MAVR score

We score entries against the Acceptable Macronutrient Distribution Ranges (AMDR): Carbohydrate 45–65% of calories, Fat 20–35%, and Protein 10–35%. Entries inside a range receive full credit; entries outside a range receive a proportionate, gentle penalty based on how far they are from the nearest boundary.

• Carbohydrate: 45–65% of calories
• Fat: 20–35% of calories
• Protein: 10–35% of calories

This range-based approach reflects nutrition science more faithfully than a single fixed target and avoids over-penalizing reasonable day-to-day variation. For endurance athletes, carbs are weighted a bit higher overall to reflect fueling demands outside of on-course intake, where specialized guidelines apply.

We apply a modest adjustment for energy density (kcal per 100g): very low density slightly boosts scores; very high density slightly lowers them. This reflects evidence linking lower energy density to improved satiety and overall diet quality.

• ≤ 150 kcal/100g: small positive adjustment
• 150–250 kcal/100g: neutral to slight positive
• ≥ 400 kcal/100g: small negative adjustment

Adjustments are intentionally small so macro balance remains the primary driver of the score.

• 5 — Strong alignment with AMDR; energy density supportive
• 4 — Good alignment; minor tweaks could optimize
• 3 — Mixed alignment; adjust portions or pairings
• 2 — Noticeable tilt away from ranges; reconsider composition
• 1 — Insufficient data or far from ranges

1. Institute of Medicine (Food and Nutrition Board). Dietary Reference Intakes (2005): Acceptable Macronutrient Distribution Ranges — Carbohydrate 45–65%, Fat 20–35%, Protein 10–35%.
2. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the ACSM: Nutrition and Athletic Performance (2016).
3. Jeukendrup AE. Carbohydrate intake during exercise (2014).
4. Rolls BJ. The relationship between dietary energy density and energy intake (2009).