Choose biking, jogging, swimming, step aerobics, walking or elliptical workouts.
Completing 60 minutes of cardiovascular exercise daily will help reduce your risk for developing chronic diseases -- such as heart disease, diabetes and obesity. In fact, the Physical Activity Guidelines for Americans suggest getting 2.5 to 5 hours of aerobic exercise each week to maximize health benefits. The number of calories you should eat when completing 60 minutes of cardio every day depends on your gender, current body weight and weight-management goals.
If you're doing 60 minutes of cardio daily -- including completing the equivalent of walking more than 3 miles daily at a pace of 3 to 4 miles per hour -- you're classified as an active adult, according to the Dietary Guidelines for Americans. These guidelines estimate that active women often need about 2,000 to 2,400 calories daily, while active men generally require 2,400 to 3,000 calories daily to maintain their current body weight. Older adults, especially those older than age 50, often require fewer calories for weight maintenance than younger adults.
If you consistently complete aerobic exercise for 60 minutes daily and want to lose weight, try reducing your current calorie intake by 500 to 1,000 calories per day, suggests the Centers for Disease Control and Prevention. Doing this - while keeping your activity level constant - should help you shed about 1 to 2 pounds per week. If you despise dieting, you may also choose to boost your aerobic exercise duration to more than 60 minutes -- if you have the time -- or your exercise intensity to create a calorie deficit required for weight loss.
Although keeping your calorie intake constant and cutting back on your aerobic exercise will likely lead to weight gain, you don't have to give up your daily 60-minute cardio routine to pack on pounds. Try boosting your energy intake by about 500 calories per day. Choose nutrient-dense, high-calorie foods -- such as nut butters, avocados, nuts and seeds. Use extra plant-based oils when cooking and add powdered milk to soups, casseroles, milk, soy milk or protein-rich smoothies.
Since your individualized weight-maintenance calorie needs are based on your height, weight, age and activity level, using an online calorie calculator will help determine your daily calorie requirements when completing 60 minutes of cardiovascular exercise daily. For example, the U.S. Department of Agriculture's Daily Food Plan notes that a 35-year-old man who is 5-foot-10, weighs 174 pounds and exercises 30 to 60 minutes daily needs about 2,800 calories per day to maintain his current body weight. If he exercises more than 60 minutes daily, he requires about 3,000 calories daily.