zone diet calculator

I invented this calculator to be able to make bigger meals for more then one person, but it can be used for a single person.

You will see this at the top of the calculator pages:

10 Insert the number of blocks you want to calculate where the X is.

The calculator will then determine the measurement of each item on the worksheet to correspond with the number of blocks entered.

No I didn't use fractions though I could have, I find them annoying

Worksheet 2 is the body type block guide from Front Range CrossFit, and my own block guide that I use

Worksheet 3 & 4 are mostly, but not all, favorable foods

Worksheet 5 & 6 are unfavorable carbohydrates

This guide only takes into account the most prevalent nutrient in the food

Round accordingly when needed (i.e. round 1.98 to 2)

I take no credit for any of the information associated with the amount per block, the Zone Diet was created by Barry Sears.

The calculations from US to UK values come from:

http://gourmetsleuth.com/cookingconversions.asp?Action=find

Zone Diet basics:

7 grams of protein = 1 block of protein

9 grams of carbohydrate = 1 block of carbohydrate

3 grams of fat = 1 block of fat. (There is an assumption that there is about 1.5 grams of fat in

each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)

List of changes:

Split tables into Paleo friendly and Non-Paleo

Insert number of blocks

Block Calculator 2.0 by "Angry G"

Introduction

http://gourmetsleuth.com/cookingconversions.asp?Action=find

I invented this calculator to be able to make bigger meals for more then one person, but it can be used for a single person.

Insert the number of blocks you want to calculate where the X is.

The calculator will then determine the measurement of each item on the worksheet to correspond with the number of blocks entered.

Worksheet 2 is the body type block guide from Front Range CrossFit, and my own block guide that I use

I take no credit for any of the information associated with the amount per block, the Zone Diet was created by Barry Sears.

Breakfast Lunch Snack Dinner Snack

2 2 2 2 2

3 3 1 3 1

3 3 2 3 2

4 4 1 4 1

4 4 2 4 2

5 5 1 5 1

5 5 2 5 2

4 4 4 4 4

5 5 3 5 3

5 5 4 5 4

5 5 5 5 5

10

280

1

36

1

27

344

*Note: This amount of calories takes into account only the MAJOR macronutrients. The difference is ~ 200-400 calories more then the given number.

There are hidden calories in every food the Zone blocks do not take into account.

0 0

0 0

0 0

Grams* Blocks

*Enter the number of grams of the macronutrient in this column and it will round to the nearest block

Block Guide by Front Range CrossFit

Total Daily Blocks

10

14

Body Type

Small Female

11

13

Medium Female

Large Female

CARBS (g)

PROTEIN (g)

Extra Large Male

Large Male

Athletic well-muscled Male

Macronutrient to Calorie Calculator by "Angry G"

Hard-gainer

CARBS

FAT

20

21

Number of blocks

Athletic well-muscled Female

Small Male

Medium Male

16

17

Large Hard-gainer

Calorie Block Calculator by "Angry G"

Number of blocks

FAT (g)

Number of blocks

19

23

25

Number of Calories* =

PROTEIN

*Note: This amount of calories takes into account only the MAJOR macronutrients. The difference is ~ 200-400 calories more then the given number.

Body Type

Small Female

Medium Female

Large Female

Extra Large Male

Large Male

Athletic well-muscled Male

Hard-gainer

Athletic well-muscled Female

Small Male

Medium Male

Large Hard-gainer

4

4 oz 4

4 oz 48

6 oz 5

4 oz 3

4 oz 5.32

6 oz 5

4 oz 6

4 oz 4

6 oz 2

4 oz 4

4 oz 5.32

6 oz 2

4 oz 3

6 oz 5

6 oz 5.32

6 oz

6 oz

6 oz 12 ea

6 oz 4 tbsp

6 oz 4 ea

6 oz 20 ea

6 oz 4 ea

6 oz 1.32 tsp

6 oz 1.32 tsp

6 oz 2 tbsp

4 oz 1.32 tsp

4 large 1 tsp

8 large 24 ea


Fat Amount

veal brussel sprouts

cabbage

cauliflower

zucchini

duck

tomato sauce

tomatoes

spaghetti squash

beef

ground beef

canadian bacon

corned beef

tahini

guacamole

Amount

catfish

clams

crabmeat

flounder/sole

yellow squash

eggplant

leeks

egg whites

whole egg

scallops

swordfish

shrimp

tuna steak

canned tuna

lobster

salmon

ham

lamb

ground lamb

pork

ground pork

calamari

pistachio (kernel)

Protein (cooked) Amount

chicken breast

turkey breast

ground turkey

sesame oil

sunflower seeds

olive oil

spinach

walnuts

Carbohydrate (cooked)

artichoke

asparagus

onions

broccoli

macadamia nuts

olives

almonds

avocado

small 30 cup

spears 8 cup

cup 9 cup

cup 8 cup

cup 8 cup

cup 4 (9 in)

cup 4 head

cup 24 cup

cup 12 cup

cup 2.64 cup

cup 5 cup

cup 8 cup

cup 16 cup

cup 4 cup

cup 2 ea

12 small

2 cup

1 cup

28 ea

2 cup

2 cup

2 ea

2 cup

4 ea

4 ea

2 ea

2 ea

4 ea

2 ea

2 cup

4 ea

2.64 cup

4 cup

4 ea

2 cup

1.32 (9in)

8 ea

3 ea

2 cup

12 ea

1.32 cup

2.64 ea

Amount Carbohydrate (raw) Amount

alfalfa sprouts

broccoli

cabbage

cauliflower

celery

cucumber

lettuce, iceburg

cherries

blueberries

grapes

onions

peppers

radishes

spinach

lettuce, romaine

mushrooms

watermelon

grapefruit

honeydew

tomato

apple (40)

apricots

blackberries

cantalope

strawberries

tangerine

kiwi

lemon

nectarine

orange

peach

pear

banana

pineapple

papaya

dates

figs

guava

kumquat

mango

plum

raspberries

4

12 ea

4 tbsp

1.32 tsp

4 ea

20 ea

2 tsp

24 ea

12 ea

2 ea

1.32 tsp

1.32 tsp

1.32 tsp

2 tbsp

1.32 tsp

1.32 tsp

4 tsp

1.32 tsp

1 tsp

6 tsp

1.32 tsp

4 tbsp

2 tsp

4 tsp

4 tsp

2 tsp

1.32 tsp

1.32 tsp

24 ea

bacon bits

mayonnaise

lard

olives

peanut butter

peanuts

cashews

sour cream

cream cheese

tartar sauce

sunflower seeds

veg shortening

Fat Amount

almonds

avocado


sesame oil

peanut oil

mayo light

canola oil

butter

walnuts

pistachio (kernel)

macadamia nuts

half and half

cream, light

olive oil

tahini

guacamole

vegetable oil

1

1 oz 0.33

1 oz 1

1.5 oz 12

1 oz 1

1 oz 0.25

1.5 oz 1.25

1 oz 0.75

1 oz 1.33

1.5 oz 1.25

1 oz 0.25

1 oz 3

1.5 oz 1.5

1 oz 0.25

1.5 oz 1

1.5 oz 0.25

1.5 oz 0.5

1.5 oz 1

1.5 oz 1

1.5 oz 1.33

1.5 oz 0.5

1.5 oz 0.75

1.5 oz 1.25

1 oz 1.33

1.5 oz

1 oz

1 oz 1 cup

7 grams 0.5 cup

0.5 patty 0.25 cup

2 links 1 cup

1 oz

2 oz *Note: combo items contain 1 block of protein

3 oz & 1 block of carbohyrates

1 large

2 large

0.25 cup

1 oz

0.25 cup

1.5 oz

2 oz

spinach

ground pork

calamari

catfish

clams

Carbohydrate (cooked)

oatmeal

artichoke

asparagus

green beans

soymilk

milk

yogurt

soybeans

salmon

lobster

duck

ham

lamb

ground lamb

pork

crabmeat

flounder/sole

scallops

egg whites

egg substitute

protein powder

soy burgers

soy sausage

soy cheese

firm tofu

soft tofu

swordfish

shrimp

tuna steak

canned tuna

black beans

tomato sauce

tomatoes

lentils

onions

yellow squash

Combo Items*

whole egg

broccoli

brussel sprouts

cabbage

cauliflower

eggplant

chick peas (garbanzo beans)

ground beef

canadian bacon

corned beef


chicken breast

turkey breast

Protein (cooked)

spaghetti squash

kidney beans

leeks

ground turkey

veal

beef

saurkraut

dill pickles

Amount

zucchini

Amount Amount

cheese

cottage cheese

feta cheese

ricotta cheese

cup 7.5 cup

small 2 cup

spears 2.25 cup

cup 2 cup

cup 2 cup

cup 1 (9 in)

cup 1 head

cup 6 cup

cup 3 cup

cup 0.66 cup

(3 in) 1.25 cup

cup 2 cup

cup 0.5 cup

cup 0.75 cup

cup 4 cup

cup 1 cup

cup 0.5 ea

cup 0.375 cup

cup 3 small

cup 0.5 cup

cup 0.25 cup

cup 7 ea

cup 0.33 cup

0.5 cup

0.5 cup

0.5 ea

0.5 cup

1 ea

1 ea

0.5 ea

*Note: combo items contain 1 block of protein 0.5 ea

1 ea

0.5 ea

0.5 cup

1 ea

0.66 cup

1 cup

1 ea

0.5 cup

Carbohydrate (raw)

alfalfa sprouts

broccoli

cabbage

cauliflower

peppers

salsa

orange

cherries

grapes

cantalope

apricots

blackberries

apple

apple sauce

grapefruit

honeydew

kiwi

celery

cucumber

lettuce, iceburg

lettuce, romaine

mushrooms

onions

radishes

pineapple

fruit cocktail

blueberries

snow peas

spinach

tomato

lemon

nectarine

pear

peach

AmountAmount

plum

raspberries

strawberries

tangerine

watermelon

3

1.125 cup 0.75 ea

0.375 cup 3 tbsp

1.5 cup 0.75 ea

0.99 cup 0.99 cup

1.5 cup 1.5 oz

15 ea 1.5 slice

0.75 cup 3 ea

0.99 cup 1.5 oz

0.75 cup 1.5 oz

0.99 cup 1.5 oz

0.6 cup 3 sq in

0.75 cup 12 tsp

0.99 (5 in) 0.75 ea

0.6 cup 0.6 oz

0.75 ea

0.99 (9in) 0.75 ea

0.75 cup 4.5 tsp

12 tsp 1.5 oz

6 ea 0.99 cup

2.25 ea 0.75 ea

1.5 cup 0.75 cup

9 ea 1.5 pkt

0.99 cup 0.75 cup

1.98 cup 1.5 (4 in)

6 ea 0.75 ea

3 tbsp 6 cup

9 tbsp

0.99 cup 3 ea

0.75 cup 0.75 ea

0.75 cup 3 ea

0.75 cup 3 (6 in)

1.125 cup 1.5 (6 in)

0.99 cup 1.5 ea

1.125 cup

0.75 cup

2.25 cup

tortilla (corn)

tortilla (flour)

waffle

muffins

noodles

roll (ham/hotdog)

taco shell

rice cakes

popcorn

instant oatmeal

pancake

pasta, cooked

lemon juice

orange juice

pineapple juice

grape juice

Amount

crouton

donut

english muffin

flour

granola

grits

pita bread

rice

papaya

apple juice

cranberry juice

fruit punch

peas

pinto beans

cranberry sauce

dates

raisins

tomato juice

mango

grapefruit juice

potato, boiled

potato, mashed

refried beans

s. potato, baked

Fruit Juice

prunes

barley

biscuit

baked potato

kumquat

bread crumbs

s. potato, mashed

Fruit

banana

cranberries

figs

guava

acorn squash

baked beans

beets

butternut squash

lima beans

bread

Unfavorable Carbohydrates


Amount

Amount

croissant

bread stick

buckwheat

Vegetables

cooked carrots

french fries

AmountGrains/Breads

cornstarch

bulgur wheat

cereal

corn bread

bagel

6 tbsp

6 tbsp

6 tbsp

1.5 tbsp

6 tsp

4.5 tbsp

6 tsp

12 tsp

6 tbsp

4.5 tsp

6 tsp

3 tbsp

6 tsp

4.5 tbsp

24 oz

3 oz

12 oz

1.5 oz

1.5 oz

4.5 ea

0.75 cup

1.5 cup

1.5 oz

1.5 oz

12 ea

tortilla chips

wine

saltine crackers

Snacks

pretzels

corn chips

graham cracker

ice cream

Condiments

BBQ sauce

ketchup

cocktail sauce

honey

jelly/jam

potato chips

chocolate bar

plum sauce

molasses

relish

Alcohol

steak sauce

brown sugar

granulated sugar

confectioners sugar

maple syrup

teriyaki sauce

Amount

Amount

Amount

beer

liquor

1

28.35 grams 51.48

28.35 grams 1

42.53 grams 12

28.33 grams 125

28.35 grams 43

42.53 grams 195

28.35 grams 117

28.35 grams 375

42.53 grams 155

28.35 grams 60

28.35 grams 3

42.53 grams 148.5

28.35 grams 44.25

42.53 grams 104

42.53 grams 49.5

42.53 grams 105

42.53 grams 142

42.53 grams 155

42.53 grams 239.4

42.53 grams 118.29

42.53 grams 180

42.53 grams 256.25

42.53 grams 239.4

42.53 grams

42.53 grams

28.35 grams 236.89 ml

7 grams 122.5 grams

0.5 patty 45 grams

2 links 235.58 ml

28.35 grams

56.7 grams *Note: combo items contain 1 block of protein

85.05 grams & 1 block of carbohyrates

1 large

2 large

59.15 ml

28.35 grams

59.15 ml

42.35 grams

56.7 grams

3 ea

Fat Amount

almonds

egg substitute

cheese

feta cheese

cottage cheese

ricotta cheese

firm tofu

soy sausage

soft tofu

whole egg

egg whites

soy burgers soybeans (cooked)

soymilk

soy cheese

scallops yellow squash

tuna steak Combo Items* Amount

protein powder yogurt (nonfat)

canned tuna milk (nonfat)

lobster tomato sauce

salmon

shrimp

swordfish zucchini

clams sauerkraut

tomatoes

crabmeat spaghetti squash

flounder/sole spinach

calamari lentils

catfish onions

pork kidney beans

ground pork leeks

cauliflower

lamb dill pickles

eggplantground lamb

veal green beans

ground turkey asparagus

canadian bacon brussel sprouts

ham chick peas (garbanzo beans)

corned beef cabbage

duck

ground beef broccoli

beef black beans

chicken breast oatmeal

turkey breast artichoke


Protein (cooked) Amount Carbohydrate (cooked) Amount

1 tbsp

0.46 tsp

1 ea

5 ea

0.69 tsp

6 ea

3 ea

0.5 ea

0.46 tsp

0.46 tsp

0.46 tsp

0.5 tbsp

0.46 tsp

0.46 tsp

1 tsp

0.46 tsp

0.25 tsp

2.07 tsp

0.46 tsp

1.04 tbsp

0.69 tsp

1.39 tsp

1.39 tsp

0.69 tsp

0.46 tsp

0.46 tsp

lard

veg shortening

butter

half and half

cream, light

cream cheese

sesame oil

sunflower seeds

bacon bits

tartar sauce

sour cream

mayonnaise

mayo light

vegetable oil

canola oil

macadamia nuts

olives

avocado

peanut butter

peanuts

tahini

guacamole

cashews

walnuts

peanut oil

olive oil

grams 247.5 grams

small 142 grams

spears 200.25 grams

grams 200 grams

grams 240 grams

grams 1 (9 in)

grams 1 head

grams 336 grams

grams 210 grams

grams 105.6 grams

(3 in) 186.25 grams

grams 232 grams

grams 118.81 ml

grams 147.75 grams

grams 120 grams

grams 180 grams

grams 0.5 ea

grams 91.5 grams

grams 3 small

ml 72 grams

grams 39 grams

grams 7 ea

grams 79.86 grams

72.5 grams

80 grams

0.5 ea

85 grams

1 ea

1 ea

0.5 ea

*Note: combo items contain 1 block of protein 0.5 ea

1 ea

0.5 ea

77.5 grams

1 ea

61.5 grams

144 grams

1 ea

76 grams

plum

raspberries

tangerine

strawberries

watermelon

orange

peach

pear

pineapple

kiwi

lemon

nectarine

fruit cocktail (light syrup)

grapes (European varieties)

honeydew

grapefruit

apricots

blackberries

blueberries

cherries

apple

cantalope

apple sauce (unsweetened)

spinach

tomato

salsa

snow peas

mushrooms

peppers

radishes

cabbage

cauliflower

lettuce, iceburg

onions

lettuce, romaine

celery

cucumber

Amount

alfalfa sprouts

broccoli

Amount Carbohydrate (raw)

1

52.5 grams 0.25 ea

31.75 grams 1.04 tbsp

85 grams 0.25 ea

67.65 grams 40.26 grams

78 grams 14.18 grams

5 ea 0.5 slice

47 grams 1 ea




42 grams 2.54 sq cm

63 grams 5.55 tsp

0.33 (5 in) 0.25 ea

51 grams 5.6 grams

0.25 ea

0.33 (9in) 0.25 ea

23.75 grams 2.08 tsp

5.55 tsp 14.18 grams

2 ea 79.86 grams

0.75 ea 0.25 ea

82.5 grams 40 grams

3 ea 0.5 pkt

54.45 grams 35 grams

92.4 grams 0.5 (4 in)

2 ea 0.25 ea

1.04 tbsp 22 grams

3.12 tbsp

77.94 ml 1 ea

59.11 ml 0.25 ea

59.11 ml 1 ea

58.96 ml 1 (6 in)

89.06 ml 0.5 (6 in)

78.17 ml 0.5 ea

88.57 ml

58.96 ml

176.94 ml

25


Unfavorable Carbohydrates

Vegetables Amount Grains/Breads Amount

acorn squash (cooked) bagel

baked beans barley

bread stick

butternut squash (ckd) baked potato

beets (cooked) biscuit

cooked carrots bread crumbs

french fries bread

s. potato, baked croissant

lima beans (cooked)

peas (cooked) buckwheat

potato, boiled cereal

figs muffins

pinto beans (cooked) bulgur wheat

Fruit Amount donut

banana english muffin

potato, mashed corn bread

refried beans cornstarch

papaya

s. potato, mashed crouton

dates grits

noodles (cooked)

pancake

kumquat instant oatmeal

prunes

pasta, cooked

pita bread

raisins

mango

cranberries flour

cranberry sauce granola

guava

apple juice rice cakes

Fruit Juice Amount rice (cooked)

waffle

orange juice

cranberry juice roll (ham/hotdog)

fruit punch taco shell

grape juice tortilla (corn)

grapefruit juice tortilla (flour)

lemon juice

pineapple juice

tomato juice

popcorn

2.08 tbsp

2.08 tbsp

2.08 tbsp

0.52 tbsp

2.77 tsp

1.56 tbsp

2.77 tsp

5.55 tsp

2.08 tbsp

2.08 tsp

2.77 tsp

1.04 tbsp

2.77 tsp

1.56 tbsp

0.42 pint

236.59 ml

1 shot

0.21 pint

118.29 ml

14.18 grams

14.18 grams

1.5 ea

36 grams

113.5 grams

14.18 grams

14.18 grams

4 ea

Amount

BBQ sauce

Condiments

ketchup

molasses

honey

cocktail sauce

jelly/jam

plum sauce

maple syrup

relish

brown sugar

Amount

steak sauce

Alcohol Amount

beer

granulated sugar

confectioners sugar

teriyaki sauce

Snacks

potato chips (1/2 of 8oz bag)

graham cracker

chocolate bar

ice cream

liquor

wine

saltine crackers

tortilla chips

pretzels

beer

wine

corn chips

zone diet calculator

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