Real BoC noon rates — the same numbers shown on bankofcanada.ca. When you exchange at your bank, they add 2-3% markup to these. Knowing the actual rate tells you what to negotiate.
Rates as of —Banks add a 2.5-3% spread on consumer FX. On a $5,000 USD transfer, that's ~$140 hidden cost. Wise, Revolut, and KOHO use rates within 0.5% of BoC.