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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 – 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.