Methodology

The MAVR score.

The MAVR score rates food entries on a 1–5 scale using evidence-based macro balance and a light adjustment for energy density (kcal per 100g). The goal is clarity for everyone — scientifically grounded, plainly explained.

Macro balance (foundation)

We score entries against the Acceptable Macronutrient Distribution Ranges (AMDR). 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.

Carbohydrate45–65% of calories
Fat20–35% of calories
Protein10–35% 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.

Energy density (context)

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/100gsmall positive adjustment
150–250 kcal/100gneutral to slight positive
≥ 400 kcal/100gsmall negative adjustment

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

Interpreting the 1–5 scale

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

References

  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).