What this tool does
You keep the job of the food (handheld lunch, creamy side, late snack) and change the macros. The model suggests replacements and rough numbers. It will not shame a food off the planet. If you wanted a comparison of two named items, use the comparison tool.
How it works
The food string is parsed like a meal. The goal pick tilts suggestions: lose trims energy density, maintain keeps calories and cleans protein/fiber, gain adds energy or protein. Suggestions still need a store you shop at — edit anything you will not eat.
How to interpret the result
A swap that saves 80 kcal and costs you the lunch you will actually finish is a bad swap. Protein-up swaps should land 10 g or more extra to be worth the hassle. If the original was a social meal, a “swap” might be a smaller size, not a different cuisine.
Example
Food: “large cheese pizza slice, 2 slices.” Goal: lose. A useful swap is one slice plus a side salad with chicken, or a thinner-crust slice and skipping the garlic butter — about 150–250 kcal less if the second slice was 300+ kcal. Goal gain on “rice and vegetables” might add 150 g chicken and a tablespoon of oil.
Common mistakes
- Swapping pizza for celery and calling it the same dinner.
- Accepting a suggestion you hate and then ordering takeout anyway.
- Ignoring that the restaurant “swap” still includes free chips.
- Using lose-swaps to stack restriction on an already small day.
When this estimate may be off
- The original food is a mystery chef special.
- Allergies and prices are not in the form — say them in the food box if they matter.
- You wanted a medical elimination diet.
- The goal is “clean eating” with no calorie or protein job.