21 Day Fix Calorie and Container Calculator
The 21 Day Fix Calorie and Container Calculator estimates your daily calorie needs and color-coded container counts based on your weight, height, age, and activity level. This tool helps fitness enthusiasts simplify portion control without the need to weigh food. Whether you are losing weight, building muscle, or maintaining your current size, this calculator provides a precise meal plan tailored to your specific goals. It removes the guesswork from nutrition planning so you can focus on eating right.
How Daily Calorie Target and Container Counts Is Calculated
Your Daily Calorie Target and Container Counts represent the specific amount of energy you need each day and how to split that energy into food groups. This calculator uses the scientifically proven Mifflin-St Jeor equation to determine your results accurately.
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + s
Where:
- s = +5 for males, -161 for females
First, we calculate your Basal Metabolic Rate (BMR) to find your baseline energy needs. This step is vital because it tells us how many calories your body burns just to keep your heart beating and lungs breathing.
Next, we multiply your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). This ensures active individuals get enough fuel to support their workouts.
Finally, we adjust this number by subtracting or adding 400 calories based on your goal. This final target is matched to a container bracket to simplify your meal planning.
What Your Daily Calorie Target and Container Counts Means
Your results tell you exactly how much to eat and which color-coded containers to fill every day. Using these numbers takes the confusion out of portion control so you can reach your goals faster.
Goal-Based Scenarios
- Lose Weight: If your target is 1,200–1,499 calories, you will eat 3 Green, 2 Purple, 4 Red, and 2 Yellow containers. This lower range helps you create a healthy calorie deficit for fat loss.
- Maintain Weight: A range of 1,500–1,799 calories typically requires 4 Green, 3 Purple, 4 Red, and 3 Yellow containers. This balances your energy intake with your daily activity.
- Gain Muscle: For a target of 2,300+ calories, you need 5 Green, 3 Purple, 6 Red, and 5 Yellow containers. This higher intake provides the extra fuel required to build muscle tissue.
Important
Always eat all your assigned Green containers. These provide the fiber needed to keep you feeling full, especially when you are eating fewer calories to lose weight.
This content is for informational purposes only and is not intended as medical advice. Always consult with a healthcare provider before starting any new diet program to ensure it is safe for your specific health needs.
Recalculate your targets every 4 to 6 weeks or after a significant weight change to ensure your plan stays effective.