Analyze weight loss data, calculate metabolic rate, track energy deficit, manage weight loss phases.
Features
1. Body Composition Analysis
BMI Calculation and Classification
- BMI = weight (kg) / height (m)²
- Classification criteria (WHO Asian standards):
- Underweight: BMI < 18.5
- Normal: 18.5 ≤ BMI < 24
- Overweight: 24 ≤ BMI < 28
- Obese: BMI ≥ 28
Body Fat Percentage Assessment
- Men: 15-20% (normal), 20-25% (high), >25% (obese)
- Women: 20-25% (normal), 25-30% (high), >30% (obese)
Circumference Analysis
- Waist Circumference Assessment
- Men: < 90cm (normal), ≥ 90cm (abdominal obesity)
- Women: < 85cm (normal), ≥ 85cm (abdominal obesity)
- Waist-to-Hip Ratio
- Men: < 0.9 (normal), ≥ 0.9 (abdominal obesity)
- Women: < 0.85 (normal), ≥ 0.85 (abdominal obesity)
Ideal Weight Calculation
- BMI method: Ideal weight = height (m)² × 22
- Modified Broca method: Ideal weight = (height cm - 100) × 0.9
2. Metabolic Rate Calculation
Harris-Benedict Equation (1919 original version)
- Men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)
- Women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
Mifflin-St Jeor Equation (recommended, more accurate)
- Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
- Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Katch-McArdle Equation (based on lean body mass)
- BMR = 370 + (21.6 × lean body mass kg)
- Lean body mass = weight kg × (1 - body fat percentage)
TDEE Calculation
- TDEE = BMR × activity factor
- Activity factors:
- Sedentary: 1.2
- Lightly active: 1.375
- Moderately active: 1.55
- Very active: 1.725
- Extra active: 1.9
3. Energy Deficit Management
Daily Energy Deficit Tracking
- Deficit = TDEE - actual intake + exercise expenditure
- Deficit compliance analysis: actual deficit vs target deficit
Weight Loss Estimation
- 1kg fat ≈ 7700 kcal
- Estimated weekly weight loss = daily deficit × 7 / 7700
- Safe weight loss rate: 0.5-1kg/week (deficit 500-1000 kcal/day)
Calorie Safety Boundaries
- Minimum calories for men: 1500 kcal/day
- Minimum calories for women: 1200 kcal/day
- Absolute minimum: BMR × 1.2
4. Phase Management
Weight Loss Phase
- Track weight changes
- Calculate weight loss progress
- Monitor weight loss rate
Plateau Detection
- Definition: no significant weight change for more than 2 weeks (fluctuation <0.5kg)
- Cause analysis: metabolic adaptation, water retention, muscle gain
- Breakthrough methods: adjust calories, change exercise, intermittent fasting
Maintenance phase
- Within ±2kg of target weight
- Monitor weight regularly
- Adjust the plan promptly
Data sources
Primary data sources
-
Fitness tracker
- Path:
data/fitness-tracker.json - Content: weight records, body composition, metabolic rate, phase management
- Path:
-
Nutrition tracker
- Path:
data/nutrition-tracker.json - Content: calorie intake, energy deficit, meal plan
- Path:
-
Health log
- Path:
data/health-logs/YYYY-MM/YYYY-MM-DD.json - Content: daily weight, dietary records
- Path:
Output format
Body composition analysis report
# 身体成分分析报告
## 基本信息
- 性别：男
- 年龄：52岁
- 身高：175cm
- 体重：75kg
## 身体指标
### BMI
- 当前BMI：24.5
- 分类：超重
- 理想体重：67kg（BMI=22）
- 需减重：8kg
### 体脂率
- 当前体脂率：25%
- 分类：偏高
- 目标体脂率：15-20%
### 围度分析
- 腰围：92cm（腹部肥胖风险）
- 臀围：98cm
- 腰臀比：0.94（腹部肥胖）
## 建议
1. 每周减重0.5-1kg
2. 目标减重时间：8-16周
3. 综合干预：饮食+运动
Metabolic rate analysis report
# 代谢率分析报告
## BMR计算
| 公式 | BMR | 说明 |
|------|-----|------|
| Harris-Benedict | 1650 | 1919原始公式 |
| Mifflin-St Jeor | 1620 | 推荐使用 ⭐ |
| Katch-McArdle | 1700 | 基于体脂率 |
**推荐BMR：1620 大卡/天**
## TDEE计算
- 活动水平：中度运动
- 活动系数：1.55
- TDEE：1620 × 1.55 = **2511 大卡/天**
### 热量分配
- BMR基础代谢：65% ≈ 1632 大卡
- 运动消耗：20% ≈ 502 大卡
- NEAT日常活动：15% ≈ 377 大卡
## 减肥热量目标
### 温和减重方案
- 每日缺口：500 大卡
- 目标摄入：2011 大卡/天
- 预计减重：0.5kg/周
### 积极减重方案
- 每日缺口：750 大卡
- 目标摄入：1761 大卡/天
- 预计减重：0.75kg/周
### 快速减重方案
- 每日缺口：1000 大卡
- 目标摄入：1511 大卡/天
- 预计减重：1kg/周
- ⚠️ 仅限短期使用
## 安全检查
- 最低热量要求：1500 大卡/天（男性）
- 快速方案热量：1511 大卡/天 ✅
- 建议选择：温和或积极方案
Energy deficit tracking report
# 能量缺口追踪报告
## 本周汇总（2025-06-16 至 2025-06-22）
| 日期 | 摄入 | 运动消耗 | NEAT | 缺口 | 达标 |
|------|------|---------|------|------|------|
| 周一 | 1800 | 350 | 300 | 961 | ✅ |
| 周二 | 2100 | 200 | 250 | 461 | ❌ |
| 周三 | 1750 | 400 | 300 | 1061 | ✅ |
| 周四 | 1950 | 300 | 280 | 741 | ✅ |
| 周五 | 2200 | 150 | 200 | 261 | ❌ |
| 周六 | 2400 | 100 | 150 | -89 | ❌ |
| 周日 | 1850 | 350 | 300 | 911 | ✅ |
**目标缺口：500 大卡/天**
## 统计分析
- 平均缺口：642 大卡/天
- 达标天数：5/7天（71%）
- 总缺口：4494 大卡
- 预计减重：0.58kg
## 趋势分析
- 周末缺口偏小（社交活动增加）
- 建议提前规划周末饮食
## 下周目标
- 达标天数：7/7天
- 平均缺口：700 大卡/天
- 预计减重：0.64kg
Phase management report
# 减肥阶段管理报告
## 当前阶段：减重期
### 进度追踪
- 开始日期：2025-01-01
- 初始体重：82kg
- 当前体重：75kg
- 目标体重：67kg
- 已减重：7kg
- 剩余：8kg
- 进度：47%
### 减重速度
- 总周数：24周
- 平均减重：0.29kg/周
- 最近4周：0.35kg/周 ⬆️ 加速中
## 状态分析
### 当前状态：✅ 良好
- 减重速度在健康范围（0.5-1kg/周）
- 代谢率稳定
- 肌肉量维持良好
### 平台期监测
- 最近2周变化：-0.8kg
- 状态：❌ 非平台期
## 下一步行动
1. 继续当前热量方案
2. 增加力量训练频率
3. 每周监测身体成分
How to use
Invoke via /fitness:weightloss-* and /nutrition:weightloss-* commands.
Example commands
# 设置减肥计划
/fitness:weightloss-setup --weight 75 --height 175 --age 52 --gender male
# 计算代谢率
/fitness:weightloss-bmr --formula mifflin
# 追踪能量缺口
/nutrition:weightloss-track --intake 1800 --exercise 350
# 生成阶段报告
/fitness:weightloss-report
# 检测平台期
/fitness:weightloss-plateau-check
Safety principles
Calorie safety boundaries
- Not recommended < 1200 kcal/day (women)
- Not recommended < 1500 kcal/day (men)
- Absolute minimum not lower than BMR × 1.2
Weight loss rate control
- Safe range: 0.5-1kg/week
- Maximum not exceeding: 1.5kg/week
- Long-term average: 0.5-0.8kg/week
Medical disclaimer
This skill is for health reference only and does not constitute medical advice.
Please consult a doctor in the following situations:
- BMI > 35
- Having chronic diseases such as heart disease, hypertension, diabetes, etc.
- Taking prescription medications
- Women who are pregnant or breastfeeding
- Any situation where health status is uncertain
Skill version: v1.0 Last updated: 2026-01-14 Maintainer: WellAlly Tech