86% Of People Begin Their Zone Diet Journey Here

Each of us has a different starting point, but knowing your numbers is important for making goals that stick. The number on the scale is just one piece of the puzzle. It doesn’t give you the full picture of overall health because it doesn’t tell you how much of that weight comes from body fat and how much comes from lean body mass. We know that as our percent body fat increases our overall health and wellness declines. Whether you are looking to lose weight, build muscle, or just get healthier the Zone Body Fat Calculator should be your first step.

The Zone Body Fat Calculator is personalized to your needs. It takes into account your gender, weight, and various measurements. Based on these measurements we can determine how much protein you need to consume. This way no matter your goal, you never lose weight at the expense of losing your lean body mass. Once we know how much protein you need each day, we can then determine the amount of carbohydrates and fat you need too. The Zone is all about balancing these macronutrients (protein, carbs, and fat) at every meal and snack so that you can maintain or build lean body mass while decreasing body fat.

What To Expect After You Enter Your Measurements

In addition to your percent body fat, your results from the Body Fat Calculator will include how many Zone Food Blocks you should consume. Foods blocks are just a measurement we assign to protein, carbohydrate, and fat to ensure you get the right Zone balance each day. This is the most precise way to get to the Zone. Our Food Block Guide will help you assemble meals and snacks that fit your lifestyle and our recipe section provides Zone balanced meals and snacks that are easy to prepare.

What are you waiting for? Enter your measurements below and get started on your Zone journey!

• Female
• Male

Female Body Fat Calculator

• Please enter a value greater than or equal to 50.
(Round to nearest five pounds, i.e., 120 or 145)
• Please enter a value greater than or equal to 55.
(Take off your shoes, and use half-inch increments, i.e., 62.5 or 64.0)
• Please enter a value greater than or equal to 20.
(Measure at the belly button, and use half-inch increments, i.e., 26.5 or 30.0)
• Please enter a value greater than or equal to 25.
(Measure at widest point, keep tape level, and use half-inch increments, i.e., 30.0 or 30.5)
• This field is for validation purposes and should be left unchanged.

Male Body Fat Calculator

• Please enter a value greater than or equal to 50.
(Round to nearest five pounds, i.e., 175 or 200)
• Please enter a value greater than or equal to 55.
(Take off your shoes, and use half-inch increments, i.e., 65.5 or 70.0)
• Please enter a value greater than or equal to 20.
(Measure at the belly button, and use half-inch increments, i.e., 33 or 34.5)
• Please enter a value greater than or equal to 3.
(Measure your dominant hand above your wrist bone where your wrist bends. Use half-inch increments, i.e., 7 or 7.5)
• This field is for validation purposes and should be left unchanged.

Measuring Body Fat Index

Your Body Fat Percentage is your most important measurement to determine progress toward health. For relevance, this number must have a relationship to real-life situations. According to American Council of Exercise men ideally should have 15% body fat, and women should ideally have 22% body fat. The same recommendations also state that a male is considered obese if he has more than 25% body fat and that a female is considered obese if she has greater than 32% body fat.

 Classification Women (% Fat) Men (% Fat) Essential Fat 10%-13% 2%-5% Athletes 14-20% 6-13% Fitness 21-24% 14-17% Average 25-31% 18-24% Obese 32% and above 25% and above