Founding offer: Pal for £24.99 a year, locked in for as long as you stay subscribed. Ends 5 November. See pricing

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Pal 3.0, now with Pals

Food, fitness & your people

Pal is the health coach that does it with you, and with your people. It plans your week, remembers what you tell it and follows up: in the app, on a call or on WhatsApp.

  • Plans your week and messages you with it on Monday morning
  • Logs from a voice note, a photo or a quick message
  • Brings your people along, sharing only what you choose
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7 days free on the annual plan, then £49.99 a year. Cancel any time.

Pal doesn't wait to be asked

It plans, nudges, remembers and follows up.

Most health apps sit there until you open them. Pal gets on with it. Here's an ordinary week.

  1. Mon 08:00

    Your week is ready

    Pal 08:00

    Morning Alex. This week's three things: protein at breakfast, two strength sessions, and a walk at lunch. Saturday's got a bit more room.

    Pal drafts your plan and messages you first thing.

  2. Tue 12:41

    A voice note, logged

    0:06
    "Chicken wrap and a flat white." Logged.
    38 g protein540 kcal

    Say it, snap it or type it. Pal does the maths.

  3. Wed 18:00

    The reminder you asked for

    Reminder 18:00

    Prep tomorrow's lunch, like you asked. Want me to check in at 20:00?

    DoneRemind me later

    Pal sets reminders when you ask, then follows up.

  4. Thu 09:15

    It adapts

    Pal 09:15

    Knee still sore? I've swapped today's lunges for an upper-body session. Same time, 30 minutes.

    It works around injuries, and notices when you've gone quiet.

  5. Fri 17:30

    Your people chip in

    Jo cheered you 17:30

    "Three for three this week. Proper effort!"

    Cheer back

    Pals see what you choose to share, and cheer you on.

  6. Fri 19:00

    The Friday recap

    Your week 19:00

    3 of 3 done

    5 days logged, protein on target 4 days. Share it with your Pals?

    A recap every Friday, and next week's plan already forming.

  • Plans your week
  • Remembers what you told it last month
  • Sets your reminders and follows up
  • Logs from a voice note or a photo
  • Notices when you've gone quiet
  • Works around injuries
  • One memory across the app, calls and WhatsApp
  • Brings your people in

What Pal does

Everything a coach does. None of the admin.

Today, Plan, Coach, Progress and Pals: one coach that remembers what you told it, does the maths and gets things done while you get on with your day.

Talk to it like a person

Type, send a voice note or call Pal. It understands "a big bowl of pasta, bit of parmesan" and logs it properly.

It remembers

Last month, last week, last call. One memory, wherever you talk to it.

Pal
You said in September that stairs set your knee off, so I've kept today's walk flat.

Snap it, done

Photo a meal or a label. Pal works out what's there and rates products for you.

Photo Breakfast
Greek yoghurt, berries, granola, honey
30 g protein520 kcal

Targets that move with you

Walked 11,204 steps today? Pal adds the energy back to your target, and takes your weekends into account.

1707 kcal left

+180 kcal from today's steps and workouts

App, calls, WhatsApp

Start on WhatsApp, carry on in the app, talk it through on a call. Same Pal, same memory.

  • App
  • Voice calls
  • WhatsApp

Built for real life

  • On a GLP-1 medicine? Protein first, to keep your muscle.
  • Perimenopause and menopause. Energy, sleep and strength.
  • Injuries and niggles. Pal works around them.

Three things a week

Pal drafts them on Monday. They tick themselves off as you log.

  • Protein at breakfast, 5 days 5 of 5
  • Two strength sessions 2 of 2
  • Lunchtime walk, 3 days 2 of 3

Beast Mode

Need a kick?

One day of a loud, sweary drill sergeant. Tough on effort, never on your body. Opt-in, and it switches itself off at midnight.

Pals

Better with your people

Invite your partner, a friend, family or your PT. Cheer each other on, nudge the quiet ones, and see how the week went every Friday.

  • You choose what each Pal sees, and change it any time
  • Your chats with Pal and your meal photos stay private. Always
  • One-to-one: your Pals can't see each other
  • Up to 20 Pals, from your other half to your PT

When someone joins from your invite, you both get 7 days free.

How Pals works

What Jo sees

Friend

  • Your weekly plan progress and streak
  • Wins you choose to share
  • Your Friday recap, if you share it
  • Your plan items
  • Meals with calories, workouts and activities
  • That you weighed in (never the number)
  • Steps, sleep and training sessions
  • Your chats with Pal and your meal photos

Inside the app

A coach that knows your week

  1. 01 Coach

    Just tell Pal

    Type it, say it or snap it. Pal works out what you ate and logs it in one tap, then tells you what that means for the rest of your day.

    Pal app screen headed "Just tell Pal": a breakfast typed into the chat becomes a logged meal card with calories, protein, carbs and fat.

  2. 02 Today

    Pal does the maths

    What's left today, and a tip that fits it. Targets come from a standard formula within safe limits, and rise on active days.

    Pal app screen headed "Pal does the maths": a coaching tip about protein and a nutrition card showing calories left and protein eaten.

  3. 03 Plan

    Three things a week

    Every Monday Pal drafts three things to focus on, built around your week. They tick themselves off as you log, and Pal tells you why each one matters.

    Pal app screen headed "Three things a week": a weekly plan card showing 2 of 3 things done and a protein goal ticked off on 4 of 4 days.

  4. 04 Plan

    Built around you

    More room at weekends, a pace that suits you and protein that keeps you full. Your plan, in about two minutes.

    Pal app screen headed "Built around you": weekday and weekend calorie targets, a protein target and a weekly pace.

  5. 05 Progress

    Trends, not wobbles

    A clear weight trend instead of daily ups and downs, plus your diary, so you can see what's actually working.

    Pal app screen headed "Trends, not wobbles": a weight chart with a smooth weekly trend line heading towards a target.
Pal app screen headed "Just tell Pal": a breakfast typed into the chat becomes a logged meal card with calories, protein, carbs and fat.Pal app screen headed "Pal does the maths": a coaching tip about protein and a nutrition card showing calories left and protein eaten.Pal app screen headed "Three things a week": a weekly plan card showing 2 of 3 things done and a protein goal ticked off on 4 of 4 days.Pal app screen headed "Built around you": weekday and weekend calorie targets, a protein target and a weekly pace.Pal app screen headed "Trends, not wobbles": a weight chart with a smooth weekly trend line heading towards a target.

Every week, without being asked

  • 1 plan, in your messages on Monday morning
  • 3 things to focus on, ticked off as you log
  • 7 daily tips that fit what you have left
  • 1 Friday recap to share with your people
  • 10 Pals you can bring along

Under the hood

A harness for your health

Claude is a harness for a model. ChatGPT is a harness for a model. Pal is a harness for your health: the models, the memory, the tools and the people around you, wired together so you actually follow through.

The models

Specialised models for conversation, voice, photos and planning, behind one coach.

Memory

Short- and long-term memory that follows you between the app, calls and WhatsApp.

Tools

Pal acts mid-conversation: logs meals and workouts, builds your plan, sets reminders, recalculates targets.

Voice

Voice notes and live calls, with a natural voice that answers back.

Pal

One coach that knows your week

Safety rails

Targets within safe limits, numbers calculated rather than guessed, and features switched off when they are not right for you.

Channels

The app, phone-style calls and WhatsApp. One coach, one memory.

Your data

Steps, workouts, sleep and weight from Apple Health or Health Connect. Pal can save your meals there too, if you switch it on.

Your people

Pals: a partner, a friend or your PT, seeing only what you choose.

Pricing

Try Pal free for 7 days

The annual plan starts with a 7-day free trial. Cancel in your App Store or Google Play settings at least 24 hours before it ends and you won't pay a thing.

Founding offer

£24.99 a year, locked in

For new annual subscriptions from 7 October to 5 November 2026. It stays at £24.99 a year for as long as your subscription continues, and starts with 7 days free if you're eligible. Terms apply.

Annual

£49.99 a year

That's £4.17 a month, 58% less than paying monthly.

  • 7 days free to start
  • Everything in Pal, including Pals

Monthly

£9.99 a month

No trial. Starts straight away, cancel any time.

  • Everything in Pal, including Pals
  • Pay as you go

Prices include VAT. Subscriptions renew automatically until you cancel in your App Store or Google Play settings. Deleting the app doesn't cancel a subscription. See our terms.

Questions

What can my Pals see?

You choose for each Pal. With Wins only (the default), they see your weekly plan progress, your streak and the wins you share. With Open book, they also see your plan, your meals, activities, weigh-ins (without the number), steps and sleep. They see your profile photo unless you turn that off, but never your chats with Pal or your meal photos, and your Pals can't see each other. See the full comparison.

How does the free trial work?

The annual plan starts with 7 days free, if you're eligible. After that it's £49.99 a year. You can also pay £9.99 a month, which starts straight away with no trial. From 7 October to 5 November 2026, new annual subscribers get the Founding price instead: £24.99 a year, kept for as long as the subscription continues without a break, with the same 7 days free. Cancel any time in your App Store or Google Play settings, at least 24 hours before the trial ends if you don't want to be charged. Deleting the app or your account doesn't cancel your subscription.

How do voice notes work?

In Coach, hold the mic to record and let go to send. A quick tap dictates instead. Tap the wave icon to talk to Pal live.

Does Pal work on WhatsApp?

Yes. Go to You > WhatsApp and follow the steps. It's the same Pal with the same memory, so you can switch between WhatsApp and the app.

How do I delete my account, and what happens to my data?

Go to You > Settings > Delete account. Your account is deactivated straight away, and we keep your data for 30 days in case you change your mind: sign back in within 30 days and you carry on where you left off. After 30 days, your profile, logs, chats, voice notes, photos, and your Pals connections and messages are permanently deleted. Deleting your account doesn't cancel your subscription, so cancel it in the App Store or Google Play too. To clear just your chat history, use Clear chat in Coach. No app? See how to delete your account without it.

All help and FAQs

Your coach. Your people. Your week, sorted.

Get Pal on iPhone or Android.

Download Pal on the App Store Get Pal on Google Play