Singapore Nutrition Calculator

Nutrition Calculation Scenarios

Singapore Dietary Guidelines

• My Healthy Plate: 1/2 fruits & vegetables, 1/4 whole grains, 1/4 protein
• Daily Servings: 2 fruits, 2 vegetables, 5-7 grains, 2-3 protein
• Healthy Oils: 6-8 teaspoons per day
• Water Intake: 8-10 glasses (2-2.5 liters) daily
• Limit: Sugar, salt, saturated fats

Common Singapore Foods (per serving)

• Chicken Rice: 600 kcal, 60g carbs, 30g protein, 20g fat
• Laksa: 550 kcal, 45g carbs, 25g protein, 30g fat
• Char Kway Teow: 750 kcal, 80g carbs, 25g protein, 35g fat
• Nasi Lemak: 650 kcal, 70g carbs, 20g protein, 30g fat
• Economic Rice (3 dishes): 500 kcal, 50g carbs, 25g protein, 20g fat

Macronutrient Guidelines

• Carbohydrates: 45-65% of total calories (4 kcal/g)
• Protein: 10-35% of total calories (4 kcal/g)
• Fats: 20-35% of total calories (9 kcal/g)
• Fiber: 25-30g per day
• Sugar: Less than 10% of total calories

BMR Calculation Formulas

• Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
• Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
• TDEE: BMR × Activity Factor (1.2 - 1.9)
• Weight Loss: TDEE - 500 kcal = 0.5 kg/week loss
• Weight Gain: TDEE + 500 kcal = 0.5 kg/week gain

Activity Level Multipliers

• Sedentary (1.2): Little to no exercise
• Lightly Active (1.375): Light exercise 1-3 days/week
• Moderately Active (1.55): Moderate exercise 3-5 days/week
• Very Active (1.725): Hard exercise 6-7 days/week
• Extremely Active (1.9): Very hard exercise, physical job

Protein Requirements

• Sedentary Adults: 0.8g per kg body weight
• Active Adults: 1.2-1.4g per kg body weight
• Strength Training: 1.6-2.2g per kg body weight
• Endurance Athletes: 1.2-1.4g per kg body weight
• Older Adults (65+): 1.0-1.2g per kg body weight

Hydration Guidelines

• Daily Water: 35ml per kg body weight
• Exercise: Additional 500-750ml per hour
• Hot Climate: Increase by 20-30% in Singapore
• Signs of Dehydration: Dark urine, fatigue, headache
• Sources: Water, tea, soup, fruits, vegetables

Healthy Eating Tips for Singapore

• Choose Healthier Options: Brown rice, whole grain noodles
• Reduce Portions: Share dishes, ask for less rice/noodles
• Add Vegetables: Extra vegetables in all meals
• Limit Fried Foods: Choose steamed, grilled, or soup-based dishes
• Watch Sauces: Request less sauce or sauce on the side

Weight Management

• Healthy Weight Loss: 0.5-1 kg per week
• Calorie Deficit: 500-1000 kcal per day
• Minimum Calories: 1200 kcal/day for women, 1500 for men
• Sustainable Approach: Lifestyle changes, not crash diets
• Professional Help: Consult dietitian for personalized plans

Special Dietary Considerations

• Diabetes: Control carbohydrates, regular meal timing
• High Blood Pressure: Reduce sodium, increase potassium
• High Cholesterol: Limit saturated fats, increase fiber
• Pregnancy: Additional 300-500 kcal, folic acid, iron
• Vegetarian/Vegan: Ensure B12, iron, protein adequacy

Meal Timing and Frequency

• Regular Meals: 3 main meals + 1-2 healthy snacks
• Breakfast: 20-25% of daily calories
• Lunch: 30-35% of daily calories
• Dinner: 25-30% of daily calories
• Snacks: 10-15% of daily calories

Supplements in Singapore

• Vitamin D: Limited sun exposure, consider supplementation
• Vitamin B12: Important for vegetarians/vegans
• Omega-3: If low fish intake
• Calcium: For bone health, especially women
• Iron: For women of childbearing age

Food Safety in Tropical Climate

• Food Storage: Refrigerate perishables promptly
• Hygiene: Wash hands, choose clean food establishments
• Fresh Foods: Consume quickly in hot, humid weather
• Water Quality: Singapore tap water is safe to drink
• Street Food: Choose busy stalls with high turnover