Another way to count calories part two – what the zone method is

Here is what you need to know about Zone:

1. Zone is based around eating 40% of your daily calories from carbohydrates, 30% from fat, and 30% from protein. This gives us a well-rounded diet that supports our lifestyle in the most efficient way.
2. We encourage investing in a food scale. You can find these at most supermarkets or on Amazon. You will not need a fancy food scale, so find one that is on sale!
3. Zone uses what’s called “blocks” in each “block” there is 3g fat, 7g protein, and 9g carbohydrates. These blocks are based on calories per gram: fat has 9 cal/g, protein has 4 cal/g, and carbohydrates have 4 cal/g. Below is the math behind this so that you can see why blocks are split in this way:
   1. Fat: 9cal x 3g = 27 calories per block (30%)
   2. Protein: 4cal x 7g = 28 calories per block (30%)
   3. Carbohydrates: 4cal x 9g = 36 calories per block (40%)
4. Below is a table to determine how many blocks of food you should eat per day (there is also a very complex way that involves getting an InBody scan to determine your lean body mass. If you are interested in this way, you should send us an email). For the purposes of this article, we will reference the table 

(CrossFit Level 1 Training Guide, 56)

Consider your height and body frame when determining your block prescription. For example, a “small female” might be an adult female who is shorter than 5’3 and has a petite body frame. A “large female” might be above 5’7 with broad shoulders. These determinations should *not* be made based on weight, they should be made based on body frame.

After you determine your body type, find the number of “total blocks.” Keep this number handy because we will reference it later.  

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References: 
​http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

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