How DietMap works

See how DietMap turns your body measurements, goal, activity and country into a practical daily meal plan.

1. Tell us about your goal

Choose weight loss, muscle gain, weight maintenance, or healthier eating. Your goal determines the measured adjustment applied after estimating daily energy needs.

2. Add your body and activity details

Age, sex, height, weight, and activity level are used to estimate resting energy and total daily energy expenditure. Small controls and clear units help reduce input mistakes.

3. Choose your country and preferences

DietMap uses your location and eating preference to surface familiar meal ideas and ingredients that are more likely to be available locally.

4. Review and adapt

Your result includes calories, macronutrients, hydration, four meals, portion guidance, and the calculation method. Meals can be swapped and answers can be adjusted at any time.