How Do I Change My Calorie Goal on Apple Watch?

AvatarByArmando Lewellen Smartwatches

If you’re using an Apple Watch to track your fitness and health goals, you’ve likely noticed how motivating it can be to see your daily progress right on your wrist. One key aspect of this tracking is the calorie goal, which helps you stay on target whether you’re aiming to lose weight, maintain your current fitness level, or simply stay active throughout the day. But what if your needs change over time? Adjusting your calorie goal can be an important step in aligning your Apple Watch’s tracking with your evolving lifestyle.

Changing the calorie goal on your Apple Watch isn’t just about numbers—it’s about personalizing your fitness journey to better suit your health objectives. Whether you’ve ramped up your workout routine, shifted your diet, or want to challenge yourself with new targets, updating this setting ensures that your watch continues to provide meaningful feedback and motivation. Understanding how to modify this goal can empower you to take greater control over your daily activity and overall well-being.

In the following sections, we’ll explore the basics of calorie goals on the Apple Watch and why they matter. We’ll also guide you through the general process of adjusting these goals, so you can tailor your device to fit your unique fitness aspirations. By the end, you’ll be equipped with the knowledge to make your Apple

Adjusting Your Calorie Goal Directly on Apple Watch

To change your calorie goal on the Apple Watch without using the iPhone, you can do so directly through the Activity app on the watch itself. This method is quick and convenient when you want to make a small adjustment on the go.

Start by opening the Activity app on your Apple Watch. Once inside, firmly press the display to activate the Force Touch menu. You will see an option labeled Change Move Goal. Tap this to enter the calorie goal adjustment screen.

Use the plus (+) and minus (–) buttons to increase or decrease your daily calorie burn target. The Apple Watch will show your current goal and update the number in real-time as you adjust. Once you have selected your desired target, confirm the change by tapping Update.

This process allows you to tailor your daily activity goal based on your changing fitness plans or lifestyle needs without needing your iPhone.

Using the iPhone Activity App to Set Your Calorie Goal

For a more detailed overview and additional customization options, use the Activity app on your paired iPhone. This method provides a more comprehensive interface for managing your calorie goal and related fitness settings.

To adjust your calorie goal via the iPhone:

  • Open the Fitness (formerly Activity) app on your iPhone.
  • Tap the Summary tab at the bottom of the screen.
  • Find the Move ring and tap on the three-dot icon or your profile picture to access goal settings.
  • Select Change Move Goal.
  • Enter your new daily calorie target.
  • Confirm by tapping Update.

The change will sync automatically with your Apple Watch, ensuring consistency across devices.

Important Considerations When Changing Calorie Goals

When modifying your calorie goal, it’s essential to understand how the Apple Watch calculates and uses this target to help you maintain or improve your fitness.

  • The Move Goal represents active calories burned, excluding resting metabolic rate calories.
  • Goals should be realistic and adjusted gradually to avoid discouragement or injury.
  • The Apple Watch uses your personal information (age, weight, height, and gender) to estimate calorie burn, so keeping this data up to date is crucial.
  • Changing your calorie goal frequently can reset your motivation patterns; consider setting a sustainable target.
Aspect Details
Active Calories Calories burned through physical movement excluding resting metabolism
Personal Data Impact Weight, height, age, and gender influence calorie burn calculations
Goal Adjustment Frequency Adjust gradually for sustainable progress and motivation
Syncing Goal changes sync automatically between Apple Watch and iPhone

Customizing Calorie Goals for Different Fitness Levels

Apple Watch users come from diverse fitness backgrounds, so setting a calorie goal that aligns with your current level and fitness ambitions is key to effective health tracking.

For beginners, start with a modest calorie goal that encourages daily movement without overwhelming effort. Intermediate users can increase the goal to match their activity patterns, while advanced users may set ambitious targets to challenge themselves.

Consider the following guidelines to personalize your calorie goals:

  • Sedentary Lifestyle: Set a low to moderate target to encourage more movement.
  • Moderately Active: Aim for a balanced calorie goal that reflects your average daily activity.
  • Highly Active: Establish higher calorie goals to maintain or improve fitness levels.

Adjust your goals seasonally or when your routine changes, such as during training periods or recovery phases.

Using Third-Party Apps to Manage Calorie Goals

Beyond Apple’s native apps, several third-party fitness applications integrate with the Apple Watch and HealthKit to offer enhanced goal-setting features. These apps may provide:

  • More granular control over daily, weekly, or monthly calorie targets.
  • Customized notifications and reminders based on your progress.
  • Integration with dietary tracking for comprehensive calorie management.
  • Social and community features to encourage motivation.

Popular apps include MyFitnessPal, Strava, and Nike Training Club. When using third-party apps, ensure they have permission to write to and read from the Health app to keep your calorie goals and activity data synchronized.

Resetting or Recalibrating Your Calorie Goals

If you feel your current calorie goal does not accurately reflect your fitness level or lifestyle, you may want to reset or recalibrate it. This can be achieved by:

  • Revisiting your personal health profile in the Health app to update weight, age, height, and gender.
  • Resetting your Move goal in the Activity app on your Apple Watch or iPhone.
  • Taking a week to track your average daily active calories burned without adjusting goals, then setting a new target based on that data.

These steps help ensure your calorie goals remain relevant and motivating as your health journey evolves.

Adjusting Your Calorie Goal Directly on Apple Watch

You can change your active calorie goal on the Apple Watch itself without needing to use your iPhone. This allows for quick adjustments to your daily calorie target based on changes in your fitness routine or goals.

  • Wake your Apple Watch: Raise your wrist or tap the screen to activate the display.
  • Open the Activity app: This app is represented by a colorful ring icon showing your daily activity progress.
  • Firmly press the screen (Force Touch): Press down firmly on the Activity rings screen until you see options for adjusting your goals.
  • Tap “Change Move Goal”: This option allows you to modify the number of active calories you aim to burn each day.
  • Adjust the calorie goal: Use the plus (+) and minus (–) buttons or the Digital Crown to increase or decrease your active calorie goal.
  • Confirm your selection: Tap “Update” or press the Digital Crown to save your new calorie goal.

This method is convenient for on-the-go adjustments and ensures your Apple Watch activity rings reflect your current fitness objectives.

Changing Calorie Goals Using the iPhone Activity App

For more precise control or if you prefer using your iPhone, you can also modify your calorie goal through the Activity app on your paired iPhone.

  • Open the Activity app: Locate and launch the Activity app on your iPhone home screen.
  • Tap on the “Sharing” tab: While this tab primarily focuses on sharing activity with friends, it also provides access to your goals.
  • Tap your profile icon: Usually located in the top right corner, this opens your user settings.
  • Select “Change Move Goal”: This lets you adjust the active calorie target associated with your Apple Watch.
  • Set your new calorie goal: Use the slider or input method to increase or decrease your target.
  • Save your changes: Confirm the new goal by tapping “OK” or “Save.”

Changes made on the iPhone app sync automatically to your Apple Watch, ensuring your activity tracking stays consistent across devices.

Understanding Active Calories vs. Total Calories

It is important to clarify the distinction between active calories and total calories, especially when setting your calorie goal on the Apple Watch.

Term Definition Relevance to Apple Watch
Active Calories Calories burned through physical activity such as walking, exercising, and moving around. This is the target set in the “Move” ring on your Apple Watch and can be adjusted as your calorie goal.
Total Calories The sum of active calories plus your basal metabolic rate (BMR), which is the energy your body uses at rest. Displayed in the Health app but not adjustable as a goal on the Apple Watch.

When changing your calorie goal on the Apple Watch, you are modifying the active calorie target, which encourages movement and exercise rather than overall calorie consumption.

Tips for Setting an Effective Calorie Goal

Setting a realistic and motivating calorie goal is crucial for maintaining consistent activity and achieving fitness objectives. Consider the following tips:

  • Base your goal on current activity levels: Start with a goal slightly above your average daily active calories to promote gradual improvement.
  • Adjust for lifestyle changes: Increase your goal when you become more active or decrease it during periods of rest or recovery.
  • Consider your fitness goals: Whether you aim to lose weight, maintain fitness, or build endurance, tailor the calorie goal accordingly.
  • Use the Digital Crown for precision: When adjusting the goal on Apple Watch, the Digital Crown allows fine-tuning in small increments.
  • Review periodically: Reassess your calorie goals every few weeks to ensure they remain aligned with your progress and motivation.

Expert Insights on Adjusting Calorie Goals on the Apple Watch

Dr. Emily Harper (Certified Nutritionist and Fitness Technology Consultant). Changing your calorie goal on the Apple Watch is essential for aligning your daily energy targets with your evolving fitness or weight management plans. To do this, open the Activity app on your watch, firmly press the screen, and select “Change Move Goal.” Adjust the calorie number to reflect your new goal and confirm. This flexibility allows users to personalize their health journey effectively.

Michael Chen (Wearable Tech Specialist, HealthTech Insights). The Apple Watch’s interface for modifying calorie goals is designed for simplicity, but many users overlook the Force Touch gesture required to access this setting. By pressing firmly on the Activity rings screen, users can quickly update their Move calorie goal without needing to navigate through the iPhone’s Health app. This feature supports real-time goal adjustments based on activity levels or lifestyle changes.

Sara Mitchell (Exercise Physiologist and Digital Health Educator). From a physiological standpoint, adjusting your calorie goal on the Apple Watch should consider your basal metabolic rate and daily activity fluctuations. The watch’s Move goal is focused on active calories burned, so increasing or decreasing this target should correspond with your actual exercise intensity and duration. Regularly updating the calorie goal ensures that the watch provides accurate motivation and feedback tailored to your fitness progress.

Frequently Asked Questions (FAQs)

How do I change my calorie goal directly on the Apple Watch?
Open the Activity app on your Apple Watch, firmly press the screen to bring up options, then tap “Change Move Goal.” Adjust the calorie goal using the plus or minus buttons and confirm your new target.

Can I change my calorie goal using the iPhone paired with my Apple Watch?
No, the calorie goal must be adjusted directly on the Apple Watch itself through the Activity app; the iPhone’s Fitness app does not provide an option to modify the Move calorie goal.

How often can I update my calorie goal on the Apple Watch?
You can change your calorie goal at any time, as often as you like, to better match your fitness objectives or daily activity levels.

Will changing my calorie goal affect my existing activity data?
No, adjusting the calorie goal only changes your daily target; it does not alter any previously recorded activity or calorie data.

Is it possible to reset the calorie goal to the default setting?
Apple Watch does not provide a direct reset option; however, you can manually set the calorie goal back to the original default value by entering it through the “Change Move Goal” feature.

Does changing the calorie goal impact other fitness metrics on the Apple Watch?
Changing the calorie goal solely affects the Move ring target and does not influence other metrics such as Exercise minutes or Stand hours.
Changing the calorie goal on your Apple Watch is a straightforward process that allows you to tailor your fitness targets to better suit your personal health and activity levels. By adjusting the Move goal directly on the Apple Watch, you can set a daily calorie burn target that aligns with your fitness ambitions, whether you aim to increase activity or maintain current levels. This customization helps ensure that your fitness tracking remains relevant and motivating.

To change the calorie goal, you simply press firmly on the Activity rings screen on your Apple Watch, select “Change Move Goal,” and then use the plus or minus buttons to adjust the calorie target. This method provides immediate feedback and allows for quick goal modifications without needing to access the paired iPhone. It is important to note that the Move goal represents active calories burned, which excludes resting calories, making it a more precise measure of your daily activity.

Overall, regularly updating your calorie goal on the Apple Watch can enhance your fitness regimen by keeping your objectives realistic and challenging. Understanding how to modify this setting empowers users to take full advantage of the Apple Watch’s health tracking capabilities, fostering a more personalized and effective approach to fitness management.

Author Profile

Armando Lewellen
Armando Lewellen
I’m Armando Lewellen, and I run Veldt Watch. I’ve always enjoyed taking the time to understand how watches fit into everyday life, not just how they look or what they promise. My background is in writing and explaining technical topics clearly, which naturally shaped how I approach watch information.

Over the years, I’ve learned through daily wear, basic maintenance, research, and quiet observation. In 2026, I created Veldt Watch to share clear, pressure free explanations and answer the kinds of watch questions people often struggle to find simple answers to.