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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.
Helpful Tools for Portion Control Beyond 21 Day Fix Containers
I especially love the 21 Day Fix for its simple approach to nutrition. Over time, you will build the habits to know the right portion size and the food groups you should be eating and those to avoid. This means The color coded containers are not something you’re going to have to use forever.
Below are a few tools to make the 21 Day Fix nutrition plan even easier to follow:
- Glass Meal Prep Containers – While the Bodi portion control containers are BPA-free, they’re not meant to eat out of. Measuring out your food with the containers and then using meal prep containers designed for food storage is so much better. And glass cleans much easier than plastic :)
- Insulated Blender Shaker Bottle – I thought insulated protein shaker bottles would be a fad when I saw them on Shark Tank years ago, but I have to say that being able to keep protein shakes cold for hours really does improve the taste and texture. The worst thing is a warm shake.
- Shakeology 0 Grams Added Sugar – 0 Gram added sugar protein shakes are not a requirement for the 21 Day Fix. However, if you are looking to cut out all unnecessary calories and reduce the other drawbacks of sugar, these shakes or any other shakes with 0 grams of added sugar are a good idea.
Hope these help!
Frequently Asked Questions
Q. Are you available to help?
A. Yes, just leave a comment below, sign up for my emails on the sidebar, or even send me a direct email – [email protected]
Q. As I lose weight, do I need to recalculate my calories?
A. Yes, I would recommend recalculating after every round of the 21 Day Fix 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, 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