Calculate your Zone Diet macronutrient targets and block requirements for the classic 40-30-30 anti-inflammatory eating plan.
The Zone Diet is an anti-inflammatory eating plan created by Dr. Barry Sears. It follows a 40-30-30 ratio (40% carbs, 30% protein, 30% fat) and uses a 'block' system to balance meals for optimal hormonal response.
Each block contains 7g protein, 9g carbs, and 1.5g fat (about 100 calories). You eat the same number of each block type per meal to maintain the 40-30-30 ratio. Most people need 11-16 blocks per day.
Focus on lean proteins, low-glycemic carbs (vegetables, fruits), and healthy fats (olive oil, nuts, avocado). Limit high-glycemic carbs, processed foods, and inflammatory fats to stay 'in the zone.'