Free BMI & Calorie Calculator
Know Your Numbers.
BMI · Calories · Macros · Goal Date — all in one place. Free & private, no signup needed.
Our free BMI calculator works out your Body Mass Index from your height and weight, then shows your result against both the Western and the Asian BMI standards at the same time. BMI is a quick screening number that estimates whether your weight sits in a healthy range for your height. It does not measure body fat directly, but it is a useful starting point that health authorities around the world rely on. This tool goes further by adding the calorie, TDEE, macro, and goal planning numbers that turn a single reading into a plan you can act on.
Who is it for? Anyone in Singapore or the wider region who wants a realistic picture of their weight status. The Asian standard matters because research shows people of Asian descent tend to carry more body fat and face higher metabolic risk at a lower BMI, which is why Singapore uses a healthy range of 18.5 to 22.9 rather than the Western cutoff of 25.
To interpret your result, look at which category you fall into under the Asian standard, then check the healthy weight range shown for your height. If you are above the healthy band, a gradual calorie deficit is usually the safest path, and if you are below it, a small surplus with strength training helps. To understand why the Asian numbers differ from the Western ones, read our guide to the Asian BMI standard.
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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.
⚚️ Health Disclaimer: Calculations on this site are for general informational purposes only and do not constitute medical advice. BMI, calorie, and body composition estimates are population-level screening tools and may not accurately reflect your individual health status. Results should not be used to diagnose, treat, or manage any health condition. Always consult a qualified healthcare professional before making decisions about your diet, exercise, or health management.
Data Sources
- BMI categories: World Health Organization (WHO)
- Asian BMI thresholds: Ministry of Health Singapore (MOH)
- Mifflin-St Jeor equation: Mifflin et al., 1990, Journal of the American Dietetic Association
- Last updated: June 2026
Understanding Your BMI and Calorie Results
BMI (Body Mass Index) is calculated by dividing your weight in kilograms by the square of your height in meters. The World Health Organization defines four categories: underweight (below 18.5), normal weight (18.5-24.9), overweight (25-29.9), and obese (30 and above). For Asian populations, research shows health risks increase at lower BMI thresholds - overweight starts at 23 and obese at 27.5 under Asian-specific guidelines used in Singapore, Japan, and China.
Why BMI Has Limitations
BMI does not differentiate between muscle mass and fat mass. A muscular athlete may have a BMI in the overweight range despite having low body fat percentage. Older adults can have a normal BMI while carrying excess visceral fat due to age-related muscle loss. BMI should always be considered alongside other measurements: waist circumference, waist-to-hip ratio, blood pressure, blood glucose, and lipid profile give a more complete picture of metabolic health.
About the Calorie and TDEE Calculations
Calorie calculations use the Mifflin-St Jeor equation, validated as the most accurate formula for estimating Basal Metabolic Rate in the general population. Your Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor. These are population-average estimates - individual metabolism varies by up to 15% from the calculated value. Track actual weight change over 2-3 weeks and adjust calorie targets by 100-200 calories based on real results rather than relying solely on calculated estimates.