Weight Loss Guide
How Many Calories to Lose Weight?
Last updated: April 2026 · Source: Health Promotion Board (HPB) Singapore
Step 1 — Find Your TDEE
Your Total Daily Energy Expenditure (TDEE)is the total calories your body burns in a day, including exercise. It's calculated from your Basal Metabolic Rate (BMR) — the calories your body burns at rest — multiplied by your activity level.
Use the TDEE Calculator to find your number. A typical 65 kg moderately active Singaporean woman has a TDEE of approximately 1,900–2,000 kcal/day.
Step 2 — Set Your Deficit
One kilogram of body fat contains approximately 7,700 kilocalories. To lose 0.5 kg per week, you need a daily deficit of 7,700 ÷ 7 ≈ 550 kcal. To lose 1.0 kg per week (the maximum HPB recommends), you need an 1,100 kcal/day deficit.
| Weekly Goal | Daily Deficit | Weeks to Lose 5 kg | HPB Assessment |
|---|---|---|---|
| 0.25 kg/week | ~275 kcal/day | ~20 weeks | Very sustainable |
| 0.5 kg/week | ~550 kcal/day | ~10 weeks | Recommended |
| 0.75 kg/week | ~825 kcal/day | ~7 weeks | Manageable |
| 1.0 kg/week | ~1,100 kcal/day | ~5 weeks | Maximum allowed |
Singapore HPB Safe Calorie Floors
No matter how aggressive your deficit, never go below:
- •1,200 kcal/day for women
- •1,500 kcal/day for men
Eating below these thresholds risks nutrient deficiencies, muscle loss, metabolic adaptation (the body slowing down to compensate), and is not sustainable long-term. Our Calorie Deficit Calculator automatically enforces these HPB safe floors.
Calories and Macronutrients
Hitting your calorie target is the primary driver of weight loss. But the split between protein, carbohydrates, and fat also matters — especially for preserving muscle. Use the Macro Calculator to break your daily calorie target into macros, and the Protein Calculator to make sure you're eating enough protein to protect muscle on a deficit.
Frequently Asked Questions
How many calories should I eat to lose 0.5 kg per week?
Subtract 550 kcal from your TDEE. For example, if your TDEE is 2,000 kcal/day, eat 1,450 kcal/day. This creates a 3,850 kcal weekly deficit, enough to lose 0.5 kg of fat per week.
Should I eat back exercise calories?
If you selected your actual activity level in the TDEE calculator (e.g., 'moderately active' includes your regular exercise), do not eat back exercise calories. If you selected 'sedentary' and exercise separately, you can eat back 50–75% of the calories burned.
Why have I stopped losing weight on the same calories?
As you lose weight, your TDEE decreases. Recalculate your TDEE at your new weight and adjust your calorie target. Your body also adapts to sustained deficits — taking a 1–2 week diet break at maintenance can reset metabolism.
Is it better to exercise more or eat less to lose weight?
Both work, and combining them is most effective. Creating a 500 kcal deficit through a mix of eating 250 kcal less and burning 250 kcal more through exercise is more sustainable than dieting alone and better for muscle retention.
Calculate Your Daily Calorie Target
Enter your current weight, goal weight, and activity level for a personalised calorie target and timeline.
Calorie Deficit Calculator →