Question 1

How many calories should I eat per day to lose weight?

Accepted Answer

Eat 300–500 kcal below your TDEE (Total Daily Energy Expenditure) to lose roughly 0.5 kg per week — the safest, most sustainable rate. The calculator above works out your exact TDEE from your weight, height, age and activity, then shows three deficit plans. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men); the calculator enforces this floor automatically.

Question 2

If I eat 1,200 calories a day, how much weight will I lose?

Accepted Answer

It depends on your TDEE. If your TDEE is 2,000 kcal, eating 1,200 creates an 800 kcal/day deficit ≈ 0.7 kg/week (about 3 kg/month). If your TDEE is 1,700, the deficit is 500 kcal ≈ 0.5 kg/week. 1,200 kcal is the recommended floor for women — eating less risks nutrient deficiency and muscle loss. Enter your details above for your exact number.

Question 3

What formula does this calorie calculator use?

Accepted Answer

It uses the Mifflin-St Jeor equation (1990), recommended by the Academy of Nutrition and Dietetics as the most accurate BMR formula. Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active).

Question 4

How many calories should a woman eat to lose weight in Malaysia?

Accepted Answer

Most Malaysian women maintain on roughly 1,800–2,100 kcal/day depending on size and activity. To lose ~0.5 kg/week, subtract 500 → around 1,300–1,600 kcal/day. The safe floor is 1,200 kcal — never go below it. Because women have lower muscle mass on average, their BMR is 5–10% lower than men of the same height and weight, so use the calculator for your exact figure rather than a generic 1,500.

Question 5

Can I lose weight without exercise?

Accepted Answer

Yes — weight loss is roughly 80% diet and 20% exercise. A calorie deficit alone will reduce weight even without working out. But resistance training (gym, bodyweight) preserves muscle during the deficit, so more of the weight lost is fat rather than muscle. Walking 8,000–10,000 steps a day also adds to your daily burn without formal exercise.

Question 6

Do slimming supplements actually help you lose weight?

Accepted Answer

Supplements are not a substitute for a calorie deficit — without eating below your TDEE, none work meaningfully. The two with real evidence are soluble fibre (glucomannan, ~1.34 kg over 8 weeks via fullness) and high-protein meal replacements (which help you stay full and preserve muscle). Avoid "slimming coffee/tea" without a KKM registration number — many contain sibutramine, a banned, heart-risky substance.

Calories per serving	~200 kcal
Protein	20g+ / serving
Sugar	0g (no added sugar)
Halal	✓ Certified
Shopee sales	60,000+ units

Daily Deficit	Loss/Week	Time to Lose 10 kg	Best For
250 kcal/day	~0.25 kg	~40 weeks	Beginners / older adults
500 kcal/day	~0.5 kg	~20 weeks	Recommended — safest rate
750 kcal/day	~0.75 kg	~13 weeks	Active + regular exercise
1,000 kcal/day	~1 kg	~10 weeks	Upper limit — muscle-loss risk

Food	Calories	Lower-Calorie Swap
Nasi lemak (full)	~600 kcal	Half portion + no santan gravy → ~350
Roti canai (2 pcs)	~600 kcal	1 pc + dhal only → ~300
Char kuey teow	~745 kcal	Share / half portion → ~370
Teh tarik	~160 kcal	Teh O kosong → ~5 kcal
Mixed rice (3 dishes)	~700 kcal	Half rice + 1 veg + 1 protein → ~450

Profile	BMR	TDEE (lightly active)	Target (−500)
Woman, 28y, 60 kg, 160 cm	1,370 kcal	1,884 kcal	1,384 kcal
Woman, 35y, 70 kg, 158 cm	1,431 kcal	1,968 kcal	1,468 kcal

Monthly	10 yrs	20 yrs	30 yrs
RM300/mo	RM61k	RM228k	RM678k
RM500/mo	RM102k	RM380k	RM1.13M
RM531/mo	RM109k	RM404k	RM1.2M

Calorie Calculator to Lose Weight Malaysia

Support Your Deficit With Proven Supplements

How a Calorie Deficit Works for Weight Loss

Malaysian Food Calories — What to Watch

Calorie Calculator for Women to Lose Weight

RM500/Month for 30 Years = RM1.13M — via S&P 500 at 10% p.a.

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Calorie Calculator to Lose Weight — FAQ