< START HERE | STEP 1 | STEP 2 | STEP 3 >

Step 2: Calculate your Mediterranean Diet Score and Expected Longevity

The Personal Longevity Assessment

Your longevity is 20% genetics, 80% lifestyle.

In Step 1 you have learned how healthy eating can add up to 13* years to your life. First, we’ll check how closely your habits match the Modern Mediterranean Diet. You’ll get:

  • Your Mediterranean Diet Score

  • Your current life expectancy and potential lifespan

  • A report on what’s missing in your everyday cooking to reach your longevity goals

  • A personalized action plan to maximize longevity

Scores are based on the latest PREDIMED-Plus (2025) and JAHA (2024) studies.

How to take the assessment

Enter your details: Indicate your age, gender, and country, then honestly answer the lifestyle and habits questions. The closer your answers match your usual diet, the more accurate our advice will be.

Get your score: Scroll down and click the big red button to see your Mediterranean Diet Score and estimated life expectancy.

Your life gain: Extra years you could live.

Chef Giuseppe’s advice: Things to start cooking and to change based on your current score.

Your daily goals: Daily calorie needs and healthy weight range.

Free professional analysis

To honor your dedication, and to fulfill my mission, submit your email and you’ll receive a full professional analysis of your results by email—for free. The email also includes a link for STEP 3 to join your free Level 1 Digital Membership, which provides:

  • Week-1 DIY menu: 7 days of balanced meals to start the New Modern Mediterranean Diet at home

  • Interactive e-recipes: Step-by-step digital cooking instructions

  • Premium upgrades: Book Chef@Home, buy Week 2, 3, and 4 menus, yearly membership, and web apps to complete your healthy cooking program.

⚠️ Note: The free membership is digital and cook-it-yourself. It does not include in-person chef services.

Enjoy—your healthy cooking starts with that email.

*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. 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 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.

    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.

    March 13, 2020

    Movement for Longevity

    Featuring Instructor Cody McLaren

    "Test your intensity to stay safe."

    In this video, you will learn a simple way to check if your exercise is too easy or too hard. Knowing your physical limit is a key part of your health journey.

    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)

    "It is about the power of prevention."

    Watch this report to see why doctors recommend the Mediterranean lifestyle. At Meals For Longevity, we take this medical science and turn it into simple, delicious e-recipes you can cook at home.

    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.

    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.