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What is a Macro Swap?
A macro swap is when you replace one food with another from the same macronutrient group, whether that's protein, carbohydrates or fats, while keeping the total calories relatively consistent.
For example, you might swap chicken breast for beef mince, rice for potatoes or avocado for butter.
Because different foods contain different amounts of calories and macronutrients, the quantity you can eat will change.
The Macro Swap Calculator does the maths for you, helping you introduce more variety into your meal plan while understanding how different food choices affect your portions and macros.
Make your meal plan work for you.
Your meal plan doesn't have to mean eating the same foods every single week. The Macro Swap Calculator helps you swap one food for another within the same food group, while keeping your total calories relatively consistent.
Whether you want to swap chicken for beef mince, rice for potatoes or avocado for butter, you can find out how much of the alternative food you can have.
This calculator uses RAW weights.
MACRO SWAP CALCULATOR
Swap your foods while keeping calories the same. See how closely the macros match.
YOUR CURRENT FOOD
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YOUR NEW FOOD
YOUR CALORIE-MATCHED SWAP
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Close match (0–3 g)
Moderate (3–7 g)
Significant (7+ g)
All quantities are raw, uncooked or dry where applicable. Ready-to-eat products use their purchased weight. Swaps match estimated calories, not identical macros. The +/− values show the change compared with your original food. Colours show how closely each macro matches, not whether a food is good or bad. Nutritional values are approximate, and product labels should be used for precise tracking.