Macro & TDEE Calculator

By Keith O'Beirne · No Nonsense Fitness · Updated July 2026

Calculate your daily calorie needs and optimal protein, carb & fat targets. Free tool for Irish athletes & fitness enthusiasts.

Total Daily Energy Expenditure Mifflin-St Jeor

Maintenance Calories
—
kcal/day

Macronutrient Targets

Daily Calories
—
kcal/day
🥩
Protein
— g
🌾
Carbs
— g
🥑
Fat
— g
Protein
Carbs
Fat

How It Works

BMR Formula Mifflin-St Jeor
Male BMR 10×kg + 6.25×cm − 5×age + 5
Female BMR 10×kg + 6.25×cm − 5×age − 161
TDEE BMR × Activity Multiplier
Protein (muscle gain) 2.0–2.2 g per kg bodyweight
Protein (fat loss) 2.2–2.4 g per kg bodyweight
Fat minimum 0.8 g per kg bodyweight
Carbs Remaining calories ÷ 4

Irish Supermarket Protein Sources

Tesco Aldi Lidl
🍗
Tesco
Tesco Lean Chicken Breast Fillets
100g serving · Poultry
23g
Protein/100g
€0.79
Per serving
29.1
g protein/€
🐟
Tesco
Tesco Tuna Chunks in Spring Water
185g tin · Fish
26g
Protein/100g
€1.19
Per serving
21.8
g protein/€
🥚
Tesco
Tesco Free Range Eggs (6 pack)
per large egg · Eggs & Dairy
12g
Protein/100g
€0.28
Per serving
42.9
g protein/€
🧀
Tesco
Tesco Cottage Cheese Low Fat
300g tub · Eggs & Dairy
12g
Protein/100g
€0.46
Per serving
26.1
g protein/€
🍗
Aldi
Aldi Oaklands Chicken Breast
100g serving · Poultry
24g
Protein/100g
€0.72
Per serving
33.3
g protein/€
🥚
Aldi
Aldi Eggs (Free Range, 6pk)
per egg · Eggs & Dairy
12g
Protein/100g
€0.25
Per serving
48.0
g protein/€
🥛
Aldi
Aldi Fit Pro Protein Yoghurt
150g pot · Eggs & Dairy
10g
Protein/100g
€0.69
Per serving
14.5
g protein/€
🐄
Aldi
Aldi Lean Beef Mince (5% fat)
500g pack · Meat
22g
Protein/100g
€0.91
Per serving
24.2
g protein/€
🐟
Lidl
Lidl Atlantic Salmon Fillet
130g fillet · Fish
20g
Protein/100g
€2.49
Per serving
8.0
g protein/€
🥜
Lidl
Lidl Preferred Selection Edamame
200g bag · Plant Protein
11g
Protein/100g
€0.55
Per serving
20.0
g protein/€
🍗
Lidl
Lidl Kielings Turkey Mince
500g pack · Poultry
21g
Protein/100g
€0.78
Per serving
26.9
g protein/€
🐟
Lidl
Lidl Tuna Chunks in Brine
185g tin · Fish
24g
Protein/100g
€0.99
Per serving
24.2
g protein/€

Data updated weekly by automated scraper · Prices approximate · Per 100g where stated

🇮🇪

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Updated weekly · Research via Google Trends + Irish fitness community monitoring

How many grams of protein, carbs and fat per day?

Protein first: 1.6–2.2g per kg of bodyweight holds muscle while you lose fat, and it keeps you fuller per calorie than either of the other two. Fat sits around 0.8–1g per kg for hormones. Carbs take whatever calories are left — they are the lever, not the enemy.

Do macros matter more than calories?

No. Calories decide whether the weight moves; macros decide what you lose and how you feel doing it. Same deficit with higher protein means more of the loss comes from fat instead of muscle.

What if I cannot hit the numbers exactly?

Roughly right most days beats perfect for a fortnight and then quitting. Get protein close and let the rest land where it lands.

About the author

Keith O’Beirne went from 90kg to 72kg around a full-time job and two kids, after paying a personal trainer to learn the basics. He is not a doctor, dietitian or coach and does not sell coaching — he writes No Nonsense Fitness to give away what he paid to learn, free, with no ads, no subscriptions and no commission on any link. Based in Dublin.

References & further reading

  1. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
  2. Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018.
  3. Helms ER et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 2014.

Full methodology, including how protein, fat and carb targets are set from your calories, is in our methodology page.