21 Day Fix Calorie Calculator & Getting StartedÂ
What is the 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds
in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
If you dont have the 21 Day Fix already, you can get it here!
| 21 Day Fix Challenge Pack! |
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| 21 Day Fix Base Kit! |
So how do you Get Started?
 Step 1: Figure Out Your Calorie Level.
You lose weight by maintaining a calorie deficit. We’ve made it easy to figure out what your number should be. Just enter your weight below.
Your Calorie Target is the amount of calories you are going to eat to lose weight with 21 Day Fix . * If your number is less than 1,200 than round up to 1,200. If it’s more than 2,300, round down to 2,300.
Step 2:Â Â Find the Calorie Chart That Corresponds With Your Calorie Level.
Below is the CALORIE CHARTÂ where you will see several color squares that match the various containers, each followed a by a number. That number is the amount of times you will fill up that color container each day. For example if you have a “4” after the green square, that means you will be filling the green containers 4 times each day.
To determine your calorie level just use the Calorie Target calculated above and select the level that it falls in. Example if you Calorie Target is 1349, you will be in the 1,200-1,499 calorie ranges. You will be having “3 Green”, “2 Purple”,”4 Red”, “2 Yellows”, “1 Blue”, Â “1 Orange”, and “2 Teaspoon” each day. No Calorie Counting is needed. Just fill the container ups as many times as allowed and you will hit your Caloric Target.
What’s Next?
Next we will take a closer look at the containers and which food group goes with which colors. But if you haven’t got your hand on the the  21 Day Fix containers and workouts you can get it here.
| 21 Day Fix Challenge Pack! |
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| 21 Day Fix Base Kit! |
 If you find this post helpful, please make sure you share it,  so that others can also get help with their 21 Day Fix journey. Click the share links below and share this on Facebook, Twitter, Instagram, etc.  If you have any question don’t be shy. You can ask below.
When I did the calculation it said 2268 that just seemed like so much to eat. My weight is 238? Can you confirm that is correct?
Carol,
If you are doing the routines everyday on schedule then you can be in 2100-2300 bucket and still have a calorie defect. However if you have a lot to lose, I would go with the 1800-2099 bucket and monitor your progress.
So for heavier people obviously they will eat more calories, and for sure will still lose weight?
Tabitha, it all depends on your weight and metabolism. But yes, you can eat more calories and lose weight. As long as you are at a calorie deficit. But you shouldn’t go above the 2100-2300 calorie bucket. If you are concern you can always go to the next level down.
I figured out the calorie plan I need and I gained. Mine was 2300 calories. I have an injury and cannot exercise much, so should I cut the calorie count down? Thank you
Irene these numbers are based on you doing the full 21 day fix. So if you are not doing the the routines everyday, you should reduce your calorie intake. Maybe drop down to the next lower level 1800-2100.
My calorie need is 1080 below the chart. How does that work with the number of containers?
Sandy,
You should round up. This will put you in the 1200-1499 bucket. Your number of containers will be based on that level.
My calorie count is 2510, way over the 2300. To be fair, I am very large, 260 and 6’11”. The last time I counted calories in an effort to loose weight I started at 3200 a day and steadily dropped 2 pounds a week for a while, adjusting as I went. When I would eat below that number I noticed that I gains(or weight loss) would stall if I wasn’t meeting my minimum. So know this should I be eating more then the 2300 a day?
Anthony,
In general I would say yes. But you have to remember that not all body types are the same. What works for the majority may not work for all. Since you’ve already had some experience using higher calories to lose weight, that may still be the case. As far as the Fix goes, you may want to start off with the maintenance calories bucket (2300-2499, page 76 of the book) and monitor your progress. But we may have to do something slightly different with you. Email me [email protected] and we can talk about a strategy for you.
I am considering doing this at some point when I can afford it, but my question is do we have to do the shakeology in order to succeed? Is there a way you can do the 21 day fix and be successful without drinking the shakes?
Darlene,
If it’s a matter of all or nothing. Then you should at the very least do the workouts. You will have to be spot on with your foods choices to make sure you are fueling your body. The problem these days is that food companies are more concern with profit then the health of the public. A lot of nutrients we used to get from foods are not there. That’s where shakeology comes in. It fills in the blanks and give your body the nutrients it needs. If you feed your body right you don’t have to eat a lot of food. 21 Day Fix is a low calories meal plan, so the two works great together. It also helps with cravings for junk foods and other things. So, yes you can start without it. But I recommended you add it into your daily diet when you can for best results.
When I use the formula my calories would be 1905. I was using the eating plan with Gamma T25, finished that this weekend and started the fix workouts. I’ve been eating in the 2nd bracket, unable to eat all containers. I lost 10 lbs my first round but have since stalled. Going into the fix workouts should I bump up to the 3rd bracket? I don’t want to undo what I just did.
Christy,
What was your calorie intake before with the T25 workout?
I was eating in the 2nd bracket while finishing up Gamma T25. (Before I bought the 21 day fix I was using my fitness pal and was eating about 1500 calories a day – didn’t see any weight loss with this)
Christy, send me an email at [email protected] and we can chat about it.
My calorie bucket is 2,092 and even though I am following the plan completely with how many times I fill a container each day I am still dramatically under my calorie bucket. I usually hit between 1200 and 1300. Is this okay or do I need to do something to take in more calories?
Melissa,
Are you using the containers and measuring your calories with an App?
Hello,
My wife is allergic to ALL fresh fruit and gluten. My question is, what should we substitute for her fruit portions, and can she eat gluten free pasta, bread, crackers, tortillas, etc in liu of regular whole grain products? Also, are we not allowed any sugar or salt?
Have you began the 21 day fix routine? And am I your coach? If so send me an email and we can look into some substitute food items.
It is saying I should be in the largest bracket but with other diets and coaches I’ve talked to have told me to eat 1200-1400 calories a day. Would it be OK to do that bracket instead? Also, I have an Herbalife membership and get a good discount. Would that be OK yo replace shakeology with?
Lindsey,
Generally I would suggest initially following the recommend bracket. Without having more information of your situations that would be my default answer. By the way am I your Coach?
My number for calories allowed is 2312. Should I do the 2100-2300? I weigh 242 and am 5’8. I feel as though it is a lot. Haven’t started yet, I will be starting next week but I was just curious before I got started.
You should be ok with the 2100-2300 range since you will still be at a calorie defecit. You can start there or 1 level below and see how your body responses.
can someone that has gout do the 21 fix diet ,?
I’m not to familiar with gout. I would first suggest you speak with your doctor. But if you are able to do general cardio and weight lifting routines,you should be able to do 21 FiX. But again speak with your doctor first.
I should have 1245 calories a day. This should be fun since I leave for vacation with three girl friends Saturday!
I am just beginning but already love the workouts. Don’t know how next week will be. I will be on vacation with my girl friends!
Just do your best. Enjoy your trip!
Just wondering I usually have shakeology with unsweetend almond milk but almond milk isnt on the food list can i still use almond milk in shakeology?
Almond milk is allowed, but only 3 times a week.
I am in the 1800 to 2099 bracket. I have added addition calorie burn from 700 to 1400 per day, except on Sunday. Do I need to go up a bracket?
What other activities are you doing?
I currently eat 1200 calories & have lost 40#, but hit a wall. A friend suggested this. This 21 day fix allows me 2200 calories. Should I add the 1000 calories or go with the 1200 calories I’m used to?
It depends on your activity level before 21 days fix, your current weight, etc. You may just need to bump up a few 100 calories to get the weight loss starting again.
i am supposed to be eating 1200-1400 calories a day ! but I am so hungry and starving before each snack and lunch and dinner….. why??? do I go up in calories ? or stay..? I have been eating 1200-1400 for a while now cuz I did piyo and t25… but I never get n e where cuz I get bored and give up…. the weekends are so hard for me too!! I just fall off all the time… oh man I suck! I lose 5 pounds in the week and gain it back on the weekedns1!!
Ashley,
Try adding an extra red or green each day. Do it for a week and if you are still hungry you may need to bump up to the next calorie bucket. Also, are you using shakeology? That usually helps when calories are low.
My calorie target is 838, I do not need to loose much weight (of course in the problem areas I would like to) but would I gain if I did the calorie bracket of 1200-1499. Do not want to gain if I do the program but by eating healthier I think I would feel better. Would you suggest this program be beneficial for me?
How much do you weigh? 838 is very low and not really recommended. Generally around 1200 is the lowest you should go.
I currently weigh 107 lbs
You should be fine with the 1200-1499 bracket for your weight. Give it a try!
If my caloric deficit is 2100 and I burn 400 calories after a workout and I’ve finished all my containers for the day how will I know how much to eat again to make sure I hit 2100 calories for the day?
I’m not getting you’re question. The 21 day books tells you how many times to fill up each container a day best your calorie need.
Hi! I love that you have included this calorie counter on your blog! So extremely helpful to people!! How did you find this to insert into your blog and how did you do it?
I created it with wordpress plugins.
I am following 21 day fix but also doing bootcamp 3 days a week , I am 5’9 220 lbs what bracket should I be in ?
If you are doing bootcamp with 21 day fix you may need a little extra calories. Maybe add in an extra red or/and yellow. By the way am I you coach?
I got the 21 day fix delivered to me today. It says my calorie count should be 1250 but I am breastfeeding exclusively my four month old son. Should I add 300-500 calories to this and go up to the second level?
Carolyn first of all congratulation on your four month old. My first child was born last week. Your plan to add an extra 300-500 calories seems reasonable since you need more calories while breastfeeding to support the milk production. Make sure you go over your plan with your doctor, but it seems reasonable.
I really cannot afford to by the 21-day fix kit online but I did find out my calorie intake and how big the containers are and how many I would need. I am vegetarian so I don’t eat any meat. I have a hard time getting my protein in and I see that I would need 3 cups of protein daily. What would that be for me since I don’t eat meat? I just finished a six-week weight loss challenge with the place that I do my three-days a week workouts at. I lost four pounds. I am interested in trying this program. I am not interested in the shake part though, is that going to hinder my weight loss. I can’t afford those shakes and don’t want to drink them.
Linda you can do the program without the shake and have some success, but it does help alot. I’ve personally been using it for years and can always notice the difference when I’m not drinking it. By the way am I your coach?
I started the first round of 21 day fix weighing one thing and in the second calorie bracket, but now i have loss weight so do i recalculate my calorie intake for the second round of 21 day fix because if so i would be in a different bracket?
Yes, recalculate your calories.
My weight is 280 i wanna lose 100 pounds i see that my calory intake is 2780 can you please tell me what to do. Thanks in advance for your quick reply carl
There’s a lot that goes into it if you want to reach your goal. It’s definitely achievable. You should really join one of our accountability groups. email me @ [email protected] or connect with me on Facebook https://www.facebook.com/carldez.thomas so I can help you out. Make sure I’m your coach by choosing the link above. Are you doing the 21 day fix workout program?
once i know how many containers i eat for the day…how often do i eat????
Every 2-3 hours. 5-6 meals a day! plan it out so that you reach your calorie allowance with those 5-6 meals.
Hi, Im in my second week of the program and trying to wrap my head around the container size portions… for me I’m in the higher calorie range. How would I determine how much bread I can eat per day? From what I see I’m allowed 4 yellow containers per day. How much bread slices would that be?
Thanks in advance!
1 slice of whole grain bread = 1 yellow. So a full sandwich with 2 slices would be 2 yellow containers used for the day.
May sound like a really stupid question, and one that I shouldn’t have to ask, BUT here goes… Do I still need to keep a journal/log of all calories consumed by the foods, or is eating by the containers keep you within the caloric intake boundaries for your daily need? That’s the only thing I’m still unsure of.
Thank you!
The calories are already figured out. Just make sure you filling up each container the right amount of times for your bracket.
so if it says to do a 2000 calories for me but i have been doing 1200-1500 calories diet (before the fix) should i stay where i am or go to what it says… if it makes a difference i do workout with 1200-1500 calories and burn about 600 calories each workout
You can use 1200-1500 as a starting point.
What if I like to mix up my workouts, T25, P90, P90x when I am stronger, Zumba etc. Should I just stick to my calorie range?
T25 would be about the same. You will want to increase for P90x.
My calorie target is 805. I only weigh 105 lbs. I am not trying to lose weight as I am already skinny gal. I do want to gain weight and tone up. Which calorie bracket should I use??
That calorie target is to low. You shouldn’t go below 1200.
Just starting out…When using the containers do you cut up the food or put in whole (like fruit). You could fit more in with slicing things up but wasn’t sure what was best. Didn’t want to overdue the calorie count
It depends on the food.
I have just learned about this diet or healthy terms of eating. I did the calculator above with my weight and the bottom line says Caloric Needs 1960. My concern is I will be too full and not able to eat all this amount. I really don’t have the money right now to start this until taxes. However, I have changed my eating habits and becoming fuller on less.
I am wanting to try this and what if I did a shake for breakfast, snack, eat a sensible lunch, shake and then supper. Is there a cut off point to NOT eat? Above chart says I would need 5 containers of green, 3 purple, 5 red, 4 yellow, 1 blue, 1 orange, and 5 tsps. What exactly are the teaspoons used for? Should I drink a gallon of water a day?
Any advice to help me get started is appreciated. I’d love my husband to do this with me as well. Our 3 yr old pretty much eats healthy. So, any advice is appreciated. Thanks, Elizabeth
Lots of questions, and understandably so. We have a 21 day fix support group starting on up that you and your husband are welcome to join. It will help you get on the right track with your nutrition. But in short, you will want to have about 5-6 meals a day. Your initial plan is good. But you need to be meeting a caloric goal. Either by tracking you calories or using the 21 day fix container, which has already taken care of the caloric tracking part for you. You just need to fill your containers.
Are there other options for drinks such as tea or leamonade or coffee
In the book there is a hydration bar, with suggested drinks.
I’m on my first round day 3 once I’m done with the first 21 days and I want to lose more what do I do…
You can do multiple rounds of the 21 day fix, which many have done. If you are ready for the next stage you can do the new 21 day fix extreme. This was just release and is the natural next step for 21 day fix graduates. Check out the “What program to choose?” link at the top of this page to compare the two.
I have been using the 21 Day Fix containers for my eating plan as it’s easy; however, I’m 134 lbs 5’7″. I lift weights and do HIIT cardio 4-5 days a week. It has me eating on the lowest level and I’m always hungry. I’m not looking to lose weight just body fat and gain muscle. Where should I be eating at on this plan? It is only specific for losing weight.
The calorie calculator is setup for a calorie deficit of 750 calories. So, add 750 calories back will put you at your maintenance level. But you can first try just bumping up to the next calorie level.
Hi Carl, can I email you with some questions?
Sure, [email protected].
This question may have been asked before but with the Shakeology component of this program, is it safe to consume while nursing? I have done some research and found when nursing to up your bracket on the calorie chart but there is no mention of the shakes. I read in a previous post from August it is recommended to follow the plan fully to get the results but I wonder if you are getting all the nutrients you need from food, why add an artificial beverage?
There are alot of women who use shakeology while breastfeeding. It’s made of whole natural foods. I’m completely against any shake or drink with artificial ingredients. It could do more harm than good. But like everything you should always consult your doctor If you have concerns. If I’m your coach you can email me and I can send you the ingredient to print out and take with you if you choose.
I have hypothyroidism and based on my weight… Has me at the highest level. Should I eat down a level? Since my metabolism isn’t working like it should?
Allison,
The calorie calculation and most advice is based on having a normal metabolism. If you have a slow metabolism then things are slightly diffrent. I’ll hate give you a blanket statement without knowing more about you and you particular situation, since things are different for you.
I placed into the highest calorie count, but I’m trying to lose weight. Can you explain how that works?
Calculator estimate how much calorie you need to maintain your current weight including your workout. It then creates a caloric deficit which will cause you to lose weight. so, for example if you need 3000 calories to maintain your weight. You calorie suggestion would be about 2250. Ideally this would cause a weight lost of about 1.5lb per week (a good rate). This is just ideal. Some lose more and some lose less. But there are other factors that influence the actual weight lose the big one being your metabolism.
I just got my 21 Day Fix and I’m having a very hard time developing a meal plan. I have a lot of weight to lose so I need to eat over 2000 calories a day but I can see from your comments you also suggest the 1800-ish calories a day. Do you know of anyone or do you have a meal plan with that caloric intake that I can use as a guide. I’m very overwhelmed with this. Thanks, Tiffany
Tiffany,
It can be a lot to take in. My next 21 day fix challenge groups start on March 2nd on Facebook. I’m providing everyone with a meal plan and I simple way to track everything. If you want to join just send me an email. I don’t have a plan for the higher bracket yet, but I might be able to create one or better yet teach you how to do it.
I am starting the 21 day challenge next week… I guess when it gets here to me… but i wanted to know how many pounds should i expect to lose week by week….? i will be in the 2100-2300 calories bracket because i am 269
Jenny, are you in a challenge group already?
I am a type 1 diabetic who is interested in the 21 day fix program. I am concerned because the amount of carbs(fruits/carbs) I take in plays a huge role in how much insulin I use. My question is am I able to substitute one of the fruit/carbs portions for a protein or vegetable portion or eliminate one of them??
I need to know a little more. Email me [email protected]
Do you have to start with the 21 day fix or can I start with the extreme version. I have already lost 65 pounds and only looking to lose 10 more and tone. I currently weight train heavy 5 days a week. (Training for my first powerlifting competition) I am basically doing this due to the convenience of the containers and to add an extra workout in.
You can go straight to the extreme.
My calorie intake is higher than the chart, Should I follow the 2,100-2,300 bracket?
What’s your caloric need?
My husbands is higher than the chart. What does he need to follow? 3170
2800 bracket if He’s doing the extreme version.
Mine is also off the chart. 2620
Use the highest level on the chart.
Will dropping to a lower bracket cause health issues. It says I need to eat 2100-2300 calories. Is eating 1500-1799 a major issue. ? Will your body start to store fat since the calorie deficit is so low? I want to lose a substantial amount of weight before my wedding in July.
I would not go that low. Maybe the next bracket down. But you should really start with the 2100 bracket first and adjust from there.
I want to start the 21 day fix they are putting me in the 1800 calorie bracketbut I just found out that I can’t do no extensive exercising for 3 weeks because of a procedure I had on my legs I have been using My Fitness Pal and that’s giving me 1300 calories a day and I’ve had success with that what would you recommend if I can’t work out and I still want to do the meal program I’m allowed to walk and plan on doing so they said I could get on a treadmill with no incline to. Pretty disappointed was looking foward the exercise the most. But after the three weeks I’ll be back on track
Then should I go back to recommend calorie level
Yes to all of the above.
I fall in to the 3rd calorie bracket i have a lot to lose about 85- 90 pounds. i’m worried with that much food that i won’t lose any weight. what happens when you lose a lot of weight how does it work with the calories? they don’t really explain that in the book. if you can help me out that would be great!
will i lose more weight if i go down to the 2nd calorie bracket or do i just stay in the 3rd where i am suppose to be?
Hi Sherry,
I would suggest starting with the 3rd Bracket as calculated and see how that’s goes. If you are not losing at a good rate in the 3rd bracket then we can drop you down to the 2nd bracket.