# HealthyKaki: Free tools

## Free tools

Four free calculators that run in the browser with no sign-up. Results are general estimates, not medical advice.

### [Malaysian Food Nutrition Calculator](https://www.healthykaki.xyz/tools/food-calculator/)

Estimate calories and macros for nasi lemak, roti canai, char kway teow, and more.

Pick a dish and a number of servings; values scale from one typical serving. The figures are approximate estimates compiled from the Malaysian Food Composition Database and public nutrition databases, and real portions vary by stall and recipe.

| Dish | Serving | kcal | Protein (g) | Carbs (g) | Fat (g) |
| --- | --- | --- | --- | --- | --- |
| Nasi Lemak (plain, egg + sambal + anchovies + peanuts) | 1 packet | 400 | 10 | 55 | 15 |
| Nasi Lemak with Fried Chicken | 1 plate | 650 | 28 | 58 | 32 |
| Nasi Lemak with Beef Rendang | 1 plate | 700 | 24 | 50 | 38 |
| Roti Canai (with dhal) | 1 piece | 300 | 6 | 40 | 12 |
| Roti Telur (egg roti) | 1 piece | 390 | 12 | 40 | 18 |
| Hainanese Chicken Rice | 1 plate | 600 | 30 | 60 | 20 |
| Char Kway Teow | 1 plate | 600 | 20 | 68 | 25 |
| Mee Goreng Mamak | 1 plate | 450 | 13 | 55 | 18 |
| Curry Laksa | 1 bowl | 580 | 25 | 55 | 28 |
| Bak Kut Teh (with rice) | 1 bowl + rice | 500 | 28 | 45 | 22 |
| Beef Rendang with Rice | 1 plate | 550 | 26 | 45 | 28 |
| Chicken Satay with Ketupat/Rice (6 sticks + peanut sauce) | 1 serving | 555 | 24 | 69 | 20 |
| Economy Rice / Nasi Campur (rice + 2 dishes + veg) | 1 plate | 550 | 20 | 65 | 20 |
| Teh Tarik (regular, sweetened) | 1 cup | 150 | 3 | 22 | 5 |

### [Protein & Calorie Needs Calculator](https://www.healthykaki.xyz/tools/protein-calculator/)

Find your estimated daily calorie needs and how much protein to aim for.

Inputs: sex, age, height, weight, activity level, and goal. Calories use the Mifflin-St Jeor equation multiplied by an activity factor (1.2 to 1.9), minus 500 kcal for weight loss or plus 400 kcal for weight gain. The protein range is 1.0 to 2.2 g per kg of body weight depending on activity level, and at least 1.6 to 2.0 g per kg when the goal is gaining weight or building muscle.

### [BMI Calculator](https://www.healthykaki.xyz/tools/bmi-calculator/)

Calculate your BMI using Asian-specific cutoffs, as used by Malaysia's MOH.

Uses Asian BMI cutoffs (WHO Western Pacific classification, also used by Malaysia's Ministry of Health): below 18.5 underweight, 18.5 to 22.9 normal, 23 to 24.9 overweight (at risk), 25 to 29.9 obese I, and 30 or above obese II. These are lower than the standard global WHO ranges. BMI is a screening measure, not a diagnosis.

### [Malaysian Drinks Sugar Checker](https://www.healthykaki.xyz/tools/sugar-checker/)

See how much sugar is in teh tarik, Milo, and other popular drinks vs. WHO's daily guideline.

Compares the sugar in a typical serving against WHO's free-sugar guideline, shown against 25 g per day (under 5% of energy on a 2000 kcal diet). Figures are approximate and vary by outlet and how sweet the drink is made.

| Drink | Serving | Sugar (g) |
| --- | --- | --- |
| Teh Tarik | 1 regular cup | 30 |
| Teh Ais (iced milk tea) | 1 glass | 35 |
| Kopi-O (sweetened black coffee) | 1 regular cup | 20 |
| Milo (kopitiam, hot or iced) | 1 regular cup | 28 |
| Milo Dinosaur | 1 glass | 50 |
| 100 Plus Isotonic (original) | 1 can (325ml) | 22 |
| Regular Soft Drink (e.g. Coca-Cola) | 1 can (325ml) | 35 |
| Bandung (rose syrup milk drink) | 1 glass | 30 |
| Sugarcane Juice (Air Tebu) | 1 regular cup | 30 |
| Chrysanthemum Tea (canned, pre-sweetened) | 1 can | 22 |