StepWise: Diet & Training

StepWise brings diet, training and body tracking together in one app, and it works completely offline. Your data stays on your phone: no account, no server and no ads.

A diet built around you
• Estimates your daily energy expenditure and builds a plan to lose fat (cutting) or gain mass (bulking), with a calorie target and macronutrient split.
• Meals spread across your routine, with foods you pick from a catalog of more than 200 items, plus ready-made recipes.
• Shopping list, food diary, water tracking and intermittent fasting.

Complete training
• Workout plans for different splits, with an exercise catalog that explains target muscles, technique and tips.
• Log every set during your session: load, reps and a rest timer.
• Home workouts with or without equipment, plus stretching routines.
• Strength progress per exercise over time.

Tracking with automatic adjustment
• Log your weight and measurements. Body fat can come from a tape measure (US Navy method), skinfold calipers (3 sites), bioimpedance or BMI.
• The weight trend separates daily swings (water, salt) from your real progress.
• Every cycle, StepWise compares your pace with your goal and suggests calorie adjustments, explaining why.
• Charts, history and PDF reports to share with your professional.

Health and body composition
• Indicators explained in plain language: BMI, waist-to-height and waist-to-hip ratios, lean mass, energy expenditure and more.
• Calculators for quick checks.

Supplements and reminders
• Organize your supplements.
• Reminders for meals, supplements, water, measurements and workouts.

Your way
• 10 languages: Portuguese, English, Spanish (Spain and Latin America), French, German, Italian, Chinese, Japanese and Korean.
• Light or dark theme and customizable color palettes.
• File backup to move your data to another phone.

Private by design
StepWise doesn't ask you to sign up and sends nothing over the internet. Backups and reports only leave your device when you choose to export them.

Important
StepWise is for healthy adults (18+) and complements, but does not replace, advice from a doctor, dietitian or fitness professional. Calculations are estimates; the app does not diagnose or treat any condition.