Your Results:

Body Fat %:
Body Fat Weight (lbs):
Lean Body Mass (lbs):
Daily Protein Requirement (g):
Number of Zone Protein Blocks:
Number of Zone Carbohydrate Blocks:
Number of Zone Fat Blocks:

General Guidelines

Here’s a little more information on how to interpret your results and some general body fat guidelines from the American Council on Exercise.

body fat guidelines

How To Interpret Your Results

Body Fat %:  This is the percent of your total body weight that is both essential fat (your body needs it) and stored body fat
Body Fat Weight (lbs): The total amount of body weight in pounds (lbs) that is fat
Lean Body Mass (lbs): The total amount of body weight in pounds (lbs) that is muscle mass
Daily Protein Requirement (g): Amount of protein you need to eat each day to preserve your lean body mass

The Zone Diet requires a constant balance of protein to carbohydrate at every meal and snack. A Zone Food Block is simply a measurement we use to define how much protein, carbohydrate and fat you should be eating. You want every meal and snack to have the same 1:1:1 ratio of Zone Food Blocks for Protein, Carbohydrate and Fat.

Number of Zone Protein Blocks: One block equals 7 grams protein.
Number of Zone Carbohydrate Blocks: One block equals 9 grams of carbohydrate. This is the total carbohydrate in a food minus fiber.
Number of Zone Fat Blocks: One block equals 3 grams of fat (1.5 if you’re using an animal protein source since that naturally has fat).

How the Zone Can Help

You might have mixed feelings about your results above and that’s okay. Just like the number on the scale, your percent body fat doesn’t define you, it defines your starting point for future change.

Dr. Sears has spent more than 40 years researching how our diet impacts inflammation, our hormones and the expression of our genes. It is this research that led him to develop the Zone. The Zone focuses on minimizing inflammation in the diet so you can control your hormones, boost your energy levels and lose excess body fat all without hunger and fatigue!

The Zone has helped millions of people improve their health and reach their wellness goals by making a few simple changes in their everyday lives. Whether your goal seems large or small, we want to help you make it a reality. Get started today!

Join Our Zone Community

Each week we’ll be in touch with various recipes, blogs, and tips to help you get in the Zone!

How To Get Started

Here are some tools to help you on your journey to the Zone. Good luck!


Assemble Meals Using our Food Block Guide

Food Blocks
Your results from the body fat calculator above include how many Zone Blocks you should consume. Our Food Block guide will help you assemble meals and snacks that fit your lifestyle. It’s really easy once you get the hang of it, we promise!

Head to the Kitchen and Get Cooking

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We have hundreds of simple and delicious Zoned recipes. Each recipe has a careful balance of protein, carbohydrates and fat to help stabilize blood sugar, keeping you full for hours!

Get Familiar with the Zone Diet

Zone Diet Explained
Following the Zone Diet guidelines at each meal means it has the proper balance of protein, fat, and carbohydrate. This helps to control your hormones and manage hunger and mental fatigue.