Nutrition
TDEE Calculator
Estimate your daily calorie needs.
Sex
years
kg
cm
Activity level
Enter your details to see your maintenance calories.
An estimate, not a measurement. Track your weight for two weeks and adjust by ±100–200 kcal if it moves the wrong way.
Solviro gives you general fitness and nutrition information. It is not medical advice, and nobody here is your doctor. Talk to a qualified professional before starting a new programme, especially if you are pregnant, injured, managing a health condition, or taking medication. If something hurts in a way that feels wrong, stop.