Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you have concerns about your diet, calorie intake, or relationship with food, please consult your GP or a qualified dietitian.
Key Takeaways
Calories at a Glance
-
Harris-Benedict-style formulas are a dietitian’s job, not a GP’s — want a precise target? Start with a Registered Dietitian referral.
-
Weight loss = eat less, eat healthier. Calorie counting is a scoreboard, not the mechanism.
-
Thyroid, Addison’s, Cushing’s can change metabolism — if well-managed on medication, most people won’t need big calorie-target tweaks.
-
Bubble tea is one of the biggest calorie levers in Singapore — ~300 kcal at 0% sugar vs 500 kcal at 100%; brown sugar stays high either way.
-
Most people don’t need to count calories — three main meals, fewer snacks, watch drinks. Real results without an app or formula.
Type “how many calories do I need” into any search engine and you’ll be met with a wall of formulas, calculators, and macronutrient breakdowns. The impression is that calorie counting is a science: precise, quantifiable, and essential.
But when we asked Dr. Titus how calorie counting actually works, his answer was rather more grounding.
Do Doctors Actually Use Calorie-Counting Formulas?
The short answer is: not really. “I’m not familiar with these formulas,” Dr. Titus says of the Harris-Benedict and Mifflin-St Jeor equations commonly cited in calorie guides. “Probably best to ask a dietitian as that would be within their domain.”
It is a candid admission, and a useful one. Precise calorie formulas are genuinely more the territory of dietitians than GPs, and a doctor who says so openly is more trustworthy than one who guesses.
If you want a personalised caloric target calculated properly, a referral to a Registered Dietitian accredited by the Singapore Nutrition and Dietetics Association is the right move.
For everyone else, the rest of this article will give you the more practical, less formula-dependent picture Dr. Titus actually operates from.
The One Medical Context Where Counting Really Does Matter
There is one medical scenario where Dr. Titus does see patients counting carefully — and it is not quite what most people mean by calorie counting.
“The only time I can think of that I’ve seen calories needing to be counted for a medical condition is type 1 diabetes mellitus,” he says, “and in that case it’s more so the patient is able to count their carbs to determine the dose of insulin they need with meals — so even then it’s a bit different from calorie counting.”
It is a meaningful distinction. Carbohydrate counting for insulin dosing is a precise, medically guided practice with direct consequences for blood sugar management.
General calorie counting for weight loss is a looser, more approximate exercise. It’s useful as a rough framework, but not the clinical standard many online tools imply.
When Weight Loss Comes Down to Something Simpler
Even in weight loss contexts, Dr. Titus’s framing is less about formulas and more about fundamentals. “Many cases of weight loss would come down to eating less and eating healthier,” he says, “with calorie counting providing some kind of quantifiable number just to show that you are in fact eating less.”
Add in physical activity and it gets more complex still, but the underlying principle stays simple.
The implication is worth sitting with: calorie counting is not the mechanism of weight loss, it is a way of keeping score. What actually drives results is eating less and moving more. The number is just the evidence that you’re doing it.
Not sure if your weight is in a healthy range?
Try our free BMI calculator — includes Singapore's Asian BMI thresholds recommended by HPB. Takes 30 seconds.
Medical Conditions That Change Your Caloric Needs
There are genuine medical exceptions where a person’s metabolism (and therefore their caloric needs) differs meaningfully from what a generic calculator would predict.
Dr. Titus names hyper and hypothyroidism, Addison’s disease, Cushing’s disease, and most types of cancer as conditions that come to mind.
His caveat, though, is important: “Most of these conditions can be managed very well with medication, to the point where you wouldn’t really need to make changes to a caloric counter if you are counting calories — that is if your disease is well managed.”
The exception proves the rule. If you are well-managed and stable, a standard calorie estimate is probably close enough.
If you are not, he notes with characteristic frankness, “calorie counting would probably be the least of your worries.”
If you suspect a metabolic condition may be affecting your weight or energy levels, our guide to understanding abnormal blood test results can help you make sense of what your GP might be looking at.
Are Calorie Tracking Apps Actually Useful?
Dr. Titus hasn’t used calorie tracking apps himself which makes his take on them more candid than most. His instinct is cautiously positive: “I think that even if there’s not much robust evidence that it helps, it’s probably empowering for people trying to lose weight to have the relevant information at hand so that they can track their journey.”
Hitting a target consistently provides the motivation to continue and falling short provides awareness to adjust.
The important caveat is accuracy. “This is assuming that the app is counting and tracking your calories accurately, which may not always be transparent to the user.” User-entered food databases in apps like MyFitnessPal vary considerably in quality, and portion estimates are notoriously imprecise.
These tools are useful as a broad awareness mechanism, not as clinical-grade measurement.
If you’re enrolled under the Healthier SG scheme, your GP consultations may be subsidised — making it easier to get personalised dietary guidance without the cost barrier.
When Calorie Counting Becomes a Concern
This is the question Dr. Titus answers most carefully, and it is worth reading his response closely. “An unhealthy obsession with calorie counting can certainly be a red flag for a restrictive eating disorder such as anorexia,” he says.
“But the tricky nuance is how do you differentiate between someone just trying to be healthy and someone who is actually developing a restrictive eating disorder?”
He is honest that he doesn’t have a clean answer. The spectrum of restrictive eating disorders is complex, and identifying a problem early before it becomes clinically obvious requires more than a simple checklist.
“The truth is that the spectrum of restrictive eating disorders is very complex and requires multidisciplinary involvement from GPs, psychiatrists, and dietitians at its core.”
His practical advice is clear and important: “If you suspect that you or a family member is showing signs of a restrictive eating disorder, just raise it with the GP and they can make the relevant referrals as required.”
You do not need to be certain before asking. Raising it early is exactly the right approach.
The Singapore Foods People Consistently Underestimate
When asked which local foods people most consistently underestimate calorie-wise, Dr. Titus points to the hawker centre. “A lot of the traditional hawker centre food is oilier than you expect and is more carb heavy,” he says, “leading people to be more likely to underestimate the calorie count.”
He also acknowledges that public awareness has improved considerably over the years, with government health ratings and healthier cooking alternatives now common even at hawker stalls.
The problem is not ignorance so much as habit as familiar dishes are easy to underestimate simply because they feel ordinary.
The Bubble Tea Problem
If there is one specific, concrete, and very Singaporean dietary habit that Dr. Titus flags as genuinely impactful, it is bubble tea.
“Some people even drink it every day,” he notes. The calorie difference between sugar levels is starker than most people realise: roughly 300kcal at 0% sugar versus around 500kcal at 100% sugar.
Brown sugar options, he notes, tend to be higher in calories regardless of the chosen sugar level, and milk-based teas carry more calories than floral or herbal options due to the milk content.
“Cutting out bubble tea from your diet or even reducing your frequency of drinking it will definitely be beneficial,” he says.
If a flavoured drink is the goal, his low-key recommendation is brewed tea: “It’s just grass flavoured water” though he acknowledges there is probably a nicer way of saying that.
Even bottled or canned teas contain meaningful amounts of added sugar, making home-brewed tea the most calorie-neutral option by a considerable margin.
While you’re thinking about what you drink, it’s also worth knowing that staying hydrated doesn’t have to mean drinking plain water all day — see our guide on how to stay hydrated without drinking water.
What Most People Should Actually Do Instead of Counting
Here is perhaps the most reassuring thing Dr. Titus says in this whole conversation: “I’ve never tracked my calories before either, and I suspect most people don’t actually need to.” For the average person with no specific medical condition, the fundamentals matter more than precision.
His practical advice is simple: stick to three main meals a day, cut down on snacking, and be aware of how many meals and drinks you’re actually consuming.
“If you cut down on snacking and just focus on eating your main 3 meals a day, I am sure that you will already see some result as you are already eating less than you normally would.”
Beyond that, the drink choices you make matter more than most people account for.
Reducing or eliminating daily bubble tea, choosing lower-sugar options, and being aware of the calorie difference between milk-based and herbal drinks are all changes that don’t require an app, a formula, or a calorie counter to implement.
They just require noticing what was previously invisible.
If you’re unsure whether to add running or walking to your routine, our doctor-reviewed guide on running vs walking cuts through the debate the same way — it’s less about which you choose and more about how hard you work.
The Bottom Line
Calorie counting is a tool, not a requirement.
For most healthy people, the fundamentals such as eating less, eating better, being aware of what you drink will do more than any formula.
For those with specific medical conditions affecting metabolism, a conversation with a GP and a referral to a dietitian is the right starting point.
And for anyone whose calorie awareness is starting to feel more like a preoccupation than a strategy, raising it with a GP early is always the right move.
The formulas exist and they have their place. But so does the simpler version:
Three meals, fewer snacks, less bubble tea, and brewed tea when you want something flavoured.
If you enjoy having popular nutrition claims examined by a doctor, you might also like our take on whether bananas are actually good for muscle recovery.
Calories
Frequently Asked Questions
How many calories do I need per day?
It varies by age, gender, weight, and activity — rough averages are about 2,200 kcal for men and 1,800 kcal for women.
For a personalised target, see a Registered Dietitian. If a medical condition affects your metabolism, speak with your GP first.
Are calorie counting formulas like Harris-Benedict accurate?
A reasonable starting estimate for most healthy people — not a clinical tool, and accuracy varies.
A Registered Dietitian is best placed to set a personalised target, including medical conditions and medications.
Do I need to count calories to lose weight?
Not necessarily. Most weight loss comes from eating less and eating healthier. Counting is one way to check you’re doing that — not the only way, and not always the most sustainable.
Simple changes work too: cut snacks, eat three structured meals, and cut high-calorie drinks.
Can medical conditions affect how many calories I need?
Yes. Hyperthyroidism, hypothyroidism, Addison’s, Cushing’s, and certain cancers can change metabolism.
If they’re well-managed with medication, needs often return close to normal. Unmanaged or newly diagnosed? Speak with your GP before changing your diet much.
Are calorie tracking apps like MyFitnessPal worth using?
Useful for awareness and accountability, especially when you’re starting out.
The caveat is accuracy — user-entered databases vary, and portions are approximate. Treat them as a broad guide, not a precise measurement.
How many calories are in bubble tea?
Roughly 300 kcal at 0% sugar and about 500 kcal at 100% sugar for a standard serving.
Brown sugar options tend to stay higher either way. Milk-based teas carry more calories than floral or herbal ones. Drink it regularly? Cutting frequency or going lower-sugar is one of the most impactful single changes you can make.
What’s the best drink if I want something flavoured but low in calories?
Plain brewed tea — home-brewed, no added sugar.
Even bottled and canned teas often have significant added sugar. Herbal and floral teas are generally lower-calorie than milk-based options.
How do I know if my calorie counting has become unhealthy?
Genuinely hard even clinically — no clean checklist.
If you or someone you know seems preoccupied with restriction, tracking, or weight in a way that feels distressing or compulsive, raise it with a GP. They can refer to the right specialists. You don’t need to be certain something is wrong before asking.
Medically Reviewed
About the Expert
Reviewer
Dr Titus Leong
BClinSc/MD — Physician, Flinders University Graduate
Dr Titus Leong is a doctor currently working in Australia with multiple years of clinical experience across both rural and metropolitan settings. A graduate of Flinders University, he works at a tertiary hospital servicing roughly 50,000 inpatients annually and is part of their Basic Physician Training programme.
Written By
About the Writer
Writer
Timothy Leong
Writer, Content Editor & Marketing Specialist — MMC
Timothy Leong is the writer, content editor, and marketing specialist at MMC. With experience in writing and creating websites for local businesses, he makes sure that everything online runs smoothly.
1) Do patients ever ask you how many calories they should eat per day?
The only time I can think of that I’ve seen calories needing to be counted for a medical condition is type 1 diabetes mellitus, and in that case it’s more so the patient is able to count their carbs to determine the dose of insulin they need with meals, so even then it’s a bit different from calorie counting.
2) What do you actually tell them in practice — do you use a formula, or something simpler?
Probably if I was in a weight loss clinic I would encounter this more, but even then many cases of weight loss would come down to eating less and eating healthier, with calorie counting providing some kind of quantifiable number just to show that you are in fact eating less. And then you have to take into account the level of physical activity that you would be doing and that makes everything a bit more complex.
3) Are formulas like Harris-Benedict or Mifflin-St Jeor something you’d trust for the average person, or do they tend to be inaccurate in specific situations?
I’m not familiar with these formulas, probably best to ask a dietitian as that would be within their domain.
4) Are there medical conditions — thyroid issues, PCOS, certain medications — that meaningfully change someone’s caloric needs in a way generic calculators wouldn’t account for?
There are medical conditions that affect your metabolism and I guess hence would change one’s caloric needs that generic calculators wouldn’t account for. Examples that come to mind include hyper and hypothyroidism, addison’s disease, cushing’s disease, probably most types of cancers.
Even then, most of these conditions can be managed very well with medication, to the point where you wouldn’t really need to make changes to a caloric counter if you are counting calories. That is if your disease is well managed of course. If your disease is poorly managed and you are in a thyrotoxicosis storm from hyperthyroidism for example, then calorie counting would probably be the least of your worries.
5) What’s your take on calorie tracking apps like MyFitnessPal? (Or in general) Do you think they’re helpful for most people, or can they encourage unhealthy fixation?
I haven’t used calorie tracking apps myself so it’s hard to comment, but I think that even if there’s not much robust evidence that it helps it’s probably empowering for people trying to lose weight to have the relevant information at hand so that they can track their journey. For example, if you see that you are consistently hitting your targets it would motivate you to continue with the habit, and if you are falling short then you would be aware enough to make the relevant adjustments.
Of course, this is assuming that the app is counting and tracking your calories accurately, which may not always be transparent to the user.
6) Is there a point where calorie counting itself becomes a red flag for disordered eating, and how would a patient or their family recognise that?
An unhealthy obsession with calorie counting can certainly be a red flag for a restrictive eating disorder such as anorexia, but the tricky nuance is how do you differentiate between someone just trying to be healthy and someone who is actually developing a restrictive eating disorder.
Unfortunately, I don’t have a good answer for this. It’s easy for me to say that if their BMI drops to an unhealthy level then it’s more an eating disorder, but the point of recognizing a red flag is to stop them from even getting to that stage in the first place.
The truth is that the spectrum of restrictive eating disorders is very complex and requires multidisciplinary involvement from GPs, Psychiatrists, and Dietitians at its core. I would say that if you suspect that you or a family member is showing signs of a restrictive eating disorder, just raise it with the GP and they can make the relevant referrals as required.
7) From a Singapore diet perspective, are there specific local foods or dishes that people consistently underestimate the calorie content of?
I don’t know what the general consensus is nowadays, but I think that a lot of the traditional hawker centre food is oiler than you expect and is more carb heavy, leading people to be more likely to underestimate the calorie count of.
Having said that, the government has over the years put in lots of measures to try and encourage healthier eating, down to even providing a health rating to foods so people are probably already quite aware of this and likewise, hawkers are probably already looking at healthier alternatives to make the same plate of char kway teow.
8) For someone who has never tracked their food before, what’s a realistic and sustainable first step you’d actually recommend — rather than jumping straight to precise calorie counting?
I’ve never tracked my calories before either, and I suspect most people don’t actually need to. Simple things like eating less in general is good enough. Being aware of how many meals and drinks you have in a day is something people don’t often think about.
If you cut down on snacking and just focus on eating your main 3 meals a day (breakfast, lunch, dinner), I am sure that you will already see some result as you are already eating less than you normally would.
Also, it’s no secret that Singaporeans love their bubble tea and some people even drink it everyday. Drinking 100% sugar almost doubles the amount of calories as compared to 0% sugar (Google says 300kcal at 0% and 500kcal at 100%); and if you drink it with brown sugar I’m told that there’s more calories in there anyway regardless of your chosen sugar level. Drinking milk teas instead of floral/herbal teas generally also has more calories from the milk in the drink. Cutting out bubble tea from your diet or even reducing your frequency of drinking it will definitely be beneficial.
If you want a flavoured drink with minimal calories then plain tea that you brew yourself is probably best? It’s just grass flavoured water (there is probably a nicer way of saying this). Even bottled or canned teas contain quite a bit of sugar which would add to your calorie intake.
9) Is there a minimum calorie intake below which you’d be concerned for a patient, regardless of their weight loss goals?
Hard for me to say to be honest. I want to say less than 500kcal? But that’s probably quite generous already. Probably best to hear that from a dietitian or nutritionist.
