What's great
I’ve always struggled most with nutrition, never sure if I’m eating the right things, the right amounts, or which “diet” will actually help with fat loss + building strength and muscle. Sage finally removed the guesswork. It pulls in my training plan and wearable data, then gives me simple meals and portions that match my day. If I sleep poorly, lift later, or miss a session, it auto-adjusts calories, protein, and carb timing so I’m still on track.
How often do my plans update based on new data?
When my wearable syncs, weight/meals are logged, or I move a workout, Sage updates the day’s calories, protein, and carb timing immediately. It also does a weekly recalibration off trends (sleep, HRV, weight change, training load) to refine targets. If there’s no fresh data, it holds the current plan so things don’t swing around randomly.
How customizable are meal plans and portion sizes?
Very. I set my goals (fat loss + build strength/muscle), food prefs, allergies, budget, and prep time. Sage then sized portions to my targets and lets me tweak them with simple +/– controls—protein, carbs, and calories auto-recalculate. I can swap any meal for similar options, bulk-prep for multiple days, and set training vs. rest day macros so carb timing changes around lifts. Travel/eating out mode gives fast substitutions without blowing the plan.
What's great
Forge feels like having a coach who actually knows my life. It analyses all my health data, then built training and recovery plans around my real schedule. The daily check ins kept me consistent, and the adjustments based on sleep, HRV, and soreness meant I could push when I was fresh and back off when I wasn’t, without losing momentum. Forge adapts all the time, if a meeting runs late or I don't sleep well, it reshapes the day and still gets me a meaningful win so i don't lose the day. It also factors in health markers (labs/wearable trends) so I’m not guessing whether to prioritise strength, cardio, or recovery.
vs Alternatives
If you want your training to match your biology and your lifestyle, Forge is the first app that’s actually done that for me. I’m getting the results I want, and I’m not burning out getting there.