your Body Fat Calculator Results

Body Fat %

Your body fat percentage represents the proportion of your total body weight made up of both essential fat (required for survival) and stored fat.

Body Fat weight (lbs):

The total number of pounds in your body that are composed of fat tissue.

Lean Body Mass (lbs):

Everything in your body that is not fat; muscle, bone, organs, and water.

Daily Protein Requirement (grams):

An estimate of how much protein you need each day to help maintain 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.

What Your Results Mean

These results are based on general guidelines from the American Council on Exercise.

For long-term health, the goal is a metabolically efficient body fat range, where your body functions in balance.

• Higher body fat can reduce metabolic efficiency over time
• Very low body fat can impact recovery, immunity, and stress response

The key is balance, not extremes.

Maintaining lean body mass is also critical.

Aim to spread protein evenly across meals, paired with balanced carbohydrates to support metabolic control.

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).