Salt & Temper
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Macros you can verify

Recipes, re-engineered to your macros

Paste any recipe and get macros grounded in USDA data and real math — never guessed by an AI. Then reshape the dish to hit your protein, carb, and fat targets, with the cooking method adjusted to match.

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PasteVerify · USDARe-engineerRe-check

Step 1 — Verify the macros

Paste a whole recipe — instructions and all. We read out the ingredients and the servings, then return a real macro breakdown.

Real USDA nutrition data + deterministic math — never numbers guessed by an AI.

Your verified macros will appear here.

Step 2 — Re-engineer to your target

Same recipe from Step 1. Set per-serving macro targets and the engine swaps ingredients to hit them — then rewrites the cooking method (temperatures and times) to match.

Your recipe from Step 1 (1 serving)
Winner Winner, Recalculated Dinner
Serves 4

Ingredients:
4 bone-in skin-on chicken thighs
1.5 lb baby potatoes, halved
2 cups chopped carrots
2 cups broccoli florets
3 tbsp olive oil
2 tbsp butter
4 cloves garlic, minced
2 tbsp lemon juice
1 tbsp fresh rosemary
Kosher salt, to taste
Freshly ground black pepper, to taste

Instructions:
1. Heat the oven to 425°F. Toss the potatoes and carrots with 2 tbsp of the olive oil on a sheet pan; season with salt and pepper.
2. Rub the chicken thighs with the remaining oil, the garlic, and the rosemary, and nestle them among the vegetables.
3. Roast 35–40 minutes, until the chicken reaches 165°F. Add the broccoli for the last 12 minutes.
4. Melt the butter with the lemon juice and spoon it over everything before serving.
Edit it in Step 1 — this same recipe is what we re-engineer.
Nutrition lifestyle & target

Pick a lifestyle — it sets a starting macro split, anchors the macro it cares about, and tailors the swaps to that way of eating. You can still fine-tune the numbers below.

Learn about each lifestyle →
Calories 455
Protein (g)
Fat (g)
Carbs (g)

Lock the macros you want held exactly (up to 2, the next to each) — the engine holds those and moves the rest to get closest.

Dietary style (optional)

A constraint, not a macro target — the engine keeps every swap within it.

The engine proposes ingredient swaps you can review line by line — approve, keep, or override each — before anything is applied.

Set a target and propose changes — you'll review each swap before it's applied.

How it works

Every macro traces back through the same pipeline — so the number you see is one you can stand behind.

  1. 01

    Paste

    Any recipe — instructions and all.

  2. 02

    Match to USDA

    Every ingredient resolved to FoodData Central.

  3. 03

    Re-engineer

    Swap to hit your protein, carb, and fat targets.

  4. 04

    Re-check

    Recompute the real numbers, keep the closest.

Why the numbers hold up

  • Grounded in USDA data

    Every ingredient is matched to USDA FoodData Central — public, lab-measured nutrition values, not crowd-sourced guesses.

  • Math, not guesses

    Macros are summed by deterministic code. The AI only reads and normalizes your recipe text — it never invents a number.

  • Honest when it can't

    If a target isn't reachable while keeping the dish coherent, we show the closest match and tell you why — never a fudged figure.

Get early access

We're building the full experience — saved recipes, diet presets, and macro targets. Leave your email to hear when it's ready.