The Healthy Mummy 28 Day Challenge helps you calculate your Basal Metabolic Rate (BMR), food, macros and calories – you just need to follow it – check out our app and coach here
But if you want to workout your BMR – fill in the info below
Please note these are guidelines only. We always recommend you listen to your body.
How to calculate your BMR manually without a BMR Calculator
Males and females have to use different equations to determine their BMR. Use this formula with the assumption that males have a higher percentage of lean body weight than females (more lean body weight = increased BMR).
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525
And check out the results of mums following our plans below
Mandy Maree Admiraal
Like many mums, Mandy struggled with weight gain AFTER having children and was desperate to lose the extra weight and reclaim her body. Mandy began her Healthy Mummy journey in 2017 after signing up to The Healthy Mummy 28 Day Weight Loss Challenges and following the family-friendly workouts and meals plans. She says “I started losing weight in April last year.” Fast forward to Oct 2018, Mandy says “I am now at the lightest I have ever been!”. She has lost 26.7kgs (down from 94.5kg to 67.8kg) and gone from a size 18 to a size 8 and is looking and feeling FANTASTIC!
Cassie McKay has lost 10KGs on the 28 Day Weight Loss Challenge and isn’t looking back! “Still on the hunt for the perfect swimsuit. I’m currently having completely different issues now to before The Healthy Mummy. Then – I felt uncomfortable and struggled to find a pair I liked. Now – I’ve tried on so many pairs…. and I love them all!! It’s the first time in my life I’ve ever had this “problem” – even as a teenager I lacked self-confidence. I love that The Healthy Mummy has helped me to finally find it within myself.”
Dominique East made her health a priority and is the fittest, healthiest and happiest she has ever been! In October 2017 she weighed 93kg* and was a size 18. Dominique says, “this was my starting point, this is where I was most unfit, most unhappy with myself and most self-conscious. I hated how I looked in photos, hated how I felt in clothes and would pick at every single flaw. I had no energy no enthusiasm for anything.” Today, October 2018 Dominique is 68kgs and size 8/10. “I am the fittest, healthiest and happiest I have ever been. I love how I feel in photos, I love how I feel when I get dressed and I also only try on one outfit when getting ready!”
Inspiring mum-of-two Cassie, proves that healthy eating and exercise are the key to weight loss and transforming your body and mind. She is the lightest she has been in 15 years and is completely addicted to ‘life’ after losing 28kgs with The Healthy Mummy 28 Day Weight Loss Challenges and exercises. Cassie started The Healthy Mummy 28 Day Weight Loss Challenges in February 2018 weighing 109kg. Today she weighs 81kg. Wow! Doesn’t Cassie look fantastic!!
Never in a million years did 48-year-old mum Kerrie O’Brien imagine she would appear in a swimsuit on national TV with the word ‘confidence’ emblazoned across her chest. But that’s exactly what happened! She reflects on her life changing experiences since losing 18kgs* with The Healthy Mummy 28 Day Weight Loss Challenges and Smoothies. By following The Healthy Mummy 28 Day Weight Loss Challenges, app exercises, and enjoying an average of one smoothie a day for 18 months Kerrie has lost 18kgs*, gone down from 77kgs to 59kgs, and from size 14-16/XL to size 8/XS!
Em started The Healthy Mummy 28 Day Weight Loss Challenges soon after having her daughter. She says “I weighed 115kgs and really had no idea how to start or even how unhealthy I was. Since signing up I have lost over 40kgs with the Healthy Mummy Smoothies and Challenges “I am super proud of myself and what I have learnt, achieved and what I am going to achieve in the future”.
We are absolutely not here to put pressure on mums to lose weight. We instead offer support, advice, plans and products to help mums lose weight when they are 100% physically and emotionally ready to do so – which could be a few months post birth or a few years. Everyone is an individual and we treat them as such.
The aim of the The Healthy Mummy focus is to educate mums how they can make small changes to their life to become healthier and also show them how they can change their life to a healthy one for them and their family.
It is not about making extreme changes to your life or about becoming a health and fitness fanatic and is instead about making health fun and part of your life as well as giving useful healthy life information across all aspects of a mums life
The Healthy Mummy has an expert team of nutritionist and exercise specialists who create all the products, meal and exercise plans and