Calorie Deficit Calculator

This New Zealand specific Calorie Deficit Calculator will allow you to accurately work out your daily calorie needs and how much energy you should consume to create a safe and sustainable calorie deficit. This tool takes into account the major factors that influence your results, including age, sex, height, weight, and activity level, while also giving you the flexibility to adjust the daily calorie deficit to suit your personal weight loss goals. Within this Calorie Deficit Calculator, you can see a clear breakdown of your Basal Metabolic Rate (BMR), your Total Daily Energy Expenditure (TDEE), and the target calories required to stay in deficit. In addition to this, the calculator generates a 7-day calorie plan to provide a steady and practical target for the week ahead. The Calculate.co.nz Calorie Deficit Calculator is one of the only tools in New Zealand designed specifically to show how a chosen deficit impacts daily energy intake, making it a practical guide for anyone aiming to manage weight, improve health, or plan nutrition with greater transparency.

This calculator is designed as a general guide only and should not replace personalised medical or nutritional advice; if your calculated target falls below 1,200 kcal, or if you have specific health conditions or unique dietary requirements, it is strongly recommended that you discuss your plan with a qualified health professional before making any changes.