How it's calculated
We use the Mifflin–St Jeor equation for BMR, then multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get your TDEE.
BMR & TDEE Calculator Malaysia
Find your BMR and the calories you burn each day (TDEE), so you can plan to lose, maintain or gain weight.
Rates basis: Estimate
About you
Daily calories (TDEE)
2,507.00 kcal
1,618.00 kcal burned at rest (BMR)
Daily calories (TDEE): 2,507.00 kcal
- BMR (at rest)
- 1,618.00 kcal
- Lose weight
- 2,007.00 kcal
- Gain weight
- 3,007.00 kcal
🥗 Daily Macro Targets (Balanced Split)
Protein
188.00g
~30%
Carbs
251.00g
~40%
Fat
84.00g
~30%
This is a balanced 40/30/30 split. Adjust based on your goals and preferences.
💡 Nutrition Tips for 2,507.00 kcal
- •Distribute calories evenly across 4-5 meals to avoid overeating at any one time.
- •Prioritize lean proteins (chicken breast, fish, Greek yogurt) to build/preserve muscle.
- •Include complex carbs: brown rice, sweet potatoes, oats for sustained energy.
- •Healthy fats: avocado, nuts, olive oil (calorie-dense, so measure portions).
- •Strength training 3-4x weekly supports muscle growth at higher calorie intake.
- •Monitor progress every 2 weeks; adjust if not seeing desired changes.
BMR estimates daily calories burned at rest. TDEE includes activity. Mifflin-St Jeor formula. Macros shown are balanced (40% carbs, 30% protein, 30% fat) — adjust based on your goals.
Example scenarios
30y man, 70 kg, 175 cm, moderate
BMR 1,649 × 1.55 for moderate exercise.
TDEE ≈ 2,556 kcal
28y woman, 60 kg, 165 cm, light
BMR 1,330 × 1.375 for light activity.
TDEE ≈ 1,829 kcal
Understanding the numbers
How the figures above are worked out — the rules, rates and reasoning behind every line.
Estimates only. Results are for planning purposes and may differ from official figures. Confirm against the relevant authority before making financial decisions.
BMR and TDEE explained
BMR is the calories your body burns at complete rest. TDEE adds your daily activity on top, giving the calories you actually use in a day.
Eat below your TDEE to lose weight, around it to maintain, above it to gain.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure: the total calories you burn in a day including activity. Eating that amount maintains your weight.
How many calories to lose weight?
A deficit of about 500 calories a day below your TDEE loses roughly 0.5 kg a week. Avoid going too low without guidance.
Formula governance
- Formula version
- 2026.1
- Effective date
- 1 Jan 2026
- Government source
- MOH Malaysia · WHO
- Last updated
- 3 Oct 2026
Frequently Asked Questions
What's the difference between BMR and TDEE?▼
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR × activity level, representing total daily calories burned. For example, if your BMR is 1,500 and you exercise moderately, your TDEE might be 2,300.
How accurate is the BMR calculation?▼
The Mifflin-St Jeor equation (used here) estimates BMR within 10% accuracy for most people. Actual BMR varies with metabolism, muscle mass, hormones, and genetics. These estimates are starting points; adjust based on real-world results.
What activity level should I select?▼
Sedentary: Little/no exercise (desk job). Lightly active: Exercise 1-3 days/week. Moderately active: Exercise 3-5 days/week. Very active: Exercise 6-7 days/week. Extremely active: Physical job + exercise daily.
How many calories should I eat to lose weight?▼
Create a deficit: eat 300-500 calories below TDEE for 0.5-1 kg loss per week. For example, if TDEE is 2,300, eat 1,800-2,000 daily. Avoid extreme cuts (>1,000 deficit); they're unsustainable and harmful.
What are macros and why do they matter?▼
Macros = Protein, Carbs, Fat. Protein (4 cal/g) preserves muscle during weight loss. Carbs (4 cal/g) fuel workouts. Fat (9 cal/g) supports hormones. A 40/30/30 split works for many; adjust to your preferences.
Is the macro breakdown customizable?▼
The 40/30/30 split shown is a balanced recommendation for most people. Advanced lifters often use 35/35/30 or 30/40/30. Adjust your target percentages based on your goals and food preferences.