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Health and the body questions, answered
Calories and macros, body mass index, hydration, heart rate, pregnancy dates and the numbers behind a health goal.
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TDEE Calculator 2026
What are maintenance calories?
Maintenance calories are the number of calories that keep your weight steady, and they are the same thing as your TDEE, or total daily energy expenditure. The two terms are used interchangeably. Eating below that figure over time produces weight loss and eating above it produces gain, so it is the reference point every calorie target is set against.
How accurate is a TDEE calculator?
TDEE calculators are estimates, not measurements. Most research suggests that predictive equations like Mifflin-St Jeor come within 10 to 15% of actual measured metabolic rate for most people. This means your calculated TDEE might be as much as 200 to 300 calories per day off in either direction. The best approach is to use the calculated TDEE as a starting point, track your weight over 2 to 3 weeks at that intake, and adjust based on actual results.
Why am I not losing weight at a 500 calorie deficit?
The most common reasons are: calorie tracking errors (most people underestimate food intake by 20 to 40%), overestimated activity level in the TDEE calculation, metabolic adaptation to a chronic deficit, or water retention masking fat loss on the scale. If you have been consistent at a deficit for 3 to 4 weeks without scale movement, try reducing intake by a further 100 to 200 calories per day or increasing activity, and wait another 2 to 3 weeks before adjusting again.
Should I eat back exercise calories?
If you used the TDEE calculator with an activity multiplier that already includes your exercise (for example, moderately active because you work out four times a week), you should not eat back exercise calories, as they are already factored into your TDEE. If you used sedentary as your baseline and track exercise separately, you may choose to eat back a portion of those calories. A conservative approach is to eat back 50% of estimated exercise calories to account for the typical overestimation of calorie burn from exercise trackers and gym equipment.
What is the minimum safe calorie intake?
General guidelines suggest that women should not regularly consume fewer than 1,200 calories per day and men should not regularly consume fewer than 1,500 calories per day without medical supervision. Below these levels, it becomes very difficult to meet minimum nutrient needs, and the risk of lean muscle loss, nutrient deficiencies, fatigue, and hormonal disruption increases substantially. Aggressive deficits can also trigger metabolic adaptation that makes subsequent weight management harder.
Does TDEE change as I lose weight?
Yes. As you lose weight, your body burns fewer calories at rest (because there is less mass to sustain) and during activity (because you are moving less body weight). For every kilogram of weight lost, TDEE typically decreases by approximately 15 to 20 calories per day, though the exact amount depends on how much of the lost weight was muscle versus fat. Recalculate your TDEE every 5 to 10 kg to keep your targets accurate.
Calorie Calculator
How many calories should I eat per day?
The average adult needs approximately 2,000 to 2,500 calories per day to maintain their weight, but this varies significantly based on age, sex, height, weight, and activity level. Sedentary women typically need 1,600 to 2,000 calories, active women 2,000 to 2,400, sedentary men 2,000 to 2,400, and active men 2,400 to 3,000. Use this calculator for a personalised estimate.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most widely recommended formula for estimating Basal Metabolic Rate (BMR). For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. This BMR is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE).
How many calories to lose weight?
To lose weight, you need to eat fewer calories than your body burns (a calorie deficit). A deficit of 500 calories per day results in approximately 0.5 kg (1 lb) of weight loss per week. A deficit of 250 calories per day is more moderate at approximately 0.25 kg per week. It is generally recommended not to eat below 1,200 calories per day for women or 1,500 for men without medical supervision.
What are activity level multipliers?
Activity multipliers convert your BMR to total daily calories (TDEE). Sedentary (little or no exercise): BMR x 1.2. Lightly active (light exercise 1-3 days/week): BMR x 1.375. Moderately active (moderate exercise 3-5 days/week): BMR x 1.55. Very active (hard exercise 6-7 days/week): BMR x 1.725. Extra active (very hard exercise, physical job): BMR x 1.9.
How many calories do I need to gain weight?
To gain weight, eat more calories than your body burns (a calorie surplus). A surplus of 250 to 500 calories per day supports a gradual weight gain of 0.25 to 0.5 kg per week. For muscle gain specifically, combine this surplus with resistance training and adequate protein intake (1.6 to 2.2 g per kg of body weight per day).
Due Date Calculator
How is the due date calculated?
The most common method is Naegele's rule: add 280 days (40 weeks) to the first day of your last menstrual period (LMP). This assumes a 28-day cycle with ovulation on day 14. Actual gestation from conception is approximately 266 days (38 weeks). Your midwife or doctor may adjust the date based on ultrasound measurements, particularly the dating scan at 8 to 12 weeks.
How accurate is the due date?
Only about 4 to 5% of babies are born on their exact due date. The due date is an estimate. Most babies are born within two weeks either side of the due date (38 to 42 weeks). A pregnancy is considered full term from 37 weeks and post-term after 42 weeks. Your Lead Maternity Carer (LMC) will monitor your progress and discuss options if you go past your due date.
What if my cycle is not 28 days?
If your cycle is longer or shorter than 28 days, the due date shifts accordingly. This calculator lets you enter your average cycle length and adjusts the calculation. For example, a 35-day cycle means ovulation likely occurs around day 21 (not day 14), so the due date would be 7 days later than the standard Naegele's calculation.
What are the trimesters?
Pregnancy is divided into three trimesters. The first trimester runs from week 1 to week 12 (months 1 to 3). The second trimester runs from week 13 to week 27 (months 4 to 6). The third trimester runs from week 28 to week 40 (months 7 to 9). Each trimester brings different developmental milestones and physical changes.
When should I tell my employer in New Zealand?
In New Zealand, you must give your employer at least three months written notice before your intended start date for parental leave. You can take up to 26 weeks of primary carer leave (paid parental leave is currently up to 26 weeks at a maximum of $811.05 gross per week from 1 July 2026). You are also entitled to 10 days of pregnancy-related leave for antenatal appointments.
Macro Calculator
What are macros?
Macros (macronutrients) are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides a different number of calories per gram: protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. Alcohol provides 7 calories per gram but is not considered a macronutrient.
What is a good macro split for weight loss?
A common macro split for weight loss is 40% protein, 30% carbohydrates, 30% fat (often called 40/30/30 or a high-protein split). The higher protein helps preserve muscle mass during a calorie deficit and increases satiety. However, the most important factor for weight loss is total calorie intake, not the macro ratio. A sustainable split that you can maintain is better than an 'optimal' one you cannot stick to.
How much protein do I need per day?
General recommendations range from 0.8g per kg of body weight (minimum for sedentary adults) to 1.6 to 2.2g per kg for active individuals and those seeking muscle gain. For a 75kg person, that is 60g to 165g of protein per day. Athletes, older adults, and people in a calorie deficit benefit from the higher end of this range. This calculator lets you set your protein target as a percentage or grams per kg.
What does the food database show?
The food database shows calories, protein, carbohydrates, and fat per 100g (or 100ml for liquids) for each food item. This is the standard nutritional reference format used on NZ food labels. When you add a food to your daily log, you can adjust the serving size and the macros are calculated proportionally from the per-100g values.
How accurate is food calorie data?
The nutritional data in this calculator is sourced from the NZ Food Composition Database, USDA FoodData Central, and FSANZ NUTTAB. Values are approximate averages. Actual values vary by brand, cooking method, cut, and ripeness. For packaged foods, always check the nutrition information panel on the label for the most accurate data for that specific product.
Baby Number Two Calculator NZ
Does a second child cost as much as the first?
Often less at first, because much of the gear, cot, pram, clothes, can be reused. But the ongoing costs that scale per child, such as childcare, food and activities, still rise, so the added cost grows as the second child does.
What are the main added costs of a second child?
Childcare is usually the biggest, followed by extra food, clothing, activities and a larger car or home if needed. Some one-off baby gear is reused, which softens the early cost compared with the first child.
Does Working for Families help with a second child?
Working for Families and other support can increase with a second child, easing the cost. This calculator shows the gross added cost; check your entitlements, as they may offset a meaningful part of it.
Babylonian Numbers Converter
What base did the Babylonians use?
The Babylonians used a base-60 or sexagesimal system, with a sub-base of 10 for writing each digit. It is why we still divide an hour into 60 minutes, a minute into 60 seconds, and a full circle into 360 degrees.
How do you convert a number to base-60?
Divide the number by 60 and keep the remainder as the last digit, then divide the quotient by 60 again for the next digit, and repeat until the quotient reaches zero. Reading the remainders from last to first gives the base-60 digits, each between 0 and 59.
Did the Babylonians have a zero?
Early Babylonian writing had no symbol for zero, which made an empty place ambiguous. Later scribes added a placeholder mark to show a missing position, but it was never used on its own as the number zero the way we use it today.
Babysitting Cost Calculator NZ
How much should I pay a babysitter in New Zealand?
Rates vary with experience, time of day and where you live, with a surcharge for extra children being common. Agree an hourly rate and any per-child surcharge before the booking. This calculator turns those into a clear total for the session.
Why charge more for extra children?
Looking after two or three children is more demanding and carries more responsibility than minding one, so many sitters add a small surcharge for each additional child. This calculator applies the surcharge to every child beyond the first to give a fair effective rate.
Should I pay for part hours?
That is up to you and the sitter, but it is best agreed in advance. Some round up to the next hour, others charge in half-hour blocks. Decide how part-hours are handled before the night so the final amount is no surprise to either side.
Bedtime Sleep Cycle Calculator NZ
What is a sleep cycle?
A sleep cycle is one full pass through the stages of sleep, from light to deep to REM, lasting around 90 minutes. Waking at the end of a cycle, in lighter sleep, tends to feel more refreshing than waking mid-cycle from deep sleep.
How many cycles should I aim for?
Five to six cycles, about 7.5 to 9 hours, suits most adults. Aiming to wake at the end of a cycle, rather than a fixed number of hours, can reduce that groggy feeling of being woken from deep sleep.
Why allow time to fall asleep?
It usually takes around 15 minutes to drift off, so the calculator counts the cycles from when you actually fall asleep, not when you get into bed, and sets the bedtime a little earlier to allow for it.
Blood Alcohol Calculator NZ 2026
What is the legal alcohol limit for driving in NZ?
For drivers aged 20 and over the limit is a BAC of 0.05 percent, or 250 micrograms of alcohol per litre of breath. For drivers under 20 the limit is zero. This calculator shows where an estimate sits against the 0.05 limit, but the only safe level before driving is zero.
How fast does alcohol leave the body?
At roughly 0.015 percent BAC per hour, which is about one standard drink an hour for many people. Nothing speeds this up: not coffee, food, water or a shower. Only time lowers your BAC, which is why this calculator estimates the hours until you reach zero.
Can I rely on this to decide if I can drive?
No. This is an educational estimate only, and real BAC varies widely with food, hydration, medication, health and individual metabolism. People often underestimate how affected they are. If you have been drinking, do not drive; arrange a sober driver, taxi or ride-share.
Blood Donor Calculator NZ
How often can you donate whole blood in New Zealand?
The standard minimum gap between whole blood donations is 12 weeks, which is 84 days. That works out to up to about four whole blood donations a year. Your own eligibility can also depend on your health, iron levels, recent travel and other factors, so confirm with NZ Blood.
How soon can I give plasma or platelets again?
Plasma and platelet donations have a much shorter recovery, with a common minimum gap of about two weeks, which is 14 days. That allows many more donations across a year than whole blood, though NZ Blood sets annual limits and will confirm what is right for you.
How does this calculator work out my next date?
It adds the minimum interval for your donation type to the date of your last donation. For example, a whole blood donation on 1 May 2026 plus 84 days gives an earliest next date of 24 July 2026. It is a guide to the minimum gap, not a booking or a clearance to donate.
Blood Type Calculator NZ
Can two O parents have a child with another blood type?
No. In the ABO system O is recessive, so two O parents can only pass on O and every child will be type O. The Rh factor is separate: two Rh positive O parents can still have an Rh negative child if both carry a hidden negative gene, giving O positive or O negative.
How is the Rh factor inherited?
Rh positive is dominant and Rh negative is recessive. A positive parent may carry two positive genes or one of each, so two positive parents can still produce a negative child if each passes on a negative gene. A child can only be Rh negative if both parents carry at least one negative gene.
Can this calculator give the exact odds?
It shows which blood types are possible rather than exact percentages, because the odds depend on each parent's hidden genotype, which a blood group alone does not reveal. It is an educational guide to inheritance and should not be used for paternity or medical decisions.
Blood Volume Calculator NZ
How much blood does the average person have?
An average adult has roughly 4.5 to 5.5 litres of blood, which is about 7 to 8 percent of body weight. A larger, taller person has more, and a smaller person less. A 175cm, 80kg man works out at about 5.15 litres using Nadler's formula, or roughly 64 mL for every kilogram of body weight.
What is Nadler's formula?
Nadler's formula estimates total blood volume from height and weight, with separate equations for men and women. For men it is 0.3669 times height in metres cubed, plus 0.03219 times weight in kg, plus 0.6041. For women it is 0.3561 times height cubed, plus 0.03308 times weight, plus 0.1833, giving litres.
How accurate is a blood volume estimate?
It is a population estimate, so an individual can sit above or below it depending on body composition, fitness and health. Nadler's formula is widely used as a practical guide, but it is not a measurement. This tool is for general information only and is not medical advice.
BMI Calculator for Men NZ
Is BMI calculated differently for men?
No. The BMI formula is the same for all adults: weight in kilograms divided by height in metres squared, with the same categories of underweight (under 18.5), healthy weight (18.5 to 24.9), overweight (25 to 29.9) and obese (30 and over). What differs is the interpretation. Men typically carry more muscle and less body fat than women at the same BMI, so a man and a woman with identical scores usually have quite different body compositions, and muscular men are the group BMI misreads most often.
What is a healthy body fat percentage for men?
For adult men a healthy body fat percentage typically sits around 8 to 20 percent, well below the typical female range, because men need less essential fat. This calculator estimates body fat from your BMI and age using the Deurenberg formula for men, which is a population-level estimate rather than a body scan, so treat it as a rough guide and use a DEXA scan or skinfold measurement if you need an accurate figure.
Why does BMI flag muscular men as overweight?
BMI only compares weight to height, and muscle is denser than fat, so it cannot tell a lean 90 kg rugby player from a 90 kg man of the same height carrying substantial body fat. Many athletes with low body fat register as overweight or even obese on BMI. If you train regularly and carry visible muscle, pair BMI with a waist measurement, waist-to-hip ratio or body fat estimate before drawing any conclusion, and talk to your doctor about what a healthy weight looks like for you.
BMI Calculator for Women NZ
Is BMI calculated differently for women?
No. The BMI formula is the same for all adults: weight in kilograms divided by height in metres squared, and the standard categories of underweight (under 18.5), healthy weight (18.5 to 24.9), overweight (25 to 29.9) and obese (30 and over) also apply to everyone. What differs is the interpretation. Women naturally carry more body fat than men at the same BMI, which is healthy and normal, so a woman and a man with identical BMI scores will usually have quite different body compositions.
What is a healthy body fat percentage for women?
For adult women a healthy body fat percentage typically sits around 21 to 33 percent, noticeably higher than the typical male range, because essential fat requirements are higher for women. This calculator estimates body fat from your BMI and age using the Deurenberg formula for women, which is a population-level estimate rather than a body scan, so treat it as a rough guide and use a DEXA scan or skinfold measurement if you need an accurate figure.
When is BMI misleading for women?
BMI should not be used during pregnancy, because weight gain in pregnancy is expected and healthy. It can also overstate body fat for very muscular women, such as athletes and regular weight trainers, and understate it for older women who have lost muscle mass. BMI also does not show where fat is carried, which matters for health risk, so pair it with a waist measurement or waist-to-hip ratio and talk to your doctor about what a healthy weight looks like for you.
BMI Weight Loss Calculator NZ
How much weight do I need to lose to reach a healthy BMI?
Multiply your target BMI by your height in metres squared to get your goal weight, then subtract it from your current weight. For example, someone 175cm and 90kg has a BMI of about 29.4. To reach a BMI of 24.9 they would weigh about 76.3kg, so roughly 13.7kg to lose.
What is a healthy BMI range?
A BMI of 18.5 to 24.9 is generally classed as the healthy range for adults, with 25 to 29.9 overweight and 30 or more obese. For a height of 175cm that healthy range is about 56.7kg to 76.3kg. Ranges can differ for some ethnic groups, so use them as a guide.
Is BMI a good measure of healthy weight?
BMI is a quick screen based only on height and weight, so it does not account for muscle, frame or where fat is carried. A very muscular person can read as overweight while being lean. Use BMI alongside waist measurement and other checks, and get personal advice from a health professional.
BMR Calculator
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest, keeping basic functions running. Total daily energy expenditure, or TDEE, is BMR multiplied by an activity factor and includes everything else you do. TDEE is the figure to eat to; BMR is the floor beneath it.
Which equation is more accurate, Mifflin-St Jeor or Harris-Benedict?
Mifflin-St Jeor, published in 1990, is generally considered more accurate for the modern general population and is the default here. Harris-Benedict dates from 1919 and was revised in 1984, and tends to return a slightly higher figure. Both are population averages rather than measurements of you.
Should I eat at my BMR to lose weight?
No. BMR is what your body uses at complete rest, so eating only that amount while also moving around creates a much larger deficit than intended. Weight change is normally planned against total daily energy expenditure, and any substantial restriction is worth discussing with a doctor or dietitian.
Body Fat Calculator
How does the US Navy body fat method work?
It estimates body fat from the circumference of the neck, waist, and, for women, the hips, along with height. It is a quick tape measure method that correlates reasonably well with more accurate tests, though it is an estimate, not a medical measurement.
What is a healthy body fat percentage?
General fitness ranges are often quoted as roughly 14 to 24% for men and 21 to 31% for women, with athletes lower. Healthy ranges vary by age and individual, so treat the result as a guide and talk to a health professional for advice.
How should I measure for accuracy?
Use a flexible tape, measure relaxed, and take each measurement at the same point a couple of times. Measure the waist at the navel, the neck below the larynx, and for women the hips at the widest point.
Body Fat Percentage Calculator NZ
What is the US Navy body fat method?
It estimates body fat from a few tape measurements, neck and waist for men, plus hip for women, along with height. It is a quick, no-equipment way to track body composition that correlates reasonably with more precise methods for most people.
How accurate is it?
It is an estimate, typically within a few percentage points of methods like DEXA for average builds, but less reliable for very muscular or very lean people. Its real value is consistency: measured the same way over time, it tracks changes well.
What is a healthy body fat percentage?
Healthy ranges differ by sex and age, but broadly around 10 to 20 percent for men and 18 to 28 percent for women are often cited as healthy. This is general information, not medical advice; talk to a health professional for guidance.
Breastfeeding Calorie Calculator
How many extra calories do you need when breastfeeding?
Making milk is energy-hungry. Guidance suggests exclusively breastfeeding mothers need roughly 500 extra calories a day in the first six months, with less needed once solids start or if you are combination feeding. Some energy comes from pregnancy fat stores, so gradual weight loss is normal.
How does this calculator work out my calories?
It estimates your maintenance calories with the Mifflin-St Jeor equation and an activity factor, then adds a breastfeeding allowance based on how much you are nursing. The total is your suggested daily energy while breastfeeding.
Can I diet to lose weight while breastfeeding?
Slow, gradual weight loss is usually fine, but cutting calories hard can affect your energy and, for some mothers, milk supply. Eat enough to support your supply and recovery, and talk to your midwife, Plunket nurse or a dietitian before restricting food to lose weight.
Burpee Calorie Calculator
How many calories does one burpee burn?
For a 75 kg person doing burpees at a vigorous pace, each burpee burns roughly half a calorie. The exact figure depends on your body weight, how fast and how deep you go, and your fitness, so treat it as an estimate rather than a precise count.
How is the calorie burn worked out?
The calculator uses the MET method: calories equal MET times 3.5 times your body weight in kilograms, divided by 200, multiplied by the minutes spent. Burpees are treated as vigorous calisthenics at about 8 METs. Minutes come from your rep count divided by your pace in burpees per minute.
Are burpees good for burning fat?
Burpees are a full body exercise that raises your heart rate quickly, so they burn a fair number of calories in a short time and keep the burn up afterwards. They work best as part of a routine that also includes strength work and a sensible diet rather than on their own.
Calories Burned Calculator
How are calories burned calculated?
This calculator uses the MET (Metabolic Equivalent of Task) formula: kcal = MET x body weight in kg x duration in hours. MET values represent the energy cost of an activity relative to sitting at rest (MET 1). Walking at a moderate pace has a MET of 3.5, meaning it burns 3.5 times as many calories as sitting still. Multiply by kilograms and hours to get kilocalories, then by 4.184 to convert to kilojoules.
Why does body weight affect calories burned?
A heavier body requires more energy to move. The MET formula accounts for this directly: a 100 kg person burns roughly twice as many kilojoules doing the same activity for the same duration as a 50 kg person. This is why two people doing the same class or run burn different amounts, and why weight loss itself tends to slow the rate of energy burn over time.
Is it better to track kJ or kcal in New Zealand?
In New Zealand, food labels display kilojoules (kJ) by law, so kJ is the most practical unit for comparing energy burned against food consumed. This calculator shows kJ as the primary result. If you use a fitness tracker or app that shows kcal (sometimes called Calories with a capital C), divide the kJ figure by 4.184 to convert.
Cost of a Baby Calculator NZ
How much does a baby cost in the first year in New Zealand?
The first year combines one-off setup costs like a cot, car seat and pram, ongoing costs like nappies and food, and the drop in income while a parent is on leave. Together these can be substantial. This calculator adds them up.
What support is there for new parents?
Paid parental leave and Best Start payments help with the cost. Factor these in alongside the costs to see your real net position, and check your eligibility for each.
What is the biggest cost of a new baby?
Often it is the income drop while on leave, rather than the baby gear itself. Planning for that reduced income, and building a buffer beforehand, is the key financial step.
Cost of a Sleepout or Cabin (All-In) Calculator NZ 2026
Do I need a building consent for a sleepout in New Zealand?
Most sleepouts and cabins in New Zealand require a building consent from your local council. Under the Building Act 2004, any habitable room or structure connected to plumbing requires consent. Exempt structures are limited to single-storey detached buildings under 10 square metres with no plumbing and no sleeping accommodation. A sleepout with a bed, power or a toilet will almost always require consent. Consent fees typically range from $2,500 to $6,000 for a small residential structure, depending on your council and the complexity of the build.
How much does it cost to build a sleepout in New Zealand in 2026?
A basic 20 square metre sleepout in New Zealand typically costs between $1,600 and $1,900 per square metre for a budget pre-built unit, $2,000 to $2,600 per square metre for a standard custom-built sleepout, and $2,800 to $3,500 or more per square metre for a premium finished cabin with full bathroom and kitchenette. These rates are for the structure only. Adding building consent ($2,500 to $6,000), site preparation ($1,500 to $5,000), power connection ($2,000 to $5,000), water and waste ($1,500 to $4,000), and a deck or steps ($2,000 to $6,000) typically adds $10,000 to $25,000 to the base build cost. All prices include GST.
What is the difference between a sleepout and a minor dwelling?
A sleepout is a secondary structure on a residential property used for accommodation but not meeting the full definition of a separate dwelling. It typically has sleeping accommodation and may have a toilet or bathroom, but does not have a fully equipped kitchen. A minor dwelling (also called a minor residential unit or granny flat) is a self-contained dwelling with its own kitchen, bathroom, and living space. Minor dwellings are subject to stricter planning rules than sleepouts, including district plan provisions on lot size and the number of dwellings permitted. The NZ Government's 2023 planning reforms now permit up to three dwellings on most urban residential sites, which makes minor dwellings more accessible, but building costs are higher than for a sleepout.
Cow Gestation Calculator NZ
How long is a cow pregnant?
Around 283 days on average, a little over nine months. Most cows calve somewhere between about 279 and 287 days after conception depending on breed, and individual cows commonly calve up to a week or more either side of their due date.
Does breed change gestation length?
Yes, by several days. Jerseys average around 279 days and Friesian Holsteins around 280, while British and European beef breeds run longer, with Herefords around 285 days and Charolais around 287. The calculator lets you pick a breed-based length or use the 283-day average.
How accurate is the due date?
It is an estimate. Even with a known AI date, individual cows vary around the breed average, so the calculator shows a likely window of a week either side of the due date. Calf sex, the sire, and the cow's age and condition all nudge the actual date, and many normal calvings fall outside the window.
Daily Calorie Deficit Calculator NZ
What is a calorie deficit?
A calorie deficit is eating fewer calories than your body burns, so it draws on stored energy and you lose weight. The size of the deficit sets how fast you lose: a bigger deficit is faster but harder to sustain.
How big a deficit to lose 0.5 kg a week?
About half a kilogram of fat holds roughly 3,850 calories, so losing half a kilo a week needs a deficit of about 550 calories a day. One kilo a week needs around 1,100 a day, which is aggressive for most people.
What is TDEE?
Total daily energy expenditure is the calories you burn in a day, including activity. Your calorie target to lose weight is your TDEE minus your daily deficit. Use a TDEE or BMR calculator to estimate it if you do not know it.
Deer Gestation Calculator NZ
How long is a red deer hind pregnant?
Around 233 to 234 days on average, but Deer NZ describes it as highly variable, ranging from 218 to 248 days for hinds carrying red deer foetuses. That is a spread of a month. Wapiti average about 250 days, and red hinds carrying hybrid foetuses generally calve after 240 to 245 days, so what the hind was mated to changes the date as much as the hind herself does.
Why is deer gestation so variable?
Because nutrition in the last third of pregnancy strongly influences it. Hinds delay fawning if feed is restricted or they are in low body condition, and fawn earlier when they are in good condition and feed is plentiful. That makes gestation length partly a management outcome rather than purely a fixed biological figure, which is unusual and is worth knowing when a fawning looks late.
When do hinds fawn in New Zealand?
Calving generally runs from early November to early December, following the autumn roar. Because the gestation window is wide and responds to feeding, the spread across a mob can be considerable, which is why the calculator marks both ends of the range rather than giving a single date to plan around.
Goat Gestation Calculator NZ
How long is a goat pregnant?
About 150 days on average, with a normal kidding window of 145 to 155 days. That is roughly five months. The spread is wider than a pig and narrower than a cow, and where an individual doe falls inside it depends on her breed, how many kids she is carrying and her age.
Do twins arrive earlier than a single kid?
Usually yes. Does carrying twins or triplets tend to kid towards the earlier end of the window, while a single kid often goes longer and is often larger, which can make for a harder kidding. Smaller breeds also tend to kid a little earlier than the larger dairy breeds, so a Nigerian Dwarf and a Saanen mated on the same day will not usually kid on the same day.
What happens outside the 145 to 155 day window?
Kids born much before 145 days may be premature and may need close intervention to survive, and a doe still carrying past 155 days may be facing a complication such as a very large single kid. Both ends of the window are worth a call to your vet rather than a wait, which is why the calculator marks the ends rather than only giving the middle date.
Horse Gestation Calculator NZ
How long is a horse pregnant?
About 340 days on average, roughly eleven months, but the normal range is unusually wide at about 320 to 370 days. That is a spread of nearly two months, so a single due date is a much weaker guide in horses than it is in almost any other farmed species. Anything shorter than about 320 days is generally considered premature.
Why is the foaling window not the same either side of the due date?
Because the published range is not centred on the average. It runs from about 320 days to about 370, which is 20 days below the 340 day average and 30 days above it. Mares are more likely to run over than to come early, so a window drawn evenly either side would be wrong in both directions at once. This calculator uses the real offsets rather than a tidy symmetrical margin.
What shifts a mare towards the early or late end?
Season is the strongest influence: mares covered so they foal in late winter tend to carry longer than mares foaling in late spring, which is thought to relate to day length. Colt foals are commonly carried a little longer than fillies. Individual mares are also fairly consistent from year to year, so a mare's own foaling history is usually a better predictor than any average.
Ideal Weight Calculator
What is a healthy weight for my height?
A common guide is the weight range that gives a BMI between 18.5 and 24.9 for your height. This calculator works out that range, so you can see the lower and upper healthy weights for how tall you are.
What is the Devine formula?
The Devine formula is a single ideal body weight figure once used for medication dosing. For men it is 50 kg plus 0.9 kg per centimetre over 152, and for women 45.5 kg plus the same. It is shown here as a comparison alongside the BMI range.
Is ideal weight the same for everyone?
No. These are general guides that do not account for muscle, frame size, age, or body composition. A muscular person can be heavy yet healthy. Use the range as a starting point and talk to a health professional for personal advice.
Kilojoule to Calorie Converter NZ
How many kilojoules are in a calorie?
One nutritional calorie is 4.184 kilojoules. Going the other way, one kilojoule is about 0.239 calories. The nutritional calorie, written Cal or kcal, is one thousand of the small calories used in physics.
Why do New Zealand food labels use kilojoules?
The Australia New Zealand Food Standards Code requires the nutrition information panel on packaged food to state energy in kilojoules. Calories may be shown as well but are optional, which is why the kilojoule figure is the one always present.
Is a calorie the same as a kilocalorie?
In nutrition, yes. The calorie on a food label is really a kilocalorie, a thousand small calories, and food labelling has kept the shorter word. So 215 Cal on a label and 215 kcal in a fitness app mean the same amount of energy.
Macronutrient Split Calculator NZ
How are macros calculated?
Protein and carbohydrate provide about 4 calories per gram and fat about 9. Set your protein from your bodyweight, your fat as a share of calories, then fill the remaining calories with carbohydrate, converting each back to grams.
How much protein do I need?
Common targets are around 1.6 to 2.2 grams per kilogram of bodyweight for active people or those building or preserving muscle, with less for sedentary individuals. This tool lets you set the figure that suits your goal.
What fat percentage should I use?
Fat is often set at around 20 to 35 percent of calories for a balanced diet, with the rest split between protein and carbohydrate. There is no single right answer; adjust to your preference and how you feel and perform.
Maintenance Calorie Calculator NZ 2026
What are maintenance calories?
They are the number of calories you burn in a day, so eating that amount keeps your weight steady. Eat below it to lose weight and above it to gain. This figure, your total daily energy expenditure, is the starting point for any weight goal.
How accurate is the Mifflin-St Jeor formula?
It is one of the most accurate general equations for estimating energy needs in healthy adults, but it is still an estimate. The activity multiplier introduces the most uncertainty, so treat the result as a starting point and adjust based on how your weight responds over a few weeks.
How do I lose or gain weight safely?
A deficit or surplus of around 500 calories a day produces roughly half a kilogram of change a week, which is a sustainable pace. Larger swings are harder to maintain and can cost muscle or wellbeing. Pair calorie targets with adequate protein and activity.
Paracetamol Dosage Calculator NZ
How is the paracetamol dose worked out?
Paracetamol is usually dosed at about 15 mg per kilogram of body weight per dose, every 4 to 6 hours, with no more than 4 doses in 24 hours. A single dose is capped at 1000 mg and the daily total at 4000 mg for adults.
Is this medical advice?
No. This is general information to help you understand weight-based dosing. Always follow the dose on the product label and the advice of a pharmacist or doctor, as products and strengths differ.
What if I think someone has taken too much?
Paracetamol overdose is serious even when the person feels well. Phone the National Poisons Centre on 0800 764 766 straight away, or call 111 in an emergency.
Pig Gestation Calculator NZ
How long is a pig pregnant?
About 114 days, which is remembered as three months, three weeks and three days. Most sows farrow between 112 and 116 days after service, so the window is narrow compared with cattle or horses. Pig gestation is unusually consistent, which is what makes batch farrowing systems practical: a group served in the same week will almost all farrow in the same week.
Does litter size change the farrowing date?
A little. Larger litters tend to arrive slightly earlier and smaller litters can run a day or two longer, and the sow's breed and age contribute small differences as well. None of these move the date far, which is why the two day window either side covers most normal farrowings rather than needing the week that cattle require.
When should a sow be moved to the farrowing pen?
Commonly around a week before the due date, so she has time to settle before she starts nesting, but the timing depends on your system and housing. Because the gestation window is so narrow, a due date calculated from a known service date is a reliable basis for that decision. Talk to your vet about anything unusual, and about the health and vaccination programme leading into farrowing.
Pregnancy Weight Gain Calculator NZ 2026
How much weight should I gain in pregnancy?
It depends on your pre-pregnancy BMI. The Institute of Medicine guidelines recommend about 12.5 to 18 kilograms if you began underweight, 11.5 to 16 at a healthy weight, 7 to 11.5 if overweight, and 5 to 9 if obese, for a single pregnancy. Your midwife will guide your individual target.
How is pregnancy weight gain spread over time?
Gain is usually small in the first trimester, often around 0.5 to 2 kilograms, then steadier through the second and third trimesters at roughly 0.3 to 0.5 kilograms a week for a healthy-weight person. This calculator estimates a by-week range on that pattern.
Should I diet if I gain more than recommended?
No. Pregnancy is not a time to diet or restrict, as the baby needs nutrients to grow. If you have concerns about your weight gain, talk to your midwife or doctor, who will consider your whole health rather than weight alone. This tool is a general guide, not medical advice.
Protein Intake Calculator NZ 2026
How much protein should I eat a day?
It depends on your weight and goal. Around 0.8 grams per kilogram suits general health, 1.2 for active people, and 1.6 to 2.2 grams for building muscle or dieting while protecting muscle. This calculator sets a target from your weight and goal.
Should I spread protein through the day?
Yes. The body uses protein most effectively when it is spread across meals rather than eaten in one sitting, so aiming for a similar amount at each of three or four meals is more effective than a single large serving.
What foods are high in protein?
Chicken, beef, fish, eggs, dairy, and legumes are all good sources. As a guide, a chicken breast, a can of tuna or three eggs each provide roughly 20 to 30 grams. Protein powders can help meet higher targets if whole foods fall short.
Running Calorie Calculator NZ
How many calories does a 5km run burn?
At 75 kg and a 5:30 per km pace, a 5 km run burns approximately 395 kcal (1,653 kJ). Lighter runners burn fewer kilojoules and heavier runners burn more, and faster paces burn more kilojoules per minute though similar per kilometre.
Does running speed affect calorie burn?
Yes, but in two different ways. Faster running burns more kilojoules per minute because you have a higher MET (metabolic equivalent), so a given distance takes less time and the per-km burn stays fairly similar. Running faster or slower mostly changes how quickly you accumulate that burn, not the total per kilometre.
Is it better to track kJ or calories when running in NZ?
New Zealand food labels display energy in kilojoules (kJ), so tracking in kJ makes it easier to compare what you burn with what you eat. One kilocalorie equals 4.184 kJ. This calculator shows both so you can use whichever unit you prefer.
Sheep Gestation Calculator NZ
How long is a sheep pregnant?
About 147 days on average, a little under five months. Most ewes lamb somewhere between roughly 142 and 152 days after mating, and the breed, the ewe's age and the number of lambs she is carrying all nudge the actual date a few days either way.
Does breed change gestation length?
Yes, by a few days. Early-maturing breeds such as the Finn average around 144 days, Romneys around 146, Suffolks around 148 and fine-wool Merinos around 150. The calculator lets you pick a breed-based length or use the 147-day all-breed average.
How accurate is the lambing date?
It is an estimate. The calculator shows a window five days either side of the due date, which covers most normal lambings, but ewes carrying twins or triplets often lamb slightly earlier and individual ewes vary around the breed average, so use it for planning rather than as an exact date.
Sleepout & Cabin Cost Calculator NZ 2026
How much does a sleepout cost in NZ?
A basic cabin can start around $1,500 a square metre, an insulated sleepout around $2,500, and a unit with a bathroom and kitchen around $3,500 or more, before site works, services and consent. A typical insulated sleepout all-in often lands between $50,000 and $80,000.
Do I need consent for a sleepout?
A detached building under 30 square metres may be exempt from building consent if it meets specific conditions, but adding plumbing or using it for sleeping in certain ways usually requires consent. Rules vary by council, so check before you build.
Is a sleepout cheaper than extending the house?
Often yes, because a detached cabin avoids tying into the existing structure and can use simpler foundations, though connecting services and meeting consent rules add cost. Compare the all-in figure here against an extension quote for your situation.
Steps to Calories Calculator NZ
How many kJ does 10,000 steps burn?
For a 75 kg person of average height walking at a moderate pace, approximately 1,549 kJ (370 kcal). The exact figure depends on your body weight, height (which determines stride length) and pace.
How accurate are fitness trackers for calorie counting?
Fitness trackers estimate calorie burn within roughly 10 to 25% of actual calories. Body weight has the biggest influence on accuracy. Trackers that measure heart rate tend to produce closer estimates than step-only trackers.
How does height affect the calories burned per step?
Taller people have a longer stride, so they cover more distance per step. More distance at the same weight means more energy used, so a taller person burns slightly more calories for the same step count compared with a shorter person of the same weight.
Target Heart Rate Zone Calculator
What is the Karvonen method?
The Karvonen method works out training zones from your heart rate reserve, which is your maximum heart rate minus your resting heart rate. Each zone is a percentage of that reserve added back onto your resting rate. Because it uses your resting heart rate, it personalises the zones better than a plain percentage of maximum, especially for fitter people with a low resting pulse.
How do I find my maximum heart rate?
The common estimate is 220 minus your age. A newer formula, 208 minus 0.7 times your age, fits older adults a little better. Both are estimates; a supervised test gives a true figure. This calculator uses 220 minus age by default and applies your resting heart rate through the Karvonen method.
Which heart rate zone should I train in?
Easy aerobic work and fat burning sit around 60 to 70 percent, steady cardio fitness around 70 to 80 percent, and hard threshold or interval work at 80 to 90 percent. Most training should be easy, with a smaller amount at higher intensity. Check with a doctor before starting vigorous exercise, especially if you have any heart concerns.
Walking Calorie Calculator NZ
How many kJ does a 30-minute walk burn?
At 5 km/h and 75 kg body weight, a 30-minute walk burns approximately 549 kJ (131 kcal). Heavier walkers or faster speeds will burn more; lighter walkers or slower speeds will burn less.
Does walking uphill burn more calories?
Yes. A 5% incline increases calorie burn by roughly 35% compared with flat ground at the same speed, because your muscles do more work pushing your body weight uphill.
How many steps in a 3 km walk?
Approximately 3,900 steps for an average adult walking at a moderate pace. Step length varies with height and speed, so this is an estimate based on an average of 1,300 steps per kilometre.
Water Intake Calculator NZ 2026
How much water should I drink a day?
A useful guide is around 30 to 40 millilitres per kilogram of body weight, plus extra for exercise and hot days. For many adults that is roughly 2 to 3 litres, but your size and activity change it. This calculator personalises the figure for you.
Does tea, coffee and food count?
Yes. Most drinks, including tea, coffee and milk, contribute to your fluid intake, and food, especially fruit and vegetables, provides a meaningful amount too. So not all of your target needs to come from plain water, though water is the best everyday choice.
How do I know if I am drinking enough?
Pale straw-coloured urine and rarely feeling thirsty are good signs you are well hydrated. Dark urine, headaches and tiredness can signal you need more. Use this target as a guide and adjust for heat, exercise and how you feel.
Calorie Deficit Calculator NZ 2026
How accurate is the calorie deficit estimate?
The figures are estimates from the Mifflin-St Jeor equation and standard activity multipliers, which suit most adults but cannot account for every individual difference. Treat the results as a starting point, not medical advice, and check with a doctor or dietitian before making large changes to your diet.
Max Heart Rate Calculator
How is maximum heart rate estimated?
The best known rule of thumb is 220 minus your age. This calculator also applies more precise research-based formulas, including gender-specific versions such as 202 minus 0.55 x age for men and 206 minus 0.88 x age for women, to estimate your maximum heart rate and training zones. These are population averages, so your true maximum can vary by 10 to 20 beats per minute. This is general fitness information, not medical advice.
Ovulation Calculator NZ 2026
How does the calculator work out my fertile window?
It uses the standard calendar method: ovulation is estimated about 14 days before your next period, so it counts forward from the first day of your last period using your average cycle length, then flags the roughly six-day fertile window leading up to and including that day. Cycles vary from person to person, so treat the dates as a guide. This is general information only and not medical advice.
VO2 Max Calculator
How accurate is this VO2 max estimate?
These are estimates from standardised field-test formulas (resting heart rate, the one mile walk and the 1.5 mile run), not a laboratory VO2 max measurement. Treat the result as an indicative guide to your aerobic fitness, not medical advice.
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Every question the site answers
Answers are gathered from the calculators and guides listed above and are general information, not advice. Last reviewed 2026-09-07. See also the finance glossary, the guides and the reference data.