Your age, goal and health details
Plans use your goals, experience and health details.
Small habits.Kept every day.
Food, water, exercise, sleep and your day. Foods from every culture, starting with India. In the world's languages, starting with English, ਪੰਜਾਬੀ and हिंदी.
Mostly free · Use it without an account · Works offline
A little care. Every day.
Hi, I’m Stoa. Let me show you around.
01 / A familiar face
Meet Stoa.
I’m here for the small steps.
I cheer for your goals
I get sleepy at bedtime
I help you start again
Coach tips that fit your day
Small suggestions for food, movement and rest.
Food, fitness and sleep, explained
Short tips, sources and a thought for today.
02 / Your day, together
Your day, together.
Food, water, movement and rest, in one place.
- Log food and water as you go
- Keep exercise and sleep in view
I keep the next step close.
Portions, recent meals and saved favourites
Set portions, reuse recent meals and keep your favourites close.
03 / Food, understood
Every food, opened up.
Foods from every culture and nation, starting with India.
- Ingredients, nutrients, lighter swaps
3,729foods to get to know
Let’s see what goes into your food.
One meal, ingredient by ingredient.
Start with a paratha. Then visit Spain and Mexico.
Let’s see what goes into your food.
Numbers from published food tables, not guesses: IFCT 2017 · ICMR-NIN · USDA · WHO · FAO/INFOODS
Missing? Add your own item
Save a label once. Find your item again.
Make the food yours
Adjust cooking oil, drinks and supplement doses. Mark a day complete.
Find food your way
Search everyday names, spelling variations or a plain request for a food idea.
04 / Read the label
Know your protein shake.
109brands
Compare protein from each brand’s own label.
- Restaurant and chain menus, too
I read the label with you.
05 / One glass at a time
You drink. I drink.
One glass at a time.
- Your daily goal and glass history
8 / 8glasses, one daily goal
I’ll take a sip with you.
06 / Made for your body
Your week, your pace.
380+exercises
Start with the week ahead.
- 380+ exercises with how-to lines
- Plans for your days and joints
- Sets, reps and strength progress
I’ll move with you.
Choose how you move
Gym, yoga, walking, cycling, swimming, HIIT and sport.
More ways to move
Exercise and rest timers, muscle balance, gentle stretching, yoga and sitting breaks.
Movement that fits today
Recovery days, walking challenges, balance, pregnancy guidance, weather and fasting-day tools.
07 / Call it a day
Rest starts here.
Make room for a good night.
- Bedtime, wake time and naps
- One coffee cut-off across your day
- Breathing and a quiet ink canvas
I’m winding down with you.
Know your sleep rhythm
Wake-time streaks, sleep shortfall, morning light, sleep preference and a diary to show your doctor.
Rest around your life
Night-shift and student tools; patterns between your logged caffeine, movement and sleep.
Play with Stoa.
Play with my seal.
No past, no regrets. No future, no worries. Let's live in the moment.
Touch, spin, stretch and splash. The app's real relief game.
Come into the moment.
08 / Make room for what matters
Twenty-four hours, one plan.
A little rhythm for your day.
- The 24-hour planner and Today card
- Meals, water and bedtime reminders
MealsWaterGymBed
I’ll keep an eye on time.
Meals from your targets
Change foods and times. Tick a meal when eaten.
Small steps. Real wins.
- XP and rank ladders
- Badges for showing up
- A weekly league with friends
Only a nickname and weekly XP are shared when you join.
Open the appI celebrate every little win.
A little grace for streaks
Earn a freeze every 7 days; keep up to 2.
Levels for each habit
Food, fitness and sleep each have their own ladder. I change with your progress.
09 / Look at the whole week
See your whole week.
Small steps are easier to see when you look back.
- Food, water, sleep, weight and steps
- Your weekly recap and calendar
I’ll point out what changed.
Weight check every 1, 2 or 4 weeks
Review changes and add a suggested step to Plan.
10 / Just yours
Your account is optional.
Use it without an account. Your diary stays on your phone.
- Use it without an account; works offline
- Export, restore or delete your data
I keep your diary close.
On your phone
Text size, day theme and night theme
Choose readable text, your language and your theme.
Your choices stay yours
Optional health details, your doctor’s targets, hidden calories, a PIN lock and Stoa reactions.
11 / In your own words
Feels like home.
English, ਪੰਜਾਬੀ and हिंदी today. More of the world's languages next.
- English, हिंदी and ਪੰਜਾਬੀ
Drink water every two hours
I speak your language too.
Coming to the App Store and Play Store.
Use it in your browser today. The store apps add your phone's own powers.
I’ll come along on your phone.
Camera barcode scanning*
Scan on every phone; saved codes work offline.
Reminders on time*
Meals, water and bedtime, even offline.
Planner and clock*
Timed blocks, without access to your calendar.
One-tap water*
Log a glass from your home screen.
Vibration cues*
Gentle taps for breathing and workout intervals.
Fingerprint or face unlock*
Your phone’s lock protects your diary.
Steps without GPS*
Count daily phone steps without a route.
Health Connect / Apple Health*
Import chosen steps, workouts, sleep and weight.
Distance on your walk*
Measure only during a walk you start.
Read food labels*
Camera text, checked by you before saving.
Bluetooth accessories*
Connect supported fitness accessories.
Your own Google Drive*
Back up only when you choose.
Battery-aware tracking*
Less tracking work when the battery is low.
Suggestions for everyone*
Send a food or place for review, by choice.
* Available when the app launches on the App Store and Play Store.
One small step is enough.
Start today.
Your turn. It's mostly free.
The most important features stay free, forever.