A few weeks back I wrote about much I need to eat. However, the numbers really didn’t really make sense using the Zone ratio calculations of 30% protein, 40% carbs and 30% fat for calories. They seemed extremely high as I couldn’t imagine attempting to consume 240g of protein a day.
So I redid the calculations based on the actual formula in Enter The Zone. The numbers worked out to be about half of what I previously calculated. whew. The original Zone formula works like this.
- Determine the amount of lean body mass you have
- Determine your activity level in Appendix E of Enter The Zone
- Multiply your lean body mass by your activity level, this gives you your protein requirements. Divide by 7 to get the number of blocks you need to eat per day.
Using the method above and the information I from the Bodycomp scan:
- Lean body mass: 138lbs
- Activity Level: 0.8 (Crossfit 3 to 4 times a week)
- Appendix E says I need 112g of protein a day.
Okay, 112g of protein works out to exactly 16 protein zone blocks. Here are the relationships between the proteins, carbs and fats to zone blocks.
- 7 grams of protein = 1 zone block
- 9 grams of carbohydrates = 1 zone block
- 1.5 grams of fat = 1 zone block
The Zone recommends a ratio of 1:1:1 for protein, carbs and fat. I will need to spread 112g of protein, 114 grams of carbs and 24 grams of fat throughout the day into 3 meals and 2 snacks. One alarming thing is that if you add up the calories it seems very low:
(112 * 4) + (114 * 4) + (24 * 9) = 1120 calories a day.
I got the calorie calculations from: http://www.nutristrategy.com/nutrition/calories.htm. For the sake of accuracy there are a few other sites that confirm that 4 calories = 1g of protein, 4 calories = 1g of carbs and 9 calories = 1g of fat.
I’ll run this by my trainers at Crossfit to see what their opinions are.