HowTo
What is Calorie IQ — and when to use it
What the target is based on, and the signs you need one instead of guessing.
Blog
Daily calorie and macro targets from your goal, weight, and activity — plus a simple meal plan.
At a glance
- Input: your goal, weight, and activity level
- Output: a daily calorie and macro target with a simple meal plan
- Best for: apparently healthy adults who want a starting number
- Limits: planning support only — not medical diagnosis, treatment, or clinical nutrition advice
Frequently asked questions
What does Calorie IQ do?
It turns your goal, weight, and activity level into a daily calorie and macro target plus a simple meal plan, so you start from a number instead of guessing.
Is this medical advice?
No. It is planning support for apparently healthy adults, not diagnosis or treatment. If you are pregnant, managing a condition, or have a history of eating disorders, talk to a clinician first.
How accurate are the targets?
They are estimates from standard formulas and the details you enter. Real needs vary by individual, so treat the first number as a starting point and adjust from what actually happens over a few weeks.
What do I need to provide?
Your goal, your weight, and your activity level. The activity estimate is the one people get most wrong — pick the honest option, not the aspirational one.
Does it track my meals?
It produces a target and a plan. It does not log meals or adjust itself from results; re-run it when your weight, goal, or activity changes.
How should I use the plan?
Follow it for two to three weeks, watch what your weight and energy actually do, then adjust the target in small steps rather than rewriting everything at once.
Deep-dives
HowTo
How to set a calorie target in 10 minutes
Goal, weight, activity, macros, then adjust from real results.
FAQPage
Common calorie-planning mistakes (and how to avoid them)
Overstating activity, dropping calories too fast, and ignoring protein.
Article
Estimated targets vs. working with a dietitian
Where a starting number is enough and where professional guidance matters.