🟢 START | 🟢 STEP 1 | 🟡 STEP 2 | ⚪ STEP 3

Mediterranean Diet Calculator: Discover Your MedDiet Score & Longevity Starting Point

Step 2: Understand Your Starting Point

You’ve taken another important step forward! Good for you!

Now it’s time to look at where you currently stand, understand your habits more clearly, and discover what small improvements may help support your long-term health.

The Mediterranean Diet Calculator™ is the second step of the Meals For Longevity transformation journey. It helps you understand your current lifestyle patterns, measure your alignment with Mediterranean nutrition principles, and identify realistic opportunities to improve your long-term health habits.

Your Lifestyle Shapes Your Future

Research suggests that lifestyle factors, including diet, physical activity, smoking, sleep, and social connections, play a major role in healthy aging and longevity. While genetics influence lifespan, daily habits can significantly affect long-term health outcomes. Read more

In Step 1, you discovered how long-term improvements in diet quality may support both health and longevity. Now it’s time to understand your personal starting point.

What You Will Discover

This Step 2 is designed to help you better understand:

• How closely your habits align with the New Modern Mediterranean Diet Italian Pyramid principles.

• Your current life expectancy trajectory compared to your optimized potential.

• Which daily habits may be limiting your long-term health progress.

• Your personalized targets designed to guide your 28-Day Health Transformation.

The Mediterranean Diet Calculator Self-Assessment

Use the Mediterranean Diet Calculator to compare your current habits with leading research, including PREDIMED-Plus (2025) and JAHA (2024) and better understand your personal starting point.

  • Be honest: Complete your profile and answer all questions accurately—your results depend on it.

  • Calculate your score: Generate your instant report to see your Mediterranean Diet Score.

  • Review your results: Give special attention to the Life Expectancy section, which highlights your main opportunities for improvement.

  • Study Chef Urbano’s Insights: Review practical recommendations based on 15,000 hours of refinement to help you move closer to science-based eating habits..

  • Analyze Your Action Plan: Set realistic timelines for building a sustainable lifestyle focused on healthy longevity.

What Happens Next

Once you submit your assessment, you will receive a Professional Analysis Report and a Personalized Action Plan delivered straight to your email.

You will then be automatically redirected to Step 3, where you can activate your free Level 1 Membership. This unlocks your first week of the program, a gift to help you taste the lifestyle.

Inside Your Member Dashboard

Your dashboard provides the essential tools to begin your transformation:

  • Free Week 1 Menu Plan: A complete 7-day structure with 5 meals per day.

  • Chef-Guided E-Recipes: Precise scientific values and gourmet instructions.

  • Educational Resources: Insights into the Mediterranean lifestyle and longevity science.

  • The Full 28-Day Journey: Access to continue your transformation through Weeks 2, 3, and 4.

Important Note: Your Level 1 Membership is a digital DIY (cook-it-yourself) program designed for your home kitchen and does not include in-person Chef@Home services.

*Disclaimer: Based on research published in PLOS Medicine long-term dietary improvements may significantly influence life expectancy. Population-based models suggest meaningful gains may occur when moving from a typical Western eating pattern toward a more optimized Mediterranean-style approach. These estimates are not individual predictions and may vary based on personal health, genetics, and lifestyle factors.

Why the World Chooses the Mediterranean Diet

Medical experts and scientists worldwide agree: this is the best way to live a long and healthy life.

  • 🏆 Ranked #1 in the World: For 9 years in a row, the U.S. News & World Report (2026) has named the Mediterranean Diet the #1 Best Diet Overall.

  • 📺 Medical Proof: On ABC News, Dr. Darien Sutton explained that this lifestyle is about "preventative power." This means using real food to help your body stay strong and avoid sickness.

  • 🩺 Total Health: Healthy living is about more than just food; it also includes safe movement and exercise.

📲 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. Complete 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. Complete Your 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
👇 Find out your potential life expectancy, and proceed to STEP 3 where you will unlock your Free Week-1 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
    Submit your results by email to receive your full report and a link to proceed to STEP 3 to activate your FREE Level 1 Membership that includes Week-1 DIY Menu Plan with Chef's e-recipes to start your healthy dietary 28-day tranfrormation.
    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.

    Supporting Lifestyle Research

    March 13, 2020

    Movement for Longevity

    Featuring Instructor Cody McLaren

    Learn how appropriate physical activity intensity can support a healthier lifestyle.

    Note: Please talk to your doctor before you start any new exercise plan.

    January 6, 2025

    The Science of Prevention

    Featuring Dr. Darien Sutton (ABC News)

    Explore how preventive lifestyle approaches, including nutrition and healthy habits, are discussed by medical experts.

    Mediterranean Diet Calculator FAQ

    • The Mediterranean Diet Calculator™ is a free educational tool that helps estimate your Mediterranean Diet adherence score, compare your current habits with Mediterranean principles, and provide guidance for improving your lifestyle.

    • The calculator uses questions based on established Mediterranean Diet Score methodologies, including food frequency, lifestyle habits, and dietary patterns associated with Mediterranean nutrition research.

    • No. The calculator provides an educational estimate based on population research and statistical models. Individual longevity depends on many factors including genetics, health conditions, environment, and personal lifestyle choices.

    • No. The Mediterranean Diet Calculator™ is designed for educational purposes only. It does not diagnose medical conditions or replace advice from qualified healthcare professionals.

    • After completing your assessment, you receive a personalized report and are guided to Step 3, where you can activate your free Level 1 Membership and access your Week 1 Mediterranean Diet Menu Plan.

    • The calculator represents the assessment phase of the MFL Program Framework™. It helps identify your starting point before applying Mediterranean nutrition principles through recipes, meal planning, and structured habit-building.

    Scientific Methodology & References

    The Mediterranean Diet Calculator™ was developed by Culinary Art Professor and Executive Chef Giuseppe Urbano as part of the Meals For Longevity® Program Framework™. The methodology, scoring approach, and educational materials are proprietary to Meals For Longevity®.

    Methodology & Sources:

    • Dietary Adherence: The scoring system is based on the Mediterranean Diet Score (MDS) methodology established by Trichopoulou et al. (British Journal of Nutrition, 2000 & NEJM 2003).

    • Longevity Estimates: The calculator uses population-based research, including the "Food for Healthy Life" epidemiological study published in PLOS Medicine, (2022), to provide educational estimates about how dietary patterns are associated with longevity outcomes. Individual results may vary.

    • Alcohol Guidance: Recommendations regarding alcohol consumption, moderation, or abstinence consider findings from the Global Burden of Disease Study (The Lancet, 2018) and current public health guidance.

    • 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.

      Sources:

    Original research publication: Mifflin MD et al., American Journal of Clinical Nutrition. https://pubmed.ncbi.nlm.nih.gov/2305711/

    Clinical reference: Medscape Mifflin-St Jeor Equation. https://reference.medscape.com/calculator/846/mifflin-st-jeor-equation

    Scientific review: Validation studies supporting metabolic equation accuracy. https://pmc.ncbi.nlm.nih.gov/articles/PMC4278349/

    Important 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 designed for educational, informational, and lifestyle 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.

    The Mediterranean Diet Calculator™ is one component of the MFL Program Framework™. It helps individuals understand their starting point before applying Mediterranean nutrition principles through structured meal planning, chef-designed recipes, and practical cooking education.