weight-manager

# 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:** | BMI | Category | Health Risk | |-----|----------|-------------| | < 18.5 | Underweight | Moderate | | 18.5-24.9 | Normal | Low | | 25.0-29.9 | Overweight | Moderate | | 30.0-34.9 | Obese Class I | High | | 35.0-39.9 | Obese Class II | Very High | | ≥ 40.0 | Obese Class III | Extremely High | ### 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:** | Cause | Solution | |-------|----------| | Metabolic adaptation | Recalculate TDEE, adjust calories | | Water retention | Check sodium intake, hydration | | Muscle gain | Track body composition, not just weight | | Hidden calories | Food diary review, portion control | | Stress/sleep | Address cortisol, improve sleep | | Need more exercise | Increase intensity or add strength training | ### 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:** ```json { "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)