The Zone Body Fat Calculator

a man and a women measuring their wastes with a tape measure

86% Of People Begin Their Zone Diet Journey Here

The starting point to reach the Zone comes the knowledge of your current percent body fat (a marker of existing inflammation) and your personal protein requirements upon which the rest of the Zone diet is based upon. 

The Zone Body Fat and Protein Calculator is personalized to you. It takes into account your gender, weight, and physical activity levels. It provides you with the amount of protein you need on a daily basis to maintain muscle mass while you lose excess body fat. That amount of protein also determines the balance of carbohydrate and fat you need at each meal to generate the necessary hormonal response to reduce inflammation.  The Zone is all about balancing these macronutrients (protein, carbs, and fat) at every meal and snack so that you can maintain or build lean body mass while decreasing body fat.

What To Expect After You Enter Your Measurements

In addition to your percent body fat, your results from the Body Fat Calculator will include how many Zone Food Blocks you should consume. Foods blocks are just a measurement we assign to protein, carbohydrate, and fat to ensure you get the right Zone balance each day. This is the most precise way to get to the Zone. Our Food Block Guide will help you assemble meals and snacks that fit your lifestyle and our recipe section provides Zone balanced meals and snacks that are easy to prepare.

Measure Your Body Fat Below And Get Your Personalized Recommendations

  • Female
  • Male

Female Body Fat Calculator

  • Please enter a number greater than or equal to 50.
    (Round to nearest five pounds, i.e., 120 or 145)
  • Please enter a number greater than or equal to 55.
    (Take off your shoes, and use half-inch increments, i.e., 62.5 or 64.0)
  • Please enter a number greater than or equal to 20.
    (Measure at the belly button, and use half-inch increments, i.e., 26.5 or 30.0)
  • Please enter a number greater than or equal to 25.
    (Measure at widest point, keep tape level, and use half-inch increments, i.e., 30.0 or 30.5)
  • This field is for validation purposes and should be left unchanged.

Male Body Fat Calculator

  • Please enter a number greater than or equal to 50.
    (Round to nearest five pounds, i.e., 175 or 200)
  • Please enter a number greater than or equal to 55.
    (Take off your shoes, and use half-inch increments, i.e., 65.5 or 70.0)
  • Please enter a number greater than or equal to 20.
    (Measure at the belly button, and use half-inch increments, i.e., 33 or 34.5)
  • Please enter a number greater than or equal to 3.
    (Measure your dominant hand above your wrist bone where your wrist bends. Use half-inch increments, i.e., 7 or 7.5)
  • This field is for validation purposes and should be left unchanged.