calculator: Development and Speed",
      "desc": "Calculate gear ratio (chainring ÷ sprocket), development in metres per pedal turn and speed at your cadence, for every chainring and sprocket.",
      "anchor": "Bike gear ratio calculator"
    },
    "nutriscore-code-barre": {
      "title": "Nutri-Score Barcode Lookup: Grade, NOVA, Additives",
      "desc": "Type or scan a food barcode to see its Nutri-Score, NOVA group, Eco-Score, additives and allergens as published by Open Food Facts.",
      "anchor": "Nutri-Score barcode lookup"
    },
    "composition-cosmetique-inci": {
      "title": "Cosmetic Ingredients by Barcode: INCI List Lookup",
      "desc": "Enter or scan the barcode of a cosmetic to read its INCI ingredients list, labels and period after opening as published by Open Beauty Facts.",
      "anchor": "Cosmetic ingredients by barcode"
    },
    "effets-indesirables-openfda": {
      "title": "Drug side effects lookup: FDA adverse event reports (FAERS)",
      "desc": "Most reported side effects for a drug in the FDA's FAERS database, with report counts and shares. openFDA data; reports do not prove causation.",
      "anchor": "Drug side effects lookup"
    },
    "blood-glucose-unit-converter": {
      "title": "Blood Glucose Converter: mg/dL, mmol/L, HbA1c, Vitamin D",
      "anchor": "blood glucose converter",
      "desc": "Convert blood glucose between mg/dL, mmol/L and g/L, HbA1c to mmol/mol and average glucose, plus vitamin D and cholesterol units, with sourced thresholds."
    },
    "premature-baby-corrected-age-calculator": {
      "title": "Corrected Age Calculator for Premature Babies",
      "anchor": "corrected age calculator",
      "desc": "Work out a premature baby’s corrected age from the birth date and gestational age, in weeks and months, plus postmenstrual age and WHO category."
    },
    "hearing-test": {
      "title": "Hearing test: pure tones by ear and an indicative audiogram",
      "desc": "Check your hearing with headphones, one ear at a time, from 250 to 8,000 Hz: ascending method in 5 dB steps, indicative audiogram and the gap between your ears.",
      "anchor": "Hearing test"
    },
    "binaural-beats-generator": {
      "title": "Binaural beats generator: carrier, beat and EEG bands",
      "desc": "Two pure tones, one per ear, with adjustable carrier and beat (0.5 to 30 Hz), delta to beta presets and an honest summary of the published research.",
      "anchor": "Binaural beats"
    },
    "creatine-dosage-calculator": {
      "title": "Creatine dosage calculator: loading, maintenance, daily plan",
      "desc": "Work out how much creatine to take for your weight: optional 0.3 g/kg loading phase, 3 to 5 g daily maintenance and a day-by-day plan in grams and scoops.",
      "anchor": "Creatine dosage calculator"
    },
    "eye-test": {
      "title": "Eye test: indicative visual acuity check and Amsler grid",
      "desc": "On-screen eye test calibrated with a bank card: tumbling E or Landolt C drawn to scale, one eye at a time, with decimal, Snellen and logMAR results.",
      "anchor": "Eye test"
    },
    "ftp-power-zones-calculator": {
      "title": "FTP calculator: 20-minute test, ramp test and Coggan zones",
      "desc": "Work out your FTP from a 20-minute test (× 0.95) or a ramp test (75% of best minute), your watts per kilo and the 7 Coggan power zones in watts.",
      "anchor": "FTP calculator"
    },
    "vo2-max-calculator": {
      "title": "VO2 max calculator: Cooper, Rockport, 1.5 mile, heart rate",
      "desc": "Estimate your VO2 max from four published field tests (Cooper 12-minute run, Rockport walk, 1.5-mile test, heart rate ratio) and compare it by age and sex.",
      "anchor": "VO2 max calculator"
    },
    "white-noise-generator": {
      "title": "White noise, pink and brown noise with a sleep timer",
      "desc": "Play looping white, pink or brown noise with a capped volume, a sleep timer and a gentle fade-out, plus distance and volume advice for babies.",
      "anchor": "White noise"
    },
    "baby-sleep-schedule-calculator": {
      "title": "Baby sleep schedule: hours by age, naps and daily plan",
      "desc": "How much should your child sleep from birth to 5 years? Recommended 24-hour totals (AASM, AAP), naps, a day plan from wake-up time and safe sleep reminders.",
      "anchor": "Baby sleep schedule"
    }
  }
}