START HERE | STEP 1 | YOU ARE ON STEP 2 |

Step 2: Calculate Your Longevity Potential

Discover how The New Modern Mediterranean Diet can transform your future

Are you eating for longevity? Take this free self-assessment** to measure your adherence to The New Modern Mediterranean Diet and estimate your potential Life Expectancy.

This isn't just a quiz—it is a roadmap to a longer, healthier life. We will evaluate your current habits and identify your nutritional gaps. As a special gift from Chef Giuseppe, completing this assessment to reach STEP 3 unlocks the free Week-1 Menu with e-recipes from his exclusive 4-week series, "Breakthrough The New Modern Mediterranean Diet". It is the perfect first step to seamlessly incorporating these scientifically-proven healthy eating guidelines into your daily routine with great health benefits.

Did you know? Adopting a healthy lifestyle could potentially add up to 13 years to your life!

📲 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 claim your free gift.
YOUR MED DIET SCORE
--%
Want to see how your dietary choices affect your score and your life expectancy? Change your answers above and click CLICK HERE TO REVEAL YOUR SCORE again!
LIFE EXPECTANCY
COUNTRY AVG--YEARS
YOUR CURRENT PATH--YEARS
YOUR NEW POTENTIAL--YEARS
👨‍🍳 Chef Urbano's Cooking Suggestions for Maximum Longevity
    Potential Gain: +0 Years of Life!
    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!
    GET YOUR FULL REPORT + FREE CHEF'S MENU!
    Enter your email to receive your complete chef Giuseppe Urbano's analysis and a link to the free Level 1 Membership, with more tools and learnings, and free access to Week‑1 and the e-recipes from the 4-week The New Modern Mediterranean Diet menu series.
    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.

    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.