Free BMI & Calorie Calculator
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BMI · Calories · Macros · Goal Date — all in one place. Free & private, no signup needed.
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Frequently Asked Questions
What is a healthy BMI for Asians?
For Asian populations, a healthy BMI is 18.5–22.9. This is lower than the Western standard (18.5–24.9) because Asians carry more body fat at the same BMI, increasing risk of diabetes and cardiovascular disease at lower BMI values. Singapore MOH and WHO Asia-Pacific guidelines both recommend these lower thresholds.
How many calories should I eat per day?
Your daily calorie needs depend on age, gender, weight, height, and activity level. Average adult women need 1,600–2,400 cal/day; average adult men need 2,000–3,000 cal/day. To lose weight, aim for a 500–1,000 calorie daily deficit. Use the calculator above for your personalised number.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day — including all activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. We use the Mifflin-St Jeor equation, the most scientifically validated formula for BMR estimation.
Activity multipliers: Sedentary ×1.2, Lightly Active ×1.375, Moderately Active ×1.55, Very Active ×1.725, Athlete ×1.9.
How long will it take to reach my goal weight?
To lose 1kg of fat, you need a 7,700 calorie deficit. A safe rate of weight loss is 0.5–1kg per week. To gain muscle, a surplus of 200–500 cal/day with strength training supports ~0.25–0.5kg of lean mass gain per month. Use the Goal Date Planner in our calculator to get your personal timeline.
What are the best foods to eat for weight loss in Singapore?
Lower-calorie hawker options: Fish Soup Bee Hoon (~400 cal), Yong Tau Foo soup (~380 cal for 6 pieces), Mee Siam (~320 cal), and Economy Bee Hoon. Choosing soup-based dishes over fried ones typically saves 200–400 calories per meal. Avoid adding extra sauces, and choose water or kopi O kosong (black unsweetened coffee, 5 cal) over sugary drinks.
Is BMI accurate for Asian people?
BMI has limitations for Asians. Research consistently shows that Asians have higher body fat percentages and greater metabolic risk at the same BMI as Caucasians. The WHO Asia-Pacific guidelines recommend: overweight at BMI 23+ and obese at BMI 27.5+ for Asian populations. Our calculator displays results under both Western and Asian standards simultaneously so you can see both perspectives.