Cardio FAQ

Q. How many calories do I need to consume to maintain my current weight?

A. This is a tough question because it’s almost impossible to factor in all variables and come up with the exact number. But there are some tools that will help you get a pretty good idea of your daily caloric requirements.

A simple caloric needs calculator aims to provide your ideal daily intake by factoring in such information as height, sex, weight, age and activity level. If it seems too easy, that’s because it probably is. For starters, one person’s moderate activity is another person’s sedentary. But it’s fun to use and it can give you a ballpark range.

A better way to do it involves using several calculators. The first measures your BMR (basal metabolic rate). BMR is the number of calories your body requires just to function at its most basic level. If you stayed in bed all day, your BMR would be the calories you’d require so your vital organs would function. Most BMR calculators factor in height, weight, age and sex.

Another formula is used to multiply BMR by different numbers depending on activity level. Of all the methods I’ve come across, this one seems to be the most accurate if you don’t know how much lean mass you have, although that doesn’t necessarily mean it will be right for everyone. So take your results with a grain of salt.

Q. I’m right where I want to be. How can I keep my body where it’s at without losing or gaining weight or muscle?

A. First of all, some variation in how much we weigh is normal. Most people fluctuate within a three to five pound range. Small amounts of weight gain and loss can be due to what type of foods you’re taking in (excess salt can cause water retention), what time of the month it is (women also gain water weight near their menstrual cycle), or normal fluctuations in eating or activity level.

As for keeping your body exactly as it is this minute, that’s going to be nearly impossible. But you can stick to a routine that’ll help keep your body in top form. If you don’t strength train (and maintain your weight through diet alone) it’s time to start. I know you’re thinking, “I just said I don’t want to get muscular”, but the truth is as you age your body loses muscle mass and less muscle mass means a slower metabolism. If you don’t start building it back now you’ll have to cut the amount of calories you consume more and more each year to stay the same size. Think about it, when you were younger and stronger with a higher metabolism did you look muscular and bulky or toned and healthy? Muscle isn’t the enemy.

Strength training should be done at least twice a week and cardiovascular exercise such as walking or cycling at least three times a week for thirty minutes. You’ll be so busy feeling strong and healthy you won’t have time to worry about the non-issue of maintaining your weight.