What Zolt does
Zolt learns your real maintenance calories from your own weight and food data, then sets a calorie and protein target that updates as your body changes.
Choosing Lose, Gain, or Maintain
How each Zolt goal direction changes the plan, what to consider before choosing a pace, and when maintenance is useful.
Setting Up Your First Goal
How to choose a direction, rate, update cadence, and macro settings in the Zolt goal builder.
Connecting Nutrition and Weight Data
What to connect for Adaptive TDEE, how to choose one source for each data type, and how to prevent missing or duplicate records.
How Zolt learns your TDEE
How Zolt uses your nutrition and weight history to maintain a useful estimate of your daily energy needs.
What makes a TDEE estimate reliable
The logging and weigh-in habits that help Zolt maintain a useful TDEE estimate without requiring perfect data.
Why your TDEE is not updating in Zolt
What a holding TDEE status means and the nutrition, weight, and connection checks that usually resolve it.
Why Did My TDEE Go Up in Zolt?
How to investigate a higher TDEE estimate by checking its status, recent records, corrections, and connection changes.
Why Did My TDEE Go Down in Zolt?
How to review a lower TDEE estimate without assuming your metabolism is broken or immediately changing your goal.
BMR Versus TDEE in Zolt
The difference between basal metabolic rate and total daily energy expenditure, and which number matters for your Zolt target.
How Zolt sets your calorie and protein targets
How your current TDEE, goal, rate, and nutrition preferences shape the targets shown in Zolt.
Why your targets change
The user-visible reasons a Zolt calorie or protein target can move and the checks to make before changing your plan.
Why Did My Calorie Target Change When My Weight Did Not?
The TDEE, goal, cadence, preference, and data checks to make when your calorie target moves without a new scale reading.
Do Active Calories Change My Zolt Calorie Target?
Why wearable active calories can appear in Zolt without becoming a matching credit in your Adaptive TDEE target.
Why Zolt Uses Trend Weight
How Zolt turns comparable weigh-ins into trend weight, and where that steadier signal affects progress, goals, and nutrition targets.
When Progress Is Faster or Slower Than Planned
What to check in Zolt before changing a weight goal, whether the trend appears stalled or is moving too quickly.
Logging Food in Zolt
How to choose between text, search, barcode, label, photo, recipe, and iMessage logging, with a practical accuracy standard.
Correcting Meals and Portions
How to fix a food, serving, meal time, or duplicate entry in Zolt without rebuilding the whole day.
Handling Incomplete Days in Zolt
When to mark a day Skipped or Fasted, why a blank diary is ambiguous, and how to resume after a logging gap.
Logging Through iMessage
How to link Zolt messaging, send a meal in plain language, review the result, and correct or cancel it before saving.
What Coach Can Help With
How to ask Zolt Coach about your available data, which actions require review, and where its health and safety limits begin.
Creating a Plan with Coach
How to ask Coach for a goal proposal, what context to provide, and what to review before confirming a change.
Using Habits and Weekly Check-ins
What to review in a Zolt check-in, how to choose useful habits, and how to keep reminders from becoming noise.
Interpreting Your Progress in Zolt
How to read trend weight, target adherence, and data completeness together without overreacting to one day.
Why Recovery Signals May Change After Drinking
How to review sleep, heart rate, HRV, and Recovery Score in Zolt after drinking without assuming that one score proves the cause.
What Zolt does
Zolt learns your real maintenance calories from your own weight and food data, then sets a calorie and protein target that updates as your body changes.
Read article →Choosing Lose, Gain, or Maintain
How each Zolt goal direction changes the plan, what to consider before choosing a pace, and when maintenance is useful.
Read article →Setting Up Your First Goal
How to choose a direction, rate, update cadence, and macro settings in the Zolt goal builder.
Read article →Connecting Nutrition and Weight Data
What to connect for Adaptive TDEE, how to choose one source for each data type, and how to prevent missing or duplicate records.
Read article →How Zolt learns your TDEE
How Zolt uses your nutrition and weight history to maintain a useful estimate of your daily energy needs.
Read article →What makes a TDEE estimate reliable
The logging and weigh-in habits that help Zolt maintain a useful TDEE estimate without requiring perfect data.
Read article →Why your TDEE is not updating in Zolt
What a holding TDEE status means and the nutrition, weight, and connection checks that usually resolve it.
Read article →Why Did My TDEE Go Up in Zolt?
How to investigate a higher TDEE estimate by checking its status, recent records, corrections, and connection changes.
Read article →Why Did My TDEE Go Down in Zolt?
How to review a lower TDEE estimate without assuming your metabolism is broken or immediately changing your goal.
Read article →BMR Versus TDEE in Zolt
The difference between basal metabolic rate and total daily energy expenditure, and which number matters for your Zolt target.
Read article →How Zolt sets your calorie and protein targets
How your current TDEE, goal, rate, and nutrition preferences shape the targets shown in Zolt.
Read article →Why your targets change
The user-visible reasons a Zolt calorie or protein target can move and the checks to make before changing your plan.
Read article →Why Did My Calorie Target Change When My Weight Did Not?
The TDEE, goal, cadence, preference, and data checks to make when your calorie target moves without a new scale reading.
Read article →Do Active Calories Change My Zolt Calorie Target?
Why wearable active calories can appear in Zolt without becoming a matching credit in your Adaptive TDEE target.
Read article →Why Zolt Uses Trend Weight
How Zolt turns comparable weigh-ins into trend weight, and where that steadier signal affects progress, goals, and nutrition targets.
Read article →When Progress Is Faster or Slower Than Planned
What to check in Zolt before changing a weight goal, whether the trend appears stalled or is moving too quickly.
Read article →Logging Food in Zolt
How to choose between text, search, barcode, label, photo, recipe, and iMessage logging, with a practical accuracy standard.
Read article →Correcting Meals and Portions
How to fix a food, serving, meal time, or duplicate entry in Zolt without rebuilding the whole day.
Read article →Handling Incomplete Days in Zolt
When to mark a day Skipped or Fasted, why a blank diary is ambiguous, and how to resume after a logging gap.
Read article →Logging Through iMessage
How to link Zolt messaging, send a meal in plain language, review the result, and correct or cancel it before saving.
Read article →What Coach Can Help With
How to ask Zolt Coach about your available data, which actions require review, and where its health and safety limits begin.
Read article →Creating a Plan with Coach
How to ask Coach for a goal proposal, what context to provide, and what to review before confirming a change.
Read article →Using Habits and Weekly Check-ins
What to review in a Zolt check-in, how to choose useful habits, and how to keep reminders from becoming noise.
Read article →Interpreting Your Progress in Zolt
How to read trend weight, target adherence, and data completeness together without overreacting to one day.
Read article →Why Recovery Signals May Change After Drinking
How to review sleep, heart rate, HRV, and Recovery Score in Zolt after drinking without assuming that one score proves the cause.
Read article →