Health

Mediterranean Diet Adherence Score

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Nutrition and fitness rest on physical principles (energy balance) and biological foundations (macronutrients, micronutrients). This validated scoring system provides a starting point, adjustable based on your individual response. The Mediterranean Diet Adherence Test scores your eating habits across 14 dimensions. Data is current as of 2026 and reviewed regularly to keep you informed.

Last reviewed: May 12, 2026 Verified by Hacé Cuentas Team Source: NIST — National Institute of Standards and Technology, Khan Academy, Wolfram MathWorld 100% private

When to use this calculator

Quick Mediterranean diet adherence scoring
Health students and nutrition professionals
Validate your dietary choices against scientific standards
Educational reference for nutrition science
Research and reference for diet studies

Example Calculation

Yes, No, Yes, No
2

Result: Medium

How it works

1 min read

Nutrition and fitness rest on physical principles (energy balance) and biological foundations (macronutrients, micronutrients). This calculator uses formulas validated by the scientific community (ACSM, ISSN, NIH).

How the Score Is Calculated

The Mediterranean Diet Adherence Test (based on the 14-item PREDIMED study) evaluates your alignment with core Mediterranean eating patterns based on your responses.

This calculator applies the formula with your input values, checking for typical ranges and alerting you to values outside reasonable bounds.

Standard Caloric Distribution

Macronutrient	% of Calories	Calories per Gram
Protein	15-35%	4 kcal/g
Carbohydrates	45-65%	4 kcal/g
Fats	20-35%	9 kcal/g
Alcohol	—	7 kcal/g
Fiber	Minimum 25-38g/day	—

When to Consult a Registered Dietitian

If you have a medical condition (diabetes, hypertension, kidney disease) requiring a specialized diet plan.

If you want to build significant muscle mass or compete in a sport.

If you struggle with disordered eating (binge eating, restrictive patterns).

If you've plateaued for more than 3 months despite consistent effort.

To design a complete vegetarian or vegan Mediterranean approach.

Final Notes

This calculation is a reference tool for guidance only. For critical decisions (medical, financial, legal), consult a qualified healthcare professional. Data is current as of 2026 and reviewed periodically.

Frequently asked questions

What is PREDIMED?

The landmark 2013 Mediterranean diet research study that demonstrated cardiovascular and metabolic benefits.

What does my score mean?

14 items total; a score of 10 or higher indicates high adherence to Mediterranean diet patterns.

What are the main health benefits?

Cardiovascular protection, improved cognitive function, and reduced cancer risk.

What is the foundation of a Mediterranean diet?

Vegetables, fruits, whole grains, fish, olive oil, legumes, and moderate portions of dairy.

What foods should I limit?

Red meat, processed foods, refined grains, added sugars, and unhealthy fats.

Are dairy products allowed?

Yes, especially fermented varieties like cheese and yogurt in moderate amounts.

Is wine allowed on a Mediterranean diet?

Yes, optionally. Up to 1 glass of red wine per day with meals is part of the traditional pattern.

How many calories do I need daily?

It depends on your age, sex, weight, and activity level. Generally: women 1800-2200 kcal/day, men 2200-3000 kcal/day. Use a TDEE calculator for your specific needs.