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About this tool
Mediterranean-style calories, protein, fat and carbs with a daily olive-oil portion in tablespoons and the PREDIMED nut serving.
The Mediterranean Diet Macro Calculator converts your body size, age and activity into a Mediterranean-style daily intake: Mifflin-St Jeor energy needs split into roughly 35-40% of calories from fat, 15-18% from protein and the rest from whole-grain and legume carbohydrate, which is the distribution described in the 2011 Mediterranean Diet Pyramid. Because olive oil is the pattern's principal added fat, the fat budget is also expressed in tablespoons — one tablespoon is 15 mL, 13.5 g of fat and 119 kcal — next to the 30 g mixed-nut serving (15 g walnuts, 7.5 g almonds, 7.5 g hazelnuts) used in the PREDIMED trial. It suits anyone who wants the Mediterranean diet as portions and grams rather than as general advice.
Open Mediterranean Diet Macro Calculator on AltFTool — it loads instantly in your browser.
Set Sex (for the BMR equation), Age (years), Weight (kg), Height (cm), Activity level and Goal so the Mifflin-St Jeor equation has what it needs.
Tune Fat share of calories (%) inside the traditional 35-40% band, Protein share of calories (%) at 15-18%, and Share of fat from olive oil (%), then tick or clear "Include 30 g mixed nuts daily".
The Daily energy target reads out in kcal alongside your olive oil in tablespoons and mL, protein/fat/carbohydrate in grams and percent, the saturated fat ceiling, the fibre target of 14 g per 1,000 kcal and your resting metabolic rate; Copy result takes the lot.
Converts grams of fat into olive oil you can actually pour, using the 13.5 g per tablespoon figure.
Includes the trial's 30 g nut serving and its 50 mL/day olive-oil allowance as reference points.
Shows the pyramid's fish, legume, egg and red-meat frequencies so the macros translate into meals.
Roughly 35-40% of calories from fat, 15-18% from protein and 40-50% from carbohydrate. That is higher in fat than most mainstream guidance, but the fat is predominantly monounsaturated from olive oil, nuts and fish, with saturated fat kept under 10% of total energy.
The Mediterranean Diet Pyramid places 3-4 servings of olive oil a day at the base of every main meal, where one serving is a tablespoon — about 45-60 mL. The PREDIMED trial supplied its extra-virgin olive oil group with 50 mL a day, so four tablespoons is a well-studied amount rather than a guess.
High in fat by conventional standards. The traditional Cretan pattern studied by Willett and colleagues drew around 40% of its energy from fat, but the fat came overwhelmingly from olive oil rather than butter or processed foods, which is why total fat and heart risk moved in opposite directions.
No, but the evidence base uses them. PREDIMED's nut arm ate 30 g a day of a fixed mix — 15 g walnuts, 7.5 g almonds and 7.5 g hazelnuts — which supplies about 189 kcal, 18 g of fat and 5 g of protein. This tool subtracts that serving from your fat budget when you include it, so nothing is double-counted. Speak to a dietitian before making large dietary changes, especially with an existing health condition.
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