Hey mama! Congrats on your little bundle and for choosing a healthy and balanced health and fitness lifestyle!
To get started with the 21 Day Fix, first determine your calorie level and daily container count.
For Breast Feeding Mamas:
1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 to your Caloric Baseline. The 400 represents the number of calories you are burning by working out.
3. Add 500 which represents the calories you are burning by breast feeding. (do not add the additional 500 if you are not breast feeding).
The resulting number is to maintain your weight. Given the work that you are already doing by adding the 21 Day Fix workouts and breastfeeding, start the program at the maintenance calorie bracket.
After 2 weeks, reassess and if you are feeling good, take the maintenance number and subtract 750.
Note: If your Caloric Target is less than 1,200, round up to
1,200. If it’s more than 2,300, round down to 2,300. If you are trying
to gain weight, add 750 instead of subtracting 750.
Refer to your meal plan guide in the 21 Day Fix to determine the number of containers that you need.
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