IronQ helps people lose fat without losing muscle, and helps lifters see how their training is going. In Claude it does two things: three free tools anyone can use with no account, and read-only access to your own IronQ workout log once you sign in.
Connector address
https://ironq.app/mcp
Set it up
In Claude, open Customize → Connectors (older menus: Settings → Connectors).
Find IronQ in the directory and tap Connect. If it is not listed for you yet, tap +, choose Add custom connector, name it IronQ and paste https://ironq.app/mcp.
That is all for the free tools. Claude asks you to sign in only when you ask about your own training.
Signing in to read your training
The first time you ask Claude about your own workouts, it shows a Connect button in the chat. Tap it and IronQ's sign-in page opens:
Enter the email you use in the IronQ app and tap EMAIL ME A CODE.
Type the code from the email and tap SIGN IN. (Accounts with a password can tap I HAVE A PASSWORD instead.)
Check the page names Claude and says you will go back to claude.ai, then tap ALLOW.
Claude then finishes answering your question. You stay signed in until you disconnect IronQ in Claude's connector settings.
What the tools do
Free, no account
Build a Cut Plan (create_cut_plan): a weight-loss plan that protects strength, with a rate of loss, a protein target, a weekly training layout and a plan code you can claim in the IronQ app. It saves the plan so the code works later; it changes nothing else.
Protein target (calculate_protein_target): a daily protein range for a diet, and what it is based on.
Weight-loss plateau check (analyze_weight_loss_plateau): ranked likely reasons a weight loss has stalled, with a check for each. It says so when the stall is not really a plateau.
Your IronQ log, after sign-in, read-only
Training summary: week-by-week workouts, working sets, volume, calories and cardio minutes.
List workouts and Workout detail: every workout, then every set of one day.
List exercises and Exercise history: progress on one lift over time.
Personal records: heaviest set and best estimated one-rep max per exercise.
Cardio sessions and Athlete profile: cardio blocks, and the body weight, height and age entered in the app.
Weights are pounds as logged on the machine. Warm-up sets are left out of volume and records. Estimated one-rep maxes use the Epley formula on working sets of 12 reps or fewer.
Things to ask
I'm 225 lb and want to get to 205 without losing strength. I lift four days a week. Make me a plan.
How much protein should I eat while cutting at 190 lb?
My weight hasn't moved in three weeks: 201.4, 200.8, 201.6, 201.0. Is this a plateau?
Using IronQ, how did my training volume change over the last four weeks?
Using IronQ, show my leg press progress and whether I'm still getting stronger.
If something goes wrong
"No IronQ data in the cloud for this account yet." Open the IronQ app, sign in with the same email, and tap BACK UP MY WORKOUTS. Ask again after it finishes.
"No IronQ account uses that email." Use the email you signed in with in the IronQ app. The connector cannot create accounts.
The code email does not arrive. Check spam, wait a minute and tap EMAIL ME A CODE again. Codes expire after a short time.
"Your IronQ sign-in has expired." Tap Connect again when Claude offers it, or disconnect and reconnect IronQ in Claude's connector settings.
An answer about an exercise looks incomplete. Several machines can share a name, such as three leg presses. Claude is told about the others; ask it to include them.
Anything else. Email hello@ironq.app with what you asked and what Claude said.
What IronQ can and cannot do
The free tools receive only the numbers you or Claude pass them (weight, goal, training days and similar). They do not receive your conversation.
After sign-in, Claude can only read your IronQ log. IronQ's database refuses any change made with a connector's sign-in.
IronQ never reads your Claude chats, memory or files.
Disconnect any time in Claude's connector settings. Details: privacy policy and terms.