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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