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📋 Help & Instructions

🔹 Basic Usage

• Select your preferred unit system (Metric or Imperial)
• Enter your height and weight
• Optionally enter age, gender, and waist circumference for advanced features
• Click "Calculate" to see your BMI and health stats

🔹 BMI Categories

• Underweight: BMI < 18.5
• Normal: BMI 18.5 - 24.9
• Overweight: BMI 25 - 29.9
• Obese: BMI ≥ 30

🔹 Advanced Features

• BMR: Basal Metabolic Rate - calories burned at rest
• Daily Calories: Total calories based on activity level
• Macros: Protein, carbs, and fat distribution
• Body Fat: Estimated percentage based on BMI
• Waist-to-Height: Ratio indicating health risks
• Weight Goal: Set target and see timeline

🔹 Data Management

• Save: Stores your data locally (privacy-focused)
• Export: Download a PDF/JSON report
• Progress: Track changes over time
• Clear: Remove all saved data

🔹 Privacy & Sync

• All data is stored locally on your device
• No data is sent to external servers
• Optional health app sync available (simulated)

🔹 Tips

• Measure height without shoes
• Weigh yourself in the morning for consistency
• Use waist measurement at belly button level
• Track progress weekly for best results