A system for providing weight and nutritional information. The system involves input of subject data such as weight, body fat percentage, and expected activity levels. Users also may input an assessment of a subject, which can be used to generate a weight plan for the subject. The weight plan can include a series of acceptable minimum weights for the subject, each of the minimum weights being associated with a time. The method can also be used to generate a nutrition plan based on the subject data entered. A subject can build the nutrition plan by responding to a series of food exchange item prompts.