This tool will help you determine your perfect food portions for a 21-day fix program based on your personal details.
How to use the 21 Day Fix Calculator
To use this calculator, input your age, weight, height, gender, and activity level. Once all fields are filled, click on the “Calculate” button to determine your daily caloric needs.
Explanation of the Calculation
This calculator estimates your daily calorie requirements using the Basal Metabolic Rate (BMR), which represents the number of calories you would burn if you were at rest all day. The BMR is adjusted based on your activity level to provide a more accurate daily calorie requirement:
- Sedentary: Little or no exercise
- Light: Light exercise/sports 1-3 days/week
- Moderate: Moderate exercise/sports 3-5 days/week
- Active: Hard exercise/sports 6-7 days a week
- Very Active: Very hard exercise/sports & physical job
Limitations
The 21 Day Fix Calculator is an estimation tool. The calculated calories are a general guideline, and individual energy needs may vary based on factors such as muscle mass, metabolism, and overall health. Always consult with a healthcare provider before making any significant changes to your diet or exercise routine.
Use Cases for This Calculator
Calculate Your Daily Caloric Target
Enter your weight, height, age, and activity level to determine the number of calories you should consume per day to achieve your fitness goals with the 21 Day Fix program.
Plan Your Portion Control Containers
Input your daily caloric target and the calculator will automatically generate the number of each color-coded container you should aim to consume throughout the day to meet your nutritional needs.
Track Your Food and Exercise
Use the calculator to log the containers of each food group you’ve consumed and the exercise you’ve completed each day, helping you stay on track and accountable throughout the 21 days.
Adjust Container Counts Based on Progress
As you progress through the 21 Day Fix program, recalculate your container counts based on any changes in weight or activity level, ensuring you continue to see results and stay motivated.
Calculate Macro Breakdown
Discover the specific breakdown of macronutrients (carbohydrates, proteins, and fats) based on your daily caloric target, aiding you in planning your meals and snacks effectively.
Customize Container Sizes
If you prefer to adjust the sizes of the color-coded containers based on personal preferences or dietary restrictions, the calculator can help you determine the appropriate volumes for each group.
Set Exercise Goals
Set specific exercise goals in minutes or intensity level, and the calculator will recommend the corresponding number of containers to support your energy needs and recovery after workouts.
Monitor Water Intake
Track your daily water consumption by inputting the number of ounces you’ve drunk, ensuring you stay adequately hydrated and support your overall well-being during the program.
Calculate Body Mass Index (BMI)
By entering your height and weight, use the calculator to determine your BMI, a useful indicator of overall health and progress towards your fitness goals with the 21 Day Fix program.
Adjust Caloric Deficit
If you’re looking to accelerate your results, adjust the caloric deficit within a safe range to challenge your body further and promote fat loss while maintaining energy levels for the workouts.