Calories and TDEE
Resting metabolic rate uses the Mifflin-St Jeor equation (1990), which outperforms Harris-Benedict in validation studies for the general population. TDEE is that figure multiplied by an activity factor between 1.2 (sedentary) and 1.9 (very active manual work or daily training).
Activity multipliers are estimates, not measurements. Anyone's real expenditure can sit a few hundred calories either side, which is why we tell you to adjust based on three weeks of weight data rather than trusting the calculator's first answer.
Protein, carbs and fat
Protein targets use 1.6–2.2g per kg of bodyweight, the range supported by the meta-analytic literature for people training to lose fat or build muscle. Fat is set at 0.8–1g per kg to protect hormonal function, and carbohydrate takes the remaining calories.
We express protein density as grams per 100 kcal rather than per 100g. Per 100g compares equal food weights; per 100 kcal compares equal energy amounts. Both can be useful. Neither measures fullness, protein quality or overall nutrition.
Irish supermarket food dataset
The database contains 24,366 product records, counted on 5 September 2026. Compiled product-label records, Open Food Facts records and tracker-user entries, cleaned to remove cross-brand contamination and duplicate pack sizes. Figures are stored per 100g or 100ml; check the pack because labels and records can change.
Before a product is used in a public ranking, we remove cross-brand contamination and duplicate pack-size variants. Specific product images are shown only where a barcode has a confirmed Open Food Facts match; otherwise the site uses a category icon rather than guessing.
There is no fixed refresh timetable. Product ranges and labels change, so each calorie-ranking page carries its own last-checked date. Report a correction to keith@nononsensefitness.ie; corrections are made and dated.
Coverage snapshot — 29 August 2026
This compact sample shows the current own-brand retailer coverage. The downloadable CSV is deliberately small: it is a transparent coverage snapshot, not a substitute for the searchable full database.
| Retailer | Products in dataset |
|---|---|
| Lidl | 3,631 |
| Dunnes Stores | 815 |
| SuperValu | 810 |
| Aldi | 764 |
| Tesco | 746 |
| Centra | 525 |
| Spar | 351 |
Download the coverage snapshot (CSV)
Known limits
This is not a price database, a complete catalogue or medical advice. Availability changes by shop and date; labels can change; user-logged entries and external product records can contain errors; and product names can match the wrong food category until they are cleaned. The calorie pages state their source date and are designed to be corrected when that happens.
Prices and coverage limits
This food dataset is not a verified price database. A nutrition-label comparison cannot establish which food is cheapest. Any price comparison needs its own dated source, exact product and pack size.
The food counts above describe dated snapshots, not a promise that every record is a unique product currently on an Irish shelf. The Protein Swap Lab separately identifies its checked examples and public catalogue records, with source links and limitations.
Body fat estimates
The body-fat calculator uses circumference-based estimation. Individual error can be substantial, and tape placement affects the result. Treat it as an estimate to compare under consistent conditions, not a diagnosis or a precise measurement. Bioimpedance estimates also depend on measurement conditions, including hydration.
Where the exercise and nutrition claims come from
Claim-heavy pages carry a references section listing the papers behind them. Where the evidence is genuinely mixed we say so rather than picking the side that sounds better.
Personal-experience claims are labelled as exactly that. Keith went from 90kg to 72kg; that is one person's result, not evidence, and it is never presented as a study.
What we don't do
No dosage advice on any compound, ever. No medical advice. No commission on any link, so nothing here is recommended because it pays. No email gate, so no figure is held back to collect an address.
If you find an error, tell us and we will fix it and date the correction. That is the entire quality process — one person, checking labels, publishing the method.
Frequently Asked Questions
What formula do your calculators use?
Mifflin-St Jeor for resting metabolic rate, multiplied by an activity factor of 1.2 to 1.9 for TDEE. Protein targets use 1.6-2.2g per kg bodyweight.
Where do your food macros come from?
Compiled product-label records, Open Food Facts records and tracker-user entries, cleaned to remove cross-brand contamination and duplicate pack sizes. Figures are stored per 100g or 100ml; check the pack because labels and records can change.
Why do you show protein per 100 kcal instead of per 100g?
Per 100g compares equal food weights. Per 100 kcal compares equal energy amounts. Neither measures overall food quality, and adding water does not improve a food's protein-to-calorie ratio.
Who reviews the content?
Nobody. It is one person writing, citing sources, and publishing the method so you can check it. We do not claim medical or dietetic credentials because we do not have them.
How do I report an error?
Email keith@nononsensefitness.ie. Corrections get made and dated.
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