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 honestly? That's fine. Get the calories close and move on.
Protein powder macros are all over the map depending on the brand. Use what's in here as a starting point, then cross-check your label and adjust.
Carbs are measured cooked weight unless the food says otherwise. Rice, pasta, quinoa — weigh it after it's done.
Rice, potatoes, and sweet potatoes are listed in both cooked and raw/uncooked weights — search for the one that matches how you're measuring. Oats and pasta are dry/uncooked only. Weigh before water hits them.
Vegetables are raw weights. Once you cook them, volume drops fast — don't let that throw you off. Weigh before you cook.
Oils are listed per 100g — but nobody pours 100g of olive oil. A standard tablespoon is about 14g. Use that as your reference point and portion from there.
Nuts and seeds? Raw weight. Weigh them before you do anything to them.
This tool gives you freedom — not a free pass to reinvent your plan every day. Use it when you genuinely need a swap, not as a daily habit.
Calories are the main target. Land within 10–15 calories of your original food and you're on plan. Done.
The rules are simple: protein swaps for protein, carb for carb, fat for fat. The calculator handles that automatically — you just pick the food.