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.
You will see this at the top of the calculator pages:
Insert number of blocks 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
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
ed for a single person.

culate where the X is.

with the number of blocks entered.

created by Barry Sears.

 Block Guide by Front Range CrossFit

Breakfast Lunch Snack Dinner Snack Total Daily Blocks Body Type
2 2 2 2 2 10 Small Female
3 3 1 3 1 11 Medium Female
3 3 2 3 2 13 Large Female
4 4 1 4 1 14 Athletic well-muscled Female
4 4 2 4 2 16 Small Male
5 5 1 5 1 17 Medium Male
5 5 2 5 2 19 Large Male
4 4 4 4 4 20 Extra Large Male
5 5 3 5 3 21 Hard-gainer
5 5 4 5 4 23 Large Hard-gainer
5 5 5 5 5 25 Athletic well-muscled Male

Calorie Block Calculator by "Angry G"

Number of blocks 10
PROTEIN 280
Number of blocks 1
CARBS 36
Number of blocks 1
FAT 27
Number of Calories* = 344

*Note: This amount of calories takes into account only the MAJOR macronutrients. The difference is ~ 200-400 calories more t
There are hidden calories in every food the Zone blocks do not take into account.

Macronutrient to Calorie Calculator by "Angry G"

PROTEIN (g) 0 0
CARBS (g) 0 0
FAT (g) 0 0
Grams* Blocks

*Enter the number of grams of the macronutrient in this column and it will round to the nearest block
 Type
Female
m Female
Female
muscled Female
Male
m Male
Male
rge Male
gainer
rd-gainer
muscled Male

~ 200-400 calories more then the given number.

Insert number of blocks 4

Protein (cooked) Amount Carbohydrate (cooked) Amount

chicken breast 4 oz artichoke 4 small
turkey breast 4 oz asparagus 48 spears
ground turkey 6 oz broccoli 5 cup
veal 4 oz brussel sprouts 3 cup
beef 4 oz cabbage 5.32 cup
ground beef 6 oz cauliflower 5 cup
canadian bacon 4 oz eggplant 6 cup
corned beef 4 oz leeks 4 cup
duck 6 oz onions 2 cup
ham 4 oz spaghetti squash 4 cup
lamb 4 oz spinach 5.32 cup
ground lamb 6 oz tomato sauce 2 cup
pork 4 oz tomatoes 3 cup
ground pork 6 oz yellow squash 5 cup
calamari 6 oz zucchini 5.32 cup
catfish 6 oz
clams 6 oz Fat Amount
crabmeat 6 oz almonds 12 ea
flounder/sole 6 oz avocado 4 tbsp
lobster 6 oz macadamia nuts 4 ea
salmon 6 oz olives 20 ea
scallops 6 oz walnuts 4 ea
swordfish 6 oz olive oil 1.32 tsp
shrimp 6 oz tahini 1.32 tsp
tuna steak 6 oz guacamole 2 tbsp
canned tuna 4 oz sesame oil 1.32 tsp
whole egg 4 large sunflower seeds 1 tsp
egg whites 8 large pistachio (kernel) 24 ea
 Carbohydrate (raw) Amount
alfalfa sprouts 30 cup
broccoli 8 cup
cabbage 9 cup
cauliflower 8 cup
celery 8 cup
cucumber 4 (9 in)
lettuce, iceburg 4 head
lettuce, romaine 24 cup
mushrooms 12 cup
onions 2.64 cup
peppers 5 cup
radishes 8 cup
spinach 16 cup
tomato 4 cup
apple (40) 2 ea
apricots 12 small
blackberries 2 cup
cantalope 1 cup
cherries 28 ea
blueberries 2 cup
grapes 2 cup
grapefruit 2 ea
honeydew 2 cup
kiwi 4 ea
lemon 4 ea
nectarine 2 ea
orange 2 ea
peach 4 ea
pear 2 ea
pineapple 2 cup
plum 4 ea
raspberries 2.64 cup
strawberries 4 cup
tangerine 4 ea
watermelon 2 cup
banana 1.32 (9in)
dates 8 ea
figs 3 ea
guava 2 cup
kumquat 12 ea
mango 1.32 cup
papaya 2.64 ea
Insert number of blocks 4

Fat Amount
almonds 12 ea
avocado 4 tbsp
canola oil 1.32 tsp
macadamia nuts 4 ea
olives 20 ea
peanut butter 2 tsp
peanuts 24 ea
cashews 12 ea
walnuts 2 ea
peanut oil 1.32 tsp
olive oil 1.32 tsp
tahini 1.32 tsp
guacamole 2 tbsp
vegetable oil 1.32 tsp
mayonnaise 1.32 tsp
mayo light 4 tsp
sesame oil 1.32 tsp
sunflower seeds 1 tsp
bacon bits 6 tsp
butter 1.32 tsp
half and half 4 tbsp
cream, light 2 tsp
cream cheese 4 tsp
sour cream 4 tsp
tartar sauce 2 tsp
lard 1.32 tsp
veg shortening 1.32 tsp
pistachio (kernel) 24 ea
Insert number of blocks 1

Protein (cooked) Amount Carbohydrate (cooked) Amount

chicken breast 1 oz oatmeal 0.33 cup
turkey breast 1 oz artichoke 1 small
ground turkey 1.5 oz asparagus 12 spears
veal 1 oz green beans 1 cup
beef 1 oz black beans 0.25 cup
ground beef 1.5 oz broccoli 1.25 cup
canadian bacon 1 oz brussel sprouts 0.75 cup
corned beef 1 oz cabbage 1.33 cup
duck 1.5 oz cauliflower 1.25 cup
ham 1 oz chick peas (garbanzo beans) 0.25 cup
lamb 1 oz dill pickles 3 (3 in)
ground lamb 1.5 oz eggplant 1.5 cup
pork 1 oz kidney beans 0.25 cup
ground pork 1.5 oz leeks 1 cup
calamari 1.5 oz lentils 0.25 cup
catfish 1.5 oz onions 0.5 cup
clams 1.5 oz saurkraut 1 cup
crabmeat 1.5 oz spaghetti squash 1 cup
flounder/sole 1.5 oz spinach 1.33 cup
lobster 1.5 oz tomato sauce 0.5 cup
salmon 1.5 oz tomatoes 0.75 cup
scallops 1.5 oz yellow squash 1.25 cup
swordfish 1 oz zucchini 1.33 cup
shrimp 1.5 oz
tuna steak 1 oz Combo Items* Amount
canned tuna 1 oz milk 1 cup
protein powder 7 grams yogurt 0.5 cup
soy burgers 0.5 patty soybeans 0.25 cup
soy sausage 2 links soymilk 1 cup
soy cheese 1 oz
firm tofu 2 oz *Note: combo items contain 1 block of protein
soft tofu 3 oz & 1 block of carbohyrates
whole egg 1 large
egg whites 2 large
egg substitute 0.25 cup
cheese 1 oz
cottage cheese 0.25 cup
feta cheese 1.5 oz
ricotta cheese 2 oz
 Carbohydrate (raw) Amount
alfalfa sprouts 7.5 cup
broccoli 2 cup
cabbage 2.25 cup
cauliflower 2 cup
celery 2 cup
cucumber 1 (9 in)
lettuce, iceburg 1 head
lettuce, romaine 6 cup
mushrooms 3 cup
onions 0.66 cup
peppers 1.25 cup
radishes 2 cup
salsa 0.5 cup
snow peas 0.75 cup
spinach 4 cup
tomato 1 cup
apple 0.5 ea
apple sauce 0.375 cup
apricots 3 small
blackberries 0.5 cup
cantalope 0.25 cup
cherries 7 ea
fruit cocktail 0.33 cup
blueberries 0.5 cup
grapes 0.5 cup
grapefruit 0.5 ea
honeydew 0.5 cup
kiwi 1 ea
lemon 1 ea
nectarine 0.5 ea
orange 0.5 ea
peach 1 ea
pear 0.5 ea
pineapple 0.5 cup
plum 1 ea
raspberries 0.66 cup
strawberries 1 cup
tangerine 1 ea
watermelon 0.5 cup
Insert number of blocks 3

Unfavorable Carbohydrates
Vegetables Amount Grains/Breads Amount
acorn squash 1.125 cup bagel 0.75 ea
baked beans 0.375 cup barley 3 tbsp
beets 1.5 cup biscuit 0.75 ea
butternut squash 0.99 cup baked potato 0.99 cup
cooked carrots 1.5 cup bread crumbs 1.5 oz
french fries 15 ea bread 1.5 slice
lima beans 0.75 cup bread stick 3 ea
peas 0.99 cup buckwheat 1.5 oz
pinto beans 0.75 cup bulgur wheat 1.5 oz
potato, boiled 0.99 cup cereal 1.5 oz
potato, mashed 0.6 cup corn bread 3 sq in
refried beans 0.75 cup cornstarch 12 tsp
s. potato, baked 0.99 (5 in) croissant 0.75 ea
s. potato, mashed 0.6 cup crouton 0.6 oz
Fruit Amount donut 0.75 ea
banana 0.99 (9in) english muffin 0.75 ea
cranberries 0.75 cup flour 4.5 tsp
cranberry sauce 12 tsp granola 1.5 oz
dates 6 ea grits 0.99 cup
figs 2.25 ea muffins 0.75 ea
guava 1.5 cup noodles 0.75 cup
kumquat 9 ea instant oatmeal 1.5 pkt
mango 0.99 cup pasta, cooked 0.75 cup
papaya 1.98 cup pancake 1.5 (4 in)
prunes 6 ea pita bread 0.75 ea
raisins 3 tbsp popcorn 6 cup
Fruit Juice Amount rice 9 tbsp
apple juice 0.99 cup rice cakes 3 ea
cranberry juice 0.75 cup roll (ham/hotdog) 0.75 ea
fruit punch 0.75 cup taco shell 3 ea
grape juice 0.75 cup tortilla (corn) 3 (6 in)
grapefruit juice 1.125 cup tortilla (flour) 1.5 (6 in)
lemon juice 0.99 cup waffle 1.5 ea
orange juice 1.125 cup
pineapple juice 0.75 cup
tomato juice 2.25 cup
 Condiments Amount
BBQ sauce 6 tbsp
ketchup 6 tbsp
cocktail sauce 6 tbsp
honey 1.5 tbsp
jelly/jam 6 tsp
plum sauce 4.5 tbsp
molasses 6 tsp
relish 12 tsp
steak sauce 6 tbsp
brown sugar 4.5 tsp
granulated sugar 6 tsp
confectioners sugar 3 tbsp
maple syrup 6 tsp
teriyaki sauce 4.5 tbsp
Alcohol Amount
beer 24 oz
liquor 3 oz
wine 12 oz
Snacks Amount
chocolate bar 1.5 oz
corn chips 1.5 oz
graham cracker 4.5 ea
ice cream 0.75 cup
potato chips 1.5 cup
pretzels 1.5 oz
tortilla chips 1.5 oz
saltine crackers 12 ea
Insert number of blocks 1

Protein (cooked) Amount Carbohydrate (cooked) Amount

chicken breast 28.35 grams oatmeal 51.48 grams
turkey breast 28.35 grams artichoke 1 small
ground turkey 42.53 grams asparagus 12 spears
veal 28.33 grams green beans 125 grams
beef 28.35 grams black beans 43 grams
ground beef 42.53 grams broccoli 195 grams
canadian bacon 28.35 grams brussel sprouts 117 grams
corned beef 28.35 grams cabbage 375 grams
duck 42.53 grams cauliflower 155 grams
ham 28.35 grams chick peas (garbanzo beans) 60 grams
lamb 28.35 grams dill pickles 3 (3 in)
ground lamb 42.53 grams eggplant 148.5 grams
pork 28.35 grams kidney beans 44.25 grams
ground pork 42.53 grams leeks 104 grams
calamari 42.53 grams lentils 49.5 grams
catfish 42.53 grams onions 105 grams
clams 42.53 grams sauerkraut 142 grams
crabmeat 42.53 grams spaghetti squash 155 grams
flounder/sole 42.53 grams spinach 239.4 grams
lobster 42.53 grams tomato sauce 118.29 ml
salmon 42.53 grams tomatoes 180 grams
scallops 42.53 grams yellow squash 256.25 grams
swordfish 42.53 grams zucchini 239.4 grams
shrimp 42.53 grams
tuna steak 42.53 grams Combo Items* Amount
canned tuna 28.35 grams milk (nonfat) 236.89 ml
protein powder 7 grams yogurt (nonfat) 122.5 grams
soy burgers 0.5 patty soybeans (cooked) 45 grams
soy sausage 2 links soymilk 235.58 ml
soy cheese 28.35 grams
firm tofu 56.7 grams *Note: combo items contain 1 block of protein
soft tofu 85.05 grams & 1 block of carbohyrates
whole egg 1 large
egg whites 2 large
egg substitute 59.15 ml
cheese 28.35 grams
cottage cheese 59.15 ml
feta cheese 42.35 grams
ricotta cheese 56.7 grams

Fat Amount
almonds 3 ea
avocado 1 tbsp
canola oil 0.46 tsp
macadamia nuts 1 ea
olives 5 ea
peanut butter 0.69 tsp
peanuts 6 ea
cashews 3 ea
walnuts 0.5 ea
peanut oil 0.46 tsp
olive oil 0.46 tsp
tahini 0.46 tsp
guacamole 0.5 tbsp
vegetable oil 0.46 tsp
mayonnaise 0.46 tsp
mayo light 1 tsp
sesame oil 0.46 tsp
sunflower seeds 0.25 tsp
bacon bits 2.07 tsp
butter 0.46 tsp
half and half 1.04 tbsp
cream, light 0.69 tsp
cream cheese 1.39 tsp
sour cream 1.39 tsp
tartar sauce 0.69 tsp
lard 0.46 tsp
veg shortening 0.46 tsp
 Carbohydrate (raw) Amount
alfalfa sprouts 247.5 grams
broccoli 142 grams
cabbage 200.25 grams
cauliflower 200 grams
celery 240 grams
cucumber 1 (9 in)
lettuce, iceburg 1 head
lettuce, romaine 336 grams
mushrooms 210 grams
onions 105.6 grams
peppers 186.25 grams
radishes 232 grams
salsa 118.81 ml
snow peas 147.75 grams
spinach 120 grams
tomato 180 grams
apple 0.5 ea
apple sauce (unsweetened) 91.5 grams
apricots 3 small
blackberries 72 grams
cantalope 39 grams
cherries 7 ea
fruit cocktail (light syrup) 79.86 grams
blueberries 72.5 grams
grapes (European varieties) 80 grams
grapefruit 0.5 ea
honeydew 85 grams
kiwi 1 ea
lemon 1 ea
nectarine 0.5 ea
orange 0.5 ea
peach 1 ea
pear 0.5 ea
pineapple 77.5 grams
plum 1 ea
raspberries 61.5 grams
strawberries 144 grams
tangerine 1 ea
watermelon 76 grams
Insert number of blocks 1

Unfavorable Carbohydrates
Vegetables Amount Grains/Breads Amount
acorn squash (cooked) 52.5 grams bagel 0.25 ea
baked beans 31.75 grams barley 1.04 tbsp
beets (cooked) 85 grams biscuit 0.25 ea
butternut squash (ckd 67.65 grams baked potato 40.26 grams
cooked carrots 78 grams bread crumbs 14.18 grams
french fries 5 ea bread 0.5 slice
lima beans (cooked) 47 grams bread stick 1 ea
peas (cooked) 64.68 grams buckwheat 14.18 grams
pinto beans (cooked) 42.75 grams bulgur wheat 14.18 grams
potato, boiled 51.48 grams cereal 14.18 grams
potato, mashed 42 grams corn bread 2.54 sq cm
refried beans 63 grams cornstarch 5.55 tsp
s. potato, baked 0.33 (5 in) croissant 0.25 ea
s. potato, mashed 51 grams crouton 5.6 grams
Fruit Amount donut 0.25 ea
banana 0.33 (9in) english muffin 0.25 ea
cranberries 23.75 grams flour 2.08 tsp
cranberry sauce 5.55 tsp granola 14.18 grams
dates 2 ea grits 79.86 grams
figs 0.75 ea muffins 0.25 ea
guava 82.5 grams noodles (cooked) 40 grams
kumquat 3 ea instant oatmeal 0.5 pkt
mango 54.45 grams pasta, cooked 35 grams
papaya 92.4 grams pancake 0.5 (4 in)
prunes 2 ea pita bread 0.25 ea
raisins 1.04 tbsp popcorn 22 grams
Fruit Juice Amount rice (cooked) 3.12 tbsp
apple juice 77.94 ml rice cakes 1 ea
cranberry juice 59.11 ml roll (ham/hotdog) 0.25 ea
fruit punch 59.11 ml taco shell 1 ea
grape juice 58.96 ml tortilla (corn) 1 (6 in)
grapefruit juice 89.06 ml tortilla (flour) 0.5 (6 in)
lemon juice 78.17 ml waffle 0.5 ea
orange juice 88.57 ml
pineapple juice 58.96 ml
tomato juice 176.94 ml

25
 Condiments Amount
BBQ sauce 2.08 tbsp
ketchup 2.08 tbsp
cocktail sauce 2.08 tbsp
honey 0.52 tbsp
jelly/jam 2.77 tsp
plum sauce 1.56 tbsp
molasses 2.77 tsp
relish 5.55 tsp
steak sauce 2.08 tbsp
brown sugar 2.08 tsp
granulated sugar 2.77 tsp
confectioners sugar 1.04 tbsp
maple syrup 2.77 tsp
teriyaki sauce 1.56 tbsp
Alcohol Amount
beer 0.42 pint
beer 236.59 ml
liquor 1 shot
wine 0.21 pint
wine 118.29 ml
Snacks Amount
chocolate bar 14.18 grams
corn chips 14.18 grams
graham cracker 1.5 ea
ice cream 36 grams
potato chips (1/2 of 8oz bag) 113.5 grams
pretzels 14.18 grams
tortilla chips 14.18 grams
saltine crackers 4 ea