Many factors determine how much you should eat; factors including your height, age, weight, general state of health, job, leisure time activities, genetics, body size, body composition, and what medications you may be on.
Recently healthcanada published estimated energy
requirements for male and female on their website.
Calories per day for male:
Age
|
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
|
Calories per day for female:
Age
|
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
|
(These values are approximations calculated using Canadian
median heights and weights that were derived from the median normal BMI for
different levels of physical activity)
Sedentary level means your typical daily routine requires
little physical movement e.g., sitting for long periods, using a computer,
relying primarily on motorized transportation. Low active level includes
from 30 to 60 minutes of daily moderate activity, such as walking at 3 to 4 mph
(5-7 km/h). Active level includes at least 60 minutes of daily moderate
activity.
