How much calories do I need a day Singapore?

How many calories do I need a day SG?

The average recommended daily caloric intake is 2200 calories for males, and 1800 calories for females. These values are based on an average weight and physical activity of the average male and female Singaporean.

How do I calculate how many calories I need per day?

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2.
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.

How many calories should I eat to lose weight Singapore?

To lose weight, you need to burn more calories than you consume. According to the Health Promotion Board of Singapore Calorie Calculator, a 75kg-man aged 30 to 49 with a light activity level (seated most of the time) should consume 2,000 calories a day.

What is the minimum calories I need per day?

As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories. If you have reduced your calorie intake below 1,200 calories a day, you could be hurting your body in addition to your weight-loss plans.

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How many calorie is 1kg?

1kg of fat is 7,700 calories. To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories.

How many calories is one meal?

Although every person’s daily caloric intake is individual, based on their personal goals and needs, nutrition experts estimate that average daily consumption at each meal should be broken down as follows: 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.

How many calories do I need to burn to lose 1kg?

If you want to lose one kg of your weight, you need to create calorie deficit of 7,700. So if you want to lose one kg per week, you need to create approximately 1,000 calorie deficit every day. If you create 1,000 calorie deficit every day, you will lose one kg of your weight in seven-eight days.

How can I eat 3000 calories a day?

Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging. That’s because these foods contain many nutrients but relatively few calories, requiring you to eat a much larger volume of food.

What should I eat to lose weight in Singapore?

Be it bread, rice or noodles, natural is always best! The less processed your options, the more wholegrain it contains – it also satisfies your appetite faster and for longer. When prepared well (i.e. with less fat and sugar), whole grains, fruit and vegetables are relatively low in calories.

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How much do I need to walk to lose 20kg?

Dieting does not burn fat, so sufficient physical exercise is important. As you have very long working hours, you need to make sure you squeeze in 30 minutes for a brisk walk every day. If you have to travel very short distances, walk. You need to walk at least five days a week.