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The 21 day fix calorie chart is a diet program designed to help people reach their weight loss goal through healthy eating, portion control, and daily exercises. The plan calls for balanced eating that includes a mix of all the different groups (namely, lean protein/ complex carbs/ plenty of vegetables/ healthy fats).
Calculating the right amount of calories (it is used to measure the energy value of food which our body needs to function. Our body stores and burns calories as fuel) depending on whether the goal is to lose weight (losing weight is the prime goal for most of the people, as obesity and being overweight is a global health problem)/ gain weight/ maintain current weight. Calculating the required calories is essential to attain a healthy ideal weight. An ideal weight is measured by BMI i.e. Body Mass Index = W/ H2. Where W= weight in kg and H2 = square of height in meters. For instance,
3.1) For calculating (R) procedures (to attain the fitness goal), the current weight (in pounds) is to be multiplied by 11. The resultant number indicates the calorie baseline.
3.2) One needs to add 400 (the fixed calorie burn) to the calorie baseline. The resultant number represents calorie needs (to maintain the desired weight).
3.3) How many calories do I need 21 day fix? If a person (with a current weight of 150 pounds, for instance) wishes to lose weight, then it is essential to subtract 750 (from the calorie needs). The resultant number is the calorie target one should consume (to lose weight). The calorie baseline = 1650 (150 multiplied by 11). To maintain weight, the calorie needs will be 2050 (1650 + 400). And to lose weight, calorie needs = 1300 (2050- 750), the calorie target for losing weight. Again to gain weight, calorie needs = 2800 (2050 + 750). The implication is that one needs to add 750 to 2050 to gain weight (and subtract 750 from 2050 to lose weight.
There are mainly 4 calorie plans (with different calorie targets) for maintaining a healthy weight.
| Plan A | 1200- 1499 calories |
| Plan B | 1500- 1799 calories |
| Plan C | 1800- 2099 calories |
| Plan D | 2100- 2300 calories |
The calorie target varies from person to person depending on whether the person is underweight/overweight/ obese/ or has an ideal healthy weight.
To achieve sustainable weight loss, it's essential to have an accurate understanding of your daily calorie needs. Here are some factors that influence your daily calorie needs:
To determine your calorie needs, the 21 Day Fix program uses a formula that considers your weight, height, and activity level. Once you have this number, you'll subtract certain calories to create a calorie deficit and promote weight loss. The 21-Day Fix program simplifies this process by assigning you a color-coded container system to help you stay within your daily calorie target.
The 21 day fix calorie chart is followed by selecting the container/ containers, each branded with a particular color and containing a particular type of food item of specified quantity (as per calorie needed each day). The list of containers (each with a particular color and containing a particular group of food items) is enumerated below.
| Red container | Protein |
| Green container | Veggies |
| Yellow container | Carbs |
| Blue container | Healthy fats |
| Purple container | Fruits |
| Orange container | Oil seeds, healthy dressings |
| Teaspoon-measured food container | Salt, sugar, oil |
| Selected containers | Red /Purple/ Teaspoon-measured food container |
| Diets | Banana shakes/ Egg/ 1 teaspoonful of almond butter |
A snack is a small meal between 2 large meals. For instance, a snack is taken mid-morning between breakfast and lunch at noon. Again, a snack may be taken in the afternoon- between lunch and dinner at night.
| Selected containers | Purple/ Yellow/ Teaspoon-measured food container |
| Diets | 1 slice of bread/ apple/ 1 teaspoonful pea-nut butter |
| Selected containers | Red/ Green/ Yellow |
| Diets | Ground Turkey with 1 teaspoonful of olive oil/ baked sweet potato/ tomato and onion |
| Selected containers | Green/ Red / Orange |
| Diets | Greek yogurt / Shredded coconut/ 1 slice carrot |
| Selected containers | Green/ Red/ Blue |
| Diets | Salmon/ Brussels sprouts in 1 teaspoonful of olive oil /one-fourth avocado |
Experts consider weight loss of 1 to 3 pounds per week safe. However, studies report that the 21-day Fix round helped participants lose up to 15 pounds (7 kg). These results are not valid for men and women of all ages. Weight loss experts recommend creating a 500-calorie deficit daily by combining low-calorie intake and exercise.
Conclusively, the food items (to be consumed) mentioned in the tips may be varied from time to time, keeping the calorie need unchanged and unaffected.
‘Easy to use containers’ eliminate the need for counting calories and help take the guesswork required to maintain a healthy weight. Depending on the initial weight/ activity level/ goals, one will use one or more containers (each branded with a particular color and containing a particular type of food items) out of 7 containers. There is no hard and fast rule pertaining to the choice of food items and quantity. What is more important is to fulfill the calorie needs that vary from person to person (to maintain a healthy ideal weight).
The 21 day fix calorie chart is one of the most popular weight loss regimes (ideal for anyone, but most important for women). It is an adequate nutrition and fitness program and, surprisingly, a successful one (compared to other health and fitness regimes). Many find this dieting program very simple/ easy/ effective.
Authored By Dr. Tamanna Chowdhury
Dietetics & Nutrition
Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.
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