How to Calculate Your 21 Day Fix Calorie and Container Level

If you have made it to this post, then you either have the 21 Day Fix program and need help figuring our your daily calorie/container intake, or you are thinking about giving this well-rounded diet a try and want to see how much food you will be allowed.

Don’t worry you’re not going to starve on this innovative color coded container based diet. Actually, you are probably not going to be very hungry on the plan at all. 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. But we will cover that area towards the bottom of this post.

Containers Explained

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. The portions are broken into seven particular colored containers:

Green container = vegetables
Purple container = fruits
Red container = proteins
Yellow container = carbohydrates
Blue container = healthy fats and cheeses
Orange container = seeds, nuts, and dressings
Teaspoon = oils and nut butters

There is also the free food category that consists of herbs, spices, sauces, extracts, and a few more. 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. :)

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.

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.

Calculating Your 21 Day Fix Calorie Level

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. But don’t worry – it’s super easy!

This is the equation to use if you’re looking to lose weight on the program:

A. Take your current body weight in pounds and multiply that number by 11 to calculate your baseline calories.

B. Then, add 400 to your baseline calories to equal your daily caloric needs.

C. And then, subtract 750 from your caloric needs – this equals your calorie target.

If you wanted to maintain weight, use this equation:

Multiply your body weight by 11 and add 400 calories.

If you wanted to gain weight, use this:

Multiply your body weight by 11 and add 900 calories.

Very important! If your calorie target calculates below 1200, roundup to the 1200 level. You should NEVER go below 1200 calories in a day – it is not healthy over an extended period of time.

21 Day Fix Calorie Target and Container Chart

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. Since I can’t find it, I decided to reproduce something similar below.

21 Day Fix Calorie & Container Calculation Chart

Match your body weight to the corresponding column in the top row and you have your calorie level and container amounts listed below.

Stream Beachbody workout anytime & anywhere with Beachbody On Demand

Stream Beachbody workout anytime & anywhere with Beachbody On Demand

Commonly Asked Questions

Q. As I lose weight, do I need to recalculate my calories?

A. Yes, I would recommend recalculating after every round of the exercise program if you have more than 10 lbs to lose or after each week if you have less than 10 lbs to lose.

Q. There is more food than I can possibly eat, what do I do?

A. You could try eating partial containers, or you could rotate the containers you can’t fit in. Try not to skip any containers you only get a single serving of each day or your teaspoons. I know people’s first tendency is to skip their one orange container or their teaspoons, but both are necessary for a healthy functioning body.

Q. How many meals should I eat in a day?

A. It is entirely up to you. Three main meals and two snacks is customary, although three larger meals or five smaller meals are fine too. It’s whatever works best for you.

Q. Do I eat the total amount of containers per day or per meal?

A. The total amount of containers is meant to be distributed throughout your day.

Did I miss something, need some help, or have a tip? Please leave a comment below.

173 Comments

  1. Amy July 31, 2015 Reply
    • Bethany Lyn August 1, 2015 Reply
      • Erlinda August 28, 2016
      • Bethany Lyn August 28, 2016
    • Rachael March 29, 2016 Reply
      • Bethany Lyn March 30, 2016
    • Sue April 22, 2016 Reply
      • Bethany Lyn April 23, 2016
    • Lisa May 11, 2016 Reply
      • Bethany Lyn May 11, 2016
    • Donna December 15, 2016 Reply
      • Bethany Lyn December 16, 2016
  2. Jessica July 31, 2015 Reply
    • Bethany Lyn August 1, 2015 Reply
  3. Iris N. Joseph August 1, 2015 Reply
    • Bethany Lyn August 1, 2015 Reply
  4. Shelly August 3, 2015 Reply
    • Bethany Lyn August 4, 2015 Reply
  5. Michelle I August 7, 2015 Reply
    • Bethany Lyn August 10, 2015 Reply
  6. Taleen August 11, 2015 Reply
    • Bethany Lyn August 13, 2015 Reply
  7. Regina August 12, 2015 Reply
    • Bethany Lyn August 12, 2015 Reply
  8. Lori August 12, 2015 Reply
    • Bethany Lyn August 12, 2015 Reply
  9. Carrie Shepherd August 17, 2015 Reply
    • Bethany Lyn August 18, 2015 Reply
  10. Kristy Andrade August 24, 2015 Reply
    • Bethany Lyn August 25, 2015 Reply
  11. Pamela Stephenson August 25, 2015 Reply
    • Bethany Lyn August 25, 2015 Reply
  12. Jovina August 31, 2015 Reply
    • Bethany Lyn September 1, 2015 Reply
  13. Cerra September 5, 2015 Reply
    • Bethany Lyn September 5, 2015 Reply
  14. Debra September 6, 2015 Reply
    • Bethany Lyn September 6, 2015 Reply
  15. Alli September 8, 2015 Reply
    • Bethany Lyn September 8, 2015 Reply
      • Karen January 8, 2017
      • Bethany Lyn January 9, 2017
  16. Tammy September 27, 2015 Reply
    • Bethany Lyn September 28, 2015 Reply
  17. Anna November 3, 2015 Reply
    • Bethany Lyn November 3, 2015 Reply
      • Anna November 4, 2015
      • Bethany Lyn November 5, 2015
  18. Chelsea Sharpe November 8, 2015 Reply
  19. Simlover00 November 22, 2015 Reply
    • Bethany Lyn November 23, 2015 Reply
  20. Nida November 22, 2015 Reply
    • Bethany Lyn November 23, 2015 Reply
  21. Sierra January 11, 2016 Reply
    • Bethany Lyn January 12, 2016 Reply
  22. Ray January 11, 2016 Reply
    • Bethany Lyn January 12, 2016 Reply
  23. rebecca January 18, 2016 Reply
    • Bethany Lyn January 20, 2016 Reply
  24. Jessica February 2, 2016 Reply
    • Bethany Lyn February 2, 2016 Reply
  25. Maria February 2, 2016 Reply
    • Bethany Lyn February 3, 2016 Reply
  26. Paula Harrington February 4, 2016 Reply
    • Bethany Lyn February 5, 2016 Reply
  27. Lindsay February 7, 2016 Reply
  28. Lindsay February 7, 2016 Reply
    • Bethany Lyn February 8, 2016 Reply
  29. maxine franklin February 9, 2016 Reply
    • Bethany Lyn February 11, 2016 Reply
  30. Mindy February 10, 2016 Reply
    • Bethany Lyn February 11, 2016 Reply
  31. Bobbie February 17, 2016 Reply
    • Bethany Lyn February 17, 2016 Reply
  32. Danielle February 26, 2016 Reply
    • Bethany Lyn February 27, 2016 Reply
    • joanne May 12, 2016 Reply
      • Bethany Lyn May 13, 2016
  33. Avi February 27, 2016 Reply
    • Bethany Lyn February 27, 2016 Reply
  34. Emily March 11, 2016 Reply
    • Bethany Lyn March 11, 2016 Reply
  35. ks March 11, 2016 Reply
    • Bethany Lyn March 14, 2016 Reply
  36. Lauren March 16, 2016 Reply
    • Bethany Lyn March 17, 2016 Reply
  37. d March 26, 2016 Reply
    • Bethany Lyn March 28, 2016 Reply
  38. Leanna March 28, 2016 Reply
    • Bethany Lyn March 30, 2016 Reply
  39. Patricia March 28, 2016 Reply
    • Bethany Lyn March 28, 2016 Reply
  40. Kristina April 1, 2016 Reply
    • Bethany Lyn April 2, 2016 Reply
  41. Ahmari April 2, 2016 Reply
    • Bethany Lyn April 3, 2016 Reply
  42. Emily April 6, 2016 Reply
    • Bethany Lyn April 6, 2016 Reply
  43. Mary Lynn April 13, 2016 Reply
    • Bethany Lyn April 14, 2016 Reply
  44. Melanie April 14, 2016 Reply
    • Bethany Lyn April 15, 2016 Reply
  45. GARY April 14, 2016 Reply
    • Bethany Lyn April 15, 2016 Reply
  46. Terry April 17, 2016 Reply
    • Bethany Lyn April 18, 2016 Reply
  47. jem April 18, 2016 Reply
    • Bethany Lyn April 18, 2016 Reply
  48. Monica April 20, 2016 Reply
    • Bethany Lyn April 20, 2016 Reply
  49. Cindy April 20, 2016 Reply
    • Bethany Lyn April 21, 2016 Reply
  50. Christina May 4, 2016 Reply
    • Bethany Lyn May 5, 2016 Reply
  51. Kaylyn May 11, 2016 Reply
    • Bethany Lyn May 13, 2016 Reply
  52. Jennifer May 11, 2016 Reply
    • Bethany Lyn May 12, 2016 Reply
  53. Marie May 13, 2016 Reply
    • Bethany Lyn May 13, 2016 Reply
  54. Julie May 13, 2016 Reply
    • Bethany Lyn May 15, 2016 Reply
  55. Janet May 17, 2016 Reply
    • Bethany Lyn May 19, 2016 Reply
  56. Briget June 13, 2016 Reply
    • Bethany Lyn June 13, 2016 Reply
  57. Angela Reid June 16, 2016 Reply
    • Bethany Lyn June 18, 2016 Reply
  58. Davy July 6, 2016 Reply
  59. Stephanie July 14, 2016 Reply
    • Bethany Lyn July 15, 2016 Reply
  60. Rich July 26, 2016 Reply
    • Bethany Lyn July 28, 2016 Reply
  61. Jen July 26, 2016 Reply
    • Bethany Lyn July 28, 2016 Reply
  62. Jessica July 27, 2016 Reply
    • Bethany Lyn July 28, 2016 Reply
  63. Daisy August 4, 2016 Reply
    • Bethany Lyn August 5, 2016 Reply
  64. Mallory August 5, 2016 Reply
    • Bethany Lyn August 8, 2016 Reply
  65. Hope August 15, 2016 Reply
    • Bethany Lyn August 15, 2016 Reply
  66. Zinal August 30, 2016 Reply
    • Bethany Lyn August 31, 2016 Reply
  67. Tiffany September 3, 2016 Reply
    • Bethany Lyn September 5, 2016 Reply
  68. Katie September 17, 2016 Reply
    • Bethany Lyn September 18, 2016 Reply
  69. Jamie September 18, 2016 Reply
    • Bethany Lyn September 18, 2016 Reply
  70. Cindy Tesch October 23, 2016 Reply
    • Bethany Lyn October 24, 2016 Reply
  71. Sharon December 31, 2016 Reply
    • Bethany Lyn December 31, 2016 Reply
  72. Penny December 31, 2016 Reply
    • Bethany Lyn December 31, 2016 Reply
  73. Myra Moritz January 9, 2017 Reply
    • Bethany Lyn January 9, 2017 Reply
  74. Jane January 16, 2017 Reply
    • Bethany Lyn January 16, 2017 Reply
  75. Karen January 20, 2017 Reply
    • Bethany Lyn January 20, 2017 Reply
  76. Krissi January 23, 2017 Reply
  77. Ali February 6, 2017 Reply
    • Bethany Lyn February 6, 2017 Reply
  78. Elizabeth February 12, 2017 Reply
    • Bethany Lyn February 12, 2017 Reply
  79. Kelsey February 13, 2017 Reply
    • Bethany Lyn February 13, 2017 Reply

Add a Comment

Your email address will not be published. Required fields are marked *