Thank you for checking out my Food Substitution Calculator. This tool was created to allow you to freely substitute your "On Plan" dieting foods for almost unlimited food flexibility. The calculator substitutes your portioned "On Plan" dieting foods with another food of your choice based on calories so you're always on plan and not handcuffed to eating the same thing over and over again.
Everything here is weighed cooked — with four exceptions: eggs, cottage cheese, protein powder, and sashimi. Sashimi is tracked at raw weight, the same way it's consumed and served. Those you measure as-is.
Calories first, protein second. That's the order of priority when you're swapping. Salmon and tuna will never trade perfectly — one's fatty, one's lean — and that's fine. Get the calories close and move on.
Protein powder macros vary widely by brand. The numbers here are a reasonable average. Check your specific label and adjust if needed.
Grains, rice, and oats are all weighed cooked. If your plan says 150g of white rice, that means 150g of already-cooked rice on your scale.
Fruit is measured raw and whole (minus peel/core). Starchy vegetables like sweet potato and potato are weighed cooked.
Bread is always per slice as labeled. Match your label's serving size, then scale accordingly.
Fats are calorie-dense, so small gram differences add up fast. Be precise with your scale here — don't eyeball nuts or oils.
Nut butters are measured by weight, not tablespoon. Tablespoons are wildly inconsistent depending on how heaped or level your scoop is.
Avocado is measured as the edible flesh only — after peeling and removing the pit. Weigh what you actually eat.
This calculator matches calories only. Macros will shift slightly between swaps — that's expected and completely fine as long as your daily totals stay on target.
Stick to same-category swaps where possible: protein for protein, carb for carb, fat for fat. Cross-category swaps work mathematically but can throw off your macro balance for the day.
When in doubt, round to the nearest 5g. Perfect precision isn't required — consistency is what moves the needle.