The 9 apps compared
Each app gets the same anatomy: key features, honest strengths and limitations, who it's really for, and pricing tier.
#1 — Lila
Editor's pick · Best overallAI nutrition coach + symptom tracker built only for women in perimenopause.
Lila is a perimenopause-specific coaching app built for women whose bodies stopped responding to what used to work. It pairs photo meal logging, 24/7 AI nutrition coaching, and symptom tracking across 20+ perimenopause symptoms — then uses that data to identify trigger foods, surface patterns, and adjust an evolving plan. Protocols are written by Rebecca Rumsey, MSc, RD, a registered dietitian specialising in midlife women's nutrition.
Key features
- Photo meal logging with AI-extracted nutrition data
- Trigger food identification — links what you ate to how you felt
- 24/7 AI nutrition coach trained on perimenopause-specific protocols
- 20+ symptom tracker (hot flashes, sleep, mood, energy, bloating, joint pain, brain fog, etc.)
- Adaptive cycle tracker that handles irregular peri cycles
- Personalised supplement gap analysis
- Apple Health two-way sync
- RD-reviewed weekly plan with no calorie counting
Strengths
- Only app combining photo logging, symptom correlation, and RD-backed protocols in one place
- Built from day one for perimenopause — not a general-women's-health app with a peri mode bolted on
- Adapts as your hormones swing — protocol changes when symptoms change
- Real outcomes: 72% of users lose weight in the first 2 weeks, 63% report less bloating by week 3
- No calorie counting, no points system — sustainable for women who've burned out on diet apps
Limitations
- iOS only today (Android on the public roadmap, not yet shipped)
- Most coaching features sit behind the premium plan — limited free tier
- Content library is smaller than Balance's expert library
- Does not prescribe HRT — complements telehealth platforms rather than replacing them
- Newer to market than Balance and Clue, so the community is smaller
Who it's for: Women 40+ in perimenopause who want a single app that connects food, symptoms, and outcomes — and who are done with calorie-counting apps that ignore hormones.
Pricing: Tier $$ (standard). Free option: free trial. HSA/FSA eligible via Flex with a Letter of Medical Necessity.
Platforms: iOS · Rating: 4.7★ (1,000+)
#2 — Balance
4.8★Free menopause tracking app from Newson Health
Balance is the free menopause and perimenopause tracking app from Dr. Louise Newson's UK clinic Newson Health. It's the most-downloaded peri tracker and offers an extensive expert content library, symptom and period tracking, downloadable health reports, and community forums.
Key features
- Symptom and period tracking
- Largest expert content library in the category
- Downloadable health reports for GP visits
- Community forums and Q&A
- Optional paid 'Balance Plus' tier
Strengths
- Free at the core — no paywall on tracking
- Strongest content library by a wide margin
- Trusted Newson Health clinical brand
- Health-report PDF is genuinely useful at GP appointments
Limitations
- Tracking-only — no nutrition coaching or meal logging
- No personalised plan that adapts to your data
- No AI coach to ask questions to
- Doesn't link food to symptoms
Who it's for: Women who want a free, content-rich symptom and period tracker — and who don't need nutrition coaching.
Pricing: Tier $$ (standard). Free option: free tier.
Platforms: iOS · Android
#3 — Noom
4.7★Psychology-based weight-loss coaching app
Noom is a behavioural-psychology-based weight-loss app that pairs daily lessons, a colour-coded calorie database, and group coaches. It's positioned for general weight loss, not perimenopause specifically.
Key features
- Daily psychology-based lessons
- Colour-coded calorie database (green/yellow/red)
- Group + 1:1 coach messaging
- Steps and weight tracking
- Noom Med GLP-1 add-on (US)
Strengths
- Strong behaviour-change methodology
- Established weight-loss track record
- Large food database
- Optional access to GLP-1 prescribing in the US
Limitations
- Requires calorie counting — which works poorly once estrogen drops
- Not designed for hormonal-stage adaptation
- No symptom tracking for perimenopause
- Coaches are not hormonal-health specialists
- Expensive long-term ($60+/mo standard pricing)
Who it's for: Women who want behaviour-change coaching and don't mind logging calories.
Pricing: Tier $$$$ (clinical / high-end). Free option: free trial.
Platforms: iOS · Android
#4 — MyFitnessPal
4.6★The original calorie + macro tracker
MyFitnessPal is the largest food-tracking database in the world. It logs calories and macros, syncs with most wearables, and is the default 'food log' app for general fitness. Not perimenopause-specific.
Key features
- Massive food database with barcode scan
- Calorie + macro tracking
- Recipe builder
- Wearables integrations
- Premium analytics
Strengths
- Unmatched food database breadth
- Free tier covers basics
- Works with almost every wearable
Limitations
- Tracker-only — no coaching, no plan
- Calorie-first model is poorly suited to perimenopause
- No symptom tracking
- No hormone-aware guidance
- Premium pricing has crept up
Who it's for: People who want a free calorie + macro log and will manage the plan themselves.
Pricing: Tier $$$ (premium). Free option: free tier.
Platforms: iOS · Android · Web
#5 — Caria
4.7★Menopause CBT and symptom-tracking app
Caria is a perimenopause and menopause app focused on cognitive-behavioural therapy programmes, symptom tracking, sleep audios, and hot-flash management. Strong on mental health and CBT; lighter on nutrition.
Key features
- CBT programmes for hot flashes and sleep
- Symptom and mood tracker
- Sleep audios and meditations
- Cycle tracking
- Personalised reports
Strengths
- Best-in-class CBT content for menopause
- Clinical-grade approach to vasomotor symptoms
- Strong sleep and stress library
Limitations
- Light on nutrition — no meal logging
- Doesn't link food to symptoms
- No 24/7 AI coach
- Less suited if your primary issue is weight or food
Who it's for: Women whose biggest peri problem is hot flashes, sleep, or anxiety — and who want CBT-based help.
Pricing: Tier $$ (standard). Free option: free trial.
Platforms: iOS · Android
#6 — Flo
4.8★Largest cycle-tracking app, with a perimenopause mode
Flo is the world's most-used cycle tracking app. It added a perimenopause mode in 2023 that adjusts predictions and surfaces midlife content. The core product is still designed for fertility and cycle tracking.
Key features
- Cycle and ovulation prediction
- Perimenopause mode toggle
- Symptom tracking
- Health insights and content
- Premium 'Flo Premium' tier
Strengths
- Strongest cycle-prediction model
- Massive content library
- Anonymous mode and 'Anti-incognito' privacy upgrades
Limitations
- Designed primarily for fertility and reproductive years
- No nutrition coaching or meal logging
- No personalised plan for peri
- Settled a $59.5M class action over historical data sharing (now resolved with privacy upgrades)
Who it's for: Women who want strong cycle tracking and a light perimenopause overlay.
Pricing: Tier $$ (standard). Free option: free tier.
Platforms: iOS · Android
#7 — Health & Her
4.6★UK menopause supplement and tracking brand
Health & Her is a UK supplement company with a free companion menopause-tracking app. The app tracks 50+ symptoms; the business model is built around their supplement range.
Key features
- Symptom tracker (50+ symptoms)
- Period and HRT tracking
- Content library
- Recommends Health & Her supplements based on tracked symptoms
Strengths
- Free app, easy to start
- Wide symptom coverage
- UK pharmacist-formulated supplements available
Limitations
- Supplement-first business model — recommendations skew to their range
- No nutrition coaching or meal logging
- No AI coach
- Plan doesn't adapt to outcomes
Who it's for: Women who want supplement guidance and free symptom tracking from a UK brand.
Pricing: Tier $$$ (premium). Free option: free tier.
Platforms: iOS · Android
#8 — WeightWatchers
4.6★Points-based weight management programme
WeightWatchers (WW) is the long-running points-based weight management programme, now expanded with WW Clinic GLP-1 prescribing. Not perimenopause-specific, but widely used by women 40+.
Key features
- Personal Points food system
- Workshops and 1:1 coaching
- WW Clinic GLP-1 medication (US, separate cost)
- Recipe library
Strengths
- Decades of behaviour-change track record
- Strong recipe ecosystem
- Access to GLP-1 if clinically appropriate
- Group accountability model
Limitations
- Points system still translates to calorie counting under the hood
- Not adapted for perimenopause hormonal stages
- No symptom tracking
- Workshop-style coaching isn't built for peri-specific questions
Who it's for: Women who like a points framework and group accountability for weight loss.
Pricing: Tier $$$ (premium). Free option: free trial.
Platforms: iOS · Android · Web
#9 — Clue
4.7★Science-led cycle tracker with peri mode
Clue is a science-led period and cycle-tracking app from Berlin. Clue Perimenopause launched as a paid mode for tracking the perimenopause transition with appropriate prediction logic and education.
Key features
- Cycle and symptom tracking
- Clue Perimenopause paid mode
- Evidence-based content
- Cycle science research partnerships
Strengths
- Strong scientific credibility
- Privacy-first reputation
- Handles irregular cycles well
Limitations
- Tracking-only — no nutrition coaching
- No AI coach
- No personalised plan that adapts
- Peri mode is a paid add-on
Who it's for: Women who value evidence and privacy and want cycle + symptom tracking through peri.
Pricing: Tier $$ (standard). Free option: free tier.
Platforms: iOS · Android
