Since I can’t find it, I decided to reproduce something similar below. Somewhere along the way I saw a very cool chart that showed body weight above each calorie target level and then the corresponding containers below them. 21 Day Fix Calorie Target and Container Chart You should NEVER go below 1200 calories in a day – it is not healthy over an extended period of time. Very important! If your calorie target calculates below 1200, roundup to the 1200 level. Multiply your body weight by 11 and add 900 calories. Multiply your body weight by 11 and add 400 calories. If you wanted to maintain weight, use this equation:

And then, subtract 750 from your caloric needs – this equals your calorie target. Then, add 400 to your baseline calories to equal your daily caloric needs.Ĭ. Take your current body weight in pounds and multiply that number by 11 to calculate your baseline calories.ī. This is the equation to use if you’re looking to lose weight on the program:Ī. To match your calorie level to the amount of containers you should be consuming on a daily basis ,you first need to do a little math. Calculating Your 21 Day Fix Calorie Level The above is covered in greater detail in the 21 Day Fix eating plan, I have created a 21 Day Fix food list and sample diet here for people also. What a lot of people don’t know about the portion control diet is that it is also macro-nutrient portioned, meaning you get the right percentage of proteins, carbs, and fats to keep you body running optimally to fuel your body for your workouts and overall health. You also get replacement food containers that you can substitute for different beverages and treats throughout the week, these are limited but are what makes the diet very livable. There is also the free food category that consists of herbs, spices, sauces, extracts, and a few more. Orange container = seeds, nuts, and dressings The portions are broken into seven particular colored containers:īlue container = healthy fats and cheeses The diet is often referred to as a portion control diet, which basically means you get your correct portions of vegetables, fruits, lean proteins, and healthy fats each day, without over consuming calories. But we will cover that area towards the bottom of this post. I hear more often that eating all of the food that the 21 Day Fix diet allows each day is difficult for lots of folks. Actually, you are probably not going to be very hungry on the plan at all. In this this post, I’ll explain how to figure out your daily calorie/container intake for the 21 Day Fix portion control diet.ĭon’t worry you’re not going to starve on this innovative color coded container based diet.

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