Skip to content
Salt & Temper
Demo

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.

Try the live demo →Join the waitlist
PasteVerify · USDARe-engineerRe-check

Step 1: Verify the macros

Paste a whole recipe (or load one from a link), 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 
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  
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.

Carb counting (optional)

Keto and low-carb are defined in net carbs. Off counts total carbs (stricter).

Run Step 1 first. Step 2 re-engineers the exact recipe Step 1 analyzed, starting from its verified macros and serving count. Get your macros in Step 1 to enable this step.

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

Once Step 1 has verified your macros, the engine's proposed swaps appear here for your review.

How it works

Every macro comes out of the same four-step pipeline, so the number you see is one you can stand behind.

  1. Paste

    Any recipe, instructions and all.

  2. Match to USDA

    Every ingredient resolved to FoodData Central.

  3. Re-engineer

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

  4. 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.

Re-engineer every recipe you cook

The full app is in the works: saved recipes, lifestyle presets, and macro targets that stick. Leave your email to be first in.

Only used to tell you when Salt & Temper is ready. Privacy Policy