Free to use
Free tools
Two calculators built from USDA food data and the research behind my books. Free, no sign-up.
Data: USDA FoodData Central
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.
How they are built
Real food data, cited research
Both tools run on USDA FoodData Central values and 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.