One of the things that I love most about the 21 day fix program is that the system is completely comprehensive. You get a full exercise program and also a step by step nutrition guide and system that is easy and works. The starting point for doing this program successfully is estimating how many calories you need to consume each day by following the 21 day fix calorie chart. There are several different calorie brackets you might be placed in and from then you’ll use various calorie logging or tally sheets to help you stick within your allotted containers for the day.
Proven 21 Day Fix Calorie Chart Formula
Here is the formula you need to follow in order to workout your daily calorie limit:
1) Multiply your current weight (in pounds) by 11 = this equals your calorie baseline
2) Baseline + 21 Day Fix Calorie Burn = how many calories you need per day
3) Subtract your caloric need – 750 = a calorie deficit to lose 1.5 pounds per week = daily calorie target per day
Let’s do an example of how a 190 pound woman would use this formula to lose weight
- 190 pounds x 11 = 2,090
- 2,090 +300 = calories needed per day
- Note: the beachbody guidebook says that you burn 400 calories per workout with the 21 day fix program. This is not accurate. Some workouts you will burn as low as 150 and the highest I have burned is 350 doing Cardio Fix or Plyo Fix. If you do two workouts or any other form of exercise per day, you can incease from 300 to 500 calories in this step.
- 2,390 – 750 calories = 1,640 Calories per day.
By creating a deficit of 750 calories a day, you’ll be creating a weekly deficit of 5,250. And because every 3,500 calories equals a pound of fat, you’ll be losing around 1.5 pounds a week. If you create a larger deficit of 1,000 calories a day, you’ll lose 2 pounds a week. It’s important not to go over a 1,000 deficit a day in order to lose weight safely.
That means that this woman would follow the 1500,1799 Calorie Bracket Plan in order to lose 1-2 pounds of fat a week. By doing the formula above, you can work out exactly which bracket you’ll need to lose weight.
After that, you’re going to want to get some container tally sheets to log the calories and containers you are consuming throughout the day. I use the ones found on Jeanie’s Etsy Shop because they’re super affordable and you get a whole bundle of worksheets that you need for the program.
You can either print off the tally sheets and use them week by week, or print and laminate, then use a dry erase marker and re-use them. This helps save on ink and paper!
I like to log down what I eat for each meal so if I get stuck on ideas, I can refer back to old worksheets. It’s also important to track each meal in case you forgot you ate something and didn’t log it. This will help you become more aware of exactly what you’re eating on a daily basis.
I hope this guide has helped you and if you have any questions on working out how to use this calorie chart, drop a comment below and I’ll answer you as quickly as I can!