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Sanofi Canada

2905 Place Louis-R.-Renaud
Laval, Quebec, H7V 0A3

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514-956-6200
1-800-363-6364

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1-800-265-7927

Content :

The Basics About Burning Calories

Maintaining a healthy body weight is a matter of simple in and out: balancing the amount of calories you are eating (in) with the amount of calories you are burning (out). If you eat too many calories, you'll gain weight; if you eat fewer calories than you need, you'll lose weight. In other words, to lose weight, you need to burn more calories than you eat.

 

The best way to determine how many calories you need in order to maintain your body weight is to consult with a qualified fitness professional and a nutritionist/dietitian. They'll consider your age, and how active you are every week, and design a custom plan that's right for you. To give you an idea of your needs, Health Canada has created an Estimated Energy Requirements guide based on Canadian median heights and weights. These tables will tell you how many calories you need per day according to your level of activity:

  • Sedentary: Typical daily living activities (e.g., household tasks, walking to the bus)
  • Low Active: Typical daily living activities PLUS 30-60 minutes of daily moderate activity (e.g., walking at 5-7 km/h)
  • Active: Typical daily living activities PLUS at least 60 minutes of daily moderate activity

Males (calories per day)

The Basics About Burning Calories
AgeSedentary LevelLow Active LevelActive Level
2-3110013501500
4-5125014501650
6-7140016001800
8-9150017502000
10-11170020002300
12-13190022502600
14-16230027003100
17-18245029003300
19-30250027003000
31-50235026002900
51-70215023502650
71+200022002500

Females (calories per day)

The Basics About Burning Calories
AgeSedentary LevelLow Active LevelActive Level
2-3110012501400
4-5120013501500
6-7130015001700
8-9140016001850
10-11150018002050
12-13170020002250
14-16175021002350
17-18175021002400
19-30190021002350
31-5018002002250
51-70165018502100
71+155017502000

Depending on how physically demanding they are, activities burn calories at different rates. For example, running burns more calories than walking. You can calculate how many calories you're burning by using an on-line calorie-burn calculator and entering your weight and how long you're performing that activity.