Daily Calorie Calculator
Estimate your daily calorie needs based on age, weight, height, and activity level.
What is a Calorie Calculator?
A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day through metabolism, activity, and digestion. HPB recommends approximately 2,000 kcal per day for the average Singaporean adult, though individual needs vary based on age, weight, height, and activity level.
Enter your details to calculate daily calorie needs
TDEE
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BMR
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Quick Reference
- • HPB recommended intake: approximately 2,000 kcal/day for average adults
- • Safe weight loss deficit: 500 kcal/day (about 0.5 kg/week)
- • Minimum intake: 1,200 kcal (women) / 1,500 kcal (men) without medical supervision
- • BMR accounts for 60-70% of daily calorie burn
How Calorie Calculation Works
Your body burns calories through three main processes: Basal Metabolic Rate (BMR) accounts for 60-70% of daily calories just to keep your body functioning at rest — breathing, circulation, and cell repair.
The Mifflin-St Jeor equation is the gold standard for estimating BMR. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by an activity factor that accounts for your exercise habits and daily movement.
Sedentary
BMR × 1.2
Office job, little to no exercise
Moderately Active
BMR × 1.55
Moderate exercise 3-5 days per week
Very Active
BMR × 1.725
Hard exercise 6-7 days per week
Frequently Asked Questions
What formula does this calorie calculator use?expand_more
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.
What is TDEE and how is it calculated?expand_more
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It is calculated by multiplying your BMR by an activity factor. TDEE accounts for your basal metabolism, physical activity, and the thermic effect of food.
What are the activity level multipliers?expand_more
The activity factors are: Sedentary (office job, little exercise) = 1.2, Lightly active (light exercise 1-3 days/week) = 1.375, Moderately active (moderate exercise 3-5 days/week) = 1.55, Very active (hard exercise 6-7 days/week) = 1.725, and Extra active (very hard exercise, physical job) = 1.9.
How many calories should I eat to lose weight?expand_more
A safe calorie deficit for weight loss is 500 calories below your TDEE per day, which typically results in about 0.5 kg of weight loss per week. A deficit of 250 calories is more conservative and sustainable. Never go below 1,200 calories (women) or 1,500 calories (men) per day without medical supervision.
Sources
- • Health Promotion Board (hpb.gov.sg) — Recommended daily calorie intake for Singapore adults
- • Mifflin-St Jeor et al. (1990) — BMR estimation equation used in this calculator
- • Ministry of Health (moh.gov.sg) — National nutrition guidelines and dietary recommendations