🌱 Revive Nutrition Singapore

Revive Your Health: Expert Nutrition & Wellness Solutions in Singapore

Welcome to Revive Nutrition Singapore, your dedicated partner in achieving a healthier, more vibrant life. We believe that optimal nutrition is the cornerstone of well-being, and we are here to guide you on your journey towards sustained health through expert advice, quality supplements, and empowering resources.

Calculate your daily nutritional needs including calories, macronutrients, and micronutrients based on your personal profile and goals. This tool helps you understand your body's requirements for optimal health and wellness.

Note: Nutritional calculations are estimates based on established formulas and may vary based on individual metabolism, health conditions, and activity levels. Consult with a healthcare professional for personalized advice.

Personal Information

Enter your current age
Your height in centimeters
Your current body weight

Advanced Options

If known, for more accurate calculations
Your weight goal if applicable

Calculation Preferences

Understanding Nutritional Requirements

Proper nutrition is fundamental to health, wellness, and achieving your fitness goals. This calculator uses scientifically-backed formulas to estimate your individual nutritional needs based on your personal characteristics and objectives.

Basal Metabolic Rate (BMR) Calculation Methods
  • Mifflin-St Jeor: Most accurate for general population, recommended by dietitians
  • Harris-Benedict: Traditional formula, slightly higher estimates than Mifflin
  • Katch-McArdle: Based on lean body mass, most accurate if body fat % is known
Activity Level Multipliers
  • Sedentary (1.2): Desk job with little exercise
  • Lightly Active (1.375): Light exercise 1-3 days per week
  • Moderately Active (1.55): Moderate exercise 3-5 days per week
  • Very Active (1.725): Hard exercise 6-7 days per week
  • Extremely Active (1.9): Very hard exercise, physical job, or training twice daily
Macronutrient Functions
  • Carbohydrates (4 cal/g): Primary energy source, brain fuel, muscle glycogen
  • Protein (4 cal/g): Muscle building/repair, enzyme production, immune function
  • Fats (9 cal/g): Hormone production, vitamin absorption, energy storage
  • Fiber: Digestive health, blood sugar regulation, satiety
Goal-Specific Adjustments
  • Weight Loss: 300-500 calorie deficit (0.25-0.5 kg/week loss)
  • Weight Gain: 300-500 calorie surplus (0.25-0.5 kg/week gain)
  • Muscle Building: Slight surplus with higher protein (1.6-2.2g/kg bodyweight)
  • Maintenance: Calories equal to Total Daily Energy Expenditure (TDEE)
Key Micronutrients
  • Vitamins: A, C, D, E, K, B-complex for various metabolic functions
  • Minerals: Calcium, iron, magnesium, zinc, potassium for bone health and metabolism
  • Water: 35-40ml per kg bodyweight, increased with activity and climate
  • Electrolytes: Sodium, potassium, magnesium for hydration and muscle function

Nutrition Disclaimer: This calculator provides estimates based on established nutritional science and should not replace professional medical or nutritional advice. Individual needs may vary based on genetics, health conditions, medications, and other factors. Consult with a registered dietitian or healthcare provider before making significant dietary changes, especially if you have medical conditions or specific health concerns.

Formulas Used in the Calculator

Basal Metabolic Rate (BMR):

Mifflin-St Jeor (Recommended)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Harris-Benedict
Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Katch-McArdle (if body fat % is known)
BMR = 370 + (21.6 × Lean Body Mass in kg)

Total Daily Energy Expenditure (TDEE):
TDEE = BMR × Activity Multiplier

Calorie Adjustments by Goal:
Weight Loss = TDEE – 300 to 500 kcal
Weight Gain = TDEE + 300 to 500 kcal
Muscle Gain = TDEE + ~300 kcal
Maintenance = TDEE
Athletic Performance = TDEE + ~200 kcal

What is the Nutrition Calculator?

The Nutrition Calculator is a tool that helps you estimate your daily calorie, macronutrient, and micronutrient requirements. By entering your personal information, activity level, and goals, you can quickly generate a personalized nutrition plan. This can support better energy levels, weight management, muscle growth, and overall wellness.

How to Use the Calculator

  • Step 1: Enter your age, gender, height, and current weight.
  • Step 2: Select your activity level, ranging from sedentary to extremely active.
  • Step 3: Choose your primary goal (maintain, lose weight, gain weight, build muscle, or athletic performance).
  • Step 4: Use the advanced options if you want to include body fat percentage, target weight, or custom macronutrient splits.
  • Step 5: Click “Calculate Nutrition Needs” to see your daily calorie target, macronutrient breakdown, and other recommendations.

Key Features

  • Daily calorie target based on your Basal Metabolic Rate and activity multiplier.
  • Macronutrient breakdown with percentages, grams, and calories for carbs, protein, and fat.
  • Optional calculations for fiber, water intake, vitamins, and minerals.
  • Goal-specific adjustments to support weight loss, gain, or performance.
  • Meal distribution guide showing how to spread nutrition across the day.

Why This Calculator is Useful

Many people struggle to understand how much they should eat for their health and fitness goals. This calculator simplifies the process by providing estimates that align with established nutritional science. It is especially helpful for anyone who wants to:

  • Lose weight in a steady and safe way.
  • Build or maintain muscle with the right protein intake.
  • Improve training results with proper fuel and recovery.
  • Support long-term wellness with balanced nutrients.

Frequently Asked Questions (FAQ)

Is this calculator accurate?
The results are estimates based on proven formulas. Your actual needs may vary due to metabolism, genetics, and health conditions.

Do I need to know my body fat percentage?
No. The calculator works without it, but if you know your body fat percentage, the Katch-McArdle formula can provide a more precise estimate.

Can I use this for specific diets like keto or high protein?
Yes. The tool allows you to select preset macronutrient distributions or enter your own custom split.

Will this replace professional advice?
No. This tool is for educational and planning purposes. For personalized guidance, consult a healthcare provider or registered dietitian.

Final Note

This calculator is a starting point to help you make informed choices about your nutrition. By combining these estimates with mindful eating and professional advice, you can create a sustainable plan that supports your health and fitness journey.

More Information

Our Approach to Wellness

At Revive Nutrition, we adopt a holistic approach, understanding that true health encompasses more than just diet. We offer personalized nutrition plans, one-on-one coaching, and a carefully curated selection of dietary supplements designed to support various health needs, from weight management to improved energy levels and enhanced athletic performance.

Our programs are developed by certified nutritionists and are tailored to fit the unique lifestyles and health objectives of individuals in Singapore. We focus on sustainable habits, education, and continuous support to ensure you achieve lasting results.

Frequently Asked Questions

What services does Revive Nutrition Singapore offer?
We provide personalized nutrition plans, health coaching, dietary supplement recommendations, and educational resources focused on holistic wellness and healthy living.
Are your nutrition plans personalized?
Absolutely! Our certified nutritionists craft custom meal plans and wellness strategies tailored to your specific health goals, dietary preferences, and lifestyle needs.
Do you offer consultations in Singapore?
Yes, we offer both in-person consultations at our Singapore office and virtual sessions to provide flexible support for our clients across the island.
How can I get started?
You can begin by scheduling an initial consultation through our website or contacting us via email. We look forward to discussing your health aspirations!

About Us

Revive Nutrition Singapore was founded with a passion for transforming lives through the power of good nutrition. Our team comprises dedicated professionals committed to providing evidence-based advice and fostering a community where health and wellness thrive. We are deeply rooted in the Singaporean community, understanding local dietary habits and health challenges.

Our mission is to empower you with the knowledge and tools needed to make informed choices about your health. We are committed to transparency, integrity, and excellence in everything we do, helping you not just to live, but to thrive.

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