In this this post, I’ll explain how to figure out your daily calorie/container intake for the 21 Day Fix portion control diet.
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.
Commonly Asked Questions
Q. Are you available to help?
A. Yes, just make sure i am your coach.
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.
Hi! I did my calculations correctly and it leaves me at 1124 calories/day. Isn’t that extremely low?
That is first level.
MY QUESTION HERE IS THIS -HOW DID 21 DAY FIX COME UP WITH THE FORMULA FOR THE WEIGHT LOSS ? I HAVE BEEN ALL OVER ON THE INTERNET AND THIS PROGRAM SEEMS TO BE THE EASIEST -BUT THERE IS NO CLAIM TO BACK UP THE FORMULA. IS THERE A BOOK THAT CAN BACK UP THE CLAIM FOR THE CALORIE FORMULA? PLUS -WHAT IS THE 400 MEAN ? MY WEIGHT -TIMES 11 – PLUS “400 ” -TAKE AWAY 750 –
I KNOW MY WEIGHT -I KNOW WHAT THE “11” MEANS (ITS THE ACTIVITY ) -I EVEN KNOW WHAT THE 750 MEANS -IT EQUALS (A POUND AND A HALF ) -SO WHAT IS THE 400 MEAN? IF IM NOT EXERCISING -CAN I TAKE THE 400 OUT? -IF YOU CAN GIVE ME ANY INFORMATION THAT WOULD BE GREAT! I HAVE THE BOOK AND I HAVE THE CUPS -AND THIS PIECE IS MISSING FROM THE BOOK.IT DOESNT EXPLAIN IT IN DETAIL. PLEASE WRITE BACK.
The adding of the 400 calories is to give a persons number of calories that person needs to maintain current bodyweight.
So does she remove the 400 if she doesn’t exercise (for weightloss)or just leave it in? I’m still confused myself.
Leave it in, because you still will be subtracting the 750. Bethany
Hi Bethany!
My name is Kay! I want to purchase these containers but I’m kind of confused. I weight 195 and I’m looking to use these for weight loss. After completing the math for the weight loss I came up with 1,795 calories. Do I go by my weight with the chart or with the calories I calculated? Thank you
Hi Kay, You can use either. They should end up being the smae.
I am on day 4 of 21 day fix but i keep wondering if i should put myself in a lower bracket. I am supposed to be in the highest bracket but that’s a LOT more calories than I ate before starting the program and the workouts are pretty much the only exercise I am getting. Should I put myself in the bracket with the amount of calories I was typically eating in a day (B or C) to be able to lose any weight?
I am in the exact same boat. I know eating more calories helps your metabolism, but I also don’t want to be miserably full all day. Did anyone ever answer this question?
Hi, it may feel like a lot of food because this program focuses on consuming Whole Foods. If you can’t eat all of your containers try eating mostly greens, reds
I would start at C and see how you feel there. I wouldn’t go all the way to B, I think that would be too big of a jump.
I’m sorta confused if I did the math an got 3,181 calories… Would I do the last bracket??
Yes according to the guide you would.
I am so confused how to use the containers. Even after reading the comments and finding out my caloric number needed. I noticed in one comment you mentioned anyone above 223 does 8 green, 5 purple, 7 red, 5 yellow, 1, blue, 1 orange, 8 tsp. Is this daily? Is to lose weight?
Yes this is daily and to lose weight.
I have the 21 day fix app and it doesn’t match the portions I get after doing the math myself. What do you think is more accurate? I am 155lbs and the app give me five veggies, 5 proteins. That seems like too much.
Hi Cat! Based on your weight (and looking at up-to-date Portion Fix program materials on BOD), you should be in plan A if you’re looking to lose weight. That gives you 4 veggies and 4 proteins. Hope that helps! If not, let me know.
Im searching everywhere and think maybe I am calculating wrong. Im doing 21 day fix and met my goal weight. Im now 158, and lean! I want to maintain however when I do the calculation of 158×11+400 im in a bracket with waaaaayyy too many containers! I have a hard time with 4 protein and 4 veg, I have no idea how I could eat 6! Am i doing something wrong? Can I drop down to a lower group to maintain?! Or am I calculating wrong. Im now on 9 week control freak and want tk make sure im getting the food I need without gaining. Thanks!
Calculation looks right to me. If you start gaining you could always drop down a bracket but I wouldn’t force feed yourself either.
Hey Toni, according to this calculation you forgot to -750. With my weight at 164lbs i am at 1450 calories a day. I am just starting the program next week. I believe you would be in the same bracket as me.
I have done the 21 Day workouts and I’ve done three rounds. I have only lost five pounds, which is unbelievably frustrating. I push myself, I’ve logged all my reps and increased reps and weights each week. I do not cheat and I do not skip workouts. I notice a huge difference in the calorie number I get when I do my calculations and the actual calories I’m consuming when I eat all of my containers. For example, when I eat all my containers, I usually average around 1400-1500 calories. But my formula of 191 x 11 + 400-750 = 1750 calorie intake. The number of containers and the calories they contain don’t equal the calories I’m supposedly supposed to be eating…should I eat more? I am so tired of hearing everyone’s 15 pounds lost in three weeks and that one guy in one of the workouts who has lost 35….any advice?
I understand your weight loss frustration but you are really are doing a great job! The scale is not always the best way to measure results, there are so many things that could affect your weight on a daily basis sometimes it is better to use a measuring tape or what you see in the mirror(or pictures) to track results. If you search “scale” on this site you will find a few articles of why it is not the best indicator of results. I would stick with the container system how it is laid out. I can tell you 15 pounds of actual “fat” loss in three weeks is unrealistic, it would be a lot of “water” weight that would be lost too. 35 pounds is over multiple rounds, likely a year or longer. Hope this helps.
My calorie says it is 3059/(after deducting 750) I follow the 223 and above?
Sounds right to me.
Hello,
i am 38 almost 39 and I’ve been doing this for a few weeks now. my weight fluctuates from 205-210 which puts me in the C category for the 21 day fix program. however i have not lost any weight and I’ve been doing this the food portion for about 3 weeks . I’ve been doing the workouts for about 6. its getting a little frustrating why i’m not loosing any weight. a lot of my weight is around my belly area. is there any adjustments i can make? i’m not sure why this isn’t working.
Hi Bethany,
Your inspiration and motivation is great! Thanks so much for this post, have been looking for something like this to enable my understanding and inspire me to do this. Reading through the post and to the comments, questions and answers I got so much clarification but also got a confusion!
Here is my confusion that I really need you to clarify so I can start my 21 Day fix: I am 47 years old, weighing 225 Lbs and working out daily for 30 minutes for 6 days of the week.
If I do : 225*11+400-750= 2,125 calories which I think is much for me to effectively loss weight
If I do: 225*11-750= 1,725 calories
So which of them is correct for me?
Please I really need your help as am confused
Thanks and waiting to hear from you
You’re welcome. Your first calculation is correct if you are following the 21 Day Fix program as it is laid out. Remember, as you do lose weight you will want to recalculate your calories after each round or weekly. My best advice is to try and follow the program as close as possible and if you need to make adjustments wait till you have some experience with it first. Bethany
Hi,
Thanks so much for your reply
I’ll do my best
Hello, my husbands current weight is 311 pounds, which using the 311*11+400-750=3,071 calories. The chart only tells the cup calculation up to 223 pounds with a calorie count of 2300. How do I figure the correct cup amount for 311 pounds & 3,071 calories?
Thank you
According to the 21 Day Fix eating plan over 223 pounds you would round down to the last container level. Autumn has another workout program, 80 Day Obsession that also uses the portion control containers that has a 2500-2800 calorie container level The container count for that is 8 green, 5 purple, 7 red, 5 yellow, 1, blue, 1 orange, 8 tsp.
I have a job that is extremely physical in nature, I would imagine that my food intake should be higher than someone who might sit at a desk, even though we are technically both in the same calorie bracket. Is there any info on how to up my food intake appropriately without jeopardizing weight loss? I bought the program years ago and have since lost my book. Any advice would be greatly appreciated.
Hi Roo, There is nothing in the guidebook about someone who works an extremely physical job I would start where the program recommends and if you find yourself to hungry, lack of energy, or are losing to much weight to quick then consider bumping up a level until you find your comfort zone.
I have a question I work a desk job 10 hrs a day so other than the 30 min workout I’m not really active during the week will this change my container calculations ?
You should be okay, the 30 minute workout puts you in an active category.
This is so great that you posted this article. I purchased the 21 Day Fix, but access to the portion containers and recipes are extra. I am confused about the chart though. Are you supposed to fill 3 green containers a day, 2 purple, and 4 red, etcetera, each day? I fall into the first column of the chart, and that seems like a lot of food! LOL Could you clarify?
[P.S. Also, there is a typo on the title of the chart – Calulate – if you care to fix it :) :) :) ]
Sorry for the late reply. Yes, you would fill the containers the amount of times listed for the day. For example, if you got 4 red containers you could do 1 red container for breakfast, 1 for lunch, and 2 for dinner. If I have the editable version of the image still, I’ll update the typo but guessing I don’t anymore. Good eyes, see anything else let me know.
Hello, a bit curious about foods that would technically qualify in two categories.
For example, avocados are a healthy fat but also a fruit.
So what should I do in these situations?
Avocado is a blue container. It goes more by nutritional value than technicalities of food. You can match the food to the food category list if you you have questions.
When you weigh 300 pounds how do you do the formula when you work out 6 to 7 days a week for 45 minutes each day how do you do the container method without seeming like there’s too much food because 3000 calories looks like too much food
I would trust the calorie recommendation the program suggests. It is usually surprisingly accurate when given a chance even it does seem like a lot at first.
Hello…what if you aren’t working out but just doing the nutrition part of it. Isn’t the math. weight x 11- 750? I have been told two different ways so I want to make sure. Someone said it is weight x 11 – 400 if not working out so which is it cause how I understand it, it would be the first one. I would only add 400 if working out correct? so that would make it weight x 11 – 750?
My other question is I get eating the whole grains and eating healthy and clean but wouldn’t you still want to eat less calories to lose the weight. I thought I would be plan a as when you look at dozens of website calculators online it says to times your weight by 12 to get BMR and then minus 1000 to get your calorie deficit so it is just a bit confusing to me on how that part works. Can you explain to me. That would be great.
Hi Heather, They are different formulas…If you are not working out the calculation is bodyweight times 11 and then subtract 400 calories to get your calorie target. With just subtracting out the 750 you would be ignoring the fact that the 400 calories was added in, with some of the more extreme workouts 600 calicoes might be added in depending on activity level. For the second part of your question, the problem is if you cut calories to low, to quick, your body just can’t keep up(you’ll be drained of energy) while you will initially lose weight it is not a sustainable weight loss method. This is often refereed to as “crash dieting” when taken to the extreme can damage your metabolism. A better way is to create around a 400-500 calorie a day deficit to be a able to sustain and keep the weight off for the long term. Hope this helps.
ok so what plan would I be without working out? as I am still confused. I thought I was Plan B… by doing 220*11-750, but you are saying I am plan C then cause it is 220* 11- 400?? 2000 calories is a ton if I am trying to lose weight. if I create a 500 calorie a day deficit… Would I just do – 500 when I get the calorie target? I am sorry I am so confused, but I obviously am. Thank you.
Yes, according to the calculation, it would be Plan C 1,800-2099 calorie level. As you lose weight you drop down plan levels, so at 195 you would then go down to Plan B 1,500-1,799, etc. I’m sorry you feel like it is to many calories, that is just how the math works out.
Bethany, I am confused about the teaspoons, am I supposed to have that raw, like drizzle some olive oil over salad, or can I use those to like cook a piece of meat in the skillet?
Hi Ann, It is recommended to have the teaspoons raw and not just pan seasoning. Like you said you could use olive as a salad dressing or use coconut oil in a cup of coffee. I think the main part is just to make sure you get the nutritional benefit of the healthy fats is to make sure you get them whole.
Thank you for asking this. I thought you had to use it in preparing my meals
I downloaded the 21 day fix app on my iphone and ipad. The “Remaining Portions” containers are not correct. According to the 21 day fix book and my calculations, the daily container portions should be 4-3-4-3-1-1-4. The app shows the container portions as 3-2-4-2-1-1-2. How can I change the container portions? Thank you.
Hi Marcia, I’m not sure. I used the printable tracker sheets. You may want to try reaching out to the app developer to see if there is a way to change the target portions.
I am having a hard time trying to figure out the carbs per day. I am on the 1200 to 1499 calorie fix. Please advise.
Thank -you
Level 1: 2 yellow containers.
HI Bethany, sorry I did not explain my question properly. What are some examples of what would fill the two yellow containers per day.
Thank-you
You can find the original list of yellow container foods on page 28 of the 21 day Fix nutrition guide. I also have a shopping list for the different category foods that gives you a good overview of the type of foods that are included. https://thefitnessfocus.com/21-day-fix/sample-meal-plan-grocery-shopping-list-21-day-fix
I have a question! Do you eat the containers during the day and then eat a sensible dinner or are the containers the whole day and dinner together?
The containers are used for all the food you eat the entire day including dinner. :)
I have a quick question. I go the gym 5-6 days a week, I work out plus do 30-40 min of cardio each day. Would you recommend this meal plan to someone like me? I am 44 yrs old and 135 pds. Would like to loose at least 15 pds.
Sure!
If I am starting the 21 Day Fix and cannot do the exercises right now due to my heel and wearing a brace, do I subtract anything from the calories that I would consume? I’m assuming the portions are also based upon the workouts of the program? Thanks!!!
Hi Marian, If you are not working out you multiply your bodyweight by 11 to determine your caloric baseline. Then you take your caloric baseline and subtract 400, this would be your calorie target to determine your container level. Bethany
I did this calculation (I’m currently 322) I will work out the beach body on demand maybe half the days at home, do I use the formula to minus 400 or the 750? Or does it not matter since either way I would be on the 2300 plan?
Hi I am trying to lose weight and when I calculate my numbers it says 1828. I think that’s a lot to lose weight. I work out 5 days a week but not doing the 21 day fix work outs so what calories should I be eating. Thanks.
Hi Nicole, You lose weight as long as your body is in a calorie deficit. So if you ate the 1828 and your body used 2328 through exercise and other bodily functions your calorie deficit is 500 calories a day. That would be a calorie deficit of 3500 calories over the week which would result in weight loss. I would at least try for a couple week what is recommend before adjusting your calories.
I am just starting the full 21 day fix program (I did the workouts once before but did not follow the portion control). I am following the 1200-1500 level, but am STARVING throughout portions of the day. I am only on day three. I started counting the calories, in addition to measuring with the containers, to try and determine why I am so hungry. When I calculated calories for my food, it only came out to just barely over 1,000 calories. This is with eating every single container (and some of them perhaps filled a bit more than they ought to be). Should I add more containers in? I am following the list of allowed foods and amount of containers to the “T,” however the calorie count is nowhere near where the tier says it ought to be for that many containers. Thanks!
Hi Rose, You should never be starving on the 21 Day Fix portion control program. I read somewhere that if you do find yourself very hungry to add a green container, if you are still hungry after that then a red, if still hungry add a another orange container in that order. Bethany
Hi there, Bethany!
I’m currently 155lbs, and I noticed that once I drop down to 140lbs, using the calculations for the container plan, I would end up consuming less than 1,200 per day (140 x 11 = 1,540 + 400 = 1,940 – 750 = 1,190 kcal).
Would this mean then that I would need to try some different calculations once I drop down to 140lbs? I’d still have another 20lbs to go after that, so I’m a bit confused as to how to go about things.
Thank you for your time!
~ Jen
Hi Jen, If you calculate below the 1200 you simply round up to the first level. It is hard for the body to get all of the nutrients and calories to support our bodily functions when you go below 1200 this is why it is recommended to round up. Bethany
Hello! I am wondering about finding how many containers I need during pregnancy. Do I use the weight I am now or do I use the weight that would put me at my total gain goal? I am 27 weeks and have just barely gained 16 pound but I started over weight (by the weight gain charts…). I just want to develop good habits now before the birth and to keep my weight gain in check. Thank you.
Hello, this is a question I would suggest talking to your obstetrician about.
I’m at the 1800+ and I’m confused. It says 6 protein so would I need 6 red containers?
The 1,800 to 2,099 calorie container level is 5 red protein containers. The 2,100 to 2,300 is 6 red containers.
I am very confused. I am 280. Would that mean my calorie intake is 2780? Should I follow
6 Green, 4 Purple, 6 Red, 4 Yellow, 1 Blue and 1 orange?
I am trying to get to 200
Yes according to the guide that is your level, and don’t forget the 6 tsps.
Hi Bethany,
I used this diet plan when I was in college and used various workout videos I found on youtube to assist in my weight loss. It worked wonders! However, senior year and the years since have been rough and, I have unfortunately gained about 35 pounds and would like to lose the weight (preferably within a year). My current calorie target is 1200 calories a day. I was just wondering if my height will change my target caloric intake? I am on the shorter side (about 5 foot 1 inch).
Thank you,
Melissa
Hi Melissa, Your height does not change your 21 Day Fix calorie target.
Hello Bethany,
I am hoping you can help me:)
when I calculate my caloric intake for the 21 day fix, it says I am at about 2079 calories for the day. I am also trying to lose. it seems like a high number for someone trying to lose, not maintain/gain. I have also used a macro calculator and based off my weight and exercise level, it says I actually should be consuming around 1600 calories a day. My fitness pal says the same. I am a little confused on what to believe. I do want to lose, but consuming more than 2,000 calories a day seems like I would actually be maintaining or gaining. I already walk 30 minutes a day on my lunch, I am not sure if this changes anything. Would the 21 day fix be more accurate than the macro calculator? thanks!
Hi Nikki, If you plan on doing the 21 Day Fix workouts then I would think following the program nutritional guide would be best. If you just plan on doing the 21 Day Fix diet part then you may want to look at the Beachbody “portion fix” I think this is a little different than the one included with the workouts. Bethany
Hi Bethany, I am confused with the grey spoons. I use some coconut or olive oil to coat the pan to cook meals. Do I have to use the gray spoons for that or am I supposed to just drizzle the oils on salad etc. Also if I did that and use a cooking spray to coat the pan, do you have an idea of how many sprays equal a teaspoon of oil? Thank You!
Hi Ann, You can count the gray tsps either way(used for cooking or not). If you do use them as dressing for salads I would measure them out with your tsp to make sure you get the right amount. For the cooking spray, I would say it is negligible amount and not worry about counting a container for the spray oil. Bethany
Hi Bethany,
my weight is 101 which makes, my calories somewhere around 761, so where do i fit in the container level chart?
Hi Abigail, You round up to the first level according to the plan. Bethany
I weigh 167 and I calculate 1487 calories. Do I round up and go on plan B or round down and go to plan A?
Hi Janet, If weight loss is your goal then you would want to follow 21 Day Fix Meal Plan A according to the book. Hope this helps.
Hi Bethany,
I am hoping you can help me out. I have been doing LIIFT4 for 4 weeks now along with the container system. I have lost 2″ but have not lost any weight. My beachbody coach recommended that i go up to plan B. I currently weigh 156. If i do the fixate calculation I should have 1,416 cals a day. To maintain weight I should have 1,700. My worry is that if I jump up to B, I will continue to maintain, or gain weight. What do you think?
Hi Sarah, Losing 2″ is very good! According to the LIIFT4 nutrition plan you should be following Plan A for weight loss & toning or plan B for for muscle gain. Since your measurements went down but your weight remained the same you probably replaced some fat with muscle, which takes up less space than adipose tissue. I know it can be frustrating to not see the scale going down but it is not always the best indicator of progress. If you took before pictures I would suggest taking a couple photos and check out how you are progressing. Images, results you see in the mirror, and how you feel are often the best indicator of progress.
Can you clarify, the gray “spoon” symbol…is each spoon ONE(1) tsp, or do you do two (2) tsp per each spoon symbol?
Ex: 1 spoon symbol = #tsp??
Hi Andrea, 1 tsp is a gray serving. Bethany
Hi Bethany, I wonder if you could tell me how you’d divide a paleo smoothie that I make, into the containers? It has so many small amouts of ingredients that could fit into a number of categories (except for the obvious fruit serving).
Ingredients:
1 cup fruit
80ml Almond milk
1 tsp sesame seeds
1/2 tsp cinnamon
5 almonds
1 tsp tahini (unhulled)
2 tsp flaxseed oil
1 tsp fresh ginger
Hi Anita, Sometimes you just have to do the best you can and just estimate with partial containers. Bethany
I’m petite, like 5’2 and generally fit but want to lose maybe 5 lbs for the summer. I am attracted to the simplicity of this system, but my problem is that because I am such a small person when I do the calories to lose weight calculation it’s like, 970 calories or something, so of course I round up to 1200 because thats the safe range. However, everything I look at for this system has the lowest calorie range you can do 1200-1475. Even at 1200, I lose weight SUPER slow, it’s annoying. At 1400 per day, I would literally lose like one pound per month, and that’s ridiculous. How do people like me make this system work for them?
Hi Genie, I always tell people the last 10lbs are the hardest so when you are dealing with the last five you got to be really dialed in on nutrition and workouts. I would be happy to lose a pound a month when that and be able to keep it off.
I have the same question! I am 5’0 and I calculated my calories and I am supposed to have 1,113 calories, but the lowest plan is 1,200-1,499 and I am worried that if I follow this plan I may actually gain weight (the opposite of what I am looking for)! Is there anyway to adjust the plans to work for this?
Hi Kara, Don’t worry the reason that you round up is because our internal organs and other body processes also burn calories. So if you go to low for to long its not good for our bodies. Bethany
Hi Bethany,
Hope you are well. What I am having a challenge with is meal prepping/planning. For example, can I cook all my veggies (and fats, e.g EVOO) for the week using the allotted containers and then just breaking them up per day when prepping my containers? Are there any meal prep examples that you can share? Also, per the 21 day fix calculation I currently fall in the 1500 – 1799 calorie range. However, my fitness pal says different – gives me less calories, 1330. Which should I follow?
Hi Jennifer, Meal prep can be a life saver for time and energy and you can definitely do that with your veggies and any other foods you like. I do have a bunch of meal prep articles and examples on the blog, the best way to find them is probably by searching “meal prep” from the search feature in the upper right corner. I would follow the 21 Day Fix calculation, myfitnesspal while great for tracking calories I have found always under estimates what people need when following the 21 DAy FIx program. Bethany
Hi,
I am in the 1200-1499 calorie bracket. I am vegan.
Per the plan I should eat 5 green, 3 red, 3 yellow etc.
if I have to add all calories per my fitness pal website, the total calories go way over 1499. It is 1850. Do I have to cut down and how much!
Hi Samantha, What are you entering for serving sizes on myfitnesspal? I would follow the plan how it is laid out and keep track of your progress. If you find yourself gaining after a couple weeks then you may want to cut back. Bethany
hi,
i’m a 52 year old woman at 267 lbs. What are my color container numbers? I can’t find it them.
According to the chart you would start in the last bracket. As you lose be sure to readjust the numbers as you go.
Chris, did you find the count? It’s gonna be the highest,
Like me. 2100-2300 calories. 6 green, 4 purple, 6 red
4 yellow, 1 blue, 1 orange and 6 teaspoons.
Hi Bethany,
I have PCOS which makes losing weight very difficult for me regardless of how healthy I eat. What can I do to help accelerate my already very slowed metabolism? I am 216#s, but a lot of it is muscle, so I’m more so about 185lbs. What foods should I avoid or eat more of? Would it be okay to juice all my vegetables and then drink them? Or do I need to eat them whole? Thanks!
Hi Brianna, I’m not to familiar with pcos, but I’ll try my best to answer your questions. The foods from the 21 Day Fix is a great place to start as you get lots of leans proteins, veggies, some fruit, and slow digesting complex carbs. You’ll want to try and avoid processed foods, foods high in sugars, added salts, foods made from white flour and processed meats. The downside to juicing all of your vegetables is the loss of fiber(which keeps you feeling full and lots of other benefits) and you will lose some of the vitamins and minerals too so I would caution against it. Bethany
Thank you!
Fruit is not something that is easily found this time of year. Can I swap a green for a purple instead?
Hi Jen, I would probably swap two green for the purple. Bethany
how do you figure out a salad with veggies and protein that you get from a restaurant? or even a meal at a restaurant? I am going to be traveling on vacation and plan to eat out (healthy) in a week but want to make sure I stay on track. thank you so much. your site is so informative and all the questions people are asking.
Hi Michele, Once you have been using the containers for a couple weeks it is pretty easy to start eyeballing different foods. On page 42 & 43 of the 21 Day Fix Eating PLan eating out is covered. They give you about 40 different ordering options of different popular cuisines and the corresponding container amounts. Hope this helps. Bethany
My calculations come to a cal count less than 1200. What do I do?
Hi Nancy, You round up to the first calorie level.
If my calorie level for losing weight was 815, wouldn’t I gain weight eating 1200 calories?
No because your internal organs and other bodily functions need and burn calories too.
Hi Bethany, for me I’m suppose to have 4 fruits a day. When I have a banana it seems like it’s about 1 1/2 bananas to fill 1 purple container . If the the banana is 9” long is this normal to have more then 1or should I go with just 1 banana to count as 1 fruit?
Hi Lisa, Some foods you do not have to measure in the containers. These foods are listed in the meal guide and noted next to them as serving sixe. Mostly odd shaped foods and sticky stuff that you do not necessarily want to have to use containers for. Hops this helps. Bethany
Thank you so much for all of this helpful info! I am just getting ready to start with containers and I have a question! My calories come up to be 1259/day. If I follow the column for 1200-1499, won’t I be eating too many calories? What if I generally eat 1400 calories in that column? Won’t I end up gaining weight?
Hi Robin, Even eating 1400 calories daily you should still be creating a calorie deficit with diet and exercise so you will lose weight. Bethany
Hi, I am currently 135 pounds, which will put me into the 1st category of 1200 calories. I am currently nursing an infant and always feel hungry as it is. I did the BOD workouts through my pregnancy but now I want to add in the nutrition to lose the rest of the baby weight. My question is what bracket should I be in to safely lose weight (10 more pounds) without affecting my milk supply? Thank you in advance!!
Hi Jen, I’m in the same boat myself. Somewhere between the second and third category depending upon how you feel. Definitely don’t want to be hungry and our bodies burn a lot more caloires during breastfeeding. I also have another post that goes into more detail if you would like to take a look – https://thefitnessfocus.com/21-day-fix/21-day-fix-after-baby. Bethany
Thank you so much for posting this I wanted to restart the 21 day quickfix thing and I found everything but the meal plan book but I’m glad I went through and wrote down everything I needed to of what I like to eat hopefully I’ll find the book but this is enough to get me started
Hi Karyn, You’re welcome! You should be able to piece everything together from the posts I have on this site under the 21 Day Fix category. If you are a Beachbody On Demand member all the program documents can be found in digital format under the Program Materials tab. Bethany
Hi. I have a question. When it tell you to eat 1200 calories and use the containers I’m confused. Do you count calories or just use the containers in each color?
You just count containers, this will put you in the calorie range depending upon your level.
trying to calculate with weigh of 336 lbs but dont see it on the charts , looks like 3346 but how do I figure containers?
Hi Cathy, I would start with 8 green, 5 purple, 7 red, 5 yellow, 1 blue, 1 orange, and 8 tsps. This is what the 21 Day Fix extreme meal plan gives for the 2,500 to 2800 calories. If you find yourself hungry or losing to much weight, you can always add in a couple of containers. As long as you are eating healthy you’ll be good. Bethany
So if I am 300# and I use the calculations it puts me at 2950 calories…. I do not see that on the chart what do I go by?
Thank you~
I would probably go with 8 green, 5 purple, 7 red, 5 yellow, 1 blue, 1 orange, and 8 tsps. This is the range given at the extreme program for 2,500 to 2800 calories.
Hi.. Can we follow the meal plan to lose weight without doing the workouts?
Hi Chelly, Yes, the diet alone should create a calorie deficit without the workouts. Plus generally speaking the diet is a very healthy way of eating. Bethany
I need to modify the diet because I am pre-diabetic. I need to know the number of calories for each food group for a 1200 calorie diet. For example, 1 serving of green/Veggies = 45 calories ????
Hi Sue, It’s is going to vary depending upon the food. You could use something like myfitnesspal to get the exact number of calories in a food. Bethany
If I’ve eaten all my green containers by mid day, is it ok to add one more green container? It would be 4 instead of 3. Thanks!
Hi Sara, I’d say you’ll be fine. Just be sure to finish all of your other containers too. Bethany
Thank you for all the information. My question is,what happens after the 21 days? Wouldn’t you just gain all the weight back if you do not continue to eat these portions long term? Is there a way to alter this into a long term plan?
Hi Karine, Once you hit your goal weight you can move to a weight maintenance calorie level. The program is 21 days because studies show this is how long it takes habits to form so you should want to continue eating healthy and the right amount of food. Bethany
Whats the difference for the portions for 21 day fix vs the extreme plan?
Hi Brittany, There isn’t any. The allowed foods on the 21 Day Fix Extreme plan is stricter. Bethany
Hello! I am pregnant and have done the 21 Day Fix twice and love the way it helps me stay discipline. I really want to eat healthy during the pregnancy, but my pre-pregnancy weight is 160 which comes out to 2,160 calories a day (I did not subtract the 750 like I normally do which always puts me in the first column of your chart) but now it would seem like I should eat the containers listed in the far right column, but that looks like a whole LOT of food for me. Am I understanding that correctly? It just seems like so much food…
Hi Marisa, If you have concerns I would talk to your ob. I actually ate a little more than the recommend amount of calories and still gained the recommended amount of weight for my size. Bethany
Hi there. I am currently doing the P90x3 I believe I am 127 pounds. I just ordered the Portion control containers along with Autumn Calabrese FIXATE cookbook. The thing that confuses me about the portion control containers is how am I suppose to know how much to eat? I did the math & my calorie intake came to 1047 so assuming I should just be taking in a flat 1200. However, if I wanna mix up my own stir fry because I’m not a total recipe girl how do I know if I’m gathering too much or too little? Like if I want to put broccoli, mushrooms, tomatos, kale, spinach all in one pot. and I’m weighing them out in the veggies container and lets say I want to do 3 container sizes of each veggie for lunch or dinner how do I know if I have weighed myself out too many servings of veggies? I’m not going to pick from this cookbook everyday. So to be making things on my own, it leaves me kind of confused. I know they’re portion-controlling it for you with the containers. But how do I know how many veggies I need, how many fats, I need and etc. If I’m making my own dish? Because I can’t just know how many scoops of pasta I should be eating if it is a pasta dish? I’m very confused. In the FIXATE cookbook you’ll see it will say for example a steak salad: 3 green containers 1 red 1 blue & 1 orange. Well there’s my question right there. How do we know that ” 3 green containers ” is enough? That’s where you loose me on this diet. HELP! Thank you :D
Hi Kiona, Yes, always round up to 1200. And, for the containers I think you might be overthinking it. Basically the portion control containers measure your food by volume. So when you are measuring out food a serving of each container will have about “x” amount of calories(this is why the foods are colored coded, typically the macronutrient breakdowns of similar foods are about the same size or the guide will tell you to eat more or less of a certain food) and this number will vary depending upon the food group. When you add up all your containers for the day you will be around the calorie target that the chart shows. Hope this helps, Bethany
If I weigh 109 (I’m 5’3 & 53 years ol) and want to lean out my muffin top, do I want to maintain my weight or do I want to lose it? I’ve been on the 21 day fix for 5 days (target is 1599 cals) & now I’m questioning if I’m in the right calorie intake category?? Should I drop it down to 1200 cals? Thanks for your help!!
Hi Marilyn, Yes you would want to drop down to the 1200 level according to the nutrition guide. Bethany
Hello. What about my own recipes? Say meat lasagna or chicken and rice where there are proteins carbs and veggies all in one?
How do i convert those to containers?
Thank you
Hi May, You would just measure the ingredients in the containers and then calculate the containers based on the amount of servings. Bethany
Hi Bethany,
I would like to lose weight and it says that I should be consuming 2378 calories. I weigh 248 pounds. Will I be able to lose weight consuming 2378 calories?
Hi Rosy, Yes that should create a overall calorie deficit. Bethany
Hi. Can I walk instead of doing the workouts, and how long would be the equivalent? My fitness pal says 1200 calories a day but my calculations for this says 2000. That is a big difference! Does that sound correct for 220lbs?
Hi KAren, You can do a walking routine with the container portion control system. I’m not sure the amount of calories each Fix workout burns or the equivalent of walking but you don’t need them to be the same anyways. Just make gradual improvements and you will see a difference. Myfitnesspal calculation seems to tell everyone that number, 2000 seems more accurate to me.
Hello, could you please tell me what the estimated amount of calories is per container…. like for the carb container, should it be 80 – 100 cal per serving? I know the whole point of the program is to not have to count calories, but I am finding that many of my foods are not container friendly and it would be really helpful to know about how many calories there are per serving per container. For example, I like to eat a spinach wrap at lunch. They are pretty large and I know 1 tortilla counts as 1 carb container, but these wraps are bigger than a tortilla and I want to know if it should be counted as 2 or even 3 servings. I want to know if I eat a slice of cheese instead of shredded cheese do I need to only eat half or will one slice still count as one serving, etc. etc. ..
Thank you!
Kelsey
Hi Kelsey, I’m not really sure. I would guess a yellow container would be about 150-200 calories, a blue around a 100. You could always do partial container counts too. Bethany
if you weigh your containers in grams
proteins = 4 calories/g
carb = 4 calories/g
fat = 9 calories/g
I am new but not so new to the containers. I understand the concept. But I’m not quite sure how to break them down. Here are my questions:
– Can I use chocolate almond milk for my smoothie and how do I count that?
– How do I count a slice of bread
– I see a lot of healthy ” meals” on pinterest, but how do you count the containers once it is all mixed together?
-I do a morning smoothie but I make my own. I do not use Shakeology. How do you count a scoop of protein powder?
I am having a total knee replacement April 28th and need to get some weight off quickly.
HI ELizabeth, If you are following the 21 Day Fix diet plan how it is laid out, chocolate milk is not an option due to the sugar content. Approved bread is a yellow container. Lots of the recipes you see on pinterest will give you a Fix breakdown of containers or if you need to, you can always measure the ingredients out in your own containers to get a count. Most protein powders count as a red container. Good Luck! Bethany
I am switching from Isagenix because this makes
more sense re whole foods and exercise. However I have a lot of isagenix shakes left that I’d like to use as meal replacements. They have more protein, fat and carbs than shakology. How do I figure out what they are equal to? Also can I have a shakology plus an isagenix meal replacement in one day? Thanks!
Red and a purple maybe or a yellow. As far as two shakes a day, there is no rule against it.
Have you tried this Ali? I’m wondering the same thing
Hello Bethany,
I was doing the 21 day fix & 21 day fix extreme last year for 6 months. My husband and I bought a house and we had some major renovations going on so I stopped the workouts. Now, 5 months later I am still not doing the workouts but I am really motivated to begin the exercises. I’ve found out that I am 5 weeks pregnant and I was wondering if the workouts will hurt my baby. Also, how do I calculate the container amount now that I am expecting a baby and I surely don’t want to loose any weight.
Thanks
Hi Krissi, Congratulations! I have a complete post about the Fix and pregnancy that will answer all of your questions here – https://thefitnessfocus.com/21-day-fix/21-day-fix-while-pregnant Hope this helps. Bethany
I am a long time insulin dependant diabetic and watch my carb totals. Is there anything that I should change or be aware of before starting? My doctor just said that I should know what I’m doing.
Hi Karen, Sorry I really don’t know. 21 Day Fix is not to carb heavy I don’t think. Could your doctor refer you to a dietician for consultation maybe. Bethany
Hi, I have been doing the 21 day fix exercise programme for 14 days now, and find I can’t eat all the food in the containers as I don’t feel hungry, I have found I have lost no weight on my scales at all, I do find my body shape is changing for the better tho , will this be ok
Hi Jane, Sounds like your body is responding. It depends on how many containers you are missing, you do not want to miss to many as you might not be consuming enough calories. But then again you don’t really want to be force feeding yourself either. Bethany
My husband and I are just beginning the 21 day fix. According to the plan we fall in the D category, but that would have us eating a minimum of 2100 calories. We want to loose weight and planned on taking in 1200 calories. What am I doing wrong in my figuring?
Hi Myra, If you cut to many calories to soon you will lose weight to begin but this often plateaus and is not sustainable. To create long-term weight loss and be able to keep the weight off it is better aim to lose 1-2 pounds per week. Bethany
Hey there! I am going to start the 21 day fix on Monday. I’m not sure what my calorie intake should be. I am nursing and pregnant and 170 lbs. how much more should I eat? Thanks
Hi Penny, This is probably a question for your ob or doctor. With breastfeeding you are already burning extra calories so there a few factors that would need to be taken into account. Bethany
If i have the portion fix containers but i don’t intend to do the work out should i still add the 400 calories or reduce them? thanks
Hi Sharon, It depends ona few factors, what level are you at for instance?
How do I determine what a serving is? For instance, chili, I understand it’s 1 red, 1 yellow, 1 green, but how much do I eat once it’s made?
HI Cindy, If you are making your own recipes, I find it easiest to make note of the total amount of each container used while making it and then determine the amount of containers per serving. For instance, if you make chili with 10 red containers. 20 green. and 5 yellow. This batch could make 5 servings(split the chili into 5 single servings), each serving would be 2 red, 4 green, and 1 yellow. Hope that makes sense. Bethany
I have 21 day fix and meal prep for my husband as well. He weighs 280. So 280×11=3080+400=3480-750=2730. That’s way out of the 2100-2300 bracket. Is that the one I keep him in? Or is there one higher than that he should be following. He is looking to loose weight if that makes a difference.
Hi Jamie, I would use the calorie chart from the extreme program which goes up a couple more levels. At 2730 the containers would be 8 green, 5 purple, 7 red, 5 yellow, 1 blue, 1 orange, and 8 tsps. Bethany
I am on the lowest calorie count and I can’t finish the food? Is it okay if I don’t finish all of the containers? I have never been a big eater. My weight is from birth control so I’m just doing my best to get off as much of it as I can.
Hi Katie, You’ll want to do your best to try and get all of the containers in. Eating below 1200 calories daily for an extended period of time is not ideal for your weight or organs.
I’m 140 lbs and my calorie count is 1190, which isn’t on the chart. Should I just follow the first column?
Hi Tiffany, Yes, you round up to the first column. Bethany
Hello,
I just ordered the containers and I am a lacto- ovo vegetarian. I was wondering if I can eat paneer? It’s kind of like a firmer version of ricotta cheese and fresh mozzarella cheese.
Hi Zinal, I would count it as a blue container. I had never heard of it before, it does sound tasty.
Does this calorie intake take into consideration exercise? Mine calculates to 1,960 calories, which seems like an awful lot to loose weight. Thanks!
Hi Hope, Yes it takes into consideration the 21 Day Fix workouts. As long as the body creates a calorie deficit weight loss will occur. Remember the 21 Day Fix is setup to create a gradual weight loss of 1-2 pounds per week, this is the recommended amount of weight to lose weekly as it should be mostly fat loss and is more likely to be kept off. Bethany
I am waiting on my package coming in. I have been watching what i eat and moving regularly. I am excited to start the workouts but i also love to walk and go frequently either outside or just on my treadmill. Will it be okay to continue this, or should i add in extra calories since i will be doing more activity?
Hi Mallory, You should not need to add in calories, but if you feel lack of energy or just plain blah you may want to then add in a container or two. Bethany
Hi Bethany, according to my weight (199lbs) when I started, I should be in the third column of the plan. I now weigh 195.4lbs on my third day of 21DF. Can I just move down to the column below it? 1500-1799? I should note that I had already started watching what I eat a week or two before I officially started the 21DF so that may have contributed to the difference in weight. Meaning I may have been less than 199lbs when I officially started the 21DF.
Hi Daisy, It is up to you. I would probably continue at the third column until you see your weight loss stall or the end of your first round comes to an end. Bethany
Hi Stephanie,
I just started using myfitnesspal to track my containers and the food I put in them because I have not been losing any weight on the fix. I’m in my second round last week. I’m doing the exercises daily. The first round I lost 2 lbs and inches. This is my second start on the fix. Anyhow my question is related to the calorie deficit and total calories in that I should be seeing at the end of my day without the exercise.
I am in the 2100 – 2300 bracket and after eating all my containers and teaspoons I’m seeing on average ~ 1800 calories in. So I would assume I’m not eating enough. Not sure where I go from here and what I need to do to make up this deficit. Any suggests? I appreciate your time and expertise!
Jess
Hi Jess, Hmmmm, maybe you could try going up a bracket and seeing how many calories you are eating at that level. Losing 2lbs and inches is still good, congratulations! I would just try to do some tweaking and see how it goes, it sounds like you are on the right track though. Bethany
I have the containers. I am in the last column however if I don’t work out should I do the thirsd column to consume few calories since I’m not burning anything because I’m to lazy to even walk? #babysteps
Hi Jen, I would stick the bracket the program says to use, it should still create a calorie deficit. A calorie deficit will cause weight loss adding exercise would create more of a deficit and help tone your muscles.
Hi – I am wondering how this program works for men? I don’t see any comments or questions from men – but I am curious. I bought the containers and I am going to give it a try. Thanks!
Hi Rich, The program works great for men. I hear from a lot of people who do the program with men and one of the first complaints is that men see results quicker than women. Which is typical because men often build and have more lean muscle mass due to more testosterone in their systems. So yes the program absolutely works for men. Bethany
Hi Bethany,
I fall in the highest bracket but feel it is too much food for me. Last time I did the fix I went down to the 2nd bracket and did loose weight. My question is, would I get better results if I stay in my intended bracket or is it okay to go to a lower one.
Thank you,
Stephanie
Hi Stephanie, I believe the calorie brackets in the 21 Day Fix were created so that you create a gradual weight loss over a longer period of time. People who lose the weight slower, 1-2 pounds a week have higher rate of success keeping it off in the long term. It is extremely difficult to lose more than a couple pounds of fat in a week, when people do experience more weight loss than this it is often water or worse muscle. So, yes I would try to to stick to your food brackets as well as monitor your weight loss, aka if you see yourself losing more than 3 pounds a week you should take a look at your calories. Bethany
I just started 21DAY FIX and Shakeology. I am in th 1800-2100 cal range. Shakeology is a meal replacement shake, but what is a meal? How many and what containers does a Shakeology shake count towards.
1.) If I have the shake plain?
2.) if I add things like coffee or yogurt or fruit do i measure them in containers first?
2.5) what color container is coffee or energy drinks I work two jobs and doubt I can diet and cut out caffeine at the same time.
3.) using the typical 3 meals and 2 snacks meal plan, what containers generally go into a meal or snack?
Your page seems to have the most straight forward easy to digest answers, keep it up
Thank you
Hi Davy, The shake plain is one red container. Coffee does not have to be measured, the other foods do need to be measured when adding to a shake. Coffee is fine on the Fix, but the energy drinks are probably a no go as most contain a lot of added sugars. And for your last question I have a sample 21 Day Fix meal plan for the week here – https://thefitnessfocus.com/21-day-fix/sample-meal-plan-grocery-shopping-list-21-day-fix
Where do I get the contsiners
Hi Angela, You can find the diet portion of the 21 Day Fix without the workouts here.
Hi there. After calculation it says my calorie intake should be 1857. Can I go down to the 1799 column or should I go to the the 1800- one? Will 57 calories make a big deal?
Hi Briget, I would recommend following what the program has you starting with. As you progress you’ll want to recalculate as you go. Bethany
Can you eat more than 3 green containers if you are still hungry in a given day?
Hi Janet, I believe the meal plan says you can add in containers if hungry/lack of energy starting with the green.
Hi Bethany, according to the target chart calculations I can only eat 1091 calories. I weigh 131 LBS and am 4’11″I see you told the person above to round up to the the 1200 calories a day. I have tried eating a 1200 calorie diet using myfitnesspal.com for 4 months and didn’t lose a single pound. When I ate a 1000 calorie diet I did lose weight but that’s when I was told it’s unhealthy to do and that you burn muscle instead of fat. Do you think being 4’11” and not the average height of 5.5 (which I assume this plan is based on as well as the average 1200 calorie diet) will make this plan not work for me? Thanks, Julie
Hi Julie, According the 21 Day Fix nutrition guide when the calorie calculation falls below 1200 calories you should round up to the first level. Height should not play factor in the calculation. It is not recommended to eat below 1200 calories a day for an extended period of time for many reasons including your body trying to preserve fat.
Hi Bethany! My current weight is 134, at 5’1″. So 134×11+400-750 = 1124 caloric target. Would I just fall into the first category? Is it ok that I’m below the recommended 1200 calories/day for my size? Thank you!
Hi Marie, Yes, you go up to the first level. One of the reasons why we round up is that our internal organs require a certain amount of calories to function properly. I’m planning a whole new blog post to cover this topic as this is a frequently asked question.
I calculate my calorie intake to be 1080. I don’t fall on the chart, how do I figure out my portions?
Hi Jennifer, You round up to the first level.
I’m just starting and this has been helpful. My whole package came in about a week later than the rest of the people in my challenge group so I have some catching up to do.
You’re welcome!
Hi Bethany,
Do the containers count my breakfast, lunch and dinner?
Or should I still eat breakfast lunch and dinner
Hi Christina, You decide which containers you are going to use for your meals throughout the day. I have a sample meal plan located under the 21 Day Fix category if you want to give it a look.
I’ve had my metabolic rate medically tested and it was in the 1450 range, so if I add the 400 to my metabolic rate and subtract 750 I’ll be at 1100. does the 750 represent the exercise part of this plan?
Hi Cindy, The 750 is the caloric deficit. The 400 is the Fix calorie burn.
What happens if my calorie target is way less than on the chart. I weigh 103 pounds (I’m very petite only 4 ft 10inches). My calorie target came out to be 783.
HI Monica, According to the guide people that fall below 1200 calories round up to the first level.
Hi there,
I workout 4-5x a week and 2 are intense boxing. Should I add on those days?
Hi Jem, Not if you are trying to lose weight. Remember the sweet spot for weight loss is 1-2 pounds a week(about a 500 calorie deficit a day), if you lose more than that then maybe you would want to increase your container level.
What color containers would black beans and Greek yogurt be??
Hi Terry, Black beans are a yellow and Greek yogurt is a red container.
I ordered both 21 Day Fix & 21 Day Fix Extreme, and while the workouts are planned out I’m having trouble figuring out the containers. I weigh more than 300 lbs. Here’s my Calculation. According to the 21 DAY FIX EXTREME Guidebook on pgs. 4 & 5. 370 x 11 + 450 – 750 = 3,770. Obviously, that Calorie Bracket isn’t in the Guide Book. So, how do I know how many containers to use if it’s more than 2,500-2,800 range?
Hi Gary, I would use the 21 Day Fix EXTREME guidelines, they do say to drop down to the last level if your calories are above that. If you find yourself very hungry at that level, you could try and add in a container or two until you are satisfied, I would start by adding in a green then red if you need to.
Hi Bethany,
My shake is 240 Calories. Is that just 1 red container or should it be more?
Hi Melanie, Is that a powdered protein or [re made shake?
How many calories are in a pack of vanilla flavored Shakology with 10 ounces of 1percent milk and a cup of arras berries.
Hi Mary Lynn, the shake contains 130 calories, I’m not sure about the other two.
Hi Bethany,
I know in the book it shows how to calculate your caloric intake if you plan to do Insanity and maintain weight after completing the program, but how should I calculate it if I plan to do Insanity and lose weight?
Hi Emily, You would just recalculate with the prior calculation, but using your new body weight.
Hi Bethany, I have a couple of questions about this program:
1) Can I drink 2 shakeology’s a day?
2) Also do i have to drink it after a workout, if i can only drink one?
3) How do I incorporate the blue and orange containers if i already don’t eat the type of foods that go in there?
3) What container would you consider to be good for a snack, i fall under the 1800-2099 column.
5) Do I get a day off with the workout per week or is it a full 21 days everyday you are working out.
Ahmari, 1. You could be it is not necessary. 2. No, you do not have to drink it after workout. 3. Those two color containers are very important, lots of healthy fats in those foods, I would try your best to get them in. 3. The purple fruit container makes for a quick snack or even Greek yogurt for a red container, there is a 21 Day Fix snack ideas post you can find in the 21 Day Fix category drop down. 5. The workout program is 7 days a week, but 2-3 of the days are active recovery recovery days.
Hi, under the calculating your calorie level section, I followed the formula to maintain weight but the results
I got there are different from the chart that it right below it. For example, to maintain my weight using the formula was 1,720 calories. Based on the chart below that I would be in the second column. But based on my weight I would be in the first column. Which one do I follow?
Hi Kristina, The chart is to be used if your goal is weight loss.
hi Bethany, can you explain why +400 then subtract 750?? why not just subtract 350?
thanks
Hi Patricia, Adding the 400 determines your basal metabolism. An estimate of the number of calories you would burn if you stayed in bed all day.
Is the 21 Day Fix appropriate do use if I’m pregnant? I’m not looking to lose weight, I just don’t want to gain any more! Baby #2 will be born 16 months after baby #1 – and I never lost 20 lbs from #1 – so I’ve already gained plenty of weight! :)
Hi Leanna, I would suggest talking to your doctor about your concerns. I know it might be frustrating, but your baby’s health is the most important and congratulations!
if you know that you that you will not be exercising on a particular day, do you still eat the same amount of food?
Yes, you still eat the same amount. Your body is recovering on your off days and it is using the food you eat to help help repair your muscles.
I currently weigh 120 at 5’7″. I have been very slim most of my life, and I am looking to find a program that incorporates healthy eating with a good workout program, that would allow me to gain a little weight and get more toned. Can I modify the 21 day fix for this goal?
Hi Lauren, Yes, you can modify the 21 Day Fix to gain weight. Depending upon age and activity level bumping up 1 to 2 levels should suffice.
does container have ti be filled with cooked or raw ingredient For e:g Beans
It depends upon the food. The diet plan lists which way, foods that change shape are normally measured before hand.
I did the calculation and it came out to 3500 calories a day. I must be doing it wrong?
Hi Emily, Maybe, if you want to tell me your weight, I can double check.
Hi, I am a vegetarian (No eggs, no meat, no fish). I do consume dairy (milk, yogurt, cheese). I fall under lowest category of containers where I have to consume 4 red containers/day. Can you please let me know what else I can substitute in red containers other than meat?
Hi Avi, I just posted a new blog post about this topic. It should appear in the 21 Day Fix archive category.
Hi Bethany
I have just purchased the 21 day fix and noticed some of the foods I haven’t heard of, is this because they are only available in the US, I am in the UK. I am also a very bland and plain eater so a lot of these I wouldn’t eat so I just wanted to check that what is in the book under each colour is the only foods you can choose from. For example all the foods under the blue container I don’t eat apart from normal cheddar cheese, are there any other foods for that food colour that you can have that are not in the book.
Hi Danielle, If you have access to Beachbody On Demand I would check the updated food list that is under the documents section.
I have the same question/concerns that Bobbie asked on 2/17/16 and your reply does not exactly answer the ?
300 calories makes a big difference with a variable range as to how one can determine if they are/aren’t consuming the proper calories.
Hi Joanne, At that range you are consuming the proper amount of calories to produce a sustainable weight loss.
I just received the 21 day fix program. I should eat no more than 1200 calories per day. I fall into the 1200 -1499 calorie category . Since I am concerned about overeating, if I eat the recommended food allotment for my category , wouldn’t I be consuming 1499 calories? For example, for my category, I get 3 greens per day, should I cut that recommended amount to 1.5 to insure I only get 1200 calories per day?
I’m just a bit confused.
Hi Bobbie, No one should eat less than 1200 calories per day for an extended period of time. The Fix is meant to teach you correct portions and eating habits. It is not really meant to be a strict calorie counting program. And, no you would not necessarily be eating 1499 calories at that level, you would be consuming between 1200 and 1499 on average.
I’ve been doing the 21 Day Fix and 21 Day Fix Extreme since May and have lost quite a bit of weight with this program. Lately I have been more or less maintaining but I have gotten back into the swing of things and would like to see 5 more lbs go. Last week I was 140 so I’m at the lowest amount of containers and when I fill out what I have eaten for the day on My Fitness Pal I was noticing I was quite low calorie wise. Since increasing my food I noticed I’ve already dropped 2-3lbs. In addition to 21 Day Fix Extreme I run 6 miles a day (4 in the morning and 2 before or after my workout video in the afternoon). I was wondering what containers and how many I should add to what the program has me doing now. Also, I just started eating cottage cheese 2% (one red) for an evening snack before bed, I’ve read a lot about the health benefits with this, is it ok to eat this an hour before bed on the program?
Hi Minday, Yes, cottage cheese before bed is a great option. I believe the program recommends to increase the green and red containers first then yellow. This is something you can play with to find what works best for you.
What time of day would I do the workout.
Hi Maxine, You should do the workout when you can give it your best effort and the time works best for you. Just not to close to bedtime as to not disturb your sleep.
I actually have a question. Where would a protein shake fall on this diet? Or does it not? I have NAR LABS Whey protein. I usually drink one a day.
Hi Lindsay, whey protein is a red container. Bethany
This is the most easy to understand breakdown I have seen of the program. Thank you!’ I’m ready :)
Are things like rice and pasta measured before or after cooking?
Hi Paula, It depends, the book should tell you for foods that change shapes.
Do i have to workout? can i use splenda, on my te or lemonada?
Hi Maria, You can use Stevia which is a natural sweetener.
I fall in the 1,949 calorie . What bracket should I follow of the 21 day fix
Hi Jessica, You are in the third column.
once iam done the program, how many calories do i eat normally again?
Hi Rebecca, What is great about the 21 Day Fix portion control diet is you are not counting calories. The container system is meant to teach you proper portion amount of healthy foods to put into your body over 21 days, which should create the healthy eating habit. Hopefully, when you are finished the program you will not need to resort to calorie counting. I also have this article that explains more – https://thefitnessfocus.com/health-nutrition/how-many-calories-should-you-be-eating Bethany
I just ordered the 21 day fix for my wife and myself. We have 4 boys and rather than making two meals one for us and one for the kids, we would like to make one meal. How would we go about measuring our containers if we’ve combined food together?
For example, a casserole dish?
Or my wife likes to make saute veggies and mix them with noodles. So how would we measure a full green container of veggies if it was mixed with the noodles? Do we measure the veggies prior to mixing the noodles?
Hi Ray, yes, measure the veggies out first. I would take notes as to how many containers you use when making these meals, then next time it will be easier as you will know how many containers are in it. Bethany
I’m confused on how to use the containers far as throughout the day. I fall in the 15-17 calorie category, do I use the same amount containers for lunch and dinner or do I spread them out? For example it say I can eat 4 green containers does that mean 4 for lunch and 4 for diner? Or is it for for the entires day? I want to make sure I’m doing this right. And is it the same for the rest of the containers?
Hi Sierra, You spread the total amount of containers out through the day. From your example of 4 green containers, you could do 2 green containers for lunch then another two at dinner to hit your 4 containers for the day as an example. Bethany
Hi Bethany,
I just have a few nagging questions I would love to have answered.
1- I am Pakistani and so eat a lot of Pakistani food which I am not sure how to categorise or measure, things like curry and roti (Pakistani version of chapatti)
2- how do I measure things like fizzy drinks and tea? And how much sugar and salt should I take?
3- how do I measure things which are difficult to put into containers, like eggs?
Thank you so much for this blog though, it has helped me quite a lot
Hi Nida, I answered a couple of your questions in another comment back to you. As far as eggs, two eggs is a red container. The meal plan lists the amount for odd shaped foods and those that change shape. Bethany
Hi, I know this isn’t the right page for this question but I need to know.
I just bought the containers a few days ago but haven’t started using them since I still need to figure out my meal plan. This is difficult for me as I am Asian and most of the food I typically eat is not on the recommended food list. Things like Roti ( Pakistani version of a chapatti), I don’t know how to measure that and the Pakistani curries that I eat S well.
Oh, one more thing, how are we to measure foods that are difficult to put into the containers? And so e foods which I am not sure what container they should go in. Such as fizzy drinks, amount of sugar to have and tea.
Sry for the long post but these are so e of the things I could not find out I my research of this program so I will be very grateful if you would answer them for me.
Thank you
Hello, Sorry, I’m not really familiar with those foods. I can say this, you should not be having fixxy drinks(soda), you should not be adding sugar to your tea either. Bethany
I am an ICU nurse, who works 4 on and 4 off (12 hr shifts, two days, then I flip to nights for two days). I am into week 2 of my first round of 21 day fix, and I am struggling during my day shifts (I am in the lowest calorie range at the moment). I have done a food plan, and allowed myself three meals and two snacks, with all the healthy fats, etc, that I am supposed to have. I’m finding that I am STARVING. When I work day shifts, I am up at 5am, at work by 645am and then at work until 730pm, then 35 minute drive home, arrive home after 8, workout, eat. This is an example of my meal plan for a day shift:
Get up, have coffee and shakeology with 1/2 banana on my way to work
1st break – Breakfast: 2 hardboiled eggs and 1/2 a banana
2nd break – Lunch: Spinach/onions/peppers with ground turkey, quinoa, and balsalmic dressing
3rd break – 1/2 bagel with blue container of mashed avacado
Come home, workout, eat dinner: chicken with green beans
I’m STARVING on day shift days. I’m drinking loads of water, but I’m on my feet all day and I’m up from 5am until 1030pm. Please help. I’m not feeling hungry like this except on days I work day shifts. :(
Hi Chelsea, That’s a long day. I would try adding in another snack on your work days. Here is the link to some ideas – https://thefitnessfocus.com/21-day-fix/21-day-fix-snack-ideas Bethany
Hi,
I have hit my goal using 21 day fix meal planning (yeah!!!) but could you explain how you calculate what containers I need to maintain my weight?
Many thanks X
Hi Anna, I would go up one level and see how you do and the adjust as necessary. Congrats on hitting your goal! Bethany
Many thanks Bethany, I am going to try and 3 Day Refresh (wish me luck!) and then go up a level and see how I do x
You’re welcome!
I ‘m in the 2100-2300 range .. I weight 245 but I’m unable to eat all the containers . Can I go down to the next range and still lose weight ? I’m going to start trying to walk at least 15 min a day , have issue with my knees and need to easy into exercise.
HI Tammy, You should try to eat all of your containers. But, you don’t want to be stuffing yourself either. You can do partial containers if you need to too.
Is there a calculation that takes menopause in to account?
I don’t seem to need the calories as my metabolism is low
Hi Alli, You may need to drop down a calorie range, but never below the lowest level. Consulting with a doctor would probably be best.
Hi. I lost 25 lbs. Post menopause in 2015 on the 21 day fix. I was in the lowest calorie bracket as I was 173 lbs. & went down to 148 lbs. It took about 5 months to lose it, which was slower than the younger women in the group from our gym doing it, but it does work if you stick with it. I was doing maintenance for a year & didn’t gain any weight back, however, I gained about 4 lbs. Back over past couple of months. How do I lose it? Haven’t worked out much since gym closed 8 months ago. Also eating more junk I guess lately. Help!!
Hi Karen, Sounds like you answered your own question near the end of the comment. Have you thought of doing a round of the 21 Day Fix again to back on track?
For each of the container colors is there s designated amount (one ounce, 1/4 cup) and if so, how do I find this information?
Hi Debra, The containers measure volume of food. A few foods that are odd shaped or nutritionally dense are measured different. For instance 12 almonds counts as blue container. All of this information is covered in detail in the 21 Day Fix Eating Plan that comes with the program.
I work horrible hours in food retail. I am lucky if I take time for a lunch at all. I do however make poor choices when I try to down something. We have an amazing produce department and unfortunately an awesome bakery too. I really want to do well with this. Trying to be disciplined to take my meals to work is hard when my schedule is not normal. Exercise is very hard to fit is with 12-17 hour days and living an hour from work and being so tired. Which is also because of my excess weight. My question is can I do two shakeology shakes in the same day?
Hi Cerra, You could do the two shakes a day. You could also do one as a meal replacement and then a whey protein shake immediately following your workout.
For the blue container, it says Whole Almonds, 12 pcs and lists other nuts. Do I fill the blue container with the mixed nuts or is it where I’m only allowed 12pcs of Whole Almonds?
I’m a little confused.
Hi Jovina, 12 whole almonds is a blue container. A blue container also can be filled with mixed nuts as a serving.
Hi, Clicked on your link for containers and it could not be found. Please tell me how much in lbs and ounces as how much the containers hold please. Thank you
Hi Pamela, Could you please tell me where you received the error. The containers are not based on weight, but rather volume.
How do you know how much food to put in each container. Do you have that on your website? Cups or ounces and etc?
Hi Kristy, I don’t have the exact amount listed anywhere, that kind of defeats the purpose I guess. But, yes the food is measured by volume.
I’m curious about white and red wine. I read somewhere it’s allowed but never have been able to find. It may have been mentioned on the info commercial. Giving wine up at dinner may be hard for my husband.
Thanks,
Carrie
Hi Carrie, It is on page 38 of the meal plan. 4 ounces of red wine can be used as a yellow container up to 3 times a week.
Bethany,
Is the green vegetable container used as a measure of both fresh and cooked veggies? Should I be adjusting my veggie amounts on how they’re cooked?? I can no longer find my book…..
Thanks in advance for your response.
Hi Lori, If you access to Beachbody On Demand you can see which vegetables should be measured cooked vs uncooked. For the most part, the vegetables that lose there shape when cooked should be measured raw.
I looked over the shopping list. Where do I add meats into the meals?
Hi Regina, Proteins are red containers, I would recommend spreading through the day for breakfast, lunch and dinner.
Hi Bethany :)
I don’t have shakeology. But I use a good shake I bought from whole foods. I take it right after I do my workout and go to sleep at night. I feel so much better in the morning. Is there any way I can get any samples of shakeology to try because I don’t like the stevia taste or any other sugar taste. I want to try first before investing money in a big container. Thanks :)
HI Taleen, Here is the link to the super sampler that contains all of the flavors.
I am just starting this program and wanted to make sure that I understood the quantity of containers that I am supposed to eat. I currently weigh 310 lbs. So it is 310X11+400-750= 3060 calories per day? That seems like a lot of calories and I would never lose any weight. If it is correct can you tell me the number of containers that would amount to?
Hi Michelle, Yes, you are in the last column on the chart. Bethany
what if i don’t have the colored food containers?
Hi Shelly, Here is the link to order a set of containers if you need them. BEthany
I was looking over the meal plan for eating daily, I workout and after I drink a protein shake, where do I add that in? Do I put it in place of a red container?
Hi Iris, Yes, it is red. Bethany
I have a bad knee could I use thus diet program with the hip hop abs? That seems to be less stress on my knee
HI Jessica, Yes, you can follow the Fix diet with any BB program. Bethany
thank you for the great tips!
You’re welcome Amy! I’m glad you found it useful. Bethany
Hi Bethany,
My calorie target is 2150 and that puts me into plan D. This is my second round of the Fix and I struggled to eat that much the first time. Since I’m so close to plan C anyway would it be okay for me to use that target instead?
Hi Erlinda, If you can’t finish your food I think it is okay to drop down, especially since you are so close. Bethany
Can this work without the workout program? According to my fitness pal I should be consuming 1480 calories to lose 2 lbs per week( I add 500 to this because I am nursing), I weight 256.6 lbs, so this plan tells me I should eat 2472.6 calories per day (almost 1000 calories more than the fitness pal app) so I am guessing the extra 1000 calories comes from the workout program? Would you say this is correct? If I did not want to do the workouts, could I just use the estimated calories from my fitness pal?
Hi Rachael, Since you are nursing it would be best to talk to your doctor about your calorie need and also an exercise program that he or she believes would be a good place for you to start. Myfitnesspal in my experience is a great tool for tracking calories, but some of the recommendations do not consider outside forces that could change your calorie intake number.
Thank you so much I ordered the containers but could understand how to calculate surfed the Webb nothing that made sense until now hopefully a new me for my holiday in August
You’re welcome!
Hi Bethany,
After my calculations it says that my calorie goal is 1267. Is that enough calories to consume while working out?
Thanks
Hi Lisa, Yes that is perfectly fine.
Hi Bethany, Can this work without the workout program? According to my fitness pal I should be consuming 1200 calories per day to lose 2 lbs per week. I weight 250 lbs, so this plan tells me I should eat 2400 calories per day (1000 calories more than the fitness pal app) so I am guessing the extra 1000 calories comes from the workout program? Would you say this is correct? If I didn’t do the workouts, could I just use the estimated calories from my fitness pal?
Hi Donna, 1200 calories seems really low to me. A 1000 calorie burn from a workout is not really feasible. If you are not interested in doing the 21 Day Fix workouts, but want to do the diet you can look at what is called the “portion fix” by Beachbody. It is basically the 21 Day Fix diet adapted to for people who do not want the workout portion of the program. Bethany