Example result based on the prefilled values.
Maintenance
2,633.06 cal/day
Weight Loss
2,133.06 cal/day
Weight Gain
3,133.06 cal/day
Continue your plan
Useful next calculations
When to use this calculator
- Before setting a new health goal or checking whether a plan is realistic.
- When you want to compare different assumptions without tracking them manually.
- When you need a quick baseline before discussing the result with a professional.
- When you are starting a new fitness or diet programme and want an objective starting-point measurement.
- When you want to recheck your numbers after several weeks of change to see whether the metrics are moving in the right direction.
A realistic New Zealand planning example
Use these sample inputs as a quick scenario test, then change one variable at a time to compare outcomes.
Weight (kg)
80 kg
Height (cm)
178 cm
Age
35
Sex (1=Male, 0=Female)
1
After entering these figures, review maintenance, weight loss and weight gain together rather than in isolation — each metric tells a different part of the story. Then rerun the tool with one input adjusted to see which variable has the biggest effect on all three outputs before you settle on a plan.
How to read your results
Maintenance
Use this metric to compare scenarios side by side and understand how changes in the key inputs drive the final outcome. If the figure surprises you, isolate one variable at a time and rerun the calculation to identify which assumption is responsible.
Weight Loss
Use this metric to compare scenarios side by side and understand how changes in the key inputs drive the final outcome. If the figure surprises you, isolate one variable at a time and rerun the calculation to identify which assumption is responsible.
Weight Gain
Use this metric to compare scenarios side by side and understand how changes in the key inputs drive the final outcome. If the figure surprises you, isolate one variable at a time and rerun the calculation to identify which assumption is responsible.
Method & assumptionsAuthoritative sources
This calorie calculator estimates your Total Daily Energy Expenditure (TDEE) by first calculating your Basal Metabolic Rate using the Mifflin-St Jeor equation, then applying an activity multiplier based on your self-reported exercise level. The result represents an approximate daily calorie intake needed to maintain your current weight. To lose weight, you would typically consume fewer calories than this figure; to gain weight, you would consume more. It is important to recognise that calorie calculators provide estimates, not precise prescriptions. Differences in digestion, food composition, and individual metabolism mean the figure shown may be higher or lower than your true requirement. Please consult a GP or registered dietitian before making significant dietary changes.
Common mistakes
- !Using an assumption that is not supported by a current local quote, bill, statement or official source.
- !Treating a generic estimate as a lender, provider, payroll or tax authority decision.
- !Mixing monthly and annual inputs without converting them consistently.
- !Forgetting location-specific taxes, fees, eligibility rules or payroll deductions where they apply.
- !Testing only one scenario instead of checking how a cautious assumption changes the result.
What to do next
- Run a second scenario with a cautious assumption so you can see the downside clearly.
- Compare the result with the related calculators below before making a decision.
- Check current local rules, eligibility and provider terms before applying or committing money.
- Keep a record of the assumptions so you can update the estimate when a quote, bill or pay figure changes.
- Use the result to prepare better questions for a lender, provider, adviser or employer rather than treating it as a final answer.
Frequently asked
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