Protein Calculator Results

General Guidelines

How to interpret your results and some general body fat guidelines from the American Council on Exercise.



Women (%Fat)

Men (%Fat)

Essential fat













31% and higher

25% and higher


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:

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 primary 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 a low-fat animal protein source since that naturally has some fat).

How Reaching the Zone Can Help

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

Dr. Sears has spent more than 35 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 concept of the Zone. Being in the Zone allows you to optimize your internal Resolution Response to improve your body’s ability to heal.

Reaching the Zone will improve your health and reach your health goals at every stage of life by making a few simple dietary changes in your everyday lives. Whether your goal seems large or small, our goal to help you make it a reality.