| name | weight-manager |
| description | Comprehensive weight management skill for tracking weight, BMI, body composition, and caloric balance. Supports weight loss, weight gain, and weight maintenance goals. Provides evidence-based strategies, progress monitoring, and plateau-busting techniques. Triggers on: weight, BMI, lose weight, gain weight, weight loss, weight gain, body composition, body fat, caloric balance, calories in calories out, weight plateau, weight management, weight control, ideal weight, target weight. |
| allowed-tools | ["read","glob","bash","write"] |
| version | 1.0.0 |
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:
- Caloric Deficit: 500-750 kcal/day deficit
- Protein: 1.6-2.2 g/kg body weight (preserve muscle)
- Strength Training: 2-3 times/week (boost metabolism)
- Cardio: 150-300 min/week moderate intensity
- Sleep: 7-9 hours (regulate hunger hormones)
- Stress Management: Reduce cortisol-driven cravings
For Weight Gain (Muscle):
- Caloric Surplus: 300-500 kcal/day surplus
- Protein: 1.6-2.2 g/kg body weight
- Strength Training: 3-5 times/week progressive overload
- Rest: Adequate recovery between sessions
For Weight Maintenance:
- Track Weight: Weekly weigh-ins
- Caloric Balance: Match TDEE
- Consistent Habits: Maintain successful strategies
- 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)
