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Home›Calculator›TDEE Calculator Malaysia

TDEE Calculator Malaysia 2026

Calculate your Total Daily Energy Expenditure, BMR & daily macros

Mifflin-St Jeor formula — fat loss, maintenance & muscle gain

Your Details

1880
140220
30200

BMR

1628

kcal/day at rest

TDEE

2238

kcal/day (active)

Daily Target

2238

kcal/day

Maintenance

Macro Split (grams & calories)

Protein

168g

671 kcal

30% of calories

Carbs

224g

895 kcal

40% of calories

Fat

75g

671 kcal

30% of calories

Protein & carbs = 4 kcal/g · Fat = 9 kcal/g · Based on Mifflin-St Jeor formula

How to Use Your TDEE Results

  • Fat Loss: Eat 20% below TDEE (~400–600 kcal deficit/day) — targets ~0.5 kg loss/week
  • Maintenance: Eat at TDEE to hold your current weight — no surplus or deficit
  • Muscle Gain: Eat 15% above TDEE (~300–500 kcal surplus/day) — combined with resistance training
  • Accuracy: Mifflin-St Jeor is ±10% accurate — track real results over 2–3 weeks and adjust

Mifflin-St Jeor BMR Formula — ±10% Accuracy for Most Adults

Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × Activity Multiplier (1.2 – 1.9)

Activity LevelMultiplierExample
Sedentary×1.2Desk job, no gym
Lightly Active×1.375Walk or gym 1–3×/week
Moderately Active×1.55Gym 3–5×/week
Very Active×1.725Hard training 6–7×/week
Extra Active×1.9Physical job + daily gym
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TDEE Calculator FAQs

What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including all physical activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier: Sedentary ×1.2, Lightly Active ×1.375, Moderately Active ×1.55, Very Active ×1.725, Extra Active ×1.9. For example, a moderately active 30-year-old male weighing 70 kg at 170 cm has a BMR of ~1,695 kcal and a TDEE of ~2,627 kcal/day.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions — breathing, heartbeat, and cell repair. TDEE includes your BMR plus the energy used for all daily activities. BMR is always lower than TDEE. A sedentary person burns only ~20% more than their BMR, while a very active person burns ~70% more. Use TDEE, not BMR, to set your daily calorie target.
How many calories should I eat to lose weight in Malaysia?
To lose weight, eat at a calorie deficit of 20% below your TDEE. This creates a deficit of roughly 400–600 kcal/day and leads to ~0.5 kg of fat loss per week — the safest sustainable rate. For example, if your TDEE is 2,500 kcal, aim for 2,000 kcal/day. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
How accurate is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation is the most validated BMR formula available, with an accuracy of ±10% for most healthy adults. It outperforms the older Harris-Benedict formula. However, it does not account for body composition — a muscular person will have a higher actual BMR than predicted. For best results, use this calculator as a starting point and adjust your calorie intake based on real-world results over 2–3 weeks.

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Calculations are estimates based on the Mifflin-St Jeor equation. Actual calorie needs vary. Consult a registered dietitian for personalised nutrition advice.

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