Welcome to FIRE AND FLOW!

Here’s how to get started with Portion Fix while doing the program.

CALCULATE YOUR PORTION FIX CALORIE TARGET AND CONTAINER PLAN

Find Your Caloric Baseline. This is how many calories you burn in a day.
Current weight (lbs) x 11 = Caloric Baseline

Do you want to maintain your current weight, or are you interested in losing weight?
Follow the corresponding calculations:

To maintain your weight, use your Caloric Baseline to find your Maintenance Calories.
Caloric Baseline + 400 = Maintenance Calories
To lose weight, adjust your Maintenance Calories to Find Your Calorie Target:
Maintenance Calories – 750 = Your Calorie Target
Now that you have your Calorie Target, go to the Program Materials tab in the Portion Fix program tile on
Beachbody On Demand (BOD), and find your corresponding container plan on the “Portion Fix Container Plans” pdf.

WATCH THE VIDEOS

Go to the Portion Fix program tile on BOD to watch the videos. If you’re short on time, focus on the
Fast Track to Fix (rail 1) videos. That’s enough to get you started!

GO SHOPPING AND PLAN YOUR MEALS

Go to the the Nutrition tab on the program page section of FIRE AND FLOW on BOD to get your
7-day Portion Fix + FIRE AND FLOW Meal Plan an d Grocery Lists for your customized container plan.
Make sure to go shopping at least one day before you start so you are ready for Day 1!

GET STARTED AND GET SUPPORT

Did you know there is a Portion Fix Community where you can connect with other people
following the program, get monthly meal plans and recipes, and hear live Q&As with Autumn?
To access the group, make sure to join Beachbody On Demand Interactive (BODi). You’ll also
get more on-demand and live workouts from Jericho and Elise!