21 Day Fix = Simple Nutrition
Losing weight is generally a pretty simple concept; burn more calories than you consume.
The tricky part for a lot of people is determining what the proper calorie in take should be and the most effective deficit they should be at to ensure maximum results. A deficit that is too low can be more harmful than helpful, so less isn’t always more when it comes to calorie consumption.
Looking for something more Extreme?
The new 21 Day Fix Extreme program is now available!
21 Day Fix Extreme Now Available!Use the 3 steps below to determine your 21 Day Fix Calorie Bucket.
1. Your Current Weight in Pounds x 11.
Take your current weight and multiply that number by 11. Example: 170 * 11 = 1870.
2. Your Baseline + 400 (Fix Calorie Burn)
Using the number determined above (Step 1), add 400. Example: 1870 + 400 = 2270.
3. Your Caloric Needs – 750 (Deficit)
Using your Step 2 number, subtract 750. Example: 2270-750 = 1520.
The number you calculate from Step 3 is your 21 Day Fix Calorie Bucket.
NOTE: If the number you calculated in Step 3 is below 1200, you should round back up to 1200. If your number was above 2300, then you should round down to 2300. DO NOT go below 1200 calories and DO NOT go above 2300 calories. 
21 Day Fix Calorie Buckets
While calorie counting isn’t part of the program, you do have to establish a baseline in order to ensure you caloric deficit isn’t too low. The table below shows you how many of each container you should be using per day based on your calorie bucket.
| Containers | 1200 - 1499 Calories | 1500 - 1799 Calories | 1800 - 2099 Calories | 2100 - 2300 Calories |
 | 3 | 4 | 5 | 6 |
 | 2 | 3 | 3 | 4 |
 | 4 | 4 | 5 | 6 |
 | 2 | 3 | 4 | 4 |
 | 1 | 1 | 1 | 1 |
 | 1 | 1 | 1 | 1 |
 | 2 | 4 | 5 | 6 |
21 Day Fix Tally Sheets
In order to keep track of those containers on a daily basis, you’ll want to print out some extra Tally Sheets to ensure you are following the program as it is designed. Add your container counts for each color based on your calorie bucket level determined above.
Download and print your 21 Day Fix Tally Sheets Here –>
21 Day Fix Tally Sheets21 Day Fix = Simple Fitness
Start Your Journey With 21 Day Fix!
You CAN create positive habits, get yourself in shape, and lose as much as 15 lbs. in just 21 days with a 30 minute workout with the 21 Day Fix.
Need a Coach?
If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!
Email Me: coachchris@yourfitnesspath.com
Connect on Facebook: fb.com/coachcoburn
YouTube: https://youtu.be/coachchriscoburn
Instagram: @chris_coburn
Twitter: @yourfitnesspath
may i ask what the last measurement of the bucket “spoon” symbol is?
Salinamia This is to represent the “teaspoon” food group for your oils and nut butters; olive oil, coconut oil, peanut butter, almond butter, etc…
Hope that helps!
Is your math is off? Should be 1570, not 1670, yes?
You are correct – looks like a typo on my part. I have corrected this. Thanks for bringing this to my attention!
ChelHamilton You are correct – looks like a typo on my part. I have corrected this. Thanks for bringing this to my attention!
I should be having 1200 calories per day. I use that for the number of each container I should have. I’m also calculating the calories each day and they have been around 1050. I’ve heard never to go under 1200. Should I go with the 1050 or increase something?
susank60 – If you review the 21 Day Fix guide, it should indicate that going below 1200 calories/day is NOT recommended. Are you indicating that the food you are getting from the containers is only coming up to 1050?
coachchris susank60 yes eating the containers for the 1200 plan is around 1050. I just started the program and had the same thing each day so I’m assuming when I change it the calories might increase. I’m using Myfitnesspal to track calories.
susank60 This may be due some of the specific food choices in the yellow, blue, or orange containers, since these will be more calorie dense than green, purple, or red? The teaspoon option could also bump you up pretty quickly with something like peanut butter.
where is the easiest place to shop for e-v coconut oil?
i start 3 day quick fix and would like one place stop since i am super busy any suggestions. Costco, wholefoods, and trader joes are all close by.
salmaci – I have seen it any numerous grocery stores. Not sure what stores are near you, but check in the same area that you find vegetable or olive oil, you should be able to find coconut oil there as well. The brand that I typically get is called: Lou Ana.
HTH!
salmaci – Costco may be tough to find some of the more specific items, but either Whole Foods or Trader Joes should work just fine.