Recommended Daily Energy (Calorie) Intake

The tables below provide a guide to how many calories one should intake on a daily basis, based on your age and level of activity. Also, check out the Recommended Daily Nutrient Values.

MALE
Age Sedentary Low Active Active
2-3 y 1100 1350 1500
4-5 y 1250 1450 1650
6-7 y 1400 1600 1800
8-9 y 1500 1750 2000
10-11 y 1700 2000 2300
12-13 y 1900 2250 2600
14-16 y 2300 2700 3100
17-18 y 2450 2900 3300
19-30 y 2500 2700 3000
31-50 y 2350 2600 2900
51-70 y 2150 2350 2650
71 y + 2000 2200 2500
FEMALE
Age Sedentary Low Active Active
2-3 y 1100 1250 1400
4-5 y 1200 1350 1500
6-7 y 1300 1500 1700
8-9 y 1400 1600 1850
10-11 y 1500 1800 2050
12-13 y 1700 2000 2250
14-16 y 1750 2100 2350
17-18 y 1750 2100 2400
19-30 y 1900 2100 2350
31-50 y 1800 2000 2250
51-70 y 1650 1850 2100
71 y + 1550 1750 2000

Levels of Activity

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 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 activity will make you breath harder and your heart beat faster.

Source: Health Canada

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