Set a goal weight. Forge by FitDaily builds the plan.
Forge by FitDaily connects your target weight to your daily calorie target, protein target, weekly pace, training schedule, and progress tracking.
Example: 185 lb to 170 lb at a steady pace.
Forge by FitDaily sets: calories, protein, training days, cardio days, and an estimated timeline.
How the goal weight planner works
You enter your current weight, target weight, and a pace (gentle or steady). Forge by FitDaily calculates a safe weekly rate of change, the calorie deficit or surplus needed to hit it, and a realistic timeline — then translates that into daily calorie and protein targets and a weekly training split.
1. Set your target and pace
Choose how fast you want to move. Gentle prioritizes sustainability and muscle retention; steady moves faster. Forge by FitDaily caps the rate at a safe percentage of bodyweight per week and never drops you below a safe minimum calorie floor.
2. Get your daily numbers
Forge by FitDaily sets your calorie target, protein target (anchored to your goal weight so it scales sensibly), and remaining carbs and fat — plus how many strength and cardio days fit the phase.
3. It adapts as you go
As you log your weight, Forge by FitDaily learns your real metabolism from the trend and your logged calories (adaptive targeting) and adjusts your target so progress doesn't stall — without you recalculating anything.
Example: 185 lb → 170 lb at a steady pace.
Forge by FitDaily sets: daily calories, protein target, training days, cardio days, and an estimated date you'll reach the goal.
Useful for every phase
- Fat-loss phases — a sustainable deficit with protein kept high to protect muscle
- Lean gaining — a controlled surplus aimed at muscle, not just scale weight
- Maintenance & recomp — hold steady while training drives body composition
- Weekly check-ins — adaptive calorie adjustments as your weight trend updates
Frequently asked questions
How does Forge by FitDaily estimate my timeline?
From your target weight, your chosen pace, and a safe weekly rate of change, Forge by FitDaily projects roughly how many weeks until you reach the goal and shows an estimated date. It updates as your logged weight changes.
Is the calorie target safe?
Forge by FitDaily enforces a minimum calorie floor and caps weekly weight change to a safe share of bodyweight. If your goal would require going below the floor, it tells you and suggests a slower pace or more activity instead.
Do I need an account?
No. Forge by FitDaily is free to try during beta with no sign-up. Your plan and data stay on your device.
Related features
AI Food Logger · Free Macro Tracker · AI Workout Planner · For Gym Goers
Try Forge by FitDaily beta