Weight Loss by Limiting Calories

British Columbia Specific Information

HealthLink BC, in collaboration with our partners, is reviewing our content to ensure health and weight-related messaging aligns with the evidence-base and contributes to efforts to reduce weight bias and stigma. 

Speak with your health care provider if you are concerned that your weight is affecting your health. If you have questions about or would like support with food and nutrition or call 8-1-1 to speak with a registered dietitian or qualified exercise professional. 

Overview

How do you make healthy food choices when trying to lose weight?

There are many ways to make changes to your eating habits to help with weight loss. Choose foods from Canada's Food guide, including vegetables and fruits, whole grain foods, and protein foods. Make water your drink of choice. Here are some tips to help you choose fat, carbohydrate, and protein sources.

  • Reduce calories from fats and replace saturated fats with unsaturated fats: monounsaturated and polyunsaturated.
  • Choose healthy sources of carbohydrates, such as vegetables and fruits, and whole grain foods.
  • Choose low-fat protein sources, such as fish, poultry, low-fat dairy products, tofu, and legumes. Pinto beans, lentils, and split peas are examples of legumes.
  • Get enough fibre each day.
    • Men ages 19 to 50: Aim for 38 grams a day.
    • Women ages 19 to 50: Aim for 25 grams a day.
    • People over age 50: Aim for 30 grams a day for men and 21 grams a day for women.
  • Use the Nutrition Facts label to find out the fat, carbohydrate, and protein in packaged foods.
  • If you drink alcohol, try to drink less. Your risk of harm from alcohol is low if you have 2 standard drinks or less per week, moderate if you have 3 to 6 drinks per week, and high if you have 7 or more drinks per week.

If you'd like some help planning meals, a dietitian can help you create a plan that fits your lifestyle.

How many daily calories do females need?

Your body needs a certain number of calories every day. The table below shows how many you need based on your age and how active you are.footnote 1 Visit www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/d… to learn how to calculate your estimated energy requirements.

  • Sedentary. Your activity is limited to normal movement in everyday life.
  • Moderately active. You do activity that is equal to walking 1.5 to 3 miles a day at 3 to 4 miles an hour.
  • Active. You do activity that is more strenuous than walking 3 miles a day at 3 to 4 miles an hour.
Females*: Estimated daily calorie needs by age and activity level

Age (years)

Sedentary

Moderately active

Active

4–8

1,200–1,400

1,400–1,600

1,400–1,800

9–13

1,400–1,600

1,600–2,000

1,800–2,200

14–18

1,800

2,000

2,400

19–30

1,800–2,000

2,000–2,200

2,400

31–50

1,800

2,000

2,200

51+

1,600

1,800

2,000–2,200

* Your calorie needs will be different if you are pregnant or breastfeeding.

How many daily calories do males need?

Your body needs a certain number of calories every day. The table below shows how many you need based on your age and how active you are.footnote 1 Visit www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/d… to learn how to calculate your estimated energy requirements.

  • Sedentary. Your activity is limited to normal movement in everyday life.
  • Moderately active. You do activity that is equal to walking 1.5 to 3 miles a day at 3 to 4 miles an hour.
  • Active. You do activity that is more strenuous than walking 3 miles a day at 3 to 4 miles an hour.
Males: Estimated daily calorie needs by age and activity level

Age (years)

Sedentary

Moderately active

Active

4–8

1,200–1,400

1,400–1,600

1,600–2,000

9–13

1,600–2,000

1,800–2,200

2,000–2,600

14–18

2,000–2,400

2,400–2,800

2,800–3,200

19–30

2,400–2,600

2,600–2,800

3,000

31–50

2,200–2,400

2,400–2,600

2,800–3,000

51+

2,000–2,200

2,200–2,400

2,400–2,800

References

Citations

  1. U.S. Department of Agriculture and U.S. Department of Health and Human Services (2020). Dietary Guidelines for Americans, 2020–2025, 9th ed. December 2020. Available: DietaryGuidelines.gov.

Credits

Current as of: March 1, 2023

Author: Healthwise Staff
Medical Review:
Anne C. Poinier MD - Internal Medicine
Kathleen Romito MD - Family Medicine
Martin J. Gabica MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator