The Mediterranean, DASH, and plant-based patterns overlap far more than they differ — all lean on vegetables, fruit, whole grains, and legumes. What sets them apart is the emphasis and the signature limit. Tap a pattern to explore it, then use the calculator to see how any day's grams turn into energy.
Relative emphasis of food groups
Energy from macronutrients
2000 kcala day's total — drag the sliders
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Energy yields: carbohydrate 4, protein 4, fat 9, alcohol 7 kcal per gram. Selecting a pattern loads a representative 2,000 kcal day (a general reference value, not an individual requirement); adjust freely.