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All information in this website including menu plans, recipes and supporting guidance are provided by Kelly Hurd. This information is solely intended to aid you in your personal healthy eating efforts. The content is for informational purposes only, and is not intended to provide any medical advice, diagnosis, or treatment.  It is not intended as a substitute for consultation, evaluation, or treatment by a medical professional and/or registered dietitian or nutritionist.

The services provided by Kelly Hurd are not intended to be and should not be construed as a substitute for medical advice.

Meal plans are not intended to treat, cure, or prevent any disease.  Fat loss results may vary. Please consult your physician before starting meal plans, particularly if you have any unique or special needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant or breast feeding.

All meal and fitness plans, recipes and supporting guidance are developed solely for your personal use and may not be reproduced for publication or for the personal or commercial use of others without permission.

Meal Plans

Prior to choosing your meal plan, it advised that you use the calorie calculator to choose the correct meal plan to determine your calorie deficit required from your Basal Metabolic Rate (BMR).  The calorie calculator in this website uses the Harris-Benedict formula.


The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while resting. This accounts for about 60 to 70 percent of calories burned in a day. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:


Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) = BMR

Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR

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 1.2

If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

The calorie calculator calculates your BMR then subcontracts 500 calories.  This is a guide only; meals plans are purchase at your own risk. You are encouraged to before changing your diet, to speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.

If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.  Please consider allergies and alter meals accordingly.

By purchasing and following a meal plan from Kelly’s Health and Fitness Academy, you confirm that you eat the meal plan recipes at your own risk and have gained medical guidance.  You agree to take full responsibility to any unforeseen circumstances/conditions which may arise.

Fitness Plans

By choosing to participate in Kelly’s Health & fitness Academy physical activity sessions delivered either online or face to face, you as the the participant accepts that you undertake and engage in the session without direct supervision, at your own risk. You are encouraged to exercise with common sense and always seek the guidance of a medical professional before undertaking any form of online or face to face physical activity. If you have any pre-existing medical conditions, injuries or disabilities that may affect your ability to participate in the online or face to face physical activity sessions, you should seek medical advice and obtain written confirmation for your suitability to take part, before participating.

Where sessions are live as part of a ‘online coaching’ package, it is the responsibility of the participant to make Kelly at Kelly’s Health & Fitness Academy aware of any conditions, injuries or disabilities prior to participating in the online or face to face physical activity session. If you feel unwell at all during a session you are advised to stop and seek medical advice. Kelly’s Health & Fitness Academy are not liable for any injury or harm you as the participant sustains as a result of the online or face to face physical activity session.

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