Calorie Calculator Malaysia
Daily calorie needs are BMR × activity level: a moderately active man aged 30, 70 kg and 170 cm needs about 2,508 kcal a day, and 1,958 kcal to lose 0.5 kg a week. The calculator also gives carbohydrate, protein and fat by Malaysia's RNI and the Asian BMI cut-offs. Enter your details.
Your calories
Daily calorie target
BMR 1,618 kcal · daily need 2,508 kcal
| Basal metabolic rate (BMR) | 1,618 kcal |
|---|---|
| Daily need (keep weight) | 2,508 kcal |
| Daily calorie target | 2,508 kcal |
| Carbohydrate (55%) | 345 g |
| Protein (15%) | 94 g |
| Fat (30%) | 84 g |
| BMI | 24.2 (overweight) |
| Healthy weight for your height | 53.5–66.2 kg |
| Sedentary (× 1.2) | 1,942 kcal |
|---|---|
| Lightly active (× 1.375) | 2,225 kcal |
| Moderately active (× 1.55) | 2,508 kcal |
| Very active (× 1.725) | 2,791 kcal |
| Extra active (× 1.9) | 3,074 kcal |
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Malaysia RNI 2017 energy needs (ages 19 to 29)
| Physical activity level (PAL) | Men | Women |
|---|---|---|
| 1.4 | 1,960 kcal | 1,610 kcal |
| 1.6 | 2,240 kcal | 1,840 kcal |
| 1.8 | 2,520 kcal | 2,080 kcal |
| 2.0 | 2,800 kcal | 2,310 kcal |
The RNI recommends PAL 1.6 for most adults. Values for ages 30 and over could not be verified and are not listed.
Calorie targets by goal
| Goal | Man 30, 70 kg, 170 cm | Woman 30, 60 kg, 158 cm |
|---|---|---|
| Lose 0.5 kg a week | 1,958 kcal | 1,429 kcal |
| Lose 0.25 kg a week | 2,233 kcal | 1,704 kcal |
| Keep weight | 2,508 kcal | 1,979 kcal |
| Gain 0.25 kg a week | 2,783 kcal | 2,254 kcal |
Both moderately active (× 1.55).
How calories are worked out
- BMR (Mifflin-St Jeor) = 10 × weight + 6.25 × height − 5 × age + 5 (men) or − 161 (women).
- Daily need = BMR × activity factor (1.2 to 1.9).
- Target = daily need ± (kg a week × 7,700 ÷ 7).
- Macronutrients: 55% carbohydrate and 15% protein ÷ 4 kcal a gram, 30% fat ÷ 9 kcal a gram.
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Malaysian healthy eating guidance
- Healthy Plate (Suku-Suku Separuh): a quarter grains, a quarter protein, half vegetables and fruit.
- Asian BMI: normal is 18.5 to 22.9; a waist over 90 cm (men) or 80 cm (women) signals risk.
- Gradual weight loss is easier to keep; ask your doctor if you have a chronic illness.
- Check your BMI with the BMI calculator.
Sources
- Ministry of Health: RNI Malaysia 2017 and energy chapter
- Ministry of Health: CPG Management of Obesity 2023
- FAO: Malaysian Dietary Guidelines
- Mifflin et al. 1990 and WHO 2004: Asian BMI
Disclaimer: An estimate for healthy adults, not medical advice. Ask a doctor or dietitian before a major diet change, especially if pregnant, breastfeeding or living with an illness.
Frequently asked questions
How many calories do I need a day?
It depends on your BMR and activity. A moderately active man aged 30, 70 kg and 170 cm needs about 2,508 kcal a day; a sedentary woman aged 30, 60 kg and 158 cm about 1,532 kcal. RNI 2017 gives 2,240 kcal (men) and 1,840 kcal (women) at ages 19 to 29 at activity level 1.6.
What is BMR?
The basal metabolic rate is the energy your body uses at complete rest for breathing, pumping blood and keeping warm. Example: a man aged 30, 70 kg, 170 cm has a BMR of 1,618 kcal.
How many calories to lose 0.5 kg a week?
About 550 kcal a day less than your daily need, as 1 kg of body fat is roughly 7,700 kcal. For the man above, the target is 1,958 kcal a day. Do not go below your BMR without a doctor's advice.
How much carbohydrate, protein and fat a day?
Malaysia's RNI 2017 recommends carbohydrate at 50 to 65%, protein 10 to 20% and fat no more than 30% of energy. This calculator uses 55%, 15% and 30%, converted to grams (4 kcal a gram for carbohydrate and protein, 9 kcal for fat).
What is a normal BMI for Malaysians?
18.5 to 22.9 by the Asian cut-offs in the Malaysian CPG. 23 to 27.4 is overweight and 27.5 and above obese, lower than the international WHO cut-offs (25 and 30).
What is the Malaysian Healthy Plate?
The Suku-Suku Separuh idea in the Malaysian Dietary Guidelines 2020: a quarter plate of rice or grains, a quarter protein (fish, chicken, meat or legumes) and half vegetables and fruit.
How accurate is the formula?
Mifflin-St Jeor estimates BMR within 10% for about 82% of non-obese adults. Real needs vary by person; track your weight for 2 to 3 weeks and adjust.
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