The big question of the day is how many calories do you burn when doing the 21 day fix workouts? In the guidebook that comes with the program, the book estimates that you deduct 400 calories a day when figuring out your calorie target to account for how many calories you will burn during the 30 minute workout. This guide will tell you how to estimate your own calorie burn and also show you how I use my workout schedule to track my progress.
>>Read reviews about the 21 Day Fix Program on Amazon!
Unfortunately, burning 400 plus calories per workout is just not the case. Some days, the workouts are much less strenuous than other days (like Pilates Fix day or Yoga Fix) so you need to adjust accordingly or workout more. I decided to track how many calories burned during each and every workout and take screenshots of my after workout results. I purchased a FitBit Charge HR to help me track how many calories I am burning during the 21 day fix workouts and I am overwhelmed at how accurate the device is.
Why is it important to track your calories burned with the 21 day fix workout?
This is one of the most important things for me and how I have managed to lose weight. With the 21 day fix portion control containers, you are able to get a strong estimate of how many calories you are consuming each day. But each day can vary so dramatically with how many calories you burn depending on your daily activities and how hard you push yourself during your workouts.
If you have an office job, you are likely burning a lot less calories each day than someone who works at a construction site, for example. By wearing a device like the FitBit to track your calories, you can get a better estimate of how well you are meeting your weight loss goals and when you will reach them.
>> Read more about the FitBit Charge HR 2 on Amazon.com
For example, I am aiming to burn a minimum of 2,700 calories a day using my Fitbit. I wear it on my wrist all day long and because it is so slim and sleek looking, it just looks like any other watch or bracelet. It tracks my heart rate so it can make accurate adjustments to read my daily calorie burn and also tracks steps taken, calories burned, floors climbed and more.
You can read it on the watch directly and set the timer to track the calories burned during a particular timed workout (which I use when doing the 21 day fix). You then stop the watch after your workout is done and it will tell you all the important information you need to know about the workout. The device then syncs to the Fitbit application where you can view all of your daily stats and sync them in real time throughout the day.
By aiming for a 2,700 calorie burn – I am also consuming the 1200-1500 calories a day bracket plan. Therefore, 2,700 calories – 1400 calories (on average) = 1,300 extra calories burned a day. x 7 days = 9,100 calories.
Now, if 3,500 calories equals one pound of fat, I should be losing 2.6 pounds a week using this formula. And based on my weight loss results over the last 35 days, this is extremely accurate. I am so grateful that I ordered a Fitbit to help me so I really am meeting my goals. Now – let’s take a look at the calorie burns per 21 day fix workout.
Keep in mind, that I am 5’10, and I use two sets of weights when doing these 21 day fix workouts. Either my 6 pound dumbbells or my 12 pound dumbbells depending on the exercises. I also push myself extremely hard.
Make sure to log your calories burned after each workout to keep track of how you are progressing. Over time the workout should become easier for you so your calorie burn might increase if you are pushing harder or decrease if the workout is becoming too easy for you.
21 Day Fix Workout 1: Total Body Cardio Fix – Calories Burned
Here is a screenshot of one of the days I did for this total body cardio workout. Remember that your calorie level will vary each time you do the workout depending on your energy levels and how hard you push yourself.
Calories Burned: 261 Calories
Average Heart Rate: 136 beats per minute
Workout 2: Upper Fix – Calories Burned
Calories Burned: 196 calories
Average Heart Rate: 119 beats per minute
Workout 3: Lower Fix
Calories Burned: 240 calories
Average Heart Rate: 133 beats per minute
Workout 4: Cardio Fix
Calories Burned: 312 calories
Average Heart Rate: 141 beats per minute
Workout 5: Dirty 30
Calories Burned: 200 calories
Average Heart Rate: 127 beats per minute
Workout 6: Plyo Fix
Calories Burned: 335 calories
Average Heart Rate: 150 beats per minute
Plyo Fix was my highest calorie burning workout in addition to Cardio Fix. If I have a lot of energy, I like to do one of these workouts to burn as much calories as possible in just 30 minutes.
How Can I Track my Own Calories Burned?
I can’t tell you how much I love my FitBit Charge HR 2. The HR 2 version is the best option because you get a more accurate reading of your calories burned since your heart rate is being measured at the same time. If you want to take your workouts to the next level and need that motivation, a FitBit is an awesome tool to help you. It makes weight loss less complicated because you will know exactly how many calories you are burning. Rather than “guessing” and hoping you are meeting your calorie deficit for the day. The FitBit also has an awesome application where you can add friends and have various challenges to help you stick to your workouts. And also includes logging abilities to track your weight loss.
I can’t recommend this device enough – it has really helped me be able to assess my weight loss goals and how exactly I will be able to meet them before summer with the 21 day fix workout program. You can learn more about the FitBit at the link below! 🙂
Other Heart Rate Monitors and Calorie Tracking Fitness Bracelets:
When choosing a fitness bracelet, the most important thing to remember is to get one that has a heart rate monitor. Otherwise, it is often very inaccurate. How can a bracelet monitor your calories burned each day or per workout without monitoring your heart rate and seeing it increase as you do your exercise routines? While the FitBit is my personal favorite, there are other options available that I have seen people use and enjoy:
1: Bellabeat Leaf Urban
This is brand new on the market and has taken the fitness bracelet industry by storm. A lot of people complain about fitness trackers because they aren’t that pretty or fashionable. The Bellabeat was designed exclusively for women. Not only because it can be worn as a necklace, bracelet or belt clip, but because it helps track more than just calories burned.
You can track your menstrual cycle, stress level, activity level and more! It’s basically an all-around health and well-being tracker and is genuinely authentic “smart jewellery”. It’s gorgeous on top of that!
2: Polar FT7 Heart Rate Monitor
This one comes in a variety colors and monitors your heart rate and calories burned. The only downside for me personally is that you need to wear a chest strap to monitor the heart rate where as my FitBit is wrist based. But the price point makes it affordable if you don’t mind the chest strap.
3: TAIR Heart Rate Monitor Bracelet
This fitness bracelet option by TAIR is less known brand-wise but offers heart rate monitoring and calorie tracking via a wrist bracelet such as with the FitBit. It also includes a build in pedometer and monitors your heart rate based on the type of activity you are doing.
Please let me know in the comments below which you prefer and how many calories you are burning on average and if you are having success using the 21 day fix workout schedule too! I’d love for us to share results so we can get a nice average for those who don’t have a fitness bracelet or are unable to get one!
How the heck are you burning 2700 calories a day!!!! On days where I workout and do a 3 mile run I’m only burning at the max 2000 calories. I’m not losing any weight but I can’t do anymore exercise a day. Any suggestions?
Hi Lisa! What are you using to track calories burned? Just your own estimation or some sort of device? I find that crazy to believe you are only burning 2000 calories with the run plus workout! My fit bit tracks base calorie burns as well though! Like, the amount my body would burn normally even if just sitting on my butt all day!
Yes, she is talking about total calories burned per day not calories burned by exercise. Your body needs calories (energy) in order to do daily functions, like breath, beat your heart, digest your food, and other unconscious body functions. If we do nothing but sit (and eat) we are burning calories. However, if we did nothing but sit and eat we had better only be eating a very minimum amount of calories otherwise that additional calories that were not used are stored as fat. So eating for what our body needs simply for existing, plus eating to keep our appetites and energy levels in check when we do exercise are why we eat. When we eat for comfort or entertainment or social reasons we are typically taking in more that we are using. We exercise to burn the extras up so they don’t get stored or when we are trying to lose weight we exercise to burn the stuff that was already stored from previous bad habits.
Yes! This! Excellently put, Jess! 🙂
Make sure you are adding active calories with resting calories for total calories
burned .
How would you calculate burned calories without Fitbit?
It’s quite difficult to calculate calories burned without a device like this, so I would just use my stats as an estimate for what you are likely to burn. Keep in mind I work very hard and push myself to the maximum during each workout!
Did you ever calculate calories for the Pilates day?
I actually haven’t yet! I will do the workout this week and repost with my results on this page. 🙂
What about yoga? How many calories burned for that exercise?
I’m the worst for doing Yoga, I just don’t like it so always do something else, but I will do it this week so I can post the results here! 🙂
How did you get the 2700 calorie number? How did you calculate that’s how much you would need to loose 2.6 pounds per week? I want to buy a Fitbit and calculate the same for my own weight loss goals but just wondering what the calculation was
Hi Samantha!
So it takes 3,500 calories to burn one pound of fat. In order to lose 2 pounds a week, you need to be creating a deficit of 3,500 calories (1 pound) x 2 = 7000 calories. So in order to do that, you need to create a deficit of 1000 calories a day. That means if you are burning 2,400 calories a day with your fitbit (your fitbit will tell you the total amount burned), you’d be eating 1,400 a day. Does that make sense?
I am 5’9 and 243 right now. I am using your calorie burned numbers as a guide. I know I am burning more, because of the weight difference but it is a very good guide. Thanks for posting this.
That’s great, Rosana! You are probably burning between 50-80 more calories per workout but either way it is a great guide to go by as you’re following the program! I’m tall too 🙂
This is awesome. I’m on my 3rd week of 21 day fix and always wondered how many calories I’m actually burning. I do sometimes have to modify. I will definitely be investing in a Fitbit. Have heard nothing but great things about it!! Thanks!
Did you get a chance to figure out the yoga?
Thank you so much for this! I knew I wasn’t burning 400.
What type of fitness tracker do you use? Do you use a Fitbit? Do you use something with a heart rate monitor? Thanks!
Disregard my last question. I see it now 🙂
Hehe! I have owned both the Fitbit Charge HR and the HR 2. Both are great but I prefer the HR 2 http://amzn.to/2ioVwRr – because the screen is larger and you have a wider variety of options to change the display and track calories burned! I recommend getting the small size band because the large one is way too big for most men and women! It’s a fabulous app!
There’s a large discrepancy between what my fit bit and 21day fix assumes my calorie baseline is. My avg calories burned looking at Fitbit is 2270. According to 21day Fix calculation (weight x 11) it’s 1685. I would *think* that Fit bit is more accurate, but looking for guidance so I know what container plan to use.
What info did you use to develop your meal plan? Thanks in advance!
Hi Karyn! Actually the formula you put for the 21 day fix is just your baseline, the formula is actually much larger than that. There are three steps:
1: Weight x 11 = baseline (in your case, 1685)
2: Baseline + 300-400 (calories burned during workouts) = 2085
3: Subtract 750 to lose 1.5 pounds per week = 1335 calories
Now, the Fitbit is going to be much more accurate than the above formula. Because that means you must be burning more calories in your day via walking, doing chores, etc than the average person. If your average calorie burn is 2270 with the fitbit, you can subtract between 750-1000 to lose 1.5-2 pounds per week. I’d recommend going for the 1200-1499 calorie plan and you will be losing steadily each week. 🙂 This is the plan I also use: https://www.etsy.com/listing/292912549/21-day-fix-printables-1200-1499-5-page
Thank you for the clarification and prompt reply! Definitely helpful!!
Hello.
How did you get your fit bit to track your 21 day fix workouts? I have the Charge HR and can’t figure it out. It automatically tracks cardio like Country Heat but hasn’t yet for 21 df. Any suggestions?
Thank you,
Sarah
Hi Sarah! On the side, you know how you have the button? click it until you see “run”. Then tap the screen and it switches to a bunch of different exercises. I tap the screen until I see “Workout”. Then press and hold the button on the side and it will start tracking the workout. When you finish, press and hold the button again and it will tell you all your stats. You can then view the stats on your app under “Exercise”. Let me know if it works!
Did you ever figure out the calories burned for yoga and Pilates? Thanks!!!
I use a polar heart rate monitor along with the polar beat app and it says I burned 322 calories for Pilates Fix. I’m 5’5, 175 lbs, female and 29 years old.
Good post guys!