The average recommended daily caloric intake is 2,200 calories for males, and 1,800 calories for females. These values are based on an average weight and physical activity of the average male and female Singaporean.

For a more personalised and accurate caloric requirement, you would need to take into account your age, gender, height, weight, and activity level.

When deciding what to eat, follow the My Healthy Plate guidelines for a balanced meal. Fill your plate with 1/2 plate of fruit and vegetables, 1/4 of wholegrains, and 1/4 of meat and others.

Notes:

1. Choose the lower end of the calorie range if your BMI is above the healthy range of 18.5-22.9 kg/m
2. Include fruit with your meals and 2 cups of low fat milk or equivalent per day in addition to your meals for optimal health (1 serving fruit = 60 Calories, 1 cup low fat milk = 120 Calories)

However, Ms Ong stresses, “We encourage healthy eating and not calorie counting.”

“When eating out, always look out for the healthier choice logo,” says Ms Christine Ong, Senior Principal Dietitian at the Nutrition and Dietetics Departme​nt​ at KK Women's and Children's Hospit​​al (KKH), a member of SingHealth group. “Choose items that are prepared with healthier ingredients such as evaporated milk instead of coconut milk, low fat or non-fat dairy products, fibre-added vermicelli instead of refined flour versions, and oils which are low in saturated fat oil and high in monounsaturated fats.​​​​​

Ref: Q15