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
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
Insert number of blocks
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
Insert number of blocks
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
Insert number of blocks
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
Amount Amount
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
Insert number of blocks
Amount
Amount
croissant
bread stick
buckwheat
Vegetables
cooked carrots
french fries
Amount Grains/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
eggplant ground 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
Insert number of blocks
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
64.68 grams 14.18 grams
42.75 grams 14.18 grams
51.48 grams 14.18 grams
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
Insert number of blocks
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