Your goal tells Zolt whether you want to lose, gain, or maintain weight and how quickly you want the plan to move. You can revise it later without rebuilding your food or weight history.
Before you begin
Have three decisions in mind:
- Your direction: lose, gain, or maintain.
- A realistic target or maintenance range.
- A pace that fits your health, training, schedule, and adherence history.
If you are unsure about the first decision, start with Choosing Lose, Gain, or Maintain.
Set the direction and target
Choose the goal type first. Lose and gain goals ask for a target weight and pace. Maintain goals focus on keeping weight around the chosen level.
Treat the projected date as an estimate, not a promise. Real progress is rarely linear, and the projection can change as your data and goal change.
Choose the pace
A faster pace creates a larger difference between maintenance and the calorie target. It can also make adherence, training, hunger, and recovery harder.
Choose a pace you can repeat through ordinary weeks, not only an ideal week. If you have a medical condition, a history of disordered eating, are pregnant or breastfeeding, or are unsure what pace is appropriate, seek qualified clinical guidance before setting a weight-change goal.
Choose how often the target updates
Zolt offers daily and weekly target cadences.
Daily allows the displayed target to respond more often.
Weekly keeps the target steadier during the week, which some people find easier for meal planning.
Neither option changes the goal itself. Choose the experience you are more likely to follow, then change it later if needed.
Review protein and macros
The builder proposes protein and macro settings that you can review. Keep the recommendation unless you have a reason to change it, such as professional guidance, dietary preference, or an established training plan.
Do not reduce a macro to an impractical level just to force the percentages to fit. The macro calculator can help you compare options before saving.
Calorie guardrails
Zolt applies a configurable calorie floor so an aggressive goal does not produce a target below the safety setting. Review the floor shown in your settings. If the target reaches it, choose a slower pace or seek qualified guidance rather than trying to work around the guardrail.
After saving
- Connect nutrition and bodyweight data.
- Log food consistently.
- Weigh in under reasonably similar conditions.
- Review progress over time rather than reacting to one day.
- Change the goal if it no longer fits your circumstances.
Continue with Connecting nutrition and weight data and Logging food in Zolt.