If you are a growing young person, add 0.2 ALF 5. If you use the calorie burn rates and the definition of activity levels to determine ALF for a representative day, the resulting ALF can be used as the sum of Steps 1 through 3 above. Her base ALF would be 0.6. She would get 0.25 additional ALF for being overweight. She would get 0.1 ALF for riding the bike.
Activity Blocks a day.
This limit is often around 1.5 lbs of body fat per week. Dr. Sears says it is not possible to lose more than 1.5 lbs of body fat a week. Exceptions to this limit could be possible for very overweight people, and people that exercise extensively, due to burning stored muscle fat in addition to body fat. If you are losing more than 1.5 lbs of fat a week after the first several weeks on the Zone paradigm you may want to increase your number of Blocks a day until the average fat lose rate approaches 1.5 Lbs a week. For example, if after a month you were losing 2.5 lbs of fat a week, you could increase your Blocks by up to 5 a day to bring the fat loss down to approximately 1.5 lbs a week.