Set your personal nutrient targets once. Then tell us what's in your fridge — we'll work out every combination that gets you to a complete day of macro and micronutrients, and what's missing when it can't.
Protein and carbohydrate come from your DRI targets (4 kcal/g each); fat is the remaining share of your estimated calorie target, based on weight, height, age, sex and activity level (Mifflin-St Jeor).
Everything pulls from the same underlying nutrient data, so your targets and your food choices stay in sync.
Official RDA/AI values by age, sex, pregnancy and lactation status, sourced from NASEM/IOM DRI Summary Tables.
Pick what's on hand. We surface every gram combination that satisfies your day — or tell you plainly what's short.
When nothing fits, see foods ranked by how much of each missing nutrient they'd contribute.
Every entry lists 25+ nutrients per 100g, sourced and cited from USDA FoodData Central.
Select the foods you have available and we'll calculate the optimal amount of each to meet your daily targets.
Saves everything below — profile, selected foods, serving limits, nutrient buffers, custom/edited/disabled foods — to a JSON file you can back up or move to another browser. Import replaces matching fields with whatever the file contains; anything not in the file is left as-is.
Sets the maximum grams of EACH food in a category that a combination can use (e.g. 150g caps every individual vegetable at 150g, not the vegetable total). Leave blank for no limit. Applies to every food in the category unless manually overridden below.
Sets the maximum COMBINED grams across every food in a category together (e.g. 400g on Meats means all meats used in a combination must add up to 400g or less, however that's split between them). Independent of the per-food limit above — both apply together when both are set.
Max overrides the category limit above for one specific food (blank = fall back to the category default). Min if used sets the smallest amount of that food a combination is allowed to include — a food is either left out entirely (0g) or used at at least this many grams, ruling out unrealistic amounts like 0.3g of something (blank = no minimum).
How far below (floor) or above (ceiling) each nutrient's daily target a combination is still allowed to land and count as "meeting" that nutrient. Defaults reflect published guidance, not a single flat rule — see each row's note. A nutrient with a real toxicological Upper Limit (UL) or the sodium CDRR always keeps that as its hard ceiling regardless of this setting.
Per-100g nutrient values for every food in the database. Search, filter by category, click a row for the full breakdown, or edit/disable an entry.
| Food | Category | kcal /100g | Protein g/100g | Carb g/100g | Fiber g/100g | Fat g/100g | Calcium mg/100g | Iron mg/100g | Potassium mg/100g | Vit C mg/100g | Vit A µg/100g | Source | Enabled |
|---|
Official Dietary Reference Intakes by life stage. Your personal target column updates based on your profile — edit any cell here to override it for your own use.
| Nutrient | Category | Unit | Type | Your Target | Life-stage reference | Band |
|---|
Used to look up your personal nutrient targets. Nothing here is sent anywhere — it stays in this browser.