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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.
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