Question 1

What is TDEE and how is it calculated?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your activity level. It is calculated by multiplying your BMR (Basal Metabolic Rate — calories burned at complete rest) by an activity multiplier: Sedentary (×1.2), Lightly Active (×1.375), Moderately Active (×1.55), Very Active (×1.725), Extremely Active (×1.9). This calculator uses the Mifflin-St Jeor formula, which is considered the most accurate BMR formula for most adults.

Question 2

What is the Mifflin-St Jeor formula?

Accepted Answer

The Mifflin-St Jeor formula calculates BMR as: Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. This formula is consistently more accurate than the older Harris-Benedict equation, especially for adults with sedentary lifestyles. Multiple studies have shown it has the smallest average error (within 10%) across diverse populations.

Question 3

Why does Singapore use different BMI thresholds?

Accepted Answer

Singapore and most Asian health authorities use lower BMI cutoffs than the WHO global standard because Asians tend to have higher body fat percentage at the same BMI as Caucasians, and face higher cardiometabolic risk at lower weights. Singapore's HPB (Health Promotion Board) uses: Underweight (<18.5), Normal (18.5–22.9), Overweight (23.0–27.4), Obese (≥27.5). The global WHO cutoffs are Overweight at 25+ and Obese at 30+. This calculator uses the Singapore/Asian thresholds.

Question 4

How many calories should I eat to lose weight in Singapore?

Accepted Answer

A 500 kcal daily calorie deficit creates roughly 0.5kg of fat loss per week (since 1kg of fat ≈ 7,700 kcal). For sustainable fat loss, target a 250–500 kcal deficit below your TDEE. Do not go below 1,200 kcal/day for women or 1,500 kcal/day for men — this risks muscle loss, nutrient deficiencies, and metabolic adaptation. When cutting, aim for 1.6–2.0g of protein per kg of bodyweight to preserve muscle. Singapore's hawker centre foods are calorie-dense: a typical plate of chicken rice is ~500–700 kcal; nasi lemak with full accompaniments can be 700–1,000 kcal.

Question 5

Does TDEE change when doing IPPT training?

Accepted Answer

Yes significantly. When training for IPPT (especially 2.4km run intervals and push-up/sit-up sets), your daily calorie expenditure increases. A 70kg NSman doing 3–4 runs per week plus bodyweight training would typically move from 'Sedentary' to 'Moderately Active' (×1.55 multiplier). If you are intentionally cutting weight to move to a lower age-group scoring tier, account for your training TDEE — eat at your active TDEE, not your sedentary TDEE, to fuel performance and recovery.

Question 6

How accurate is a TDEE calculator?

Accepted Answer

TDEE calculators give a useful starting estimate, but individual variation is significant — actual TDEE can vary ±15–20% from the formula output due to differences in muscle mass, metabolic efficiency, NEAT (non-exercise activity thermogenesis), and hormonal factors. The most accurate approach is to track food intake and weight for 2–3 weeks at a calculated maintenance level, then adjust up or down based on actual weight trend. Treat the calculator output as a starting point, not an exact target.

Food	Calories (kcal)	Protein (g)	Notes
Chicken Rice (with skin)	~600	~30	Higher without skin
Nasi Lemak (full set)	~700–1,000	~25	Varies with sides
Char Kway Teow	~700	~18	High fat/carb
Mee Soto	~400	~20	Lower calorie option
Laksa	~600	~20	High coconut milk
Teh Tarik (full sugar)	~150	~4	Skip if cutting
Kopi O (no sugar)	~10	0	TDEE-friendly
Roti Prata (plain)	~220	~5	Per piece
Economy Rice (2 veg)	~450	~12	Depends on dishes
Subway 6" Chicken	~300	~25	High-protein option

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