Changelog¶

All notable changes to the Health Fitness API are documented in this file.
The API is maintained by Dakidarts® and follows semantic versioning principles.

v1.0.0 – Major Release (Latest)¶

Released: March 5, 2026

🔥 What’s New in v1.0.0¶

• 35 brand-new advanced fitness intelligence endpoints purpose-built for personalization, metabolic protection, recovery science, longevity scoring, and elite performance auto-regulation
• New direct enterprise platform — full v1.0.0 feature set now live exclusively at https://api.hefitapi.com/api/v1/ (RapidAPI contains only legacy endpoints)
• Native multi-language support across all responses (English, Spanish, German, French, Portuguese, Japanese, Hindi, Arabic)
• GET + POST support on every new endpoint for seamless integration into mobile, web, and backend workflows
• Structured, actionable response format including risk scores, readiness signals, adjustment recommendations, confidence bands, and rich _api_metadata_ for enterprise logging & analytics

Fitness Programming & Periodization¶

• Weekly & Daily Training Plans — intelligent 7-day splits with session focus, intensity zoning, and built-in recovery blocks tailored to age, goal, and training frequency
• Macro Cycling Logic — automatic training-day vs rest-day macro splits with metabolic adjustment intelligence
• Hydration & Electrolyte Planning — dynamic baseline + session-specific targets factoring ambient conditions and workout demands
• Glycogen Replenishment Protocols — precise carb timing, sodium guidance, and recovery fueling windows post-workout
• Meal Timing & Nutrient Distribution — goal-aligned schedules with optimized protein pulsing and peri-workout windows
• Deload Automation — intelligent trigger detection and structured volume/intensity reduction templates

Performance Monitoring & Progression¶

• Workout Calorie Burn Forecasting — activity-specific estimates with confidence intervals and environmental modifiers
• Safe Progression Targets — weekly bodyweight and performance trajectories with medically-informed guardrails
• VO2max Estimation Engine — field-test derived estimates (Cooper, 1.5-mile) with fitness classification and percentile benchmarking
• Heart Rate Zone Modeling — Karvonen-style zones optimized for fat oxidation, aerobic threshold, or VO2 development
• Strength Benchmarking & Relative Ratios — classification against population standards with compound lift ratio insights
• Race Time Projections — 10K / half / full marathon forecasts from recent performances and mileage data

Recovery & Readiness Intelligence¶

• Daily Recovery Score — composite readiness metric from sleep, HRV, resting HR, and soreness with prioritized action steps
• Central Nervous System Fatigue Index — CNS load tracking with neural recovery status and same-day stimulus guidance
• Muscle Group Recovery Timeline — hour-precise retraining windows, overtraining alerts, and active recovery prescriptions
• Adaptive Training Load Regulation — real-time “Push / Maintain / Pull Back” decisions based on readiness inputs — auto-regulation delivered as an API

Check-in & Analytics Layer¶

• Weekly Check-in Analysis — interprets weight, strength, recovery, and adherence trends with clear adjustment recommendations and momentum scoring
• Weekly Volume Load Analyzer — hypertrophy-zone classification, distribution scoring, and overuse early-warning system

Longevity & Cardiometabolic Health¶

• Longevity Score (0–100) — composite metric from VO2max, resting HR, body fat, sleep, and activity volume with prioritized lifestyle levers
• Cortisol & Stress Load Index — integrated nervous system stress scoring with overtraining and recovery warnings
• Metabolic Adaptation Risk Detector — flags adaptation risk during prolonged deficits with reverse-diet phasing guidance
• Injury Risk Scoring — preventive focus areas and mobility interventions based on training load and history
• Micronutrient Deficiency Flags — diet-pattern-based risk scoring (Vitamin D, Iron, Magnesium, B12) with food-first fixes
• Sedentary & Postural Risk Index — musculoskeletal and longevity impact scoring with daily mobility prescriptions

Body Recomposition & Metabolic Tools¶

• Body Recomposition Forecaster — predicts fat loss vs muscle gain trajectories with probability scoring and strategy tuning
• Insulin Sensitivity Estimator — metabolic health rating with carb-tolerance and lifestyle guidance
• NEAT Contribution Estimator — quantifies non-exercise thermogenesis burn and compensation risk
• Reverse Diet Planner — structured calorie-ramping schedule to protect metabolism post-deficit

Optimization & Strategy Engines¶

• Plateau Breaker Logic — intelligent refeed, diet-break, and volume-manipulation strategies for stalled progress
• Sleep Optimization Protocol — circadian-aligned recommendations based on consistency, caffeine, and evening habits
• Running Economy Analyzer — efficiency scoring and lever-specific improvement suggestions
• Mobility Limitation Scanner — joint-specific restriction severity with corrective warmup customization
• Fasted Training Risk Analyzer — quantifies muscle-loss and performance trade-offs with strategic alternatives
• Training Personality & Archetype Profiler — matches athlete style to ideal programming and burnout patterns

Total New Endpoints: 35
Cumulative Endpoints: 89+
Target Use Cases: Enterprise wellness platforms, digital coaching SaaS, corporate health programs, telehealth & longevity clinics, premium fitness apps, insurance risk engines, performance analytics dashboards

This release transforms Health Fitness API into a full-stack fitness intelligence infrastructure — ready for high-scale, personalized, recovery-first digital health experiences.

v0.0.4 – Expanded Feature Set¶

Released: May 27, 2025

🫀 Cardiovascular & Diagnostic Calculators¶

• QTc (Corrected QT Interval) Calculator – Multiple formulas (Bazett, Fridericia, Framingham, Hodges)
• ABI Calculator – Ankle-Brachial Index for peripheral artery disease
• Aortic Valve Area (AVA) Calculator – Continuity equation estimation
• 6-Minute Walk Test (6MWT) Calculator – Functional exercise capacity

🔬 Metabolic & Calorie Calculators¶

• RMR Calculator – Resting Metabolic Rate (Mifflin-St Jeor, Harris-Benedict)
• Katch-McArdle Calculator – BMR based on lean body mass
• Maintenance Calorie Calculator
• Meal Calorie Calculator – Macronutrient-based estimation

🍽️ Nutrition & Macronutrient Calculators¶

• Fat Intake Calculator – Daily fat/saturated fat recommendations
• Protein Calculator – Grams per day
• Carb Calculator – Ideal carbohydrate intake
• Fiber Calculator – Age/sex-based
• Net Carbs Calculator
• Simple Sugar Calculator – Max added sugar
• Sodium in Salt Calculator – Conversion tool

🧮 Diet & Lifestyle Calculators¶

• Weight Watchers Points Calculator – Smart Points (calories, sugar, sat fat, protein)

Total New Endpoints: 16
Focus Areas: Cardiovascular health, nutrition & diet, energy expenditure, clinical/diagnostic tools

v0.0.3 – Expanded Feature Set¶

Released: March 2025

New Endpoints (17 total)¶

• Ponderal Index Calculator
• Karvonen Formula Calculator – Target heart rate zones
• Geriatric BMI Calculator – Age-adjusted
• Daily Vitamin Calculator – Age/gender/lifestyle-based
• Keto Calculator – Macronutrients for ketogenic diet
• Body Roundness Index (BRI) Calculator
• Lean Body Mass (LBM) Calculator – Boer formula
• Body Surface Area (BSA) Calculator – Multiple formulas
• Blood Sugar Converter – mmol/L ↔ mg/dL
• Diabetes Risk Calculator – 7.5-year Type 2 risk
• HOMA-IR Calculator – Insulin resistance
• QUICKI Calculator – Insulin sensitivity
• Cholesterol Ratio Calculator – TC/HDL, LDL/HDL, TG/HDL
• Cholesterol Units Converter – mg/dL ↔ mmol/L
• Triglycerides Concentration Converter
• VLDL Calculator – Friedewald/Wilson
• LDL Calculator – Friedewald equation

Improvements: - Support for both GET & POST requests - Metric & Imperial units where applicable - Enhanced response accuracy and error handling

v0.0.2 – Expanded Feature Set¶

Released: [Early 2025 – exact date not specified]

New Endpoints¶

• US Army Body Fat Calculator
• US Navy Body Fat Calculator
• Estimated Average Glucose (eAG)
• Estimated Energy Requirement (EER)
• Total Daily Energy Expenditure (TDEE)
• Basal Energy Expenditure (BEE)
• Total Energy Expenditure (TEE)
• Micronutrient Requirements – Vitamins & minerals

v0.0.1 – Initial Release¶

Released: [Late 2024 / Early 2025 – foundational launch]

Key Features & Endpoints¶

• A Body Shape Index (ABSI)
• Adjusted Body Weight (AjBW)
• Body Adiposity Index (BAI)
• Body Frame Size Index (BFSI)
• Body Mass Index (BMI)
• Body Fat Percentage
• Basal Metabolic Rate (BMR)
• Daily Caloric Needs (DCN)
• Daily Water Intake (DWI)
• Fat-Free Mass Index (FFMI)
• Target Heart Rate (THR)
• Macronutrients Distribution
• Ideal Body Weight (IBW)

Focus Areas: Core body composition, metabolism, hydration, fitness benchmarks, nutrition basics

This changelog will be updated with each new release.
For the most current endpoints and usage, visit the API Reference or Dashboard.

Dakidarts® | Health Fitness API
Powering next-generation digital health infrastructure