Calorie and TDEE calculator for Singapore
Estimate maintenance calories (TDEE) and resting energy (BMR) with published equations, and see the result in Singapore hawker meals. At a BMI of 23.0 or above, the calculator also shows Singapore’s guideline deficit, 500 kcal a day below maintenance, and a protein range. It is an estimate: a starting point, not a target.
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Resting energy comes from the Mifflin-St Jeor equation, built from 498 healthy adults aged 19 to 78 whose energy use at rest was measured: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years), then + 5 for men or − 161 for women.
Maintenance calories multiply that by an activity level from the FAO, WHO and United Nations University expert consultation on human energy requirements (2001). The calculator uses the report’s worked example for each lifestyle and shows its band beside it.
| Lifestyle | Example day in the report | Level used | Band |
|---|---|---|---|
| Sedentary or light activity | 8 hours sitting (office work, tending shop), driving to work, an hour of walking | 1.53 | 1.40 to 1.69 |
| Active or moderately active | 8 hours standing and carrying light loads (waiting tables), a bus commute, an hour of walking and an hour of low-intensity exercise | 1.76 | 1.70 to 1.99 |
| Vigorous or vigorously active | 6 hours of farm work by hand, plus collecting water and wood and chores by hand | 2.25 | 2.00 to 2.40 |
The equation estimates resting energy and the activity levels are multiples of basal metabolic rate, so the result is an approximation on top of an approximation. In two studies of Chinese adults by Singapore researchers, Mifflin-St Jeor came within 10% of the measured value for 67% and 75% of people.
The deficit is from Singapore’s obesity guideline, which recommends a calorie deficit of at least 500 kcal below estimated daily energy requirements to aid weight loss, and says realistic weight loss should be safe and should preferably not exceed 0.5 to 1 kg a week. The guideline is written for the management of overweight and obesity, so the deficit appears only when the BMI is 23.0 or above, Singapore’s overweight line.
The protein range, 1.2 to 1.6 g per kg of body weight a day, is the intake a review linked with better appetite, weight management and lean-mass preservation during energy restriction than lower-protein diets.
These are laboratory measurements of dishes bought at one Singapore food court. Stalls and portions vary, so treat them as well-measured examples, not averages.
| Dish | Portion | Energy | Protein |
|---|---|---|---|
| Steamed chicken rice | 412 g | 777 kcal | 38.3 g |
| Char siew wanton noodle | 335 g | 402 kcal | 26.5 g |
| Laksa | 577 g | 881 kcal | 46.2 g |
How can I calculate my daily maintenance calories?
Estimate resting energy with a published equation such as Mifflin-St Jeor, then multiply it by an activity level; the calculator above does both. The result is an estimate, so check it against the weight trend over several weeks.
What is a healthy calorie deficit?
Singapore’s obesity guideline recommends a deficit of at least 500 kcal a day below estimated energy needs to aid weight loss. It also says realistic weight loss should be safe and should preferably not exceed 0.5 to 1 kg a week. The guideline is written for the management of overweight and obesity.
Is 500 kcal the same as 500 calories?
Yes. For food, “calories” means kilocalories (kcal), the unit used for food energy, so 500 calories and 500 kcal are the same amount. One kilocalorie is 4.184 kilojoules (kJ).
How do I calculate my calorie deficit amount?
Start from the maintenance estimate and take 500 kcal off: Singapore’s obesity guideline recommends a deficit of at least 500 kcal below estimated daily energy needs to aid weight loss. With a maintenance estimate of 2,000 kcal a day, that is 1,500 kcal a day.
How many calories should I eat a day to lose weight?
At least 500 kcal a day below maintenance, by Singapore’s obesity guideline, which recommends that deficit to aid weight loss; the calculator above estimates maintenance. The guideline adds that a diet may be adjusted to meet each person’s nutritional needs.
What is the difference between BMR and TDEE?
BMR is the energy the body uses at rest. TDEE, total daily energy expenditure, adds the energy of moving through the day and of digesting food; eating about that much keeps weight steady, which is why it is also called maintenance calories.
- Mifflin MD, St Jeor ST et al., a new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 1990 (PMID 2305711)
- FAO/WHO/UNU, Human energy requirements: report of a Joint Expert Consultation, 2001, chapter 5 (Tables 5.1 and 5.3)
- Health Promotion Board–Ministry of Health Clinical Practice Guidelines: Obesity, Singapore Med J 2016 (PMID 27353244)
- Health Promotion Board–Ministry of Health Clinical Practice Guidelines: Obesity, full text (PubMed Central PMC4971447)
- Leidy HJ et al., The role of protein in weight loss, Am J Clin Nutr 2015 (PMID 25926512)
- Yeo PLQ, Bi X, Yeo MTY, Henry CJ, energy content and nutrient profiles of frequently consumed meals in Singapore, Foods 2021 (PMID 34359529)
- Camps SG, Wang NX, Tan WS, Henry CJ, estimation of basal metabolic rate in Chinese: are the current prediction equations applicable?, Nutr J 2016 (PMID 27581329)
- Song T et al., validation of prediction equations for resting energy expenditure in Singaporean Chinese men, Obes Res Clin Pract 2014 (PMID 24847670)
- Westerterp KR, diet induced thermogenesis, Nutr Metab (Lond) 2004 (PMID 15507147)