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In this article, you will discover the caloric content of common Singaporean foods and drinks. When you pay attention to the number of calories, you’ll be more mindful to make smarter dietary choices that align with your weight loss goal.

How to Use the Calorie Chart

This food calories list contains 459 popular Singaporean foods and drinks with their calorie content per average portion, and they are divided into 7 categories in table format:-

1. Nasi (Rice Dishes) Calories
2. Mee (Noodle Dishes) Calories
3. Bihun (Rice Vermicelli) Calories
4. Kuih-Muih/Pencuci Mulut (Snacks and Desserts) Calories
5. Lain-Lain (Others) Calories
6. Sup (Soup) Calories
7. Air Minuman (Drinks and Beverages) Calories

The food calories list also gives the calorie content in 100 grams so it can be compared with any other products not listed here. These tables can be useful if you want to substitute a high-calorie food/drink with a lower calorie option.

These tables are sortable based on:-
a. Alphabet,
b. Calorie content per serving, or
c. Calorie content per 100g

In addition to that, on the top right corner of each table, you will be able to search for a particular food by simply typing in the keyword into the search bar.

Before we proceed, kindly note that Hainanese Chicken Rice, Nasi Lemak, Roti Canai, and Satay are not included on this page, as I have written individual articles that provide more detailed information about their macronutrient profile. Please visit these pages if you would like to know more about their nutrition facts.

Ready? Let’s dive right in!

Nasi (Rice Dishes) Calories

Value Per Serving

Value per 100g

Braised Duck Rice748 (1 Plate - 23cm - 417g)179
Bubur Nasi (Rice Porridge, Congee)130 (2 Cawan - 332g)39
Claypot Rice with Salted Fish, Chicken and Chinese Sausages (Lap Cheong)527 (1 Plate - 23cm - 350g)151
Frog Leg Claypot Rice693 (1 portion - 405g)171
Hakka Lei Cha Rice (擂茶)642 - 1 portion (428g)150
Nasi Ayam (Malay Chicken Rice)278 (1 pinggan -250g)121
Nasi Ayam Penyet (Indonesian Spicy Penyet Chicken Rice)935 (1 Plate -23cm (499g))187
Nasi Ayam Steam (Steamed Chicken Rice)558 - 1 Packet (330g)169
Nasi Briyani (Rice Only)448 (1 pinggan - 245g)183
Nasi Dagang (Rice with Fish Curry)508 (1 pinggan - 250g)203
Nasi Daging (Beef Rice)897 (1 plate - 23 cm - 590g)152
Nasi Goreng (Fried Rice)637 (1 plate - 330g)193
Nasi Goreng Ayam (Chicken Fried Rice)591 (1 plate - 330g)179
Nasi Goreng Cina (Chinese Fried Rice, Malay Style)949 (1 plate - 392g)242
Nasi Goreng Kampung (Kampung Fried Rice)631 (1 Pinggan 325g)194
Nasi Goreng Pattaya (Pattaya Fried Rice)605 (1 pinggan - 320g)189
Nasi Goreng USA (Fried Rice with Prawn, Squid, and Chicken)668 (1 pinggan - 414g)161
Nasi Goreng Vegetarian (Vegetarian Fried Rice)920 (1 Plate - 23cm (430g))214
Nasi Impit (Ketupat, Compressed Rice)Whole (95g)92
Nasi Jagung (Sweet Corn Rice)497 (1 plate - 23cm - 374.5g)133
Nasi Kunyit (Turmeric Glutinous Rice)301 (1 plate - 20cm - 200g)151
Nasi Minyak (Ghee Rice)436 (1 pinggan - 245g)178
Nasi Putih (White Rice)206 (1 Bowl (158.8g))130
Nasi Rawan (Rice Served with Beef Black Soup)720 (1 Plate - 23cm (426g))169
Nasi Tomato (Tomato Rice)495 (1 Plate - 20cm (267g))185
Nyonya Rice Dumpling315 - 1 Whole (164.7g)191
Rice, Glutinous in Lotus Leaf (Lor Mai Gai)385 - 1 Whole (176g)219
Yam Rice366 - (1 Bowl-rice (11and 1/2 cm) - 250g)147
Zongzi/Bak Chang (Sticky Rice Dumpling with Meat Filling)387 - 1 Piece (185g)209

Mee (Noodle Dishes) Calories

Value Per Serving

Value per 100g

Abalone Noodles, Soup243.97 - 1 Bowl-soup (16 and 1/2 cm) (502g)48.6
Beef Ball Kway Teow Soup627 - 1 Bowl-soup (16 and 1/2 cm) (550g)114
Beef Hor Fun (Stir-Fried Beef Rice Noodles (Kuey Teow) with Gravy)697 (1 plate - 23cm - 481g)145
Beef Noodles Soup412.15 - 1 Bowl-soup (16 and 1/2 cm) (789g)52
Char Kway Teow with Siham (Stir-Fried Flat Rice Noodles with Cockles)531 (1 plate - 300g)177
Chicken and Mushroom Noodles Soup (香菇炖鸡面)346.09 - 1 Bowl-soup (16 and 1/2 cm) (653g)53
Chicken Feet Noodles, Dry487 (1 plate - 23cm - 409g)119
Chicken Feet Noodles, Soup452.16 - 1 Bowl-soup (16 and 1/2 cm) (628g)72
Dry Mee234 (1 round piece - 70.2g)333
Duck Noodles Soup506.66 - 1 Bowl-soup (16 and 1/2 cm) (539g)94
Fish Ball Glass Noodle (Tang Hoon) Soup (鱼丸冬粉汤)217.65 - 1 Bowl-soup (16 and 1/2 cm) (527g)41.3
Fish Ball Mee Pok, Dry (Fishball Noodles)482 (1 plate - 23cm - 450g)107
Fried Mee (Fukien Chow - Hokkien Style)1149 (1 plate - 751g)153
Hot and Spicy Beef Noodles Soup150.38 - 1 Bowl-soup (16 and 1/2 cm) (279g)53.9
Ipoh Hor Fun (Shredded Chicken Noodles)453 (1 plate - 23cm - 449g)101
Kidney Mee Sua Soup277.44 - 1 Bowl-soup (16 and 1/2 cm) (578g)48
Kuey Teow Bandung540 - 1 Mangkuk (450g)120
Kuey Teow Goreng (Malay Style)321 - 1 Pinggan (170g)189
Kuey Teow Kari520 - 1 Mangkuk (410g)127
Kuey Teow Sup180 - 1 Mangkuk (320g)56
Kway Chap (Teochew Noodle Soup)650 (1 Bowl-soup (16 and 1/2 cm) - 611g)106
Laksa Mee184 (1 cup - 118.4g)155
Loh See Fun (Silver Needle Noodles)177 (1 cup - 140.6g)126
Lor Mee (Hokkien Gravy Noodles)383 (1 bowl-soup (16 and 1/2 cm) - 540g)71
Mee Bandung (Shrimp Noodles)549 (1 mangkuk - 450g)122
Mee Basah (Stir Fry Noodle With Gravy)225 (1 cup - 108.5g)207
Mee Goreng Mamak281 (1 plate - 23cm - 170g)165
Mee Kari (Curry Mee)531 (1 Bowl-rice (11 and 1/2 cm) - 410g)130
Mee Kia399 (1 bowl-soup 16 and 1/2cm - 574g)70
Mee Kuah (Youmian)532 (1 plate - 20cm - 533g)100
Mee Kungfu419 (1 pinggan - 480g)87.3
Mee Kuning388 (1 portion - 200g)194
Mee Rebus (Noodles in Sweet Potato Curry Soup )559 (1 plate - 23cm - 571g)98
Mee Siam (Spicy Rice Vermicelli)521 (1 plate - 23cm - 577g)90
Mee Soto (Spicy Indonesian Noodle Soup)433 (1 bowl-soup (16 and 1/2cm) - 541g)80
Mee Sua (Chinese Wheat Vermicelli)190 (1 portion - 100g)190
Mee Sup383 (1 mangkuk -563g)68
Mushroom and Minced Pork Noodles Soup380.75 - 1 Bowl-soup (16 and 1/2 cm) (594g)64.1
Noodles, with Prawn, Tofu and Vegetables, Soup474.11 - 1 Bowl-soup (16 and 1/2 cm) (741.95g)63.9
Pan Mee (Ban Mian, Dry)749 (1 Bowl-soup (16 and 1/2 cm) - 547g)137
Pan Mee (Ban Mian, Soup)475 (1 Bowl-soup (16 and 1/2 cm) - 528g)90
Penang Char Kway Teow (Stir-Fried Flat Rice Noodles)612 (1 Plate - 23cm - 300g)204
Penang Prawn Noodle (Penang Hokkien Mee/Har Mee)527 (1 Bowl-soup (16 and 1/2 cm) - 685g)77
Shrimp Dumpling Mee Kia, Soup398.93 - 1 Bowl-soup (16 and 1/2 cm) (574g)69.5
Spinach Noodles, Dried (Bo Cai Mian)177 (1 portion - 50g)354
Tomyam Noodle Mee Soup605 (1 Bowl-soup (16 and 1/2cm) - 930g)65
Wanton Mee (Dry)503 (1 Plate - 23cm (335g))150
Wanton Noodles Soup318 (1 Bowl - soup (16 and 1/2 cm) - 545g)58
Yee Mee (Dry) - (Flat Cantonese Egg Noodles)865 (1 portion - 170g)509
Yee Mee with Tofu and Mixed Veggies470 (1 Bowl-soup (16 and 1/2cm) - 500g)94

Bihun (Rice Vermicelli) Calories

Value Per Serving

Value per 100g

Bihun Bandung491 - 1 Mangkuk (450g)109
Bihun Goreng (Malay Style)294 (1 Pinggan - 170g)173
Bihun Goreng Mamak (Indian)501 (1 Plate - (23cm) - 281g)178
Bihun Kari (Curry Bihun)681 (1 Mangkuk - 526g)129
Bihun Soto359 (1 Bowl-soup - (16 and 1/2 cm) - 902g)40
Bihun Sup580 (1 Bowl-soup - (16 and 1/2 cm) - 650g)89
Economic Fried Bee Hoon (经济米粉)250 (1 Plate - (23cm) - 199g)126
Fish Head Bee Hoon (鱼头米粉)512 (1 Bowl-soup - (16 and 1/2 cm) - 557g)92
Plain Bihun192 (1 Cup - 176g)109

Kuih-Muih/Pencuci Mulut (Snacks and Desserts) Calories

Value Per Serving

Value per 100g

Ang Koo Kuih (Red Tortoise Cake with Green Bean Fillling, 红龟糕 - 绿豆馅)145 (1 piece - 51g)284
Ang Koo Kuih (Red Tortoise Cake with Peanut Filling, 红龟糕 - 花生馅)239 (1 piece - 68g)353
Banana Chips256 - 1 portion (50g)512
Bingka Tepung Beras (Baked Rice Flour Coconut Cake)100 (1 piece - 100g)100
Bingka Ubi Kayu (Baked Cassava / Tapioca Kuih)221 (1 piece - 100g)221
Bingka Ubi Kayu, Gula Merah (Baked Cassava / Tapioca Kuih with Palm Sugar)223 (1 piece - 100g)223
Black Sesame Seed Tong Sui (芝麻糊)349.15 - 1 Bowl-soup (16 and 1/2 cm) (306g)114.1
Bo Luo Bao/Pineapple Bun (菠蘿包)323 - 1 Piece (77g)419
Bubur Cha Cha (Nyonya Coconut Milk Dessert)358 - 1 Bowl-dessert (15 cm) (358g)100
Bubur Jagung (Malay Corn Porridge)315 - 1 Mangkuk (150g)210
Bubur Pulut Hitam/Black Glutinous Rice Porridge (黑糯米)116 - 1 Mangkuk (150g)77
Cendol277.2 - 1 Bowl-dessert (15 cm) (420g)66
Cendol, Durian408.75 - 1 Bowl-dessert (15 cm) (398g)103
Cendol, Mango333.21 - 1 Bowl-soup (16 and 1/2 cm) (383g)87
Chai Tow Kway/Loh Pak Koh/Luo Bo Gao (Turnip Cake/Daikon Cake/Lobak Kuih/Fried Radish Cake)62 - 1 Piece (23g)268
Chinese Peanut Cream Dessert (花生糊)342 - 1 Bowl-dessert (15 cm) (274g)125
Chiu Chow Fun Gor (Teochew Dumplings, 潮州粉果)69 - 1 Piece (31g)221
Chwee Kueh with Chai Poh (Steamed Water Rice Cake With Preserved Radish, 水粿)57 - 1 Piece (57g)99
Cucur Udang (Prawn Fritters)144 - 1 Biji (54g)266
Deep Fried Vegetable Samosa452 - 1 Plate - 20cm (194g)233
Dodol (Homemade Palm Sugar Glutinous Rice Cake)71 - 1 piece (22g)322
Dodol Durian (Glutinous Rice Durian Cake)75 - 1 piece (22g)342
Donut (Doughnut)268 (1 biji - 75g)357
Durian Ice Kacang (Durian ABC)275 - 1 Bowl-dessert (15 cm) (450g)61
Emping72 - 1 Keping (20g)360
Fruit Tartlet160 - 1 Biji (60g)267
Gingko Nuts, Barley and Beancurd Skin (Fu Chok) Tong Sui (白果腐竹糖水)99.89 - 1 Bowl-soup (16 and 1/2 cm) (307.36g)32.5
Green Bean Soup/Bubur Kacang Hijau (綠豆沙糖水)236.2 - 1 Bowl-soup (16 and 1/2 cm) (429.45g)55
Gulab Jamun (Spongy Indian Fried Doughnut Balls in Rose Syrup)774 - 1 portion (225g)344
Ham Chin Peng/Five Spice Doughnuts (五香咸煎饼)233 - 1 Biji (75g)311
Honey Dew with Sago (蜜瓜西米露)118 - 1 Bowl-dessert (15 cm) (256g)46
Ice Kacang (ABC)252 - 1 portion (400g)63
Ice kacang, Less Sweet (ABC Kurang Manis)172 - 1 Bowl-dessert (15 cm) (400g)43
Indian Semolina (Suji Halwa)429 - 1 Piece (151.2g)284
Jalebi (Spiral Shaped Crunchy Sweet Dipped in Saffron Laced Sugar Syrup)358 - 1 Piece (113.73g)315
Karipap Mini (Mini Curry Puff)44 - 1 Biji (8g)545
Karipap Pusing (Spiral Curry Puff)127 - 1 Biji (59g)216
Kerepek Ubi Kayu (Tapioca Chips)48 - 1 piece (11g)434
Ku Chai Kuih (Steamed Chive Dumplings, 蒸韭菜粿 )148 (1 potion - 92g)161
Kuih Apam52 (1 biji - 27g)193
Kuih Apam Balik (Terang Bulan)282 - 1 Piece (115g)245
Kuih Apam Gula Hangus (Caramel Steamed Kuih)159 - 1 Keping (50g)317
Kuih Bahulu/Bahulu Cermai (Ji Dan Gao, 鸡蛋糕)34 - 1 Piece (9g)383
Kuih Bakul (Nian Gao/Tikoy/Fa Gao/Chinese New Year Cake, 年糕)73 (1 biji -25g)290
Kuih Bangkit (Tapioca Cookies)13 (1 biji - 3g)434
Kuih Bawang20 - 1 Keping (4g)488
Kuih Bom - Sesame Ball (Bebola Bijan, 芝麻球)212 (1 biji - 63g)337
Kuih Buah Rotan (Sesame Balls without Filling)12 - 1 Biji (3g)404
Kuih Cara Berlauk (Malay Savoury Pancake Bites)70 - 1 Ketul (30g)233
Kuih Dadar/Kuih Gulung/Kuih Lenggang (Ketayap)204 - 1 Piece (80.5g)254
Kuih Jemput Jemput Pisang (Kodok Pisang/Cekodok Pisang/Deep-Fried Banana Balls)180 - 1 Piece (71g)254
Kuih Kapit (Love Letters Biscuit)17 (1 keping - 4g)417
Kuih Karas/Kuih Jala (Crispy Kuih with Caramalised Sugar)43 - 1 Piece (8g)543
Kuih Kastard Jagung (Corn Pudding)108 - 1 Potong (93g)116
Kuih Kasturi - Kuih Kacang Hijau/Kuih Rengas (Mung Bean Fritters)177 (1 biji - 72g)246
Kuih Keria - Cucur Keria (Deep-Fried Sweet Potato Doughnuts)90 (1 biji - 38g)236
Kuih Koci Pulut Hitam (Kuih Koci With Black Glutinous Rice)164 (1 biji - 82g)200
Kuih Koci Pulut Putih (Kuih Koci With White Glutinous Rice)183 (1 biji - 82g)223
Kuih Lapis (Layer Cake)132 (1 keping -87g)152
Kuih Lengat Pisang103 - 1 Keping (49g)211
Kuih Lidah Kucing74 - 1 Keping (14g)526
Kuih Lompang (Kuih Kosui/Kuih Kaswi) - Steamed Rice Cakes117 (1 biji - 86g)136
Kuih Lopes Pulut (Glutinous Rice with Dark Brown Sugar Syrup)168 (1 keping - 83g)202
Kuih Makmur/Kuih Momo (Snowball Cookies/Ghee Cookies)57 - 1 Piece (11g)518
Kuih Peneram (Adhirasam)256 (1 biji - 55g)465
Kuih Rose (Kuih Bunga Durian/Kuih Cap/Kuih Goyang/Kuih Loyang) - (Rosettes/Honeycomb Cookies)50 (1 piece - 10g)496
Kuih Sagu - Bronok (Sago Cake)131 (1 keping - 92g)142
Kuih Seri Muka (Nyonya Kuih Puteri Salat/Kuih Talam) - Pandan Custard with Glutinous Rice192 (1 potong - 99g)194
Kuih Talam Sri Kaya182 (1 piece - 122g)149
Kuih Talam Ubi Kayu152 (1 piece - 93g)163
Kuih Tart Nenas (Pineapple Tart, 黄梨饼)23 (1 biji - 5g)452
Kuih Telur Labah42 - 1 Keping (10g)420
Kuih Tepung Pelita (Steamed Double-layered Kuih of Santan and Pandan Custard in Banana Leaf)101 - 1 Piece (74g)137
Kuih Wajik (Nasi Manis/Pulut Kacau/Pulut Manis) - Palm Sugar Glutinous Rice Cake65 (1 potong - 23g)284
Laddu (Indian Sweet Balls)265 - 1 Piece (60g)442
Lepat Pisang (Steamed Banana Packets)191 - 1 Biji (93g)205
Lepat Ubi Kayu (Cassava Wrap)177 - 1 Biji (85g)208
Loh Mai Fan (Steamed Glutinous Rice)422 (1 Piece - 190g)222
Mango Sago Pomelo Dessert (杨枝甘露)160 - 1 portion (314g)51
Mooncake, Baked Durian (榴莲馅)102 - 1 Slice (25g)409
Mooncake, Baked Lotus Paste (Lian Rong, 蓮蓉馅)95 - 1 Slice (25g)381
Mooncake, Lotus Seed Paste, with Four Egg Yolks, Baked (Kuih Bulan, 4 Telur Masin)975 - 1 Whole (208g)469
Mooncake, Lotus Seed Paste, with One Egg Yolks, Baked (Kuih Bulan, 1 Telur Masin, 蛋黄莲蓉陷)788 - 1 Whole (188g)419
Mooncake, Lotus Seed Paste, with Two Egg Yolks, Baked (Kuih Bulan, 2 Telur Masin, 双蛋黄莲蓉陷)890 - 1 Whole (192g)463
Mooncake, Mixed Nut and Ham (Wu Ren, 五仁)122 - 1 Slice (25g)490
Mooncake, Red Bean Paste (红豆沙馅)92 - 1 Slice (25g)368
Mooncake, Snow Skin Lotus Paste (冰皮月饼)93 - 1 Slice (25g)372
Mooncake, Vegetarian94 - 1 Slice (25g)377
Mooncake, Yam Paste (芋泥千层酥皮月饼)113 - 1 Slice (25g)454
Muah Chee/Mochi/Loh Mai Chi/Chee-Pah (Glutinous Peanut Rice Balls, Fujianese Dessert, 糯米糍)255 - 1 Plate - 16cm (100g)255
Murukku110 - 1 Piece (22g)500
Mysore Pak (Indian Sweet)346 - 1 Biji (90g)384
Onde Onde (Buah Melaka) - Sweet Glutinous Rice Balls with Gula Melaka136 (1 Piece - 50g)272
Otak-Otak (Grilled Fish Cake)28 - 1 Piece (29g)98
Paneer Pakora (Deep-Fried Fritters Made of Cottage Cheese and Gram Flour)183 - 1 Bowl-soup (16 and 1/2 cm) (63g)290
Papadum30 - 1 Piece (6g)508
Payasam (Indian Sweet Pudding)551 - 1 Bowl-soup (16 and 1/2 cm) (507.5g)109
Pengat Pisang Nangka (Jackfruit Bananas in Sweetened Coconut Milk)246 - 1 Mangkuk (150g)164
Pengat Pisang Nipah (Saba Bananas in Sweetened Coconut Milk)279 - 1 Mangkuk (150g)186
Pengat Pisang Tanduk (Horn Bananas in Sweetened Coconut Milk)210 - 1 Mangkuk (150g)140
Pisang Goreng (Banana Fritters)129 - 1 Keping (65g)198
Pulut Panggang/Udang (Grilled Glutinous Rice with Sambal in Banana Leaves)184 - 1 Biji (83g)222
Putu Bambu171 - 1 Piece (66g)259
Putu Kacang/Kuih Koya (Mung Bean Cookies) (绿豆糕)74 - 1 Biji (20g)371
Putu Mayam196 - 1 Plate-23cm (104g)188
Putu Piring94 - 1 Whole (39g)240
Rava Kesari (Semolina Pudding)170 - 1 Keping (60g)283
Red Bean Soup with Orange Peel200.32 - 1 Bowl-soup (16 and 1/2 cm) (351.44g)57
Red Bean Soup/Bubur Kacang Merah (红豆沙糖水)252.5 - 1 Bowl-dessert (15 cm) (250g)101
Rempeyek Kacang (Crispy Peanut Fritters)90 - 1 Keping (15g)597
Roti Jala - Roti Kirai/ Roti Renjis (Net Pancakes)109 - 1 Piece (80g)137
Sardine Sandwich71 - 1 Keping (28g)252
Sweet Potato in Coconut Milk (Brown Sugar) / Pengat Ubi Keledek (Gula Merah)483 - 1 Mangkuk (150g)322
Sweet Potato in Coconut Milk / Pengat Ubi Keledek (Gula Putih)503 - 1 Mangkuk (150g)335
Sweet Potato Tong Sui (番薯姜糖水)186 - 1 portion (300g)62
Swiss Roll (Chocolate Flavour)37 - 1 Potong (10g)373
Swiss Roll (General)36 - 1 Potong (10g)362
Tang Yuan (Chinese Glutinous Rice Balls/Sweet Dumplings) in Peanut Soup (花生汤圆)568 - 1 Bowl-soup (16 and 1/2 cm) (320g)178
Tang Yuan (Chinese Glutinous Rice Balls/Sweet Dumplings) with Red Bean Filling, Soup (红豆沙汤圆 )447 - 1 Bowl-soup (16 and 1/2 cm) (337g)133
Tang Yuan (Chinese Glutinous Rice Balls/Sweet Dumplings) with Sesame Filling, Soup (芝麻汤圆)494 - 1 Bowl-soup (16 and 1/2 cm) (327g)151
Tapai Pulut (Fermented Sticky Rice)134 - 1 Biji (80g)167
Taro Cake (Woo Tau Koh/Orh Kueh/Yu Tou Gao)193 - 1 Piece (133g)145
Tau Foo Fah/Douhua, Less Syrup (Soy Bean Pudding (Less Sweet), 豆腐花+少糖)263 - 1 Bowl-dessert (15 cm) (537g)49
Tau Foo Fah/Douhua, With Syrup (Soy Bean Pudding (Sweet), 豆腐花+糖浆)183 - 1 Bowl-soup (16 and 1/2 cm) (310g)59
Tau Foo Fah/Douhua, Without Syrup (Soy Bean Pudding (Unsweetened), 豆腐花原味)66 - 1 Bowl-soup (16 and 1/2 cm) (619.9g)11
Tepung Bungkus238 - 1 Biji (85g)280
Vadai with Kacang Hitam131.36 - 1 Piece (60g)218.94
Vadai, Kacang Dal Kuning150.93 - 1 Piece (50g)301.864
White Snow Fungus and Longan Tong Sui (雪耳糖水)188.16 - 1 Bowl-dessert (15 cm) (336g)56
Yau Char Kwai/Youtiao/Cakoi (Chinese Doughnut Stick)292 - 1 piece (70g)417

Lain-Lain (Others) Calories

Value Per Serving

Value per 100g

Achar (Nyonya Spicy Pickled Mixed Vegetables)185 - 1 Plate - 23cm (174.3g)106
Assam Chicken191.3 - 1 Plate-16cm (87.35g)219
Assam Claypot with Prawn327.56 - 1 Bowl-soup (16 and 1/2 cm) (431g)76
Assam Claypot with Seafood, Mixed290.88 - 1 Bowl-soup (16 and 1/2 cm) (404g)72
Assam Fish134.03 - 1 Bowl-soup (16 and 1/2 cm) (183.6g)73
Assam Pedas (Gravy)76 - 1 Cup (200g)38
Assam Petai (Malay)111.35 - 1 Plate-16cm (131g)85
Assam Powder35.7 - 1 Tablespoon (15g)238
Assam Prawn586.48 - 1 Plate-23cm (414.5g)141.491
Ayam Buah Keluak (Chicken with Tamarind Gravy and Buak Keluak Nuts)900 - 1 Bowl-soup (16 and 1/2 cm) (662g)136
Ayam Goreng (Fried Chicken)255 - 1 Ketul (120 g)283
Ayam Kurmah (Masakan Melayu)877.11 - 1 Bowl-soup (16 and 1/2 cm) (519g)169
Ayam Masak Lemak Cili Padi (Malaysian Chicken Curry with Bird’s Eye Chilli)200 - 1 Ketul (120 g)166
Bak Kut Teh, Soup Only50 - 1 Bowl-soup (16 and 1/2 cm) (417g)12
Bak Kut The/Pork Rib Dish Cooked in Broth (肉骨茶)348 - 1 Bowl-soup (16 and 1/2 cm) (458g)76
Bak Kwa/Chinese Pork Jerky (肉干)301 (1 Piece - 75g)401
Banjo (Burger Telur)373 - 1 Biji (180g)207
Batang Keladi Masak Asam Rebus (Boiled Yam Stems in Sour Sauce)60 - 1 mangkuk kecil (100g)60
Bun, Chicken (Pau Ayam)215 - 1 Whole (91g)236
Bun, Coconut/Pau Inti Kelapa (椰丝面包)229.08 - 1 Whole (69g)332
Bun, Coffee/Kopi Roti355.50 - 1 Piece (90g)395
Bun, Kaya/Kaya Pau (咖央包)189.60 - 1 Whole (60g)316
Bun, Pork Floss (肉鬆包)336.96 - 1 Piece (78g)432
Bun, Red Bean/Pau Kacang Merah (豆沙包)207.90 - 1 Piece (70g)297
Burger Daging Lembu (Ramly's Beef Burger)427 - 1 Keping (180 g)237
Burung Puyuh Goreng (Crispy Fried Quail)164 - 1 ekor (106 g)155
Char Siew Chee Cheong Fun (Cantonese BBQ Pork Rice Noodle Roll)65 - 1 Piece (80.5g)81
Chee Cheong Fun (Rice Noodle Roll)133 - 1 Piece (101.33g)131
Chicken Pongteh (Ayam Pongteh)221 - 1 Plate - 16cm (125.79g)175
Chicken Sambal (Sambal Ayam)237.17 - 1 Plate - 16cm (115.17g)205.93
Chutney, Coconut (Indian Coconut Condiment/Sauces)86.47 - 1 portion (54.73g)158
Chutney, Dried Cuttlefish (malay)403.9 - Bowl-soup (16 and 1/2 cm) (325.33g)124.15
Chutney, Fresh Coriander15.56 - 1 portion (29.45g)52.85
Chutney, Fruit (Commercial)44.98 - 1 Tablespoon (25g)180
Chutney, Mango227.01 - 1 Bowl-soup (16 and 1/2 cm) (329g)69
Chutney, Mint, Fresh18.21 - 1 portion (61.76g)29.48
Chutney, Sweet Tomato91.14 - 1 portion (62.45g)146
Cincaluk (Fermented Shrimp)11 - 1 tbsp (20g)54
Curry Fish Head1392 - 1 Bowl-soup (16 and 1/2 cm) (1320.5g)105
Daging Lembu Goreng (Fried Beef)288 - 2 Keping (85 g)339
Daging Lembu Masak Merah (Chicken Pieces in Dried Chillies Sambal)133 - 2 Keping (85 g)156
Dim Sum, Beancurd Roll (腐皮卷)66.26 - 1 Piece (33.33g)198.8
Dim Sum, Chicken Feet with Dark Sauce, Stewed (豉汁鳳爪)155.52 - 1 Plate-16cm (108g)144
Dim Sum, Dumpling, Chives with Minced Prawn, Steamed (虾饺)47.94 - 1 Piece (34g)141
Dim Sum, Dumpling, Yam, Deep Fried (Wu Kok, 芋角)201.48 - 1 Piece (69g)292
Dim Sum, Liu Sha Bao (Salted Egg Yolk Custard Bun) (流沙包)142 - 1 Piece (43g)330
Dim Sum, Pork Ribs (豆豉蒸排骨)168 - 1 portion (100g)168
Dim Sum, Pork Tart, BBQ (Char Siew Soh/叉燒酥)180.81 - 1 Piece (49g)369
Dim Sum, Sharkfin Dumpling (魚翅餃)41.05 - 1 Piece (26.67g)153.9
Dim Sum, Siew Mai, Steamed (燒賣)28.64 - 1 Piece (16g)179
Dim Sum, Turnip Cake, Steamed/Lo Bak Go (萝卜糕)65.66 - 1 Piece (49g)134
Dim sum, Xiao Long Bao (Steamed Pork Dumpling/小笼包)46.50 - 1 Piece (25g)186
Dim sum, You Tiao (Yau Char Kwai/油炸鬼 )61.38 - 1 Piece (18g)341
Egg Sambal (Sambal Telur)66.75 - 1 Whole (70g)95.363
Fish Ball, Boiled16 - 1 Whole (big) (24.67g)66
Fish Ball, Deep Fried (Bebola Ikan Goreng)24 - 1 Whole (27.41g)87
French Beans, Cooked with Sambal Chilli185.21 - 1 Plate - 20cm (181.58g)102
Fried Oyster Omelette (Or Luak/ Or Chien)668 - 1 portion (262g)255
Grilled Stingray with Sambal (Ikan Pari Bakar/烧烤魔鬼鱼)303.83 - 1 Plate - 20cm (244g)124.522
Idli (Fluffy Steamed Cake Made of Fermented Rice and Lentil Batter)79 - 1 Piece (75g)106
Ikan Bawal Hitam Goreng (Deep Fried Black Promfret)143 - 1 Ketul (95 g)225
Ikan Bawal Hitam Goreng Berlada (Deep Fried Black Promfret with Pepper)161 - 1 Ketul (95 g)242
Ikan Bills Sambal (Sambal Anchovies)126 - 1 Hidangan (40 g)316
Ikan Cincaru Goreng Berlada198 - 1 Ekor (100 g)198
Ikan Cincaru Masak Cuka263 - 1 Ekor (145 g)193
Ikan Haruan Kering Goreng163 - 1 Ekor (40 g)408
Ikan Kembong Goreng (Fried Mackerel)111 - 1 Ekor (50 g)274
Ikan Kembong Goreng Berlada (Fried Mackerel with Pepper)215 - 1 Ekor (80 g)336
Ikan Kembong Kari (Curry Mackerel)67 - 1 Potong (80 g)105
Ikan Kembong Masak Kicap (Mackerel with Soy Sauce)161 - 1 Ekor (80 g)261
Ikan Kerisi Goreng Berlada247 - 1 Ekor (75 g)339
Ikan Kerisi Masak Kicap149 - 1 Ketul (75 g)231
Ikan Masak Taucu (Fried Fish with Fermented Soy Bean Sauce)130 - 1 Ekor/Ketul (80 g)163
Ikan Merah Goreng Berlada114 - 1 Potong (50 g)260
Ikan Merah Masak Asam113 - 1 Potong (55 g)230
Ikan Merah Masak Lemak109 - 1 Potong (50 g)251
Ikan Pari Masak Asam Pedas122 - 1 Ketul (60 g)245
Ikan Selar Kuning Masak Asam Pedas90 - 1 Potong (40 g)265
Ikan Sembilang Goreng130 - 1 Ekor (60 g)254
Ikan Tenggiri Goreng171 - 1 Ketul (55 g)331
Ikan Tenggiri Goreng Berlada142 - 1 Ketul (55 g)286
Ikan Tilapia Goreng Berlada146 - 1 Ekor (60 g)294
Ikan Tilapia Masak Lemak72 - 1 Ekor (60 g)190
Ikan Tongkol Masak Lemak62 - 1 Ketul (55 g)119
Kari Ayam (Chicken Curry)195 - 1 Ketul Sederhana (125 g)203
Kari Daging Lembu (Beef Curry)130 - 2 Ketul (90 g)144
Kari Kambing (Mutton Curry)139 - 2 Ketul (80 g)185
Kerabu Mangga (Malay Spicy Mango Salad)105 - 1 Senduk (70 g)150
Kerabu Perut (Tripe Salad)80 - 1 Senduk (70 g)114
Kerabu Taugeh (Bean Sprout Salad)71 - 1 Senduk (70 g)102
Kurma, Beef (Kurma Daging)220 - 1 Senduk (100 g)220
Kurma, Chicken (Indian Dish)620.83 - 1 Bowl-soup (16 and 1/2 cm) (348g)178.4
Kurma, Mixed Vegetable542.43 - 1 Bowl-soup (16 and 1/2 cm) (441g)123
Kurma, Mutton295.07 - 1 Bowl-soup (16 and 1/2 cm) (192g)153.681
Labu Masak Lemak (Pumpkin in Coconut Gravy)50 - 1 Senduk (60 g)83
Lala Masak Masam Manis50 - 1 Hidangan (55 g)91
Lontong Goreng (Fried Rice Cake)219 - 1 Plate - 16cm (146.9g)149
Lor Bak/Ngoh Hiang/Heh Gerng (Five-Spice Fried Meat Roll)866 - 1 Bowl-soup (16 and 1/2 cm) (226g)383
Mutton Vindaloo134.22 - 1 Plate - 20cm (120g)111.85
Mutton Vindaloo, with Coconut Milk738.74 - 1 Plate - 20cm (416g)177.581
Nangka Masak Lemak (Tanpa Kuah)50 - 1 Senduk (60 g)83
Nyonya Chap Chye (Stir Fried Vegetables with Tauchu and Dried Shrimp)106 - 1 Plate-20cm (120g)89
Paru Lembu Goreng268 - 1 Ketul (55 g)488
Peratal, Chicken468 - 1 Bowl-soup (16 and 1/2 cm) (363g)129
Peratal, Mutton407 - 1 Plate-20cm (261g)156
Peria Goreng Telur (Fried Bitter Gourd with Egg)70 - 1 Senduk (40g)175
Perut Lembu Masak Lemak110 - 2 Ketul (75 g)146
Poori (Deep-Fat Indian Fried Bread)199 - 1 portion (90g)221
Popiah (Fresh Spring Roll)188 (1 Whole - 140g)134
Popiah Goreng (Deep-Fried Spring Roll)91 - 1 Biji (34g)268
Prawn Sambal (Sambal Udang)152.87 - 1 Plate - 20cm (120g)127.39
Prawn, Dried Sambal34.39 - 1 Dessertspoon (12g)286.6
Rebung Masak Lemak50 - 1 Senduk (60 g)83
Rendang Hati Ayam236.7 - 1 Plate-16cm (126g)187.859
Rendang Hati Lembu89 - 1 Ketul (35 g)254
Rendang Limpa Lembu83 - 1 Ketul (35 g)237
Rendang Paste828.12 - 1 Bottle (201g)412
Rendang, Beef596.03 - 1 portion (267g)223.231
Rendang, Beef with Soya Sauce, Simmered (Malay)312.7 - 1 Plate-16cm (138.18g)226.3
Rendang, Chicken252.29 - 1 Plate-16cm (116g)217.495
Rendang, Cow Liver89.26 - 1 Piece (35g)255.019
Rendang, Mutton371.29 - 1 portion (204g)182.004
Rojak (Traditional Fruit and Vegetable Salad Dish)752 (1 pinggan - 330g)228
Sambal Bebola lkan (Fishball Sambal)164 - 1 Senduk (106 g)155
Sambal Belacan14.64 - 1 Teaspoon (12g)122
Sambal Burung Puyuh (Sambal Quail)172 - 1 Ekor (120 g)143
Sambal Chilli18.84 - 1 Teaspoon (12g)157
Sambal Chilli Taukwa (Firm Tofu)392.39 - 1 Bowl-soup (16 and 1/2 cm) (373.7g)105
Sambal Kangkung396 - 1 Bowl-soup (16 and 1/2 cm) (300g)132
Sambal Kerang (Spicy Chilli Cockles)60 - 1 Senduk (55 g)109
Sambal Lala379.96 - 1 Plate - 23cm (322g)118
Sambal Paru79 - 1 Senduk (70 g)112
Sambal Paste (Sambal Tumis/参巴辣椒酱)36.54 - 1 Dessertspoon (24g)152.23
Sambal Sweet Potato Leaves289.44 - 1 Plate-20cm (268g)108
Sambal, for Seafood2.85 - 1 Gram (1g)285
Sambal, Homecooked56.97 - 1 portion (37.48g)152
Shrimp Chee Cheong Fun (Shrimp Rice Noodle Roll)160 - 1 Piece (98g)163
Siput Masak Lemak60 - 1 Senduk (55 g)109
Soto Ayam (Yellow Spicy Chicken Soup)512 - 1 Bowl (478.6g)107
Sotong Kecil Sambal (Small Squid Sambal)55 - 1 Ekor (45 g)148
Sotong Sambal (Squid Sambal)251.85 - 1 Bowl-soup (16 and 1/2 cm) (219g)115
Tandoori Chicken246 - 1 Plate - 20cm (150g)164
Telur Setengah Masak (Half-Boiled Egg)75 - 1 Biji (50 g)150
Tempe Goreng Cili (Chilli Fried Tempe)80 - 1 Senduk (40 g)200
Tempeh, with Sambal, Fried (Sambal Goreng Tempeh)157.38 - 1 Plate - 16cm (62.45g)252.01
Terung Goreng Berlada70 - 1 Senduk (70 g)100
Tomyam Campur (Mixed Tomyam)215 - 1 Mangkuk (355 g)60
Udang Kecil Sambal (Shrimp Sambal)71 - 1 Hidangan (40 g)200
Yong Tau Foo, Beancurd Skin (Fu Cuk), Deep Fried57 - 1 Piece (8g)717
Yong Tau Foo, Bitter Gourd with Fish Paste9 (1 piece - 23g)41
Yong Tau Foo, Brinjal (Eggplant) with Fish Paste31 - 1 Piece (29g)108
Yong Tau Foo, Laksa632 - 1 Bowl-soup (16 and 1/2 cm) (602g)105
Yong Tau Foo, Stuffed Chilli8 (1 piece - 16g)47
Yong Tau Foo, Stuffed Lady Fingers (Okra) with Fish Paste5 (1 Piece - 24g)20
Yong Tau Foo, Taupok (Dried Beancurd Puff) with Fish Paste35 - 1 Piece (17g)208
Yong Tau Foo (Without noodles)306 (1 bowl-soup 16 and 1/2cm - 324g)94
Yong Tau Foo, Chilli Sauce64 - 1 Dessert Spoon (49g)130
Yong Tau Foo, Mixed Items (Noodles not Included)307 (1 bowl-soup 16 and 1/2cm - 324g)95
Yong Tau Foo, Tofu with Fish Paste63 (1 piece - 47g)135
Yu Sheng/Yee Sang (Cantonese-Style Raw Fish Salad)561 - 1 Plate-23cm (387g)145

Sup (Soup) Calories

Value per Serving

Value per 100g

Abalone, Soup93.71 - 1 Bowl-soup (16 and 1/2 cm) (203.71g)46
Beef Ball Soup180.74 - 1 Bowl-soup (16 and 1/2 cm) (592g)30.53
Black Chicken Herbal Soup, Soup Only (乌鸡汤)48.62 - 1 Bowl-soup (16 and 1/2 cm) (374g)13
Cabbage Soup with Pork Ribs (白菜排骨汤)160.45 - 1 Bowl-soup (16 and 1/2 cm) (500g)32.09
Carrot Soup with Potato and Pork Ribs (ABC Soup)283.62 - 1 Bowl-soup (16 and 1/2 cm) (765.6g)37.046
Chinese Macaroni Soup (通心粉汤)410.84 - 1 Bowl-soup (16 and 1/2 cm) (487.47g)84.28
Chinese Mutton Soup389.09 - 1 Bowl-soup (16 and 1/2 cm) (533g)73
Chinese Style Chicken and Corn Soup (鸡蛋玉米羹)107.36 - 1 Bowl-soup (16 and 1/2 cm) (220g)48.8
Chinese Watercress with Pork Ribs Soup (Sai Yeung Choy Tong, 西洋菜汤)128.86 - 1 Bowl-soup (16 and 1/2 cm) (456.9g)28.203
Duck Soup with Kiam Chye/Salted Vegetable Duck Soup (咸菜鸭汤)132.46 - 1 Bowl-rice (11and 1/2 cm) (487g)27.2
Fish, Soup, with Eggplant, Tamarind and Pepper227.83 - 1 Bowl-soup (16 and 1/2 cm) (277.84g)82
Herbal Duck Soup (清補凉鸭汤)190.52 - 1 Bowl-soup (16 and 1/2 cm) (433g)44
Herbal Tonic Chicken Soup (药膳鸡汤)214.82 - 1 Bowl-dessert (15 cm) (420g)51.147
Lotus Root Soup with Pork Ribs (排骨莲藕汤)129.58 - 1 Bowl-soup (16 and 1/2 cm) (497.4g)26.052
Minced Pork Soup, with Spinach25.85 - 1 Bowl-soup (16 and 1/2 cm) (166.78g)15.5
Minced Pork Tofu Soup167.05 - 1 Bowl-soup (16 and 1/2 cm) (692g)24.14
Peanuts with Pork Ribs Soup (花生莲藕排骨汤)380.93 - 1 Bowl-soup (16 and 1/2 cm) (436g)87.37
Pig's Liver Soup (猪肝汤)171.31 - 1 Bowl-soup (16 and 1/2 cm) (463g)37
Pig's Organ Soup (猪杂汤)160.24 - 1 Bowl-soup (16 and 1/2 cm) (444g)36.09
Pig's Stomach Soup (猪肚汤)93.88 - 1 Bowl-rice (11and 1/2 cm) (312.94g)30
Pork Ribs Soup, with Radish and Carrot (排骨白萝卜汤)165.71 - 1 Bowl-soup (16 and 1/2 cm) (352.58g)47
Preserved Vegetable and Tofu Soup (咸菜豆腐汤)90.85 - 1 Bowl-soup (16 and 1/2 cm) (432.61g)21
Pumpkin Soup354.96 - 1 portion (493g)72
Seafood Tom Yam Soup285.24 - 1 Bowl-soup (16 and 1/2 cm) (668g)42.7
Shark Fin Soup (碗仔翅)326.84 - 1 Bowl-soup (16 and 1/2 cm) (592g)55.21
Sliced Beef Soup156.09 - 1 Bowl-soup (16 and 1/2 cm) (473g)33
Soup, Beef Ball, with Beansprouts183.52 - 1 Bowl-soup (16 and 1/2 cm) (592g)31
Soup, Beef, Dry Mix, Prepared45.41 - 1 Cup (250g)18.164
Soup, Chicken Noodle, Dry Mix158.86 - 1 Packet (45g)353.012
Soup, Chicken Noodle, Dry Mix, Prepared46.01 - 1 Cup (250g)18.403
Soup, Chicken Noodle, Instant Prepared40.15 - 1 portion (200g)20.077
Soup, Chicken, with Chinese Herb (药材鸡汤)183.7 - 1 Bowl-soup (16 and 1/2 cm) (534g)34.4
Soup, Cream of Asparagus, Canned, Prepared with Water209.76 - 1 Can (593g)35.373
Soup, Fish135.72 - 1 Bowl-soup (16 and 1/2 cm) (522g)26
Soup, Fish Ball125.52 - 1 portion (523g)24
Soup, Fish Head237.5 - 1 Bowl-soup (16 and 1/2 cm) (625g)38
Soup, Minestrone, Home Prepared121.18 - 1 Cup (260g)46.606
Soup, Mixed Vegetable, Dry Mix, Prepared32.27 - 1 Cup (250g)12.906
Soup, Peas and Ham, Canned, Prepared111.53 - 1 Cup (255g)43.738
Soup, Pig's Liver, Chinese Spinach (菠菜豬肝湯)75.76 - 1 Bowl-soup (16 and 1/2 cm) (216.46g)35
Soup, Pig's Tail (豬尾花生湯)373.47 - 1 Bowl-soup (16 and 1/2 cm) (463g)80.664
Soup, Pork Ball and Tofu142.11 - 1 Bowl-soup (16 and 1/2 cm) (249.31g)57
Soup, Rasam168.52 - 1 Bowl-soup (16 and 1/2 cm) (419.7g)40.153
Soup, Soft Tofu, with Prawn93.04 - 1 Bowl-soup (16 and 1/2 cm) (312.2g)29.8
Soup, Sour Fish, Nyonya Style117.03 - 1 Plate-20cm (282g)41.5
Soup, Tomato, Canned143.4 - 1 Bowl-rice (11and 1/2 cm) (270g)53.11
Soup, Vegetable, Canned, Prepared56.68 - 1 Cup (255g)22.228
Soup, Vegetable, Home Prepared68.9 - 1 Cup (200g)34.45
Soup, with Crouton, Instant Prepared98.95 - 1 portion (200g)49.474
Sup Cendawan (Mushroom Soup)50 - 1 Senduk (100 g)50
Sup Sayur (Vegetable Soup)30 - 1 Mangkuk Kecil (100 g)30
Sup Tauhu Jepun (Japanese Tofu Soup)60 - 1 Senduk (90 g)67
Szechuan Hot and Sour Soup (酸辣湯)172.8 - 1 Bowl-soup (16 and 1/2 cm) (360g)48
Tomato and Egg Soup (蕃茄蛋花汤)147.19 - 1 Bowl-soup (16 and 1/2 cm) (268.5g)54.82
Vegetable, Preserved, with Tofu, Tomato and Lean Meat, Soup (咸菜豆腐汤)406.07 - 1 Bowl-soup (16 and 1/2 cm) (735.5g)55.21
Wanton Soup (雲吞湯)283.1 - 1 Bowl-soup (16 and 1/2 cm) (445.12g)63.6
Wanton Soup, with Chye Sim (雲吞菜心湯)258.43 - 1 Bowl-soup (16 and 1/2 cm) (436g)59.273
Winter Melon and Pork Ribs Soup (冬瓜汤)113.27 - 1 Bowl-soup (16 and 1/2 cm) (564.2g)20.077

Air Minuman (Drinks and Beverages) Calories

Value Per Serving

Value per 100g

Cincau (Soya Bean with Grass Jelly Drink)103 - 1 Glass (250ml) (250g)41
Kopi134.75 - 1 Cup (194g)69.46
Kopi C87.3 - 1 Cup (194g)45
Kopi C, Less Sugar75.66 - 1 Cup (194g)39
Kopi O85 - 1 Cup (250g)34
Kopi O, Less Sugar54.32 - 1 Cup (194g)28
Kopi, Less Sugar104.76 - 1 Cup (194g)54
Lassi, Sour122 - 1 Glass (250ml) (244g)50
Lassi, Sweet78.92 - 1 Glass (250ml) (192.48g)41
Limau Ais73 - 1 Glass (250ml) (250g)29
Milo Dinosaur356.9 - 1 Mug (450g)79.31
Milo Drink120.18 - 1 Glass (250ml) (250g)48.07
Milo Godzilla474.57 - 1 Mug (500g)95
Milo, Kurang Manis92.5 - 1 Glass (250ml) (250g)37
Sirap Limau110 - 1 Glass (250ml) (250g)44
Teh153.4 - 1 Cup (260g)59
Teh C Kosong26 - 1 Cup (100g)26
Teh Halia (Ginger Tea)73.8 - 1 Cup (180g)41
Teh O112.5 - 1 Cup (375g)30
Teh O Ais Limau76.88 - 1 Glass (250ml) (250g)31
Teh O Ais Longan74.35 - 1 Glass (250ml) (250g)29.74
Teh O Ais Lychee74.20 - 1 Glass (250ml) (250g)29.68
Teh Tarik (Pulled Tea)229 - 1 Cup (363g)63

How Do You Calculate Calories in Your Food?

The calories in food come from carbohydrates, proteins, and fats. Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.

The first thing that you’re gonna be looking at the food packaging label is the serving size, as all the other information on the label is related back to that serving size. Take note that the recommended serving size may differ from the number of servings you’re going to eat.

For instance, if the serving size for 1/2 a bag of potato chips is 20g, but you decided to munch on the whole package, then you will have to multiply the information that follows on the label by 2 to accurately track the number of calories you have just consumed.

How Many Calories Should You Eat in a Day to Lose Weight?

How Many Calories Should You Eat?

TDEE Calculation
1) BMR: The number of calories your body needs to accomplish its most basic (basal) life-sustaining functions
2) NEAT: The energy expended for everything we do that is not sleeping, eating or sports-like exercise
3) EAT: The energy expended through intentional exercise, and
4) TEF: The increase in the body’s metabolic rate that is produced by the consumption, digestion, metabolism, and storage of food

The first thing most people would do if they wanted to know how many calories they should eat in a day to lose weight is to look for an online Total Daily Energy Expenditure (TDEE) calculator, which provides calorie estimation of a person based on their age, physical characteristics, and activity level.

However, most online calculators tend to overestimate how many calories we should be consuming, so here’s what you can do instead of relying solely on a calculator.

Step 1: For One Week, Start Tracking What You Normally Eat on a Daily Basis
Download an app like MyFitnessPal and start plugging in your numbers into the app. Plug in every single item and don’t change anything. If you don’t have the time to plug it in during mealtime, then take a photo of every meal you have, and do it at the end of the day.

This is neither guessing nor calculation – this is real-world application of what you are taking in on a daily basis and that is going to be MUCH more accurate than a calculation.

Step 2: Create a Calorie Deficit
A calorie deficit can be achieved by:-
i. Decreasing the amount of food that you are consuming
ii. Increase the number of calories that you are burning

2(i). Decreasing the Amount of Food that You Are Consuming
Take a look at the meals you have logged into MyFitnessPal. After analyzing your food intake, try to reduce or eliminate a certain food from your diet. Here are some ideas that you may refer to:

a. The extra tablespoon of cooking oil you cooked your lunch with,
b. The chilli sauce you dip your fish cakes into,
c. The extra handful of chia seeds you sprinkled into your bowl of oatmeal, or
d. The murukku you had while binging Netflix dramas

These small and seemingly insignificant foods can add up to a significant amount of calories in the long run, and that is more than enough to derail your progress.

2(ii). Increase the Number of Calories that You Are Burning
Most people often complain about not having the time to work out in the gym, but think about this for a second:

Assuming your workout is an hour long and you sleep for 8 hours, it means there are 15 hours left in a day which you might be completely sedentary.

You can simply be more active by incorporating non-exercise activities such as cleaning the house, walking the stairs, or even tapping your feet while sitting on your desk to burn calories.

That’s right, you don’t necessarily have to spend hours in the gym to lose weight.

As a matter of fact, these tiny movements can burn even more calories than the hour you spent in the gym should you choose to be active throughout the day!

As you can see, weight loss is not complicated at all – It is simply about finding out what your maintenance calories are and decide whether to bring the calories down by consuming less food or bringing your activity level up.

Easy, right?