Weight care widgets: goals, calories, protein and waist ratio

These 9 widgets help you manage your weight through trends and habits rather than any single day’s number. They’re all free and available in English, Chinese, Japanese and Korean. Find them in the library under Weight Care.

The 9 widgets

Widget	What it does	Where entries are saved
Weight Goal Progress	How far your 7-day average is from your goal, with a date at a safe pace	Weight table (shared with Weight Trend)
Today’s Calories	What you’ve eaten today and what’s left, plus protein, carbs and fat	Food & calories table
Protein Today	Where today’s protein sits in a suggested range	Food & calories table (shared)
Waist & Waist-to-Height	Waist-to-height and waist-to-hip ratios with a 6-month trend	Measurements table
Non-Scale Wins	Clothes fit better, more energy, better sleep… counted by type	Small wins table
Active Minutes	Active minutes in the last 7 days against 150 a week	Workout log table (same kind as Run Log)
Weekly Steps	Steps over the last 7 days and the daily average	Health (phone) table synced from the app, or a counter table
Body Numbers	Estimated daily burn, BMR and BMI bands	Nothing saved — uses the numbers in the settings
Healthy Plate	How to build a meal, plus local dietary guideline tips	Nothing saved

Connecting works like any other widget: under Save to in the editor, create a new table and connect it, or pick an existing table with matching fields. See Data source. Until you connect, the library preview shows sample data marked “Sample”. Entries live only in your own My Data and count toward the usual limits.

Weight Goal Progress

• It only uses the 7-day average. Day-to-day swings of 1–2 kg from water, salt, food and digestion are normal, so a single day doesn’t show the trend.
• The estimated date uses a safe pace: 0.5% of your current weight a week by default, or 0.25%, 0.75% or 1% (the maximum). It never extrapolates from your fastest recent drop. Common guidance is about 0.5–1 kg (1–2 lb) a week, or 0.5–1% of body weight (NHS, CDC).
• Gentle notes (never judgments) appear when:
  • your 7-day average fell by more than 1% of your weight a week over the last two weeks;
  • your target date would need more than 1% a week (the estimate still uses the safe pace);
  • you entered your height and the goal is below BMI 18.5 for that height — no date is estimated, and we suggest agreeing a goal with a doctor.
• Privacy: by default only the percentage, trend and date are shown — no weights. Turn on Show numbers under Privacy to show them. The unit (kg, jin or lb) matches how you log; the widget doesn’t convert.

Today’s Calories

The daily target is estimated from the height, weight, sex, birth year and activity you enter under Profile:

1. BMR uses the Mifflin-St Jeor equation (1990): men = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; women = the same first three terms − 161; if you’d rather not say, we use the midpoint (− 78). In comparison studies it was the closest to measured values for most adults (American Dietetic Association evidence analysis, 2005).
2. Daily burn (TDEE) = BMR × activity factor: mostly sitting 1.2, light 1.375, moderate 1.55, active 1.725 (common values matching the FAO/WHO/UNU 2004 physical activity levels).
3. Deficit: none, 250, 500 (default) or 750 kcal (the maximum), and never more than the amount for 1% of body weight a week (using about 7,700 kcal per kg of fat).
4. Safe minimum: the target never goes below the higher of 1,200 kcal (women) or 1,500 kcal (men or not specified) and your BMR. When that kicks in, the widget says “Target held at the safe minimum”. You can also enter your own target; anything under 1,200 kcal is shown as 1,200 with a note.

If you go over, the widget only says “One day over is fine — the weekly average matters more.” Protein, carbs and fat show grams and their share of calories (4 / 4 / 9 kcal per gram); the US Institute of Medicine (2005) range for adults is 10–35% protein, 45–65% carbs and 20–35% fat.

Logging: tap Log and enter calories and/or any of the three macros (at least one). The large size also lets you pick the meal. For food values, use a food composition database such as USDA FoodData Central (US), the Standard Tables of Food Composition in Japan, the Korean MFDS food nutrition database, or the China Food Composition Tables.

Protein Today

Suggested range = body weight × grams per kg:

• General adult: 0.8 g/kg — the US Institute of Medicine RDA (2005).
• While losing weight: 1.2–1.6 g/kg (default) — more protein while eating less helps keep muscle and feel full; many reviews use this range.
• Regular strength training: 1.6–2.2 g/kg — International Society of Sports Nutrition position stand (2017) and Morton et al.’s meta-analysis (2018).

You can also enter your own target in grams. If you have kidney disease or other conditions, ask your doctor first. No range is shown for anyone under 18. “Common sources” in the large size are just a few everyday foods (marked “Sample”), not amounts.

Waist & Waist-to-Height

• Waist-to-height ratio = waist ÷ height (any unit, as long as both match). It reflects belly fat better than BMI. Bands follow NICE (UK, 2022): 0.4–0.49 healthy, 0.5–0.59 raised, 0.6 or more high — in other words, keep your waist under half your height (Ashwell et al.).
• Waist-to-hip ratio uses WHO (2008): raised at 0.90+ for men and 0.85+ for women; shown only when you’ve logged your hip and chosen a sex.
• How to measure: stand straight, breathe out normally, and measure halfway between your lowest rib and the top of your hip bone without pulling tight. Not for use during pregnancy.
• By default only the ratio and trend are shown; your height is used only for the calculation and never shown.

Non-Scale Wins

Log the changes the scale doesn’t show: clothes fit better, more energy, better sleep, better mood, stronger, kept a healthy habit. The widget counts each type over 4 weeks with no streaks (no pressure about “breaking” one), and days without an entry never show as failures. Notes stay in My Data and aren’t shown on the widget.

Active Minutes and Weekly Steps

• Active Minutes: your total over the last 7 days (rolling, so it doesn’t reset on Monday). WHO’s guidelines on physical activity and sedentary behaviour (2020) suggest adults get 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity a week, plus strength work on 2 days. Brisk walking counts. The goal defaults to 150 minutes and can be changed.
• Weekly Steps: connect the Health (phone) table synced from the Android app (it appears after you turn on uploading under Me → Health & screen time; daily totals from Health Connect — see Android app), or the counter table used by Step Goal Ring. The widget only reads. Research finds more daily steps help, levelling off around 8,000–10,000 steps (about 6,000–8,000 for people over 60) (Paluch et al., Lancet Public Health, 2022).

Body Numbers and BMI

The main number is your estimated daily burn (Mifflin-St Jeor × activity factor, as above). BMI is secondary and always comes with caveats.

BMI’s limits: it only uses height and weight, so it can’t tell muscle from fat. It doesn’t fit athletes or very muscular people, pregnancy, or under-18s (children and teens use age-based growth charts), and it varies a lot with age and population. Many Asian populations face higher health risk at the same BMI, so several regions use lower cut-offs.

Standard	Below range	Within range	Above range	Well above range
WHO	< 18.5	18.5–24.9	25–29.9	≥ 30
WHO for Asian populations (2004)	< 18.5	18.5–22.9	23–27.4	≥ 27.5
China WS/T 428-2013	< 18.5	18.5–23.9	24–27.9	≥ 28
Taiwan Health Promotion Administration	< 18.5	18.5–23.9	24–26.9	≥ 27
Hong Kong Department of Health (Asian cut-offs)	< 18.5	18.5–22.9	23–24.9	≥ 25
Japan Society for the Study of Obesity	< 18.5	18.5–24.9	25–29.9	≥ 30
Korean Society for the Study of Obesity (2022)	< 18.5	18.5–22.9	23–24.9	≥ 25

With Match language, English uses WHO, Chinese uses China (Simplified) or Taiwan (Traditional), Japanese uses Japan and Korean uses Korea. You can change it in the settings. The large size also shows the healthy weight range for your height under the chosen standard.

Healthy Plate

The plate follows the common plate method: half vegetables (and some fruit), a quarter healthy protein and a quarter grains (Harvard T.H. Chan School of Public Health’s Healthy Eating Plate; the CDC’s Diabetes Plate Method splits it the same way). Below it are key points from a local guideline:

• China: Dietary Guidelines for Chinese Residents (2022)
• Taiwan: Health Promotion Administration “My Plate”
• Japan: Japanese Food Guide Spinning Top (MHLW and MAFF)
• Korea: Korean Food Balance Wheel (KDRIs 2020)
• Elsewhere: Harvard Healthy Eating Plate

The “sample meal” is an example we wrote, not a meal plan.

Our safety rules

• No extreme targets: calorie targets have a minimum (above), and the pace is capped at 1% of body weight a week; going faster only brings a gentle note.
• Nothing calculated for under-18s: if the birth year shows you’re under 18, Weight Goal, Today’s Calories, Protein and Body Numbers show no targets or numbers — just a suggestion to talk with a parent, school nurse or doctor.
• Trends first: weight uses the 7-day average, and BMI is never the headline number.
• What we don’t do: fasting timers (risky for people with diabetes, during pregnancy or with a history of disordered eating, and easy to turn into streak pressure), before/after photos, “get skinny” or “burn fat” language, or streak leaderboards.
• Privacy: weights and waist sizes are hidden by default, and all entries stay in your own My Data, where you can export or delete them any time.
• Sample data is always marked “Sample”, and we don’t show any “success stories”.

FAQ

• Can my weight sync from my phone? Not yet — the app currently syncs steps, sleep and resting heart rate. Log your weight on the widget, or use a check-in link with a phone automation.
• How do I switch units? Use Units in the editor. In the US, new widgets switch to lb / in automatically when you create them in English (you can undo it).
• Can Today’s Calories and Protein share a table? Yes — they already use the same Food & calories table, and logging in the Protein widget also counts toward today’s calories.