< START HERE | STEP 1: LEARN | STEP 2: CALCULATE | STEP 3: JOIN  >

Step 2: Calculate Your Numbers

Take a Personal Longevity Assessment

"Your Longevity is 20% Genetics and 80% Lifestyle." 🔗

As we established in Step 1, changing your dietary habits can add up to 13 years to your life*. But to close your personal "Longevity Gap," we must first identify where your current habits sit on the Mediterranean spectrum.

This is more than a quiz. It is a data-driven assessment designed to provide:

  • Your Longevity Trajectory: A projection based on your current country and activity level.

  • Nutritional Gap Analysis: Pinpointing exactly where your plate is missing vital "Life-Pillars."

  • A Clinical Starting Point: Using standards from the PREDIMED-Plus (2025) and JAHA (2024) studies

🎁 A Special Reward for Your Commitment

You’ve taken a big step today, and I want to make sure you have everything you need to succeed. As a reward for completing your assessment, I’d love to gift you:

Full Access to the Level 1 Membership (100% Free):

  • The Week-1 Longevity Menu: Enjoy 7 days of delicious, life-extending meals.

  • The Chef’s Toolkit: Instant access to my personal shopping list and prep guide.

This is my way of honoring your dedication to taking control of your health and to fulfill my mission. Enjoy the meals!

📋 How to Take Your Assessment

1. Fill In Your Profile Enter your current biological data (Age, Gender, Country) and answer the 13 lifestyle questions honestly. There are no wrong answers—only data points to help us improve your health.

2. Click the Blinking Red Button Once completed, scroll to the bottom and click the pulsing Red Button. This will instantly crunch the numbers, reveal your Longevity Score, and show you how many years you could potentially add to your life.

3. Save Your Baseline You will receive a complete copy of this detailed report in your email. Keep this safe. This is your "Day 1 Baseline." As you progress through the Meals For Longevity program, I invite you to return here and retake this assessment to scientifically track your improvement.

*Disclaimer: Based on research published in PLOS Medicine regarding life expectancy and dietary choices. The study estimates that shifting to an optimized diet starting at age 20 can extend life expectancy by up to 13 years for men and 10.7 years for women. Gains are also predicted for changes made later in life (approx. 8 years if starting at age 60). Results are population estimates.

📲 Tip: Tap "Share" then "Add to Home Screen" to use this calculator as an App!

THE MEDITERRANEAN DIET CALCULATOR ™

1. Your Profile
Imperial (Lbs / Ft)
Metric (Kg / Cm)
2. Your Dietary Lifestyle Quiz

Select YES (Green) if you do this often, SOMETIMES (Yellow), or NO (Red).

Do you prioritize Fresh & Seasonal Ingredients?
YES
SOMETIMES
NO
Do you eat Legumes (Beans/Lentils) 3x/week?
YES
SOMETIMES
NO
Do at least 50% of your carbohydrates come from Whole Grain sources?
YES
SOMETIMES
NO
Do you Cook at Home (vs Eating Out)?
YES
SOMETIMES
NO
Do you use Extra Virgin Olive Oil Exclusively?
YES
SOMETIMES
NO
Do you eat Seafood 2x/week?
YES
SOMETIMES
NO
Do you eat a small portion (palm-sized) of Nuts/Seeds 2-3x a week?
YES
SOMETIMES
NO
Do you share your meal time and social activities with others?
YES
SOMETIMES
NO
Do you Drink 6+ Glasses of Water?
YES
SOMETIMES
NO
3. Habits of Moderation
Do you Limit Red Meat (Max 2x/week)?
YES
SOMETIMES
NO
Do you Avoid Processed Meats (Cold cuts)?
YES
SOMETIMES
NO
Do you Limit Sweets & Sugary Drinks?
YES
SOMETIMES
NO
Do you keep alcohol intake low (or zero)?
(Select YES if you don't drink)
YES
SOMETIMES
NO
👇 Your analysis is ready! See your potential life expectancy and unlock your Free Menu.
YOUR MED DIET SCORE
--%
Want to improve your score? Change your answers above and click REVEAL SCORE again!
LIFE EXPECTANCY
COUNTRY AVG--YEARS
YOUR CURRENT PATH--YEARS
YOUR NEW POTENTIAL--YEARS
👨‍🍳 Chef Urbano's Cooking Suggestions for Maximum Longevity
    POTENTIAL LIFE GAIN: +0 YEARS
    YOUR PERSONALIZED ACTION PLAN
    BMI RANGE
    YOUR BMI IS --
    15 18.5 25 30 35
    Under
    Healthy
    Over
    Obese

    Your metabolic burn: kcal/day.
    Current Status: --
    Healthy Weight Range: --

    Goal to Your Healthy Weight: --
    Consider a support of a healthy Menu Plan that also taste great!

    MENU PLANEST. WEEKLY WEIGHT CHANGEEST. TIME TO GOAL
    ** Chef's Note: A safe, sustainable rate of weight loss is generally 1–2 lbs per week. The Chef's Choice plan is selected to optimize for this healthy pace.
    Would you like to reach your goal faster?
    Try changing your activity level and get there sooner!
    UNLOCK YOUR POTENTIAL LIFE GAIN
    Enter your email to receive your full analysis and unlock your FREE Level 1 Membership (Includes Week-1 Menu & Chef's E-Recipes).
    We respect your privacy. Your email will be used exclusively for marketing purposes by www.mealsforlongevity.com and will never be shared with third parties.
    Add Time Eating Well™
    Methodology & Sources:

    Scoring Evolution: The scoring system is based on the Mediterranean Diet Score (MDS) methodology established by Trichopoulou et al. (British Journal of Nutrition, 2000 & NEJM 2003). As discussed in "Mediterranean diet scoring systems: understanding the evolution and applications for Mediterranean and non-Mediterranean countries" (Cambridge University Press, 2021), this calculator adapts these traditional principles for individual application in non-Mediterranean populations by replacing population-dependent medians with absolute, standard-based dietary targets.

    Dietary Adherence: The scoring framework assesses adherence to 13 key components of the traditional Mediterranean Diet, as validated in the aforementioned research.
    Longevity Projections: The estimation of years added to your life is based on the "Food for Healthy Life" epidemiological research from the University of Bergen (PLOS Medicine, 2022).
    Alcohol Risks: Recommendations regarding alcohol moderation and abstinence align with recent data from the Global Burden of Disease Study (The Lancet, 2018).
    Metabolic Calculations: This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor Equation, one of the most accurate and widely accepted formulas for healthy adults. Source: •Original research publication, Clinical summary, Scientific review supporting accuracy.
    To determine Total Daily Energy Expenditure (TDEE), the calculator applies activity multipliers derived from Kansas State University’s Physical Activity and Controlling Weight guidelines. These multipliers categorize activity into levels such as resting, light, moderate, and heavy to estimate daily energy needs. Sources: Kansas State University – Daily Energy Expenditure (Appendix 10), K-State Essential Living Skills (Physical Activity & Energy Balance).
    Ideal Weight: Target weight calculations utilize the Standard Healthy BMI Range (18.5 – 24.9) to determine an optimal health baseline.
    Demographic Data: Life expectancy baselines by country are provided by Worldometer.
    Nutritional Guidelines: The weekly meal plans (1,500 / 2,000 / 2,500 kcal) are structured according to the 2014 LARN (Italian Reference Intake Levels) and the 2018 CREA Guidelines (Linee guida per una sana alimentazione).

    ** Disclaimer: This information is intended for adults 18 years of age or older. It is not suitable for children, pregnant women, or breastfeeding women. The New Modern Mediterranean Diet Calculator™ is for educational, informational, and guidance purposes only. This tool does not provide medical diagnoses or advice. The results (including BMR, TDEE, and Life Expectancy estimates) are based on statistical averages and do not account for individual physiological factors such as lean body mass, specific health conditions, or genetic history. You should always consult a doctor or qualified health professional before making any major lifestyle changes, starting a new diet, or changing your exercise routine.

    Why the World is Watching the Mediterranean Diet

    The evidence is no longer up for debate. Experts across the globe agree that this is the gold standard for human health.

    • January 2026 Update: For the ninth year in a row, the U.S. News & World Report has ranked the Mediterranean Diet as the #1 Best Diet Overall.

    • As Seen on ABC News: Dr. Darien Sutton recently highlighted that this diet isn't about restriction; it's about the "preventative power" of food against chronic disease.

    March 13, 2020

    Community Nutrition Instructor, Cody McLaren, demonstrates how to use a simple test to gauge your exercise level of intensity and why it's important to know. Be sure to check with your doctor before you start any new exercise routine.

    January 6, 2025

    ABC News medical contributor Dr. Darien Sutton breaks down the U.S. News and World Report’s best diets to follow for 2025.

    The Mediterranean Diet has ranked as the #1 overall diet for seven years in a row!

    Screen+Shot+2024-07-01+at+4.43.23+PM.jpg
    U.S. life expectancy at birth is declining for all races, according to the latest 2023 National Vital Statistics Report.
    For all races, life expectancy has dropped by two months to 6.4 years in recent years.
    Based on 100,000 US-born people, 36.7% live to 85 and only 1.4% to 100.
    Alzheimer's disease, cancer, and Parkinson's disease contribute to the 2020–2021 U.S. life expectancy decline across races.
    Alzheimer's disease, cancer and Parkinson's disease are within the causes of death among White non-Hispanics
    Heart disease causes 22.7% of deaths among Black non-Hispanics, while cancer is responsible for 19.6%.
    In Hispanics, heart disease kills 36.8%; Alzheimer's and diabetes kill over 12%. Click to read the full report.

    Breaking News: The latest expectations for life in the U.S. have decreased to 76.4 years, according to the latest U.S. Life Tables (11.07.23). Here below is a summary slideshow.

    References & Scientific Basis

    The Mediterranean Diet Calculator™ is designed by Culinary Art Professor and Executive Chef Giuseppe Urbano, and it is the intellectual property of www.MealsForLongevity.com.

    Methodology & Sources:

    ** Disclaimer: This information is intended for adults 18 years of age or older. It is not suitable for children, pregnant women, or breastfeeding women. The New Modern Mediterranean Diet Calculator™ is for educational, informational, and guidance purposes only.

    This tool does not provide medical diagnoses or advice. The results (including BMR, TDEE, and Life Expectancy estimates) are based on statistical averages and do not account for individual physiological factors such as lean body mass, specific health conditions, or genetic history. You should always consult a doctor or qualified health professional before making any major lifestyle changes, starting a new diet, or changing your exercise routine.