TDEE Calculator Singapore (2026)

Find your Total Daily Energy Expenditure and BMR, plus calorie targets for losing or gaining weight.

Mifflin-St JeorBMR + macros

verified_userBy Smart Calculator Editorial · ONN Group LLP|updateVerified Jan 2026|open_in_newSource: HPB|For reference only — verify with official sources before financial decisions.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total calories your body burns in a day — your resting metabolism (BMR) plus everything you do on top of it. It is the single most useful number for planning weight loss, maintenance, or muscle gain: eat below it to lose fat, at it to stay the same, above it to gain.

Quick Answer

Your TDEE = BMR × activity factor. BMR is calculated with the Mifflin-St Jeor equation, then multiplied by 1.2 (sedentary) to 1.9 (very active). Eat 10–20% below TDEE to lose weight, at TDEE to maintain, and 10–20% above to gain.

Weight

Height

Age

years

Gender

Activity Level

expand_more

local_fire_department

Enter your details to calculate your TDEE, calorie targets and macros

TDEE

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BMR

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For reference only — not medical advice.

Quick Reference

• BMR formula: Mifflin-St Jeor (men +5, women −161)
• TDEE = BMR × activity factor (1.2 to 1.9)
• Lose weight: 10–20% below TDEE
• Gain weight: 10–20% above TDEE
• Maintenance macros here use a 30% protein / 40% carb / 30% fat split

Activity Multipliers

Your BMR is the energy you burn at rest. To get TDEE, multiply it by an activity factor that reflects how much you move during the week. Be honest — most desk-job Singaporeans overestimate their activity level.

Once you know your TDEE, pair it with your Calorie Calculator and Protein Intake Calculator to dial in your diet, or check your BMI against Singapore's Asian thresholds.

Sedentary — ×1.2

Desk job, little or no exercise

Light — ×1.375

Light exercise 1–3 days/week

Moderate — ×1.55

Exercise 3–5 days/week

Active — ×1.725

Hard exercise 6–7 days/week

Very Active — ×1.9

Physical job or training 2× per day

Frequently Asked Questions

What is TDEE?expand_more

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your resting metabolism plus all movement and activity. It is your BMR multiplied by an activity factor. Eating at your TDEE keeps your weight stable; eating below it leads to weight loss and above it to weight gain.

What is the difference between BMR and TDEE?expand_more

BMR (Basal Metabolic Rate) is the energy your body uses at complete rest just to keep you alive — breathing, circulation, cell repair. TDEE adds the calories burned through daily activity and exercise on top of BMR. TDEE is always higher than BMR. This calculator shows both, plus the activity multiplier used.

How is TDEE calculated?expand_more

This calculator uses the Mifflin-St Jeor equation for BMR — widely regarded as the most accurate for the general population — then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (very active). For example, a 70 kg, 170 cm, 30-year-old man has a BMR of about 1,618 kcal; at a moderate activity level (×1.55) his TDEE is about 2,508 kcal/day.

How many calories should I eat to lose weight?expand_more

A sustainable rate of fat loss is a 10–20% deficit below your TDEE. This calculator shows both a mild (10%) and aggressive (20%) deficit target. A 10% deficit is easier to sustain and protects muscle; a 20% deficit is faster but harder to maintain. Avoid going below your BMR for extended periods.

What are the activity multipliers?expand_more

Sedentary (little/no exercise) ×1.2, Light (1–3 days/week) ×1.375, Moderate (3–5 days/week) ×1.55, Active (6–7 days/week) ×1.725, and Very Active (hard exercise or physical job, 2× per day) ×1.9. Most desk-job Singaporeans who exercise a few times a week fall under Light to Moderate.

How accurate is a TDEE calculator?expand_more

A TDEE calculator gives a solid starting estimate, typically within about 10% for most people. Individual metabolism, body composition, and how honestly you assess your activity level all affect accuracy. The best approach is to use the estimate for 2–3 weeks, track your weight trend, and adjust your intake up or down based on real results.

What macros should I eat at maintenance?expand_more

This calculator splits maintenance calories as 30% protein, 40% carbohydrate, and 30% fat — a balanced default that supports most goals. Protein and carbs provide 4 kcal/g and fat 9 kcal/g. If you are training for muscle, you may push protein higher (around 1.6–2.2 g per kg of body weight) and adjust carbs and fat accordingly.

Sources

• Mifflin MD, St Jeor ST, et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals
• Health Promotion Board (hpb.gov.sg) — Singapore dietary and physical activity guidelines

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