Mifflin-St Jeor · Singapore HPB Activity Levels
TDEE Calculator
Total Daily Energy Expenditure — the exact number of calories your body burns each day. Set your goal to see your personalised calorie target for weight loss, maintenance, or muscle gain.
What Is TDEE and Why Does It Matter?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns over 24 hours, including your resting metabolic rate (BMR), physical activity, and the thermic effect of food (digestion).
Understanding your TDEE is the single most important number in nutrition science. Eat above your TDEE and you gain weight. Eat below it and you lose weight. Match it and you maintain. Every sustainable diet or muscle-building programme starts with an accurate TDEE estimate.
This calculator uses the Mifflin-St Jeor equation — validated as the most accurate BMR predictor for Asian populations in peer-reviewed literature — combined with Singapore HPB activity level definitions.
What Makes Up Your TDEE?
60–70%
BMR
Basal Metabolic Rate — calories burned at complete rest to sustain breathing, circulation, and cell repair
20–30%
Activity (EAT + NEAT)
Calories from exercise (EAT) and everyday movement like walking and fidgeting (NEAT)
8–10%
Thermic Effect of Food
Energy used to digest food — protein costs the most at 20–30% of its own calorie content
Activity Level Multipliers Explained
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2× | Desk job, little or no exercise |
| Lightly Active | 1.375× | Light exercise 1–3 days/week |
| Moderately Active | 1.55× | Moderate exercise 3–5 days/week |
| Active | 1.725× | Hard exercise 6–7 days/week |
| Very Active | 1.9× | Physical job or twice-daily training |
Most office workers in Singapore fall into Sedentary or Lightly Active. When in doubt, choose a lower activity level — it is easier to eat more if you are losing too fast than to reverse unintended weight gain.
Calorie Targets by Goal
Lose Weight
TDEE − 500 kcal
≈ 0.5 kg/week fat loss
Maintain Weight
TDEE
Weight-stable intake
Gain Muscle
TDEE + 300 kcal
Lean bulk, minimal fat gain
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for your Basal Metabolic Rate and physical activity level. It is the starting point for any nutrition plan — whether you want to lose, maintain, or gain weight.
How is TDEE calculated?
TDEE = BMR × Activity Multiplier. This calculator uses the Mifflin-St Jeor formula which is more accurate for Asian populations. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).
How many calories should I eat to lose 0.5 kg per week?
Subtract 500 calories from your TDEE. This creates a 3,500 kcal weekly deficit, which equals approximately 0.5 kg of fat loss. Singapore HPB recommends this rate as the most sustainable target for long-term success.
Why does TDEE change over time?
As you lose weight, your BMR decreases because you have less body mass to sustain. Recalculate every 2–4 weeks during weight loss to keep your calorie target accurate and avoid a weight-loss plateau.