Diet Macro Adherence Score
Score macro adherence for protein, carbs, and fat with deviation analysis. Enter values for instant results with step-by-step formulas.
Formula
Adherence Score = Average(100 - |Actual - Target| / Target × 200)
Each macro is scored 0-100 based on percentage deviation from target. Scores are averaged for overall adherence. Deviations >50% score 0.
Worked Examples
Example 1: Bodybuilder Cut
Problem:Target: 180g protein, 150g carbs, 50g fat (1730 cal). Actual: 175g protein, 165g carbs, 48g fat.
Solution:Deviations:\nProtein: |175-180|/180 = 2.8%\nCarbs: |165-150|/150 = 10%\nFat: |48-50|/50 = 4%\nCalories: 1757 vs 1730 = 1.6%\n\nScores:\nProtein: 100 - (2.8×2) = 94\nCarbs: 100 - (10×2) = 80\nFat: 100 - (4×2) = 92\nCalories: 100 - (1.6×2) = 97\n\nOverall: (94+80+92+97)/4 = 90.75\nGrade: A (Excellent adherence)
Result:Score: 91/100 (A) | Excellent | Slightly high carbs
Example 2: General Fitness
Problem:Target: 120g protein, 250g carbs, 70g fat (2100 cal). Actual: 95g protein, 280g carbs, 80g fat.
Solution:Deviations:\nProtein: |95-120|/120 = 20.8% (under by 25g)\nCarbs: |280-250|/250 = 12% (over by 30g)\nFat: |80-70|/70 = 14.3% (over by 10g)\nCalories: 2215 vs 2100 = 5.5%\n\nScores:\nProtein: 100 - 41.6 = 58 (LOW - priority fix)\nCarbs: 100 - 24 = 76\nFat: 100 - 28.6 = 71\nCalories: 100 - 11 = 89\n\nOverall: (58+76+71+89)/4 = 73.5\nGrade: C (Fair - increase protein)
Result:Score: 74/100 (C) | Undereating protein by 25g
Example 3: Keto Diet
Problem:Keto target: 110g protein, 25g carbs, 165g fat (1995 cal). Actual: 115g protein, 45g carbs, 150g fat.
Solution:Deviations:\nProtein: |115-110|/110 = 4.5%\nCarbs: |45-25|/25 = 80% (CRITICAL for keto)\nFat: |150-165|/165 = 9.1%\nCalories: 1945 vs 1995 = 2.5%\n\nScores:\nProtein: 91\nCarbs: 0 (80% deviation = out of ketosis)\nFat: 82\nCalories: 95\n\nOverall: (91+0+82+95)/4 = 67\nGrade: D (Failed keto due to carbs)
Result:Score: 67/100 (D) | 45g carbs exceeds keto limit
Frequently Asked Questions
How do I calculate my macro targets?
Common approach: Protein: 0.7-1g per lb body weight (muscle building: 1-1.2g). Fat: 20-35% of calories. Carbs: remaining calories. Total calories based on goals (deficit, maintenance, surplus).
What's a good macro adherence score?
90%+ = Excellent adherence. 80-89% = Good (within normal variation). 70-79% = Fair (room for improvement). <70% = Poor (significant deviation). Perfect 100% is unrealistic - aim for consistency over perfection.
What are good macro ratios?
Depends on goals: Fat loss: 40% protein, 30% carbs, 30% fat. Muscle gain: 30% protein, 40% carbs, 30% fat. Keto: 5% carbs, 75% fat, 20% protein. Endurance: 15% protein, 60% carbs, 25% fat. Adjust based on response.
What causes macro tracking to fail?
Common issues: too restrictive (triggers binges), measuring inaccuracy, not tracking 'small' items, weekend inconsistency, dining out challenges, and burnout from excessive tracking. Start flexible, build habits gradually.