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21 Day Fix Calorie Chart: A Guide to Meal Planning and Portion Control

21 Day Fix Calorie Chart: A Guide to Meal Planning and Portion Control

Table of content

1. Introduction

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).

2. Understanding the Significance of Calorie Counting

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, 

  •   An ideal weight = BMI: 20- 25
  •   An underweight = BMI: below 18.5
  •   An overweight = BMI: 25 -30
  •   An obese = BMI: over 30

3. How do you calculate your 21 day fix calorie chart?

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.

4. How Many Calories Do I Need 21 Day Fix? 4 calorie plans:

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.

Calculating Calorie Needs

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:

  • Age: As you age, your metabolism slows down, which means you burn fewer calories at rest.
  • Gender: Men generally have a higher calorie need than women, as they tend to have more muscle mass and less body fat.
  • Weight: Heavier individuals require more energy to perform daily activities than lighter individuals.
  • Height: Taller individuals have a higher calorie need than shorter individuals.
  • Activity level: More active People require more calories than those who are sedentary.

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.

5. The 21 day fix calorie chart

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

6. What is the average weight loss on 21 day fix?

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.

7. Ten tips for faster the 21 days fix calorie chart

  • Buy pre-cooked chicken breast or fish.
  • Choose canned tuna for quick meals.
  • Buy pre-cut or frozen vegetables (nothing else is to be added).
  • Consume hard-boiled several eggs at once for quick and high-protein snacks (in addition to salads).
  • Roast all the vegetables and bake all the potatoes (purchased daily ) at once.
  • Pre-cook sufficient quick quinoa or brown rice for the week.
  • Chop all the carrots/ cucumber/ peppers/ other raw veggies (to prepare salad) for healthy snacks.  
  • Prepare morning breakfast (rich with a large batch of oatmeal or simple egg cups).
  • Buy and stock berries/ other small-sized fruits that need to be cut into pieces.
  • Consume portable snacks (prepared with raw unsalted nuts).

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.

8. Conclusion

‘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.

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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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