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

10

Insert the number of blocks you want to calc

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 us
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 cre
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

on, 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.

block guide that I use

he Zone Diet was created by Barry Sears.

ams of fat in

Block Guide by Front Range CrossFit

Breakfast
2
3
3
4
4
5
5
4
5
5
5

Lunch
2
3
3
4
4
5
5
4
5
5
5

Snack
2
1
2
1
2
1
2
4
3
4
5

Calorie Block Calculator

Number of blocks
PROTEIN
Number of blocks
CARBS
Number of blocks
FAT
Number of Calories* =

Dinner
2
3
3
4
4
5
5
4
5
5
5

Snack
2
1
2
1
2
1
2
4
3
4
5

Total Daily Blocks

10
11
13
14
16
17
19
20
21
23
25

Body
Small F
Medium
Large F
Athletic well-m
Small
Medium
Large
Extra La
Hard-g
Large Ha
Athletic well-m

by "Angry G"
10
280
1
36
1
27
344

*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)
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

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

Protein (cooked)
chicken breast
turkey breast
ground turkey
veal
beef
ground beef
canadian bacon
corned beef
duck
ham
lamb
ground lamb
pork
ground pork
calamari
catfish
clams
crabmeat
flounder/sole
lobster
salmon
scallops
swordfish
shrimp
tuna steak
canned tuna
whole egg
egg whites

Amount
4
4
6
4
4
6
4
4
6
4
4
6
4
6
6
6
6
6
6
6
6
6
6
6
6
4
4
8

oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
large
large

Carbohydrate (cooked)
artichoke
asparagus
broccoli
brussel sprouts
cabbage
cauliflower
eggplant
leeks
onions
spaghetti squash
spinach
tomato sauce
tomatoes
yellow squash
zucchini
Fat
almonds
avocado
macadamia nuts
olives
walnuts
olive oil
tahini
guacamole
sesame oil
sunflower seeds
pistachio (kernel)

Amount
12
4
4
20
4
1.32
1.32
2
1.32
1
24

Amount
4
small
48
spears
5
cup
3
cup
5.32
cup
5
cup
6
cup
4
cup
2
cup
4
cup
5.32
cup
2
cup
3
cup
5
cup
5.32
cup
Amount
ea
tbsp
ea
ea
ea
tsp
tsp
tbsp
tsp
tsp
ea

Carbohydrate (raw)
alfalfa sprouts
broccoli
cabbage
cauliflower
celery
cucumber
lettuce, iceburg
lettuce, romaine
mushrooms
onions
peppers
radishes
spinach
tomato
apple (40)
apricots
blackberries
cantalope
cherries
blueberries
grapes
grapefruit
honeydew
kiwi
lemon
nectarine
orange
peach
pear
pineapple
plum
raspberries
strawberries
tangerine
watermelon
banana
dates
figs
guava
kumquat
mango
papaya

Amount
30
cup
8
cup
9
cup
8
cup
8
cup
4
(9 in)
4
head
24
cup
12
cup
2.64
cup
5
cup
8
cup
16
cup
4
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

Insert number of blocks

Fat
almonds
avocado
canola oil
macadamia nuts
olives
peanut butter
peanuts
cashews
walnuts
peanut oil
olive oil
tahini
guacamole
vegetable oil
mayonnaise
mayo light
sesame oil
sunflower seeds
bacon bits
butter
half and half
cream, light
cream cheese
sour cream
tartar sauce
lard
veg shortening
pistachio (kernel)

Amount
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

Insert number of blocks

Protein (cooked)
chicken breast
turkey breast
ground turkey
veal
beef
ground beef
canadian bacon
corned beef
duck
ham
lamb
ground lamb
pork
ground pork
calamari
catfish
clams
crabmeat
flounder/sole
lobster
salmon
scallops
swordfish
shrimp
tuna steak
canned tuna
protein powder
soy burgers
soy sausage
soy cheese
firm tofu
soft tofu
whole egg
egg whites
egg substitute
cheese
cottage cheese
feta cheese
ricotta cheese

Amount
1
1
1.5
1
1
1.5
1
1
1.5
1
1
1.5
1
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1
1.5
1
1
7
0.5
2
1
2
3
1
2
0.25
1
0.25
1.5
2

oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
grams
patty
links
oz
oz
oz
large
large
cup
oz
cup
oz
oz

Carbohydrate (cooked)
oatmeal
artichoke
asparagus
green beans
black beans
broccoli
brussel sprouts
cabbage
cauliflower
chick peas (garbanzo beans)
dill pickles
eggplant
kidney beans
leeks
lentils
onions
saurkraut
spaghetti squash
spinach
tomato sauce
tomatoes
yellow squash
zucchini
Combo Items*
milk
yogurt
soybeans
soymilk

Amount
1
0.5
0.25
1

*Note: combo items contain 1 block of protei

& 1 block of carbohyrates

Amount
0.33
cup
1
small
12
spears
1
cup
0.25
cup
1.25
cup
0.75
cup
1.33
cup
1.25
cup
0.25
cup
3
(3 in)
1.5
cup
0.25
cup
1
cup
0.25
cup
0.5
cup
1
cup
1
cup
1.33
cup
0.5
cup
0.75
cup
1.25
cup
1.33
cup
Amount
cup
cup
cup
cup

tain 1 block of protein

Carbohydrate (raw)
alfalfa sprouts
broccoli
cabbage
cauliflower
celery
cucumber
lettuce, iceburg
lettuce, romaine
mushrooms
onions
peppers
radishes
salsa
snow peas
spinach
tomato
apple
apple sauce
apricots
blackberries
cantalope
cherries
fruit cocktail
blueberries
grapes
grapefruit
honeydew
kiwi
lemon
nectarine
orange
peach
pear
pineapple
plum
raspberries
strawberries
tangerine
watermelon

Amount
7.5
cup
2
cup
2.25
cup
2
cup
2
cup
1
(9 in)
1
head
6
cup
3
cup
0.66
cup
1.25
cup
2
cup
0.5
cup
0.75
cup
4
cup
1
cup
0.5
ea
0.375
cup
3
small
0.5
cup
0.25
cup
7
ea
0.33
cup
0.5
cup
0.5
cup
0.5
ea
0.5
cup
1
ea
1
ea
0.5
ea
0.5
ea
1
ea
0.5
ea
0.5
cup
1
ea
0.66
cup
1
cup
1
ea
0.5
cup

Insert number of blocks

Unfavorable Carbohydrates
Vegetables
Amount
acorn squash
1.125
cup
baked beans
0.375
cup
beets
1.5
cup
butternut squash
0.99
cup
cooked carrots
1.5
cup
french fries
15
ea
lima beans
0.75
cup
peas
0.99
cup
pinto beans
0.75
cup
potato, boiled
0.99
cup
potato, mashed
0.6
cup
refried beans
0.75
cup
s. potato, baked
0.99
(5 in)
s. potato, mashed
0.6
cup
Fruit
Amount
banana
0.99
(9in)
cranberries
0.75
cup
cranberry sauce
12
tsp
dates
6
ea
figs
2.25
ea
guava
1.5
cup
kumquat
9
ea
mango
0.99
cup
papaya
1.98
cup
prunes
6
ea
raisins
3
tbsp
Fruit Juice
Amount
apple juice
0.99
cup
cranberry juice
0.75
cup
fruit punch
0.75
cup
grape juice
0.75
cup
grapefruit juice
1.125
cup
lemon juice
0.99
cup
orange juice
1.125
cup
pineapple juice
0.75
cup
tomato juice
2.25
cup

Grains/Breads
bagel
barley
biscuit
baked potato
bread crumbs
bread
bread stick
buckwheat
bulgur wheat
cereal
corn bread
cornstarch
croissant
crouton
donut
english muffin
flour
granola
grits
muffins
noodles
instant oatmeal
pasta, cooked
pancake
pita bread
popcorn
rice
rice cakes
roll (ham/hotdog)
taco shell
tortilla (corn)
tortilla (flour)
waffle

Amount
0.75
3
0.75
0.99
1.5
1.5
3
1.5
1.5
1.5
3
12
0.75
0.6
0.75
0.75
4.5
1.5
0.99
0.75
0.75
1.5
0.75
1.5
0.75
6
9
3
0.75
3
3
1.5
1.5

Amount
ea
tbsp
ea
cup
oz
slice
ea
oz
oz
oz
sq in
tsp
ea
oz
ea
ea
tsp
oz
cup
ea
cup
pkt
cup
(4 in)
ea
cup
tbsp
ea
ea
ea
(6 in)
(6 in)
ea

Condiments
BBQ sauce
ketchup
cocktail sauce
honey
jelly/jam
plum sauce
molasses
relish
steak sauce
brown sugar
granulated sugar
confectioners sugar
maple syrup
teriyaki sauce
Alcohol
beer
liquor
wine
Snacks
chocolate bar
corn chips
graham cracker
ice cream
potato chips
pretzels
tortilla chips
saltine crackers

Amount
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
Amount
24
oz
3
oz
12
oz
Amount
1.5
oz
1.5
oz
4.5
ea
0.75
cup
1.5
cup
1.5
oz
1.5
oz
12
ea

Insert number of blocks

Protein (cooked)
chicken breast
turkey breast
ground turkey
veal
beef
ground beef
canadian bacon
corned beef
duck
ham
lamb
ground lamb
pork
ground pork
calamari
catfish
clams
crabmeat
flounder/sole
lobster
salmon
scallops
swordfish
shrimp
tuna steak
canned tuna
protein powder
soy burgers
soy sausage
soy cheese
firm tofu
soft tofu
whole egg
egg whites
egg substitute
cheese
cottage cheese
feta cheese
ricotta cheese
Fat

Amount
28.35
grams
28.35
grams
42.53
grams
28.33
grams
28.35
grams
42.53
grams
28.35
grams
28.35
grams
42.53
grams
28.35
grams
28.35
grams
42.53
grams
28.35
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
42.53
grams
28.35
grams
7
grams
0.5
patty
2
links
28.35
grams
56.7
grams
85.05
grams
1
large
2
large
59.15
ml
28.35
grams
59.15
ml
42.35
grams
56.7
grams
Amount

Carbohydrate (cooked)
oatmeal
artichoke
asparagus
green beans
black beans
broccoli
brussel sprouts
cabbage
cauliflower
chick peas (garbanzo beans)
dill pickles
eggplant
kidney beans
leeks
lentils
onions
sauerkraut
spaghetti squash
spinach
tomato sauce
tomatoes
yellow squash
zucchini
Combo Items*
milk (nonfat)
yogurt (nonfat)
soybeans (cooked)
soymilk

Amount
236.89
122.5
45
235.58

*Note: combo items contain 1 block of protei

& 1 block of carbohyrates

almonds
avocado
canola oil
macadamia nuts
olives
peanut butter
peanuts
cashews
walnuts
peanut oil
olive oil
tahini
guacamole
vegetable oil
mayonnaise
mayo light
sesame oil
sunflower seeds
bacon bits
butter
half and half
cream, light
cream cheese
sour cream
tartar sauce
lard
veg shortening

3
1
0.46
1
5
0.69
6
3
0.5
0.46
0.46
0.46
0.5
0.46
0.46
1
0.46
0.25
2.07
0.46
1.04
0.69
1.39
1.39
0.69
0.46
0.46

ea
tbsp
tsp
ea
ea
tsp
ea
ea
ea
tsp
tsp
tsp
tbsp
tsp
tsp
tsp
tsp
tsp
tsp
tsp
tbsp
tsp
tsp
tsp
tsp
tsp
tsp

Amount
51.48
grams
1
small
12
spears
125
grams
43
grams
195
grams
117
grams
375
grams
155
grams
60
grams
3
(3 in)
148.5
grams
44.25
grams
104
grams
49.5
grams
105
grams
142
grams
155
grams
239.4
grams
118.29
ml
180
grams
256.25
grams
239.4
grams
Amount
ml
grams
grams
ml

tain 1 block of protein

Carbohydrate (raw)
alfalfa sprouts
broccoli
cabbage
cauliflower
celery
cucumber
lettuce, iceburg
lettuce, romaine
mushrooms
onions
peppers
radishes
salsa
snow peas
spinach
tomato
apple
apple sauce (unsweetened)
apricots
blackberries
cantalope
cherries
fruit cocktail (light syrup)
blueberries
grapes (European varieties)
grapefruit
honeydew
kiwi
lemon
nectarine
orange
peach
pear
pineapple
plum
raspberries
strawberries
tangerine
watermelon

Amount
247.5
grams
142
grams
200.25
grams
200
grams
240
grams
1
(9 in)
1
head
336
grams
210
grams
105.6
grams
186.25
grams
232
grams
118.81
ml
147.75
grams
120
grams
180
grams
0.5
ea
91.5
grams
3
small
72
grams
39
grams
7
ea
79.86
grams
72.5
grams
80
grams
0.5
ea
85
grams
1
ea
1
ea
0.5
ea
0.5
ea
1
ea
0.5
ea
77.5
grams
1
ea
61.5
grams
144
grams
1
ea
76
grams

Insert number of blocks

Unfavorable Carbohydrates
Vegetables
Amount
acorn squash (cooked)
52.5
grams
baked beans
31.75
grams
beets (cooked)
85
grams
butternut squash (ckd) 67.65
grams
cooked carrots
78
grams
french fries
5
ea
lima beans (cooked)
47
grams
peas (cooked)
64.68
grams
pinto beans (cooked)
42.75
grams
potato, boiled
51.48
grams
potato, mashed
42
grams
refried beans
63
grams
s. potato, baked
0.33
(5 in)
s. potato, mashed
51
grams
Fruit
Amount
banana
0.33
(9in)
cranberries
23.75
grams
cranberry sauce
5.55
tsp
dates
2
ea
figs
0.75
ea
guava
82.5
grams
kumquat
3
ea
mango
54.45
grams
papaya
92.4
grams
prunes
2
ea
raisins
1.04
tbsp
Fruit Juice
Amount
apple juice
77.94
ml
cranberry juice
59.11
ml
fruit punch
59.11
ml
grape juice
58.96
ml
grapefruit juice
89.06
ml
lemon juice
78.17
ml
orange juice
88.57
ml
pineapple juice
58.96
ml
tomato juice
176.94
ml
25

Grains/Breads
bagel
barley
biscuit
baked potato
bread crumbs
bread
bread stick
buckwheat
bulgur wheat
cereal
corn bread
cornstarch
croissant
crouton
donut
english muffin
flour
granola
grits
muffins
noodles (cooked)
instant oatmeal
pasta, cooked
pancake
pita bread
popcorn
rice (cooked)
rice cakes
roll (ham/hotdog)
taco shell
tortilla (corn)
tortilla (flour)
waffle

Amount
0.25
1.04
0.25
40.26
14.18
0.5
1
14.18
14.18
14.18
2.54
5.55
0.25
5.6
0.25
0.25
2.08
14.18
79.86
0.25
40
0.5
35
0.5
0.25
22
3.12
1
0.25
1
1
0.5
0.5

Amount
ea
tbsp
ea
grams
grams
slice
ea
grams
grams
grams
sq cm
tsp
ea
grams
ea
ea
tsp
grams
grams
ea
grams
pkt
grams
(4 in)
ea
grams
tbsp
ea
ea
ea
(6 in)
(6 in)
ea

Condiments
BBQ sauce
ketchup
cocktail sauce
honey
jelly/jam
plum sauce
molasses
relish
steak sauce
brown sugar
granulated sugar
confectioners sugar
maple syrup
teriyaki sauce
Alcohol
beer
beer
liquor
wine
wine
Snacks
chocolate bar
corn chips
graham cracker
ice cream
potato chips (1/2 of 8oz bag)
pretzels
tortilla chips
saltine crackers

Amount
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
Amount
0.42
pint
236.59
ml
1
shot
0.21
pint
118.29
ml
Amount
14.18
grams
14.18
grams
1.5
ea
36
grams
113.5
grams
14.18
grams
14.18
grams
4
ea