Weight Manager

Comprehensive weight management for tracking weight, BMI, body composition, and caloric balance.

When to Use

Activate this skill when user:

• Wants to lose, gain, or maintain weight
• Asks about BMI or ideal weight
• Wants to track body composition (muscle, fat)
• Asks about caloric balance or calorie counting
• Experiences a weight plateau
• Wants evidence-based weight management strategies

Execution Steps

Step 1: Assess Current Status

Read existing health data:

Read: health/Health Profile.md (height, weight, BMI)
Read: health/Conditions/*.md (relevant conditions)

Calculate and present:

• Current weight and BMI
• BMI category (underweight/normal/overweight/obese)
• Ideal weight range for height
• Waist-to-height ratio (if available)

BMI Categories:

Step 2: Determine Goal

Help user set realistic weight goal:

Safe Weight Loss Rate:

• 0.5-1 kg per week (1-2 lbs)
• 2-4 kg per month
• Sustainable long-term

Safe Weight Gain Rate:

• 0.25-0.5 kg per week (for muscle gain)
• Requires resistance training
• Adequate protein intake

Step 3: Caloric Balance Analysis

Calculate estimated caloric needs:

Basal Metabolic Rate (BMR) - Mifflin-St Jeor:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Total Daily Energy Expenditure (TDEE):

TDEE = BMR × Activity Factor

Activity Factors:
- Sedentary (desk job): 1.2
- Lightly active (1-3 days/week): 1.375
- Moderately active (3-5 days/week): 1.55
- Very active (6-7 days/week): 1.725
- Extra active (physical job + training): 1.9

Caloric Deficit for Weight Loss:

To lose 0.5 kg/week: Deficit of 500 kcal/day
To lose 1 kg/week: Deficit of 1000 kcal/day (aggressive)

Step 4: Progress Monitoring

Track weight trends:

Output format:

📊 Weight Progress Report:

Current: [weight] kg (BMI: [value])
Target: [target] kg (BMI: [target BMI])
Start: [start weight] kg

Progress: [lost/gained] [X] kg ([Y]%)
Rate: [X] kg/week
On Track: ✅/⚠️/❌

Weekly Trend:
Week 1: [weight] kg
Week 2: [weight] kg
Week 3: [weight] kg
Week 4: [weight] kg

Projection:
At current rate, target will be reached by: [date]

Step 5: Plateau Detection & Solutions

Detect weight plateaus:

Plateau Definition:

• No weight change for 2+ weeks
• Despite consistent diet and exercise

Common Causes & Solutions:

Step 6: Evidence-Based Strategies

Provide personalized recommendations:

For Weight Loss:

1. Caloric Deficit: 500-750 kcal/day deficit
2. Protein: 1.6-2.2 g/kg body weight (preserve muscle)
3. Strength Training: 2-3 times/week (boost metabolism)
4. Cardio: 150-300 min/week moderate intensity
5. Sleep: 7-9 hours (regulate hunger hormones)
6. Stress Management: Reduce cortisol-driven cravings

For Weight Gain (Muscle):

1. Caloric Surplus: 300-500 kcal/day surplus
2. Protein: 1.6-2.2 g/kg body weight
3. Strength Training: 3-5 times/week progressive overload
4. Rest: Adequate recovery between sessions

For Weight Maintenance:

1. Track Weight: Weekly weigh-ins
2. Caloric Balance: Match TDEE
3. Consistent Habits: Maintain successful strategies
4. Flexibility: Allow occasional indulgences

Data Storage

Weight data is stored in:

health/
├── Conditions/
│   └── Weight Management.md
└── Reports/
    └── [Date] Weight Check.md

Weight Log Format:

{
  "date": "2026-03-21",
  "weight_kg": 75.5,
  "bmi": 24.2,
  "body_fat_pct": 18.5,
  "notes": "After vacation, slightly higher"
}

Safety Boundaries

Can Do:

• Calculate BMI and caloric needs
• Track weight trends over time
• Provide evidence-based strategies
• Detect plateaus and suggest solutions
• Monitor progress toward goals

Cannot Do:

• Diagnose eating disorders
• Prescribe very low calorie diets (<1200 kcal)
• Guarantee specific outcomes
• Replace medical weight management programs

Every output must include:

⚠️ Weight management should be approached holistically. Consult a healthcare provider before starting any significant weight loss program, especially if you have chronic conditions.

Version: 1.0.0 Updated: 2026-03-21 Inspired by: OpenClaw Medical Skills weightloss-analyzer (MIT License)