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Nutrition- Determine Your Calorie Needs

If you are having any symptoms or have any questions, please call 811 to speak with a registered nurse 24 hours a day.

Different groups of people have different daily calorie needs. For example, an adult athlete will need to consume more calories than a moderately active 3 year old.

When eating store-bought foods, be sure to look at the nutrition label to see how many calories are in one serving.

When eating out, choose what you’ll eat before you go. Most restaurants offer nutritional information online.

The following charts will help you determine the appropriate calorie need for your age, gender and activity level.

Males (Calories per day)

 Age in Years

Sedentary Level

Low Active Level

Active Level

2-3

1100

1350

1500

4-5

1250

1450

1650

6-7

1400

1600

1800

8-9

1500

1750

2000

10-11

1700

2000

2300

12-13

1900

2250

2600

14-16

2300

2700

3100

17-18

2450

2900

3300

19-30

2500

2700

3000

31-50

2350

2600

2900

51-70

2150

2350

2650

71+

2000

2200

2500

Females (Calories per day)

Age in years

Sedentary Level

Low Active Level

Active Level

2-3

1100

1250

1400

4-5

1200

1350

1500

6-7

1300

1500

1700

8-9

1400

1600

1850

10-11

1500

1800

2050

12-13

1700

2000

2250

14-16

1750

2100

2350

17-18

1750

2100

2400

19-30

1900

2100

2350

31-50

1800

2000

2250

51-70

1650

1850

2100

71+

1550

1750

2000

The following terms are used in the chart and are defined by Health Canada:

Sedentary – Your typical daily routine requires little physical movement (e.g., sitting for long periods, using a computer, relying primarily on motorized transportation) and you accumulate little physical activity in your leisure time.

Low active – Your typical daily routine involves some physical activity (e.g., walking to bus, mowing the lawn, shovelling snow) and you accumulate some additional physical activity in your leisure time.

Active – Your typical daily tasks involve some physical activity and you accumulate at least 2 ½ hours of moderate- to vigorous-intensity aerobic physical activity each week. Moderate- to vigorous- physical activity will make you breathe harder and your heart beat faster.

A healthy tip: If you’re counting calories, watch what you drink

Sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea can add lots of sugar and calories to your diet. But staying hydrated is important for good health. Substitute water, zero-calorie flavored water, non-fat or reduced-fat milk, unsweetened tea or diet soda for sweetened drinks.

Talk with your health care provider or a dietitian if you have questions about your diet, how many calories you need, or healthy eating for your family.

FOR MORE INFORMATION

Health Canada
https://www.canada.ca/en/health-canada/services/understanding-food-labels/calories.html

Written by familydoctor.org editorial staff.

Revised/Updated: 11-01-2014

Created: 10-01-2007

This handout provides a general overview on this topic and may not apply to everyone. To find out if this handout applies to you and to get more information on this subject, contact your family healthcare provider.

Copyright (c) by the American Academy of Family Physicians

Permission is granted to print and photocopy this material for non-profit educational uses.

Written permission is required for all other uses, including electronic uses.

Nova Scotia Telecare, Reviewed by Clinical Services Working Group, March 2019

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