There is no single number that fits everyone. Your daily calorie needs depend on your body size, age, sex and how active you are. Here is how estimates are made, and how to use them sensibly. Get your personal estimate with our calorie calculator.
BMR: the energy you burn at rest
Your basal metabolic rate covers breathing, circulation, temperature control and other basic functions. For most people it is the largest part of daily energy use. The Mifflin-St Jeor equation is widely used to estimate it.
TDEE: your total daily energy expenditure
TDEE adds movement and exercise on top of BMR. It is estimated by multiplying BMR by an activity factor:
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | 1.2 |
| Lightly active (1-3 workouts a week) | 1.375 |
| Moderately active (3-5 a week) | 1.55 |
| Very active (6-7 a week) | 1.725 |
| Extra active (physical job + training) | 1.9 |
Typical ranges
Health Canada’s food guide materials show that most adult women need roughly 1,600 to 2,400 calories a day and most adult men roughly 2,000 to 3,000, depending on age and activity. These are broad ranges, not targets.
Changing your weight
Eating a little less than your TDEE leads to weight loss over time, and a little more leads to gain. Moderate changes are easier to sustain and help preserve muscle. Very low calorie diets should only be followed under medical supervision.
Quality matters too
Calories are only part of the story. Canada’s Food Guide recommends filling half your plate with vegetables and fruits, a quarter with protein foods and a quarter with whole grains, and choosing water as your drink of choice.
This article is general information, not medical advice. Talk to a doctor or registered dietitian about your own needs, especially if you are pregnant, breastfeeding, under 18, or have a health condition.