Mifflin-St Jeor · Singapore HPB Guidelines
Calorie Calculator
How many calories do you need per day? This calculator uses the Mifflin-St Jeor formula and Singapore HPB dietary guidelines to give you a personalised daily calorie target — with macronutrient breakdown.
Singapore HPB Daily Calorie Guidelines
The Health Promotion Board recommends the following reference values for moderately active adults. Your personal target will differ based on height, weight, age, and goal — use the calculator above for an individualised result.
| Age Group | Men (kcal/day) | Women (kcal/day) |
|---|---|---|
| 18–29 years | 2,300 | 1,900 |
| 30–49 years | 2,200 | 1,800 |
| 50–69 years | 2,000 | 1,700 |
| 70+ years | 1,900 | 1,600 |
Source: Singapore Health Promotion Board Dietary Reference Intakes (DRI) for moderate activity. Adjust ±200–400 kcal for sedentary or very active lifestyles.
Singapore Hawker Food Calorie Guide
Knowing the approximate calorie content of common hawker dishes makes calorie tracking practical in Singapore without needing a food scale. Values are estimates for standard portions.
| Dish | Calories | HPB Healthier Choice |
|---|---|---|
| Chicken rice (with skin) | ~607 kcal | — |
| Chicken rice (without skin) | ~450 kcal | HPB Healthier |
| Fish ball noodle soup | ~350 kcal | HPB Healthier |
| Laksa | ~589 kcal | — |
| Char kway teow | ~744 kcal | — |
| Wonton noodle soup | ~390 kcal | HPB Healthier |
| Roti prata (plain, 1 piece) | ~270 kcal | — |
| Economy rice (3 dishes) | ~550–700 kcal | — |
| Yong tau foo (soup, 8 pcs) | ~280 kcal | HPB Healthier |
| Mixed vegetable rice (3 veg) | ~420 kcal | HPB Healthier |
| Nasi lemak (with egg & ikan bilis) | ~495 kcal | — |
| Prawn noodle soup | ~455 kcal | — |
Calorie values are approximate and vary by stall and portion size. Source: Singapore Health Promotion Board Food Composition Database.
Frequently Asked Questions
How many calories should I eat per day in Singapore?
For adults with moderate activity, Singapore HPB recommends approximately 2,200 kcal/day for men and 1,800 kcal/day for women. However, individual needs vary significantly based on weight, height, age, and activity level. Use this calculator for your personalised target.
Is 1,200 calories enough per day?
1,200 kcal/day is the minimum Singapore HPB recommends for women in a calorie deficit. Below this level, it becomes very difficult to meet micronutrient needs. Men should not go below 1,500 kcal/day. For sustainable weight loss, a 500 kcal daily deficit from TDEE is safer and more effective.
How do I count calories for Singapore hawker food?
Common hawker dishes: Chicken rice ~450 kcal, Laksa ~589 kcal, Fish ball noodle soup ~350 kcal, Char kway teow ~744 kcal, Roti prata ~270 kcal per piece. The Health Promotion Board's My Healthy Plate guide recommends ¼ grains, ¼ protein, and ½ vegetables at each meal.
Do I need to count calories to lose weight?
Calorie counting is one of the most evidence-based approaches to weight management. While not mandatory, understanding your energy balance significantly improves success rates. Singapore National Registry of Diseases data shows obesity rates are rising — awareness of portion sizes and calorie content is a key public health goal.