TDEE Calculator (New Zealand)
Find your maintenance calories with the most accurate TDEE calculator. Mifflin–St Jeor formula with 5 activity levels.
What is TDEE and How is it Calculated?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single 24-hour period. It is composed of your Basal Metabolic Rate (BMR), the thermic effect of food (calories burned digesting nutrition), and your physical activity level.
Calculating your TDEE is the starting point for any successful fat loss, muscle building, or body maintenance goal. By determining how many calories you burn each day, you can customize your daily caloric intake. Subtracting 15% to 25% from your TDEE creates a healthy deficit for fat loss, while adding calories supports muscle hypertrophy.
Since your TDEE changes as your body weight, activity level, and lean muscle mass evolve, it is important to re-estimate your caloric targets periodically. Tracking progress with weekly weight measurements allows you to make adjustments when progress plateaus.
Frequently Asked Questions
Q: How do I calculate TDEE?
TDEE is calculated by first finding your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor (ranging from 1.2 for sedentary to 1.9 for extremely active).
Q: Should I eat below my TDEE to lose weight?
Yes, to lose weight you must eat below your TDEE. A moderate deficit of 300 to 500 calories below your TDEE is standard for steady, safe fat loss.