[{"_1":2,"_3":-5,"_4":-5},"loaderData",{"_5":6,"_7":8},"actionData","errors","root",{"_106":107,"_108":109},"routes/embed.x.$handle.$name.$",{"_9":10,"_11":12,"_13":14,"_15":16,"_17":18,"_19":20,"_21":-5},"handle","johnjackson","name","creatine-bot","path","tracker.ts","project",{"_22":45,"_11":12,"_33":46,"_47":-5,"_48":42,"_49":50,"_51":50,"_52":53,"_54":-5,"_55":56,"_57":58,"_59":32,"_60":-5,"_61":-5,"_62":63,"_64":65,"_66":67,"_68":69,"_70":71,"_72":-5,"_73":74,"_75":74,"_76":77,"_78":77,"_79":77,"_80":74,"_81":74,"_82":83,"_84":85,"_86":87,"_88":42},"file",{"_22":23,"_11":14,"_24":25,"_26":-5,"_27":28,"_29":30,"_31":32,"_33":34,"_35":36,"_37":38,"_39":40,"_41":42,"_43":-5,"_13":44},"permalink","https://www.val.town/x/johnjackson/creatine-bot/code/tracker.ts","extension","id","fafb9e46-77b0-4c0a-9024-632983762b55","fileId","89f51522-a25e-11f1-9187-1607ee4eb77e","parentId","branchId","17fd315b-34d0-4650-aa77-c4de8b5e8194","branchVersion",72,"latest",true,"createdAt",["D",1789377292931],"version",29,"fileType","script","content","import { sqlite } from \"https://esm.town/v/std/sqlite/main.ts\";\n\nconst MSK = 3 * 60 * 60 * 1000;\n\nexport const PROTEIN_GOAL = 170;\nexport const STEP_GOAL = 10000;\n// 86 кг, 190 см, 22 года. Поддержка ~2700, дефицит на ~0.5 кг в неделю.\nexport const KCAL_GOAL = 2200;\n\nexport const today = () => new Date(Date.now() + MSK).toISOString().slice(0, 10);\n\nexport const shift = (iso: string, d: number) =>\n new Date(Date.parse(iso + \"T12:00:00Z\") + d * 86400000).toISOString().slice(0, 10);\n\nexport const KB = {\n inline_keyboard: [[\n { text: \"✅ Выпил\", callback_data: \"done\" },\n { text: \"⏰ Позже\", callback_data: \"later\" },\n ]],\n};\n\nexport const GYM_KB = {\n inline_keyboard: [[\n { text: \"🏋️ Был\", callback_data: \"gym:was\" },\n { text: \"❌ Не был\", callback_data: \"gym:no\" },\n { text: \"😴 Отдых\", callback_data: \"gym:rest\" },\n ]],\n};\n\nasync function init() {\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS intake (day TEXT PRIMARY KEY, ts TEXT NOT NULL)`,\n );\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS miss (day TEXT PRIMARY KEY, ts TEXT NOT NULL)`,\n );\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS protein (\n id INTEGER PRIMARY KEY AUTOINCREMENT,\n day TEXT NOT NULL, grams REAL NOT NULL, note TEXT, ts TEXT NOT NULL\n )`,\n );\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS steps (\n day TEXT PRIMARY KEY, steps INTEGER NOT NULL,\n meters INTEGER NOT NULL DEFAULT 0, seconds INTEGER NOT NULL DEFAULT 0, ts TEXT NOT NULL\n )`,\n );\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS gym (day TEXT PRIMARY KEY, status TEXT NOT NULL, ts TEXT NOT NULL)`,\n );\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS health (\n day TEXT PRIMARY KEY, phone_steps INTEGER DEFAULT 0, sleep_min INTEGER DEFAULT 0, ts TEXT NOT NULL\n )`,\n );\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS weight (\n id INTEGER PRIMARY KEY AUTOINCREMENT,\n day TEXT NOT NULL, kg REAL NOT NULL, fat REAL, ts TEXT NOT NULL\n )`,\n );\n // Докидываем колонки к уже живым таблицам. ALTER падает, если колонка есть —\n // поэтому глотаем ошибку, иначе каждый запуск валился бы на второй раз.\n for (\n const q of [\n \"ALTER TABLE protein ADD COLUMN kcal REAL DEFAULT 0\",\n \"ALTER TABLE health ADD COLUMN kcal REAL DEFAULT 0\",\n \"ALTER TABLE health ADD COLUMN protein REAL DEFAULT 0\",\n ]\n ) {\n try { await sqlite.execute(q); } catch { /* колонка уже есть */ }\n }\n await sqlite.execute(\n `CREATE TABLE IF NOT EXISTS chat (\n id INTEGER PRIMARY KEY AUTOINCREMENT,\n role TEXT NOT NULL, content TEXT NOT NULL, ts TEXT NOT NULL\n )`,\n );\n}\n\n// ── креатин ──────────────────────────────────────────────────────────────────\n\nexport async function markDone(day: string = today()) {\n await init();\n await sqlite.execute({\n sql: \"INSERT OR IGNORE INTO intake (day, ts) VALUES (?, ?)\",\n args: [day, new Date().toISOString()],\n });\n}\n\nexport async function markMiss(day: string = today()) {\n await init();\n await sqlite.execute({\n sql: \"INSERT OR IGNORE INTO miss (day, ts) VALUES (?, ?)\",\n args: [day, new Date().toISOString()],\n });\n}\n\nexport async function stats() {\n await init();\n const res = await sqlite.execute(\"SELECT day FROM intake\");\n const days = new Set(res.rows.map((r: any) => String(r.day ?? r[0])));\n\n let d = today();\n if (!days.has(d)) d = shift(d, -1);\n let streak = 0;\n while (days.has(d)) { streak++; d = shift(d, -1); }\n\n let month = 0;\n let c = today();\n for (let i = 0; i < 30; i++) { if (days.has(c)) month++; c = shift(c, -1); }\n\n const m = await sqlite.execute(\"SELECT COUNT(*) AS n FROM miss\");\n const misses = Number((m.rows[0] as any)?.n ?? 0);\n\n return { streak, month, total: days.size, misses, todayDone: days.has(today()) };\n}\n\n// ── белок ────────────────────────────────────────────────────────────────────\n\nexport async function addProtein(grams: number, note = \"\", day = today(), kcal = 0) {\n await init();\n await sqlite.execute({\n sql: \"INSERT INTO protein (day, grams, kcal, note, ts) VALUES (?, ?, ?, ?, ?)\",\n args: [day, grams, kcal, note, new Date().toISOString()],\n });\n}\n\n// Ручные записи за день: белок и калории.\nexport async function manualDay(day = today()) {\n await init();\n const r = await sqlite.execute({\n sql:\n \"SELECT COALESCE(SUM(grams),0) AS g, COALESCE(SUM(kcal),0) AS k FROM protein WHERE day = ?\",\n args: [day],\n });\n const row = r.rows[0] as any;\n return { protein: Number(row?.g ?? 0), kcal: Number(row?.k ?? 0) };\n}\n\n// Итог по еде за день.\n// FatSecret через Здоровье — источник истины: там посчитано по штрихкодам.\n// Ручные записи идут в дело, только пока FatSecret за этот день молчит,\n// иначе одна и та же еда легла бы дважды.\nexport async function foodDay(day = today()) {\n const [m, h] = await Promise.all([manualDay(day), healthDay(day)]);\n const fs = h.kcal > 0 || h.protein > 0;\n return {\n protein: fs ? h.protein : m.protein,\n kcal: fs ? h.kcal : m.kcal,\n src: fs ? (\"FatSecret\" as const) : (\"на глаз\" as const),\n manual: m,\n };\n}\n\nexport async function proteinDay(day = today()) {\n return (await foodDay(day)).protein;\n}\n\nexport async function undoProtein(day = today()) {\n await init();\n const r = await sqlite.execute({\n sql: \"SELECT id, grams FROM protein WHERE day = ? ORDER BY id DESC LIMIT 1\",\n args: [day],\n });\n const row = r.rows[0] as any;\n if (!row) return null;\n await sqlite.execute({ sql: \"DELETE FROM protein WHERE id = ?\", args: [row.id] });\n return Number(row.grams);\n}\n\nexport async function resetProtein(day = today()) {\n await init();\n await sqlite.execute({ sql: \"DELETE FROM protein WHERE day = ?\", args: [day] });\n}\n\n// ── шаги ─────────────────────────────────────────────────────────────────────\n\n// Дневной итог только растёт. Если страница трекера перезапустилась и начала\n// считать с нуля, её маленькое число не должно затирать накопленное за день.\nexport async function setSteps(steps: number, meters = 0, seconds = 0, day = today()) {\n await init();\n await sqlite.execute({\n sql: `INSERT INTO steps (day, steps, meters, seconds, ts) VALUES (?, ?, ?, ?, ?)\n ON CONFLICT(day) DO UPDATE SET\n steps = MAX(steps, ?),\n meters = MAX(meters, ?),\n seconds = MAX(seconds, ?),\n ts = ?`,\n args: [\n day, steps, meters, seconds, new Date().toISOString(),\n steps, meters, seconds, new Date().toISOString(),\n ],\n });\n}\n\nexport async function stepsDay(day = today()) {\n await init();\n const r = await sqlite.execute({\n sql: \"SELECT steps, meters, seconds FROM steps WHERE day = ?\",\n args: [day],\n });\n const row = r.rows[0] as any;\n return {\n steps: Number(row?.steps ?? 0),\n meters: Number(row?.meters ?? 0),\n seconds: Number(row?.seconds ?? 0),\n };\n}\n\n// ── данные из Здоровья: шаги с телефона и сон ────────────────────────────────\n\n// Телефон и дорожка считают разное: на дорожке телефон лежит на столе,\n// а вне её — он в кармане. Поэтому дневной итог это сумма двух источников.\nexport async function setHealth(\n phoneSteps: number | null,\n sleepMin: number | null,\n day = today(),\n kcal: number | null = null,\n protein: number | null = null,\n) {\n await init();\n const now = new Date().toISOString();\n await sqlite.execute({\n sql:\n `INSERT INTO health (day, phone_steps, sleep_min, kcal, protein, ts) VALUES (?, ?, ?, ?, ?, ?)\n ON CONFLICT(day) DO UPDATE SET\n phone_steps = MAX(phone_steps, ?),\n sleep_min = MAX(sleep_min, ?),\n kcal = MAX(kcal, ?),\n protein = MAX(protein, ?),\n ts = ?`,\n args: [\n day, phoneSteps ?? 0, sleepMin ?? 0, kcal ?? 0, protein ?? 0, now,\n phoneSteps ?? 0, sleepMin ?? 0, kcal ?? 0, protein ?? 0, now,\n ],\n });\n}\n\nexport async function healthDay(day = today()) {\n await init();\n const r = await sqlite.execute({\n sql: \"SELECT phone_steps, sleep_min, kcal, protein FROM health WHERE day = ?\",\n args: [day],\n });\n const row = r.rows[0] as any;\n return {\n phoneSteps: Number(row?.phone_steps ?? 0),\n sleepMin: Number(row?.sleep_min ?? 0),\n kcal: Number(row?.kcal ?? 0),\n protein: Number(row?.protein ?? 0),\n };\n}\n\nexport async function stepsTotal(day = today()) {\n const [t, h] = await Promise.all([stepsDay(day), healthDay(day)]);\n return {\n total: t.steps + h.phoneSteps,\n treadmill: t.steps,\n phone: h.phoneSteps,\n meters: t.meters,\n seconds: t.seconds,\n sleepMin: h.sleepMin,\n };\n}\n\nexport const fmtSleep = (min: number) =>\n min > 0 ? `${Math.floor(min / 60)} ч ${String(min % 60).padStart(2, \"0\")} мин` : \"—\";\n\n// ── зал ──────────────────────────────────────────────────────────────────────\n\nexport async function setGym(status: string, day = today()) {\n await init();\n await sqlite.execute({\n sql: `INSERT INTO gym (day, status, ts) VALUES (?, ?, ?)\n ON CONFLICT(day) DO UPDATE SET status = ?, ts = ?`,\n args: [day, status, new Date().toISOString(), status, new Date().toISOString()],\n });\n}\n\nexport async function gymDay(day = today()) {\n await init();\n const r = await sqlite.execute({ sql: \"SELECT status FROM gym WHERE day = ?\", args: [day] });\n return (r.rows[0] as any)?.status as string | undefined;\n}\n\nconst GYM_WORD: Record = {\n was: \"был\",\n no: \"не был\",\n rest: \"отдых\",\n};\n\n// ── вес ──────────────────────────────────────────────────────────────────────\n\n// Взвешивание до 4 утра — это ещё вчерашний день.\n// Иначе ночной замер становится «утренним» за новые сутки и портит тренд.\nexport function weighDayName() {\n const msk = new Date(Date.now() + MSK);\n return msk.getUTCHours() < 4 ? shift(today(), -1) : today();\n}\n\nexport async function addWeight(kg: number, fat: number | null = null, day = weighDayName()) {\n await init();\n await sqlite.execute({\n sql: \"INSERT INTO weight (day, kg, fat, ts) VALUES (?, ?, ?, ?)\",\n args: [day, kg, fat, new Date().toISOString()],\n });\n}\n\n// За день берём первый замер — утренний натощак честнее вечернего.\nexport async function weightDay(day = today()): Promise {\n await init();\n const r = await sqlite.execute({\n sql: \"SELECT kg FROM weight WHERE day = ? ORDER BY ts ASC LIMIT 1\",\n args: [day],\n });\n const v = (r.rows[0] as any)?.kg;\n return v === undefined ? null : Number(v);\n}\n\n// Все замеры за день, от свежего к старому — для проверок в течение дня.\nexport async function weightToday() {\n await init();\n const r = await sqlite.execute({\n sql: \"SELECT kg, ts FROM weight WHERE day = ? ORDER BY ts DESC\",\n args: [today()],\n });\n return r.rows.map((x: any) => ({ kg: Number(x.kg), ts: String(x.ts) }));\n}\n\nexport async function lastWeightLine() {\n const rows = await weightToday();\n if (!rows.length) return \"⚖️ Сегодня замеров не было\";\n\n const time = (iso: string) =>\n new Date(Date.parse(iso) + 3 * 3600_000).toISOString().slice(11, 16);\n\n const head = `⚖️ Последний: ${rows[0].kg.toFixed(1)} кг в ${time(rows[0].ts)}`;\n if (rows.length === 1) return `${head}\\n он же идёт в статистику как утренний`;\n\n const list = rows.slice(0, 8).map((r) => ` ${time(r.ts)} ${r.kg.toFixed(1)}`).join(\"\\n\");\n const first = rows[rows.length - 1];\n return `${head}\\n\\nВсе замеры за сегодня (${rows.length}):\\n${list}\\n\\n` +\n `В статистику идёт первый за день: ${first.kg.toFixed(1)} кг в ${time(first.ts)}`;\n}\n\n// Сколько дней подряд есть утренний замер.\nexport async function weighStreak() {\n let d = today();\n if ((await weightDay(d)) === null) d = shift(d, -1);\n let n = 0;\n while ((await weightDay(d)) !== null) {\n n++;\n d = shift(d, -1);\n }\n return n;\n}\n\n// Скользящее среднее гасит скачки от воды и соли — только оно показывает тренд.\nexport async function weightTrend() {\n const cur: number[] = [];\n const prev: number[] = [];\n for (let i = 0; i < 14; i++) {\n const w = await weightDay(shift(today(), -i));\n if (w === null) continue;\n (i < 7 ? cur : prev).push(w);\n }\n const avg = (a: number[]) => (a.length ? a.reduce((x, y) => x + y, 0) / a.length : null);\n const a = avg(cur);\n const b = avg(prev);\n return {\n last: cur[0] ?? null,\n avg7: a,\n avgPrev7: b,\n delta: a !== null && b !== null ? a - b : null,\n days: cur.length,\n };\n}\n\n// ── отчёты ───────────────────────────────────────────────────────────────────\n\nexport async function weightLine() {\n const t = await weightTrend();\n if (t.avg7 === null) return \"⚖️ Вес: пока нет замеров\";\n\n const head = `⚖️ Вес: ${t.last?.toFixed(1)} кг · среднее за 7 дней ${t.avg7.toFixed(1)}`;\n if (t.delta === null) return `${head}\\n замеров ${t.days}, тренд считаю с двух недель`;\n\n const sign = t.delta < 0 ? \"−\" : \"+\";\n const week = Math.abs(t.delta).toFixed(2);\n const verdict = t.delta <= -1.0\n ? \"быстровато — так горят мышцы\"\n : t.delta <= -0.25\n ? \"темп в норме\"\n : t.delta < 0.25\n ? \"стоит на месте\"\n : \"растёт\";\n return `${head}\\n за неделю ${sign}${week} кг — ${verdict}`;\n}\n\nexport async function dayReport(day = today()) {\n const [s, f, st, g] = await Promise.all([stats(), foodDay(day), stepsTotal(day), gymDay(day)]);\n const done = day === today() ? s.todayDone : undefined;\n const p = f.protein;\n\n const pctP = Math.round((p / PROTEIN_GOAL) * 100);\n const pctS = Math.round((st.total / STEP_GOAL) * 100);\n\n const kcalLine = f.kcal > 0\n ? `🔥 Калории: ${Math.round(f.kcal)} / ${KCAL_GOAL}` +\n (f.kcal > KCAL_GOAL\n ? `\\n перебор ${Math.round(f.kcal - KCAL_GOAL)} — сегодня в плюс`\n : `\\n запас ${Math.round(KCAL_GOAL - f.kcal)} · источник: ${f.src}`)\n : `🔥 Калории: не записаны`;\n\n const parts: string[] = [];\n if (st.treadmill) parts.push(`дорожка ${st.treadmill.toLocaleString(\"ru-RU\")}`);\n if (st.phone) parts.push(`телефон ${st.phone.toLocaleString(\"ru-RU\")}`);\n\n return [\n `📅 ${day}`,\n ``,\n `🥩 Белок: ${Math.round(p)} / ${PROTEIN_GOAL} г (${pctP}%)` +\n (p < PROTEIN_GOAL ? `\\n осталось ${Math.round(PROTEIN_GOAL - p)} г` : `\\n норма закрыта`),\n kcalLine,\n `👟 Шаги: ${st.total.toLocaleString(\"ru-RU\")} / ${STEP_GOAL.toLocaleString(\"ru-RU\")} (${pctS}%)` +\n (parts.length ? `\\n ${parts.join(\" + \")}` : \"\"),\n `😴 Сон: ${fmtSleep(st.sleepMin)}`,\n `💊 Креатин: ${done === undefined ? \"—\" : done ? \"выпит\" : \"ещё нет\"}`,\n `🏋️ Зал: ${g ? GYM_WORD[g] : \"не отмечен\"}`,\n await weightLine(),\n ``,\n `🔥 Стрик по креатину: ${s.streak} дн.`,\n ].join(\"\\n\");\n}\n\nexport async function weekReport() {\n const days: string[] = [];\n for (let i = 6; i >= 0; i--) days.push(shift(today(), -i));\n\n // Строго по очереди: семь дней × пять запросов разом роняют соединение к базе.\n const rows: {\n day: string; protein: number; kcal: number; steps: number;\n sleep: number; weight: number | null; gym: string | undefined;\n }[] = [];\n for (const d of days) {\n const f = await foodDay(d);\n const st = await stepsTotal(d);\n rows.push({\n day: d,\n protein: f.protein,\n kcal: f.kcal,\n steps: st.total,\n sleep: st.sleepMin,\n weight: await weightDay(d),\n gym: await gymDay(d),\n });\n }\n\n const s = await stats();\n const avgP = rows.reduce((a, r) => a + r.protein, 0) / 7;\n const avgS = rows.reduce((a, r) => a + r.steps, 0) / 7;\n const gyms = rows.filter((r) => r.gym === \"was\").length;\n const hitP = rows.filter((r) => r.protein >= PROTEIN_GOAL).length;\n const hitS = rows.filter((r) => r.steps >= STEP_GOAL).length;\n\n const kcalDays = rows.filter((r) => r.kcal > 0);\n const avgK = kcalDays.length\n ? kcalDays.reduce((a, r) => a + r.kcal, 0) / kcalDays.length\n : 0;\n\n const table = rows.map((r) => {\n const dd = r.day.slice(8) + \".\" + r.day.slice(5, 7);\n const p = String(Math.round(r.protein)).padStart(3);\n const k = (r.kcal > 0 ? String(Math.round(r.kcal)) : \"—\").padStart(4);\n const st = String(Math.round(r.steps / 1000 * 10) / 10).padStart(4);\n const g = r.gym === \"was\" ? \"🏋️\" : r.gym === \"rest\" ? \"😴\" : r.gym === \"no\" ? \"·\" : \" \";\n return `${dd} ${p}г ${k} ${st}к ${g}`;\n }).join(\"\\n\");\n\n const sleeps = rows.filter((r) => r.sleep > 0).map((r) => r.sleep);\n const avgSleep = sleeps.length ? sleeps.reduce((a, b) => a + b, 0) / sleeps.length : 0;\n const w = await weightTrend();\n\n const out = [\n `📊 Неделя`,\n ``,\n \"```\",\n `дата белок ккал шаги зал`,\n table,\n \"```\",\n `🥩 Белок: в среднем ${Math.round(avgP)} г, норма взята ${hitP} из 7 дней`,\n avgK > 0\n ? `🔥 Калории: в среднем ${Math.round(avgK)} при цели ${KCAL_GOAL} (записано ${kcalDays.length} из 7 дней)`\n : `🔥 Калории: за неделю не записаны`,\n `👟 Шаги: в среднем ${Math.round(avgS).toLocaleString(\"ru-RU\")}, цель взята ${hitS} из 7`,\n `😴 Сон: в среднем ${fmtSleep(Math.round(avgSleep))}`,\n `🏋️ Зал: ${gyms} раз`,\n `💊 Креатин: стрик ${s.streak} дн., слитых всего ${s.misses}`,\n ];\n\n if (w.avg7 !== null) {\n out.push(\n `⚖️ Вес: среднее ${w.avg7.toFixed(1)} кг` +\n (w.delta !== null\n ? ` (${w.delta < 0 ? \"−\" : \"+\"}${Math.abs(w.delta).toFixed(2)} к прошлой неделе)`\n : \"\"),\n );\n }\n\n // Один вывод и одно действие — иначе неделя превращается в стену цифр.\n out.push(\"\", \"— \" + verdict({ avgP, avgS, gyms, hitP, w, avgK }));\n\n return out.join(\"\\n\");\n}\n\nfunction verdict(\n x: { avgP: number; avgS: number; gyms: number; hitP: number; w: any; avgK: number },\n) {\n if (x.avgK > KCAL_GOAL + 400) {\n return `Ешь в среднем ${Math.round(x.avgK)} при цели ${KCAL_GOAL}. Это не дефицит — с таким раскладом вес не пойдёт вниз, сколько ни ходи.`;\n }\n if (x.w.delta !== null && x.w.delta > -0.15 && x.avgP < PROTEIN_GOAL * 0.8) {\n return \"Вес стоит, а белка мало. Сначала добери белок до нормы — резать еду рано.\";\n }\n if (x.w.delta !== null && x.w.delta > -0.15) {\n return \"Вес стоит вторую неделю. Убери один перекус или добавь 3000 шагов. Одно изменение, не два.\";\n }\n if (x.w.delta !== null && x.w.delta < -1.0) {\n return \"Уходит слишком быстро — на такой скорости горят мышцы. Добавь еды.\";\n }\n if (x.gyms < 2) {\n return \"Зал меньше двух раз. На дефиците он и держит мышцы — без него уходит не только жир.\";\n }\n if (x.hitP < 4) {\n return \"Белок взят меньше половины недели. Начни с него, это база на дефиците.\";\n }\n if (x.avgS < STEP_GOAL * 0.7) {\n return \"Шаги просели. Самый дешёвый способ добрать дефицит без урезания еды.\";\n }\n return \"Всё в норме, ничего не меняй. 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