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 use
You will see this at the top of the calculator pages:
Insert number of blocks X Insert the number of blocks you want to calcu
The calculator will then determine the measurement of each item on the worksheet to correspond wit
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 u
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 cr
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
son, but it can be used for a single person.

cks you want to calculate where the X is.

eet to correspond with the number of blocks entered.

n block guide that I use

the Zone Diet was created by Barry Sears.

ams of fat in
 Block Guide by Front Range CrossFit

Breakfast Lunch Snack Dinner Snack Total Daily Blocks Body

2 2 2 2 2 10 Small F
3 3 1 3 1 11 Medium
3 3 2 3 2 13 Large F
4 4 1 4 1 14 Athletic well-m
4 4 2 4 2 16 Small
5 5 1 5 1 17 Medium
5 5 2 5 2 19 Large
4 4 4 4 4 20 Extra Lar
5 5 3 5 3 21 Hard-g
5 5 4 5 4 23 Large Har
5 5 5 5 5 25 Athletic well-m

Calorie Block Calculator by "Angry G"

Number of blocks 20
PROTEIN 560
Number of blocks 20
CARBS 720
Number of blocks 40
FAT 1080
Number of Calories* = 2380

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

Macronutrient to Calorie Calculator by "Angry G"

PROTEIN (g) 140 20
CARBS (g) 135 15
FAT (g) 75 25
Grams* Blocks

*Enter the number of grams of the macronutrient in this column and it will round to the nearest block
 Body Type
Small Female
Medium Female
Large Female
Athletic well-muscled Female
Small Male
Medium Male
Large Male
Extra Large Male
Hard-gainer
Large Hard-gainer
Athletic well-muscled Male

. The difference is ~ 200-400 calories more then the given number.

to the nearest block

Insert number of blocks 1

Protein (cooked) Amount Carbohydrate (cooked)

chicken breast 1 oz artichoke
turkey breast 1 oz asparagus
ground turkey 1.5 oz broccoli
veal 1 oz brussel sprouts
beef 1 oz cabbage
ground beef 1.5 oz cauliflower
canadian bacon 1 oz eggplant
corned beef 1 oz leeks
duck 1.5 oz onions
ham 1 oz spaghetti squash
lamb 1 oz spinach
ground lamb 1.5 oz tomato sauce
pork 1 oz tomatoes
ground pork 1.5 oz yellow squash
calamari 1.5 oz zucchini
catfish 1.5 oz
clams 1.5 oz Fat Amount
crabmeat 1.5 oz almonds 3
flounder/sole 1.5 oz avocado 1
lobster 1.5 oz macadamia nuts 1
salmon 1.5 oz olives 5
scallops 1.5 oz walnuts 1
swordfish 1.5 oz olive oil 0.33
shrimp 1.5 oz tahini 0.33
tuna steak 1.5 oz guacamole 0.5
canned tuna 1 oz sesame oil 0.33
whole egg 1 large sunflower seeds 0.25
egg whites 2 large pistachio (kernel) 6
 Amount Carbohydrate (raw) Amount
1 small alfalfa sprouts 7.5 cup
12 spears broccoli 2 cup
1.25 cup cabbage 2.25 cup
0.75 cup cauliflower 2 cup
1.33 cup celery 2 cup
1.25 cup cucumber 1 (9 in)
1.5 cup lettuce, iceburg 1 head
1 cup lettuce, romaine 6 cup
0.5 cup mushrooms 3 cup
1 cup onions 0.66 cup
1.33 cup peppers 1.25 cup
0.5 cup radishes 2 cup
0.75 cup spinach 4 cup
1.25 cup tomato 1 cup
1.33 cup apple (40) 0.5 ea
apricots 3 small
Amount blackberries 0.5 cup
ea cantalope 0.25 cup
tbsp cherries 7 ea
ea blueberries 0.5 cup
ea grapes 0.5 cup
ea grapefruit 0.5 ea
tsp honeydew 0.5 cup
tsp kiwi 1 ea
tbsp lemon 1 ea
tsp nectarine 0.5 ea
tsp orange 0.5 ea
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
banana 0.33 (9in)
dates 2 ea
figs 0.75 ea
guava 0.5 cup
kumquat 3 ea
mango 0.33 cup
papaya 0.66 ea
Insert number of blocks 1

Fat Amount
almonds 3 ea
avocado 1 tbsp
canola oil 0.33 tsp
macadamia nuts 1 ea
olives 5 ea
peanut butter 0.5 tsp
peanuts 6 ea
cashews 3 ea
walnuts 0.5 ea
peanut oil 0.33 tsp
olive oil 0.33 tsp
tahini 0.33 tsp
guacamole 0.5 tbsp
vegetable oil 0.33 tsp
mayonnaise 0.33 tsp
mayo light 1 tsp
sesame oil 0.33 tsp
sunflower seeds 0.25 tsp
bacon bits 1.5 tsp
butter 0.33 tsp
half and half 1 tbsp
cream, light 0.5 tsp
cream cheese 1 tsp
sour cream 1 tsp
tartar sauce 0.5 tsp
lard 0.33 tsp
veg shortening 0.33 tsp
pistachio (kernel) 6 ea
Insert number of blocks 1

Protein (cooked) Amount Carbohydrate (cooked)

chicken breast 1 oz oatmeal
turkey breast 1 oz artichoke
ground turkey 1.5 oz asparagus
veal 1 oz green beans
beef 1 oz black beans
ground beef 1.5 oz broccoli
canadian bacon 1 oz brussel sprouts
corned beef 1 oz cabbage
duck 1.5 oz cauliflower
ham 1 oz chick peas (garbanzo beans)
lamb 1 oz dill pickles
ground lamb 1.5 oz eggplant
pork 1 oz kidney beans
ground pork 1.5 oz leeks
calamari 1.5 oz lentils
catfish 1.5 oz onions
clams 1.5 oz saurkraut
crabmeat 1.5 oz spaghetti squash
flounder/sole 1.5 oz spinach
lobster 1.5 oz tomato sauce
salmon 1.5 oz tomatoes
scallops 1.5 oz yellow squash
swordfish 1 oz zucchini
shrimp 1.5 oz
tuna steak 1 oz Combo Items* Amount
canned tuna 1 oz milk 1
protein powder 7 grams yogurt 0.5
soy burgers 0.5 patty soybeans 0.25
soy sausage 2 links soymilk 1
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
 Amount Carbohydrate (raw) Amount
0.33 cup alfalfa sprouts 7.5 cup
1 small broccoli 2 cup
12 spears cabbage 2.25 cup
1 cup cauliflower 2 cup
0.25 cup celery 2 cup
1.25 cup cucumber 1 (9 in)
0.75 cup lettuce, iceburg 1 head
1.33 cup lettuce, romaine 6 cup
1.25 cup mushrooms 3 cup
0.25 cup onions 0.66 cup
3 (3 in) peppers 1.25 cup
1.5 cup radishes 2 cup
0.25 cup salsa 0.5 cup
1 cup snow peas 0.75 cup
0.25 cup spinach 4 cup
0.5 cup tomato 1 cup
1 cup apple 0.5 ea
1 cup apple sauce 0.38 cup
1.33 cup apricots 3 small
0.5 cup blackberries 0.5 cup
0.75 cup cantalope 0.25 cup
1.25 cup cherries 7 ea
1.33 cup fruit cocktail 0.33 cup
blueberries 0.5 cup
Amount grapes 0.5 cup
cup grapefruit 0.5 ea
cup honeydew 0.5 cup
cup kiwi 1 ea
cup lemon 1 ea
nectarine 0.5 ea
tain 1 block of protein 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 1.13 cup bagel 0.75
baked beans 0.38 cup barley 3
beets 1.5 cup biscuit 0.75
butternut squash 0.99 cup baked potato 0.99
cooked carrots 1.5 cup bread crumbs 1.5
french fries 15 ea bread 1.5
lima beans 0.75 cup bread stick 3
peas 0.99 cup buckwheat 1.5
pinto beans 0.75 cup bulgur wheat 1.5
potato, boiled 0.99 cup cereal 1.5
potato, mashed 0.6 cup corn bread 3
refried beans 0.75 cup cornstarch 12
s. potato, baked 0.99 (5 in) croissant 0.75
s. potato, mashed 0.6 cup crouton 0.6
Fruit Amount donut 0.75
banana 0.99 (9in) english muffin 0.75
cranberries 0.75 cup flour 4.5
cranberry sauce 12 tsp granola 1.5
dates 6 ea grits 0.99
figs 2.25 ea muffins 0.75
guava 1.5 cup noodles 0.75
kumquat 9 ea instant oatmeal 1.5
mango 0.99 cup pasta, cooked 0.75
papaya 1.98 cup pancake 1.5
prunes 6 ea pita bread 0.75
raisins 3 tbsp popcorn 6
Fruit Juice Amount rice 9
apple juice 0.99 cup rice cakes 3
cranberry juice 0.75 cup roll (ham/hotdog) 0.75
fruit punch 0.75 cup taco shell 3
grape juice 0.75 cup tortilla (corn) 3
grapefruit juice 1.13 cup tortilla (flour) 1.5
lemon juice 0.99 cup waffle 1.5
orange juice 1.13 cup
pineapple juice 0.75 cup
tomato juice 2.25 cup
Amount Condiments Amount
ea BBQ sauce 6 tbsp
tbsp ketchup 6 tbsp
ea cocktail sauce 6 tbsp
cup honey 1.5 tbsp
oz jelly/jam 6 tsp
slice plum sauce 4.5 tbsp
ea molasses 6 tsp
oz relish 12 tsp
oz steak sauce 6 tbsp
oz brown sugar 4.5 tsp
sq in granulated sugar 6 tsp
tsp confectioners sugar 3 tbsp
ea maple syrup 6 tsp
oz teriyaki sauce 4.5 tbsp
ea Alcohol Amount
ea beer 24 oz
tsp liquor 3 oz
oz wine 12 oz
cup Snacks Amount
ea chocolate bar 1.5 oz
cup corn chips 1.5 oz
pkt graham cracker 4.5 ea
cup ice cream 0.75 cup
(4 in) potato chips 1.5 cup
ea pretzels 1.5 oz
cup tortilla chips 1.5 oz
tbsp saltine crackers 12 ea
ea
ea
ea
(6 in)
(6 in)
ea
Insert number of blocks 1

Protein (cooked) Amount Carbohydrate (cooked)

chicken breast 28.35 grams oatmeal
turkey breast 28.35 grams artichoke
ground turkey 42.53 grams asparagus
veal 28.33 grams green beans
beef 28.35 grams black beans
ground beef 42.53 grams broccoli
canadian bacon 28.35 grams brussel sprouts
corned beef 28.35 grams cabbage
duck 42.53 grams cauliflower
ham 28.35 grams chick peas (garbanzo beans)
lamb 28.35 grams dill pickles
ground lamb 42.53 grams eggplant
pork 28.35 grams kidney beans
ground pork 42.53 grams leeks
calamari 42.53 grams lentils
catfish 42.53 grams onions
clams 42.53 grams sauerkraut
crabmeat 42.53 grams spaghetti squash
flounder/sole 42.53 grams spinach
lobster 42.53 grams tomato sauce
salmon 42.53 grams tomatoes
scallops 42.53 grams yellow squash
swordfish 42.53 grams zucchini
shrimp 42.53 grams
tuna steak 42.53 grams Combo Items* Amount
canned tuna 28.35 grams milk (nonfat) 236.89
protein powder 7 grams yogurt (nonfat) 122.5
soy burgers 0.5 patty soybeans (cooked) 45
soy sausage 2 links soymilk 235.58
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
 Amount Carbohydrate (raw) Amount
51.48 grams alfalfa sprouts 247.5 grams
1 small broccoli 142 grams
12 spears cabbage 200.25 grams
125 grams cauliflower 200 grams
43 grams celery 240 grams
195 grams cucumber 1 (9 in)
117 grams lettuce, iceburg 1 head
375 grams lettuce, romaine 336 grams
155 grams mushrooms 210 grams
60 grams onions 105.6 grams
3 (3 in) peppers 186.25 grams
148.5 grams radishes 232 grams
44.25 grams salsa 118.81 ml
104 grams snow peas 147.75 grams
49.5 grams spinach 120 grams
105 grams tomato 180 grams
142 grams apple 0.5 ea
155 grams apple sauce (unsweetened) 91.5 grams
239.4 grams apricots 3 small
118.29 ml blackberries 72 grams
180 grams cantalope 39 grams
256.25 grams cherries 7 ea
239.4 grams fruit cocktail (light syrup) 79.86 grams
blueberries 72.5 grams
Amount grapes (European varieties) 80 grams
ml grapefruit 0.5 ea
grams honeydew 85 grams
grams kiwi 1 ea
ml lemon 1 ea
nectarine 0.5 ea
tain 1 block of protein 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
baked beans 31.75 grams barley 1.04
beets (cooked) 85 grams biscuit 0.25
butternut squash (ckd) 67.65 grams baked potato 40.26
cooked carrots 78 grams bread crumbs 14.18
french fries 5 ea bread 0.5
lima beans (cooked) 47 grams bread stick 1
peas (cooked) 64.68 grams buckwheat 14.18
pinto beans (cooked) 42.75 grams bulgur wheat 14.18
potato, boiled 51.48 grams cereal 14.18
potato, mashed 42 grams corn bread 2.54
refried beans 63 grams cornstarch 5.55
s. potato, baked 0.33 (5 in) croissant 0.25
s. potato, mashed 51 grams crouton 5.6
Fruit Amount donut 0.25
banana 0.33 (9in) english muffin 0.25
cranberries 23.75 grams flour 2.08
cranberry sauce 5.55 tsp granola 14.18
dates 2 ea grits 79.86
figs 0.75 ea muffins 0.25
guava 82.5 grams noodles (cooked) 40
kumquat 3 ea instant oatmeal 0.5
mango 54.45 grams pasta, cooked 35
papaya 92.4 grams pancake 0.5
prunes 2 ea pita bread 0.25
raisins 1.04 tbsp popcorn 22
Fruit Juice Amount rice (cooked) 3.12
apple juice 77.94 ml rice cakes 1
cranberry juice 59.11 ml roll (ham/hotdog) 0.25
fruit punch 59.11 ml taco shell 1
grape juice 58.96 ml tortilla (corn) 1
grapefruit juice 89.06 ml tortilla (flour) 0.5
lemon juice 78.17 ml waffle 0.5
orange juice 88.57 ml
pineapple juice 58.96 ml
tomato juice 176.94 ml

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