How do I calculate my 21 day fix meal plan? Your step-by-step nutrition guide

Thousands of individuals have successfully utilized the 21 Day Fix's color-coded container system to simplify portion control and achieve weight loss goals. If you are wondering, "How do I calculate my 21 day fix meal plan?" this guide will walk you through the simple math to create your personalized eating plan.

Quick Summary

Determine your 21 Day Fix eating plan by calculating your daily calorie needs with a straightforward formula based on your current weight. Your result places you into a specific calorie bracket, which dictates your daily allotment of color-coded containers for each food group.

Key Points

• Calculate your calorie target: Use the formula: (Weight x 11) + 400 (for exercise) - 750 (for weight loss).

• Determine your container count: Your calorie target corresponds to a specific bracket that dictates your daily container allowance for each food group.

• Utilize color-coded containers: Each container represents a different food group, simplifying portion control without calorie counting.

• Focus on approved foods: Fill your containers with nutrient-dense, whole foods from the program's lists.

• Plan and track meals: Distribute containers throughout the day and use tally sheets or meal prep to stay on track.

• Recalculate as needed: Adjust your calorie bracket and container counts as your weight changes to maintain progress.

Step 1: Calculate Your Calorie Target

The foundation of your 21 Day Fix meal plan is a simple, three-step formula to determine your calorie bracket. This calculation helps ensure you are eating enough to fuel your body while creating the necessary calorie deficit for weight loss.

To calculate your calorie target for weight loss:

1. Caloric Baseline: Multiply your current weight in pounds by 11. This figure is your estimated resting caloric need.
2. Caloric Needs (with exercise): Add 400 to your baseline number. This accounts for the approximate calories burned during the program's daily 30-minute workouts.
3. Calorie Target (for weight loss): Subtract 750 from your caloric needs. This creates a weight-loss deficit.

Example for a 150-pound person:

• 150 (weight) x 11 = 1650 (Caloric Baseline)
• 1650 + 400 = 2050 (Daily Caloric Needs)
• 2050 - 750 = 1300 (Calorie Target for weight loss)

Important program modifications:

• If your final calorie target is less than 1,200, round up to 1,200. The program advises against consuming fewer than 1,200 calories per day.
• If your target is over 2,300, round down to 2,300 for the standard program. Higher calorie brackets are available for the 'Extreme' version.

Step 2: Find Your Calorie Bracket and Container Count

After calculating your calorie target, refer to the program’s chart to find your corresponding bracket. This determines the exact number of each color-coded container you will use every day. You do not need to count individual calories in each food item, just the number of containers you consume. The standard 21 Day Fix calorie brackets and corresponding container counts are available on the {Link: BODi website https://www.bodi.com/blog/understanding-the-21-day-fix-containers}.

Step 3: Implement Your Meal Plan with Containers

Each color-coded container is for a specific food group, simplifying meal preparation and portion control. The program offers approved food lists for each container to guide choices.

• Green: Vegetables.
• Purple: Fruits.
• Red: Proteins.
• Yellow: Carbohydrates.
• Blue: Healthy Fats.
• Orange: Seeds and dressings.
• Teaspoons: Oils and nut butters.

Step 4: Plan and Track for Success

Planning meals and tracking container usage helps maintain consistency. Meal prepping can assist in meeting daily container goals.

Tips for effective planning and tracking:

• Divide containers: Distribute containers across meals and snacks.
• Cook in batches: Prepare proteins and grains ahead.
• Track usage: Use tally sheets to monitor consumption.
• Hydration: Drink sufficient water.

Conclusion

Calculating your 21 day fix meal plan involves a simple process to determine your calorie bracket and use color-coded containers for portion control. This approach simplifies nutrition and encourages eating whole foods, helping build long-term healthy habits. Recalculate your bracket as you progress to keep your plan optimized. Start with the calculation, use the containers, and enjoy a balanced eating plan. For additional resources, the {Link: Beachbody blog https://www.bodi.com/blog/3-steps-for-successful-21-day-fix-meal-planning} is helpful.

Comparison Table: How Calculation Differs for Goals

Goal	Formula Component	Example (150 lbs)	Container Count
Weight Loss	Weight x 11 + 400 - 750	150 x 11 + 400 - 750 = 1300	Bracket A (1200-1499)
Maintenance	Weight x 11 + 400	150 x 11 + 400 = 2050	Bracket C (1800-2099)

Final Thoughts on Your 21 Day Fix

The 21 Day Fix uses a visual system to manage food intake and simplify portion control. Regular recalculation ensures the plan adapts to your changing body and supports sustainable healthy eating habits.

Frequently Asked Questions

How often should I recalculate my 21 Day Fix meal plan?

Recalculating after each 21-day round is recommended. If you have significant weight loss goals, you might consider recalculating more frequently, perhaps every few weeks, to ensure your plan aligns with your current needs.

What should I do if my calculated calorie target is less than 1,200?

If your calculation falls below 1,200, always round up to the 1,200–1,499 calorie bracket. Eating fewer than 1,200 calories daily is generally not advised for health reasons.

Can I swap containers for different food groups?

The program is designed for specific food groups per container color to ensure nutritional balance. While you can mix foods within a container's group, do not swap containers between different food groups.

Is it required to eat all of my containers every day?

Yes, the plan provides container counts to ensure you receive adequate nutrition. Strive to consume all your allotted containers daily. If this is challenging, try distributing them differently throughout the day.

How does the calculation change if I don't do the workouts?

If you are not doing the workouts, your calculation is slightly different. Multiply your weight by 11 (caloric baseline), then subtract 400 (instead of 750) for your calorie target. This results in a smaller deficit appropriate for lower activity.

Can I eat at restaurants while following the 21 Day Fix?

Yes, but with conscious choices. Use the visual size of your containers to estimate portions when eating out. Focus on lean proteins and vegetables, and be mindful of sauces and higher-calorie ingredients. Pre-logging or tracking after can help manage.

How do supplements like Shakeology fit into the plan?

The official program materials provide guidelines for incorporating supplements. Typically, a Shakeology smoothie made with water or almond milk would count as a red container (protein) serving.