Free to use
Free tools
Four calculators built from USDA food data, molecular weights and the research behind my books. Free, no sign-up.
Data: USDA FoodData Central · published human trials
Food vs. Capsule
Enter the dose on a supplement label and see how much real food delivers the same amount, ranked by the fewest calories. Magnesium, zinc, vitamin D, omega-3, glycine and thirty more, with daily targets for your age.
From The Complete Supplement Guide.
Protein Plate Builder
Build a meal from real foods and see whether it does the job: enough protein for your body weight and goal, enough leucine to switch on muscle building, and all nine essential amino acids.
From The Optimized Performance Lifestyle.
Zinc by Form
How much zinc is actually in zinc picolinate, citrate, gluconate, bisglycinate and oxide. Convert the number on your bottle to elemental zinc, and see what the human absorption trials show for each form.
From The Complete Supplement Guide.
Magnesium by Form
Citrate, oxide, glycinate, malate, threonate, chloride and the rest: how much magnesium each one holds, a converter for the label, and which forms the trials show actually absorb.
From The Complete Supplement Guide.
How they are built
Real food data, cited research
The food tools run on USDA FoodData Central values and the mineral-form tools on molecular weights and the published human trials. All of them show their working: the sources, the assumptions and the limits are listed under each one. Nothing is stored and there is nothing to sign up for.
They are information, not medical advice. If you are pregnant, managing a health condition or taking medication, talk to your doctor before changing your diet or starting a supplement.