One App.
Every Workout.
Every Meal.
Real Muscle.
No credit card required · Cancel anytime · 30-day free trial
Two apps. Two plans. Zero coordination.
You track macros in one app. You follow a workout program in another. They never talk to each other. Your rest-day calories don't adjust. Your protein targets don't scale with training intensity. You're left doing mental math when you should be resting.
- Workouts don't adapt when your schedule changes
- Nutrition doesn't reset on rest vs. training days
- Progress stalls because training and food aren't synced
YOUR CURRENT SETUP
3 apps, 0 coordination, constant context-switching
Training
Upper Push — 28 min
Bench Press · OHP · Tricep Dips · Cable Fly
Nutrition
2,740 kcal
· training day surplus
Synced with your 7-day program and weekly calorie target
Wake up. Open Forje. Know exactly what to do.
Every morning, Forje gives you one clear daily brief: the exact workout for today and the precise nutrition targets that match your training load. No decisions. No planning. Just results.
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Adaptive training plans
Workouts adjust weekly based on your actual performance, recovery signals, and schedule availability.
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Nutrition synced to training
Calorie and macro targets recalculate daily — more fuel on heavy days, maintenance on rest days.
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One daily check-in
Log your session and meals in under 3 minutes. Forje handles the rest.
Built for people who refuse to pick between career and physique
Adaptive periodization
Forje runs 4-week mesocycles that automatically adjust volume and intensity based on your performance data — not a cookie-cutter template.
Macro targets that move
Training-day surplus, rest-day maintenance, deload-week deficit. Your calories shift with your output — automatically, every single day.
30-minute session design
Workouts are built around real time constraints. You get maximum stimulus in minimum time — no filler, no junk volume.
Progress intelligence
Track strength gains, body measurements, and weekly trends. Know exactly where your plateau is before it stalls your progress.
Meal planning made fast
Choose from 200+ high-protein meals that auto-fill your daily macros. Scan barcodes, use favorites, or freestyle — it all counts.
Built for busy schedules
Reschedule sessions, swap exercises for what your gym has, and adjust meal timing without losing your program momentum.
Not another fitness app. A daily operating system for your body.
Other apps
Forje
Workout + nutrition in one place
Macros adjust to training load daily
Plans adapt to your real schedule
Designed for <45 min sessions
Progress tracked across both domains
Built for professionals, not gym rats
A real week from Forje Pro
4 sessions. ~30 minutes each. Built around compound lifts that actually move the needle — no junk volume, no guesswork.
Monday
Full Body A
~28 minBack Squat
DB Bench Press
DB Shoulder Press
Tricep Pushdown
Plank
Tuesday
😴Rest & Recover
Walk, stretch, sleep
Wednesday
Full Body B
~30 minRomanian Deadlift
Barbell Row
Lat Pulldown
Face Pulls
Bicep Curl
Thursday
😴Rest & Recover
Walk, stretch, sleep
Friday
Full Body C
~32 minBarbell Deadlift
Incline DB Press
Goblet Squat
Cable Row
Lateral Raise
Saturday
Full Body D
~26 minDB Bulgarian Split Squat
Push-Ups (weighted)
DB Single-Arm Row
Hip Thrust
Dead Hang
Sunday
🔋Full Rest
Recharge for the week
4
sessions per week
~29 min
average session length
100%
adapts to your schedule
Your plan adapts to your goal, schedule, and equipment
Simple pricing. Serious results.
30 days free. No credit card required. Cancel anytime.
Starter
Get a feel for what Forje can do
Free
forever
- 3 workouts/week with exercise guides
- Macro calculator + body composition
- Basic meal suggestions by goal
- Phase recommendation (cut/bulk/recomp)
- Progress log
No sign-up needed
Pro
Everything you need to build serious muscle
$14
/month
billed monthly · cancel anytime
- Unlimited adaptive workout plans
- Daily macro targets — training & rest days
- Caloric periodization built in
- 200+ meal options synced to your macros
- FFMI ceiling + muscle potential tracking
- Progress analytics with trend charts
- Schedule flexibility — works around your week
- Priority support
30 days free · no card required · $14/mo after
Annual
For people serious about the long game
$9
/month
$108/year
$168- Everything in Pro
- 35% savings vs monthly ($60 back/year)
- Early access to new features
- Dedicated onboarding walkthrough
- Annual training plan roadmap
30 days free · $108 billed annually after
Your Personal Macro Calculator
Enter your stats and get your macros, body composition, phase recommendation, supplement stack, goal timeline, and 4-week calorie ramp — all personalized to you.
Your Daily Target
calories / day
Protein
grams/day
Carbs
grams/day
Fat
grams/day
Where Your Calories Come From
BMR = base metabolism at rest · NEAT = daily movement · TEF = digesting food · EAT = your workouts
Recommended Training
Your Phase Recommendation
Key metric:
After This Phase
Goal Weight Timeline
Based on your current intake and safe rate of change
lbs to
Est. body fat at goal
Lean mass at goal
Supplement Priority Stack
Ranked by evidence strength × your individual profile
Body Composition Estimate
BMI
Body Fat
Lean Mass
lbs
Fat Mass
lbs
FFMI
Estimated via the Deurenberg formula — use as a directional guide, not a clinical measurement.
Your Natural Muscle Ceiling
Based on your FFMI vs the natural genetic limit (Kouri et al.)
% reached
At your current bulk pace
Metabolic Rate
kcal / day BMR
Protein Synthesis Score
Projected Results Timeline
Projections assume consistent nutrition and training. Individual results vary.
Rate-of-Progress Warning
Recommended adjustment
Caloric Periodization
Training day vs. rest day targets
Training Day
Rest Day
carb swing between days
4-Week Calorie Ramp
Progressive targets to prevent metabolic adaptation
After Week 4
Daily Hydration Target
oz / day
Sleep & Recovery Score
Based on your training load, deficit, and physiology
hrs / night
Recovery Risk
Recovery Playbook
Macronutrient Timing Windows
Pre-Workout
60–90 min before training
Intra
During training
Post-Workout
Within 30–60 min after
Remaining macros distributed across your other meals. Keep fat low intra-workout — it slows digestion.
Save your results + get your free 30-day meal plan
We'll email your macros breakdown and a done-for-you meal plan that hits your targets.
✓ Done! Check your inbox in a few minutes.
Start Today
Your best physique is a daily decision.
Stop managing two apps. Stop second-guessing your plan. Forje tells you exactly what to train and eat — every single day.
Start my free trialFree for 7 days · No credit card needed · Cancel anytime