{"id":165462,"date":"2020-05-19T00:00:00","date_gmt":"2020-05-18T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej\/"},"modified":"2022-03-02T16:37:47","modified_gmt":"2022-03-02T15:37:47","slug":"jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej\/","title":{"rendered":"Jak vypo\u010d\u00edtat rychlost baz\u00e1ln\u00edho metabolismu a denn\u00ed energetick\u00fd v\u00fddej?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej\/#Co_je_to_energeticky_prijem_a_vydej\" title=\"Co je to energetick\u00fd p\u0159\u00edjem a v\u00fddej\">Co je to energetick\u00fd p\u0159\u00edjem a v\u00fddej<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej\/#Denni_energeticky_vydej_a_jeho_casti\" title=\"Denn\u00ed energetick\u00fd v\u00fddej a jeho \u010d\u00e1sti\">Denn\u00ed energetick\u00fd v\u00fddej a jeho \u010d\u00e1sti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vypocitat-rychlost-bazalniho-metabolismu-a-denni-energeticky-vydej\/#Zpusoby_vypoctu_energetickeho_vydeje\" title=\"Zp\u016fsoby v\u00fdpo\u010dtu energetick\u00e9ho v\u00fddeje&nbsp;\">Zp\u016fsoby v\u00fdpo\u010dtu energetick\u00e9ho v\u00fddeje&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Existuje n\u011bkolik vzorc\u016f, d\u00edky kter\u00fdm m\u016f\u017eete vypo\u010d\u00edtat rychlost baz\u00e1ln\u00edho metabolismu a vypo\u010d\u00edtat sv\u016fj denn\u00ed energetick\u00fd v\u00fddej.&nbsp;<strong>Hodnota energetick\u00e9ho v\u00fddeje&nbsp;<\/strong>b\u011bhem dne m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fdm \u00fadajem pro&nbsp;<strong>vyhodnocen\u00ed p\u0159\u00edjmu energie ze stravy&nbsp;a zm\u011bnu \u017eivotn\u00edho stylu.&nbsp;<\/strong>Poznejte prediktivn\u00ed vzorce, kter\u00e9 v\u00e1m prozrad\u00ed,&nbsp;<strong>kolik energie sp\u00e1l\u00ed&nbsp;<\/strong>v\u00e1\u0161&nbsp;<strong>baz\u00e1ln\u00ed metabolismus&nbsp;<\/strong>b\u011bhem dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_energeticky_prijem_a_vydej\"><\/span>Co je to energetick\u00fd p\u0159\u00edjem a v\u00fddej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lidsk\u00fd organismus pot\u0159ebuje na sv\u00e9 fungov\u00e1n\u00ed&nbsp;<strong>p\u0159ijmout energii&nbsp;<\/strong>ve form\u011b j\u00eddla a n\u00e1poj\u016f, kter\u00e9 p\u0159em\u011bn\u00ed a vyu\u017eije na&nbsp;<strong>r\u016fzn\u00e9 procesy,&nbsp;<\/strong>jako nap\u0159\u00edklad <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>fungov\u00e1n\u00ed org\u00e1n\u016f v t\u011ble<\/li><li>kontrakci sval\u016f<\/li><li>udr\u017een\u00ed t\u011blesn\u00e9 teploty<\/li><li>r\u016fst<\/li><\/ul>\n\n\n\n<p><strong>Ka\u017ed\u00e9 j\u00eddlo nebo n\u00e1poj&nbsp;<\/strong>m\u00e1 svou&nbsp;<strong>energetickou hodnotu,&nbsp;<\/strong>kterou ur\u010dit\u011b dob\u0159e zn\u00e1te z&nbsp;<strong>nutri\u010dn\u00edch tabulek&nbsp;<\/strong>na obalu potravin.&nbsp;Hodnota t\u00e9to energie se uv\u00e1d\u00ed v&nbsp;<strong>kalori\u00edch,&nbsp;<\/strong>ale i&nbsp;<strong>joulech,&nbsp;<\/strong>p\u0159esn\u011bji&nbsp;<strong>kilojoulech.&nbsp;<\/strong>Co tato \u010d\u00edseln\u00e1 hodnota ozna\u010duje, je pro mnoh\u00e9 z\u00e1hadou, a proto si vysv\u011btl\u00edme&nbsp;<strong>rozd\u00edl mezi kaloriemi a jouly.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Jouly vs. kalorie<\/strong><\/h3>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, pro\u010d&nbsp;<strong>existuj\u00ed ob\u011b jednotky a jejich hodnoty jsou odli\u0161n\u00e9,&nbsp;<\/strong>p\u0159itom vyjad\u0159uj\u00ed&nbsp;<strong>stejn\u00fd \u00fadaj?&nbsp;<\/strong>Energie z j\u00eddla byla&nbsp;<strong>kdysi&nbsp;<\/strong>uv\u00e1d\u011bna&nbsp;<strong>pouze v kalori\u00edch,&nbsp;<\/strong>to v\u0161ak nen\u00ed koherentn\u00ed&nbsp;<strong>jednotka termochemick\u00e9 energie.&nbsp;<\/strong>Jednotka&nbsp;<strong>joule (j)&nbsp;<\/strong>pat\u0159\u00ed do&nbsp;<strong>mezin\u00e1rodn\u00edho syst\u00e9mu jednotek (SI),&nbsp;<\/strong>a mo\u017en\u00e1 si ji pamatujete z hodin fyziky.&nbsp;<strong>Joule&nbsp;<\/strong>je&nbsp;<strong>energie vydan\u00e1 p\u0159i p\u0159enosu&nbsp;1 kg&nbsp;<\/strong>na vzd\u00e1lenosti&nbsp;<strong>1 metru&nbsp;<\/strong>silou&nbsp;<strong>1 Newton.&nbsp;<\/strong>Vzpom\u00edn\u00e1te si?&nbsp;Jednotka joule je pou\u017e\u00edv\u00e1na pro&nbsp;<strong>v\u00fdpo\u010det lidsk\u00e9 energie,&nbsp;<\/strong>proto by p\u0159i v\u00fdpo\u010dtu&nbsp;<strong>energetick\u00e9 hodnoty j\u00eddla&nbsp;<\/strong>m\u011bl b\u00fdt rovn\u011b\u017e pou\u017eit joule.&nbsp;<strong>Uv\u00e1d\u011bn\u00ed&nbsp;<\/strong>energie&nbsp;<strong>pouze v joulech je doporu\u010deno&nbsp;<\/strong>ji\u017e&nbsp;<strong>v\u00edce ne\u017e 30 let&nbsp;<\/strong>a pro spot\u0159ebitele, v\u011bdce i ,,nev\u011bdce&#8221; je i po t\u00e9to dob\u011b&nbsp;<strong>obt\u00ed\u017en\u00e9 opustit starou jednotku.&nbsp;<\/strong>Na obalech produkt\u016f najdete hodnotu v kalori\u00edch, joulech nebo kilojoulech.&nbsp;Je mo\u017en\u00e9, \u017ee se kalorie \u010dasem p\u0159estanou pou\u017e\u00edvat, ale do t\u00e9 doby nen\u00ed na \u0161kodu zn\u00e1t mezi nimi rozd\u00edl.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jednotky_energetickej_hodnoty-min.JPG\" alt=\"jak\u00fd je rozd\u00edl mezi kalorie a joulami\" width=\"843\" height=\"567\" title=\"Jak\u00fd je rozd\u00edl mezi kaloriemi a jouly\"\/><\/figure><\/div>\n\n\n\n<p><strong>Potraviny&nbsp;<\/strong>a j\u00eddlo maj\u00ed&nbsp;<strong>odli\u0161nou energetickou hodnotu,&nbsp;<\/strong>kter\u00e1 z\u00e1vis\u00ed na obsahu makronutrient\u016f.&nbsp;Odli\u0161n\u00e9 jsou potraviny, ale li\u0161\u00ed se i&nbsp;<strong>p\u0159\u00edjem energie v p\u0159\u00edpad\u011b \u010dlov\u011bka,&nbsp;<\/strong>proto\u017ee ka\u017ed\u00fd z n\u00e1s m\u00e1 jin\u00e9 energetick\u00e9 po\u017eadavky, za co\u017e m\u016f\u017ee n\u011bkolik faktor\u016f&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>genetika<\/li><li>pohlav\u00ed<\/li><li>t\u011blesn\u00e1 hmotnost<\/li><li>velikost t\u011bla<\/li><li>fyzick\u00e1 aktivita<\/li><li>klima, ve kter\u00e9m \u017eijeme<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro lep\u0161\u00ed porozum\u011bn\u00ed obsahu energie v potravin\u00e1ch je nejlep\u0161\u00ed za\u010d\u00edt&nbsp;<strong>pom\u011brem joul\u016f a kalori\u00ed.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kcal (kilokalorie) = 1 000 cal (kalori\u00ed)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kJ (kilojoule) = 1 000 joul\u016f<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 MJ (megajoule) = 1 000 kJ nebo 1 000 000 joul\u016f<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kilokalorie (kcal) = 4,184 kilojoul\u016f (kJ)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto je z\u00e1kladn\u00ed v\u00fdchodisko.&nbsp;P\u0159ejd\u011bme nyn\u00ed k&nbsp;<strong>potravin\u00e1m&nbsp;<\/strong>a jejich&nbsp;<strong>energetick\u00e9 hodnot\u011b,&nbsp;<\/strong>nutrienty jsou se\u0159azeny&nbsp;<strong>od nejenergeti\u010dt\u011bj\u0161\u00edho&nbsp;<\/strong>po \u017eivinu s&nbsp;<strong>nejmen\u0161\u00edm obsahem energie:<\/strong> <span style=\"color: #ff6600;\">[1] [4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Tuky<\/strong> &#8211; 9 kcal (37 kJ)\/g<\/li><li><strong>Alkohol*<\/strong> &#8211; 7 kcal (29 kJ)\/g<\/li><li><strong>B\u00edlkoviny<\/strong> &#8211; 4 kcal (17 kJ)\/g<\/li><li><strong>Sacharidy<\/strong> &#8211; 3,75 kcal (16 kJ)\/g<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>* Alkohol byl do seznamu za\u0159azen proto, \u017ee jeho konzumac\u00ed se&nbsp;<strong>zv\u00fd\u0161\u00ed energetick\u00fd p\u0159\u00edjem,&nbsp;<\/strong>av\u0161ak<strong> nejde o nutrient,&nbsp;<\/strong>proto\u017ee m\u00e1&nbsp;<strong>negativn\u00ed vliv&nbsp;<\/strong>na&nbsp;<strong>fyzick\u00fd r\u016fst, v\u00fdvoj a regeneraci.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/energetick_hodnota_makronutrientov-min.jpeg\" alt=\"energetick\u00e1 hodnota makronutrient\u016f\" width=\"843\" height=\"567\" title=\"Jak\u00e1 je energetick\u00e1 hodnota makronutrient\u016f\"\/><\/figure><\/div>\n\n\n\n<p>P\u0159\u00edjem energie ze stravy by m\u011bl b\u00fdt v rovin\u011b, aby se p\u0159ede\u0161lo&nbsp;<strong>n\u00e1r\u016fstu hmotnosti a obezit\u011b.&nbsp;<\/strong>Ur\u010dit\u011b zn\u00e1te obecn\u011b za\u017eit\u00e9 tvrzen\u00ed, \u017ee&nbsp;<strong>p\u0159\u00edjem a v\u00fddej energie by se m\u011bl rovnat.&nbsp;<\/strong>P\u0159i p\u0159epo\u010dtu na&nbsp;<strong>jedno j\u00eddlo&nbsp;<\/strong>by&nbsp;<strong>energetick\u00e1 hodnota&nbsp;<\/strong>m\u011bla \u010dinit&nbsp;<strong>1 a\u017e 1,4 kcal\/g,&nbsp;<\/strong>tud\u00ed\u017e 4,2 a\u017e 6,3 kJ\/g.&nbsp;<strong>Riziko n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti&nbsp;<\/strong>a obezity vznik\u00e1 v p\u0159\u00edpad\u011b, \u017ee j\u00eddlo m\u00e1 obsah energie&nbsp;<strong>nad 2,5 kcal\/g.&nbsp;<\/strong>Nedok\u00e1\u017eete si to p\u0159edstavit?&nbsp;V\u00e1\u0161 ob\u011bd sest\u00e1v\u00e1 z v\u00edce potravin, kter\u00e9 maj\u00ed&nbsp;<strong>odli\u0161n\u00fd obsah nutrient\u016f,&nbsp;<\/strong>a proto i&nbsp;<strong>energetickou hodnotu.&nbsp;<\/strong>Ob\u011bd m\u016f\u017ee tvo\u0159it nap\u0159\u00edklad&nbsp;<strong>maso, p\u0159\u00edloha a sal\u00e1t&nbsp;<\/strong>s hmotnost\u00ed <strong>500 g.&nbsp;<\/strong>Je v\u0161ak rozd\u00edl, pokud t\u011bchto&nbsp;500 g&nbsp;p\u0159edstavuje&nbsp;<strong>200 g&nbsp;masa,&nbsp;150 g&nbsp;hranolek a&nbsp;150 g&nbsp;sal\u00e1tu,&nbsp;<\/strong>nebo&nbsp;<strong>200 g&nbsp;masa,&nbsp;50 g&nbsp;hranolek a&nbsp;250 g&nbsp;sal\u00e1tu.&nbsp;<\/strong>V\u00fdsledn\u00e9 chody budou m\u00edt&nbsp;<strong>odli\u0161nou energetickou hodnotu.&nbsp;<\/strong>Organismus vyu\u017e\u00edv\u00e1 energii z j\u00eddla na ji\u017e zm\u00edn\u011bn\u00e9 procesy, pro lep\u0161\u00ed p\u0159edstavu m\u016f\u017eeme tvrdit, \u017ee&nbsp;<strong>1 kcal&nbsp;<\/strong>je mno\u017estv\u00ed&nbsp;<strong>tepla&nbsp;<\/strong>pot\u0159ebn\u00e9ho pro&nbsp;<strong>n\u00e1r\u016fst teploty 1 litru&nbsp;<\/strong>vody&nbsp;<strong>o&nbsp;1\u00b0C.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30248,6086,36262,34501,9061,46228,37996,37054,30340\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Denni_energeticky_vydej_a_jeho_casti\"><\/span>Denn\u00ed energetick\u00fd v\u00fddej a jeho \u010d\u00e1sti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete zredukovat svou hmotnost nebo si ji alespo\u0148 udr\u017eet a nep\u0159ib\u00edrat?&nbsp;A\u0165 u\u017e jsou va\u0161e c\u00edle jak\u00e9koliv, tou\u017e\u00edte dos\u00e1hnout \u017e\u00e1dan\u00e9ho&nbsp;<strong>pom\u011bru mezi p\u0159\u00edjmem a v\u00fddejem energie.&nbsp;<\/strong>P\u0159esn\u011bji&nbsp;\u0159e\u010deno, pot\u0159ebujete&nbsp;<strong>zn\u00e1t denn\u00ed v\u00fddej energie,&nbsp;<\/strong>na jeho\u017e z\u00e1klad\u011b si m\u016f\u017eete p\u0159izp\u016fsobit&nbsp;<strong>p\u0159\u00edjem energie z j\u00eddla&nbsp;<\/strong>nebo&nbsp;<strong>upravit samotn\u00fd v\u00fddej.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/denn_energetick_v_daj-min.jpg\" alt=\"denn\u00ed energetick\u00fd v\u00fddej\" width=\"843\" height=\"567\" title=\"Jak\u00fd je ide\u00e1ln\u00ed denn\u00ed energetick\u00fd v\u00fddej\"\/><\/figure><\/div>\n\n\n\n<p><strong>Celkov\u00fd denn\u00ed v\u00fddej energie&nbsp;<\/strong>je zn\u00e1m\u00fd v anglick\u00e9m jazyce pod zkratkou&nbsp;<strong>TDEE (Total Daily Energy Expenditure).&nbsp;<\/strong>P\u0159edstavuje celkov\u00fd&nbsp;<strong>po\u010det kalori\u00ed,&nbsp;<\/strong>kter\u00e9&nbsp;<strong>sp\u00e1l\u00edte b\u011bhem dne&nbsp;<\/strong>a ur\u010duj\u00ed ho <strong>4 slo\u017eky<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Rychlost baz\u00e1ln\u00edho metabolismu<\/strong>&nbsp;(Basal Metabolic Rate)<\/li><li><strong>Termick\u00fd efekt j\u00eddla&nbsp;<\/strong>(Thermic Effect of Food)<\/li><li><strong>Termogeneze aktivity bez cvi\u010den\u00ed&nbsp;<\/strong>(Non-Exercise Activity Thermogenesis)<\/li><li><strong>Termick\u00fd efekt aktivity<\/strong>&nbsp;(cvi\u010den\u00ed) (Thermic Effect of Activity)<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Matematicky zobrazeno, celkov\u00fd denn\u00ed v\u00fddej energie se rovn\u00e1 sou\u010dtu t\u011bchto 4 slo\u017eek.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>TDEE = BMR + TEF + NEAT + TEA<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Baz\u00e1ln\u00ed metabolismus&nbsp;<\/strong>vyr\u00e1b\u00ed energii pro fungov\u00e1n\u00ed&nbsp;<strong>z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed,&nbsp;<\/strong>nap\u0159\u00edklad d\u00fdch\u00e1n\u00ed a transport krve v lidsk\u00e9m t\u011ble.&nbsp;Funguje, i kdy\u017e moment\u00e1ln\u011b nic ned\u011bl\u00e1te a odpo\u010d\u00edv\u00e1te ve\u010der u TV.&nbsp;Do baz\u00e1ln\u00edho metabolismu v\u0161ak&nbsp;<strong>nepat\u0159\u00ed fyzick\u00e1 aktivita,&nbsp;<\/strong>kterou b\u011bhem dne provedeme,&nbsp;<strong>ani tr\u00e1ven\u00ed&nbsp;<\/strong>potravy.&nbsp;<strong>Rychlost baz\u00e1ln\u00edho metabolismu&nbsp;<\/strong>p\u0159edstavuje kalorie, kter\u00e9 t\u011blo pro tyto pot\u0159eby sp\u00e1l\u00ed.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image00029-min.jpeg\" alt=\"rychlost baz\u00e1ln\u00edho metabolismu\" width=\"843\" height=\"567\" title=\"Jak ovlivnit rychlost baz\u00e1ln\u00edho metabolismu\"\/><\/figure><\/div>\n\n\n\n<p><strong>Termick\u00fd efekt j\u00eddla&nbsp;<\/strong>p\u0159edstavuje&nbsp;<strong>kalorie,&nbsp;<\/strong>kter\u00e9 t\u011blo sp\u00e1l\u00ed ji\u017e&nbsp;<strong>b\u011bhem zpracov\u00e1n\u00ed potravy.&nbsp;<\/strong>Lidsk\u00fd organismus pot\u0159ebuje energii i na \u0161t\u011bpen\u00ed a zpracov\u00e1n\u00ed j\u00eddla.&nbsp;<strong>Makronutrienty&nbsp;<\/strong>maj\u00ed&nbsp;<strong>odli\u0161n\u00fd termick\u00fd efekt &#8211; b\u00edlkoviny (20 &#8211; 35%), sacharidy (5-15%) a tuky (0 &#8211; 5%).&nbsp;<\/strong>Co procenta p\u0159edstavuj\u00ed?&nbsp;Zkuste si to p\u0159edstavit nap\u0159\u00edklad na&nbsp;<strong>100 kalori\u00edch&nbsp;<\/strong>uveden\u00fdch nutrient\u016f.&nbsp;B\u011bhem tr\u00e1ven\u00ed&nbsp;<strong>100 kalori\u00ed b\u00edlkovin&nbsp;<\/strong>se p\u0159i&nbsp;<strong>tr\u00e1ven\u00ed sp\u00e1l\u00ed 20 &#8211; 35&nbsp;kalori\u00ed,&nbsp;<\/strong>u tuk\u016f a sacharid\u016f je to samoz\u0159ejm\u011b m\u00e9n\u011b.&nbsp;Pokud do stravov\u00e1n\u00ed zahrnete&nbsp;<strong>slo\u017eky bohat\u00e9 na protein, zv\u00fd\u0161\u00edte&nbsp;<\/strong>t\u00edm&nbsp;<strong>termick\u00fd efekt j\u00eddla&nbsp;<\/strong>a po\u010det kalori\u00ed, o kter\u00e9 se organismus postar\u00e1 u\u017e p\u0159i tr\u00e1ven\u00ed.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Termogeneze aktivity bez cvi\u010den\u00ed&nbsp;<\/strong>je&nbsp;<strong>\u010d\u00e1st kalori\u00ed,&nbsp;<\/strong>kter\u00e9 b\u011bhem dne sp\u00e1l\u00edte r\u016fzn\u00fdmi \u010dinnostmi&nbsp;<strong>mimo cvi\u010den\u00ed, sp\u00e1nku a j\u00eddla.&nbsp;<\/strong>Do t\u00e9to kategorie pat\u0159\u00ed b\u011b\u017en\u00e1&nbsp;<strong>ch\u016fze b\u011bhem dne, ven\u010den\u00ed psa&nbsp;<\/strong>nebo tak\u00e9&nbsp;<strong>nakupov\u00e1n\u00ed.&nbsp;<\/strong>Tato slo\u017eka se m\u016f\u017ee u lid\u00ed li\u0161it, proto\u017ee&nbsp;<strong>manu\u00e1ln\u011b pracuj\u00edc\u00ed lid\u00e9&nbsp;<\/strong>budou m\u00edt&nbsp;<strong>hodnotu v\u00fdrazn\u011b vy\u0161\u0161\u00ed&nbsp;<\/strong>ne\u017e lid\u00e9 se sedav\u00fdm zam\u011bstn\u00e1n\u00edm.&nbsp;<strong>Termogeneze bez cvi\u010den\u00ed&nbsp;<\/strong>m\u016f\u017ee hr\u00e1t d\u016fle\u017eitou roli p\u0159i&nbsp;<strong>regulaci t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong>V\u011bdc\u016fm v\u0161ak zat\u00edm nen\u00ed zn\u00e1m mechanismus, kter\u00fd reguluje tento typ termogeneze.&nbsp;Nezapom\u00ednejte na fakt, \u017ee i \u017eehlen\u00ed, ch\u016fze do schod\u016f nebo b\u011b\u017en\u00e1 denn\u00ed aktivita m\u00e1 vliv na metabolismus.&nbsp;<span style=\"color: #ff6600;\">[5] [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/zdravyy-1124x749.jpg\" alt=\"Jak funguje termick\u00fd efekt potravin\" class=\"wp-image-219723\" width=\"843\" height=\"562\" title=\"Jak funguje termick\u00fd efekt potravin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zdravyy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zdravyy-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zdravyy-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zdravyy.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Termick\u00fd efekt aktivity&nbsp;<\/strong>je p\u0159esn\u00fdm opakem&nbsp;<strong>termogeneze bez cvi\u010den\u00ed,&nbsp;<\/strong>jde o&nbsp;<strong>\u010d\u00e1st kalori\u00ed,&nbsp;<\/strong>kter\u00e9 t\u011blo&nbsp;<strong>sp\u00e1l\u00ed p\u0159i cvi\u010den\u00ed.&nbsp;<\/strong>Pat\u0159\u00ed sem&nbsp;<strong>v\u0161echny typy tr\u00e9nink\u016f,&nbsp;<\/strong>nap\u0159\u00edklad silov\u00e9 cvi\u010den\u00ed, kardio tr\u00e9nink nebo CrossFit.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zpusoby_vypoctu_energetickeho_vydeje\"><\/span>Zp\u016fsoby v\u00fdpo\u010dtu energetick\u00e9ho v\u00fddeje&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje n\u011bkolik vzorc\u016f, kter\u00fdmi lze vypo\u010d\u00edtat energetick\u00fd v\u00fddej.&nbsp;Pat\u0159\u00ed mezi n\u011b vzorce&nbsp;<strong>Harris-Benedict&nbsp;<\/strong>nebo&nbsp;<strong>Mifflin-St Jeor&nbsp;<\/strong>pro v\u00fdpo\u010det rychlosti baz\u00e1ln\u00edho metabolismu, jejich\u017e v\u00fdsledky m\u016f\u017eete pou\u017e\u00edt s&nbsp;<strong>Katch-McArdle multiplik\u00e1torem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Harris-Benedict vzorec<\/strong><\/h3>\n\n\n\n<p><strong>Vzorec Harris-Benedict&nbsp;<\/strong>je jeden z nejzn\u00e1m\u011bj\u0161\u00edch zp\u016fsob\u016f, jak vypo\u010d\u00edtat&nbsp;<strong>baz\u00e1ln\u00ed energetick\u00fd v\u00fddej.&nbsp;Harris-Benedictov\u00e9 vzorce&nbsp;<\/strong>byly vytvo\u0159eny v roce 1919 na z\u00e1klad\u011b studie, kterou publikovali&nbsp;<strong>James Arthur Harris a Francis Gano Benedict.&nbsp;<\/strong>Vznikly za \u00fa\u010delem vytvo\u0159en\u00ed&nbsp;<strong>standard\u016f baz\u00e1ln\u00edho energetick\u00e9ho v\u00fddeje&nbsp;<\/strong>a pro&nbsp;<strong>srovn\u00e1n\u00ed s energetick\u00fdm v\u00fddejem&nbsp;<\/strong>lid\u00ed trp\u00edc\u00edch r\u016fzn\u00fdmi nemocemi, nap\u0159\u00edklad&nbsp;<strong>cukrovkou.&nbsp;<\/strong>Vzorce jsou jednou z&nbsp;<strong>nejb\u011b\u017en\u011bj\u0161\u00edch metod&nbsp;<\/strong>a byly pou\u017e\u00edv\u00e1ny a\u017e do roku 1990, kdy byl publikov\u00e1n nov\u00fd&nbsp;<strong>vzorec Mifflin St Jeor.&nbsp;Vzorce Harris-Benedict&nbsp;<\/strong>maj\u00ed ji\u017e&nbsp;<strong>v\u00edce ne\u017e 100 let&nbsp;<\/strong>a jejich data byla upravena v roce 1984 pro zlep\u0161en\u00ed p\u0159esnosti.&nbsp;Je v\u0161ak ohromn\u00e9 uv\u011bdomit si, \u017ee&nbsp;<strong>rychlost baz\u00e1ln\u00edho metabolismu&nbsp;<\/strong>byla zkoum\u00e1na ji\u017e na&nbsp;<strong>za\u010d\u00e1tku p\u0159ede\u0161l\u00e9ho stolet\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sou\u010d\u00e1st\u00ed vzorc\u016f Harris-Benedict&nbsp;<\/strong>je t\u011blesn\u00e1&nbsp;<strong>hmotnost, v\u00fd\u0161ka, v\u011bk a pohlav\u00ed.&nbsp;<\/strong>Dok\u00e1\u017eete si d\u00edky nim jednodu\u0161e vypo\u010d\u00edtat&nbsp;<strong>rychlost sv\u00e9ho baz\u00e1ln\u00edho metabolismu&nbsp;<\/strong>za den, a t\u00edm zjistit,&nbsp;<strong>kolik kalori\u00ed&nbsp;<\/strong>pot\u0159ebujete denn\u011b p\u0159ijmout&nbsp;<strong>pro udr\u017een\u00ed hmotnosti.&nbsp;<\/strong>Hodnoty<strong>BMR<\/strong><strong>&nbsp;<\/strong>m\u016f\u017eete n\u00e1sledn\u011b pou\u017e\u00edt pro&nbsp;<strong>v\u00fdpo\u010det celkov\u00e9ho denn\u00edho v\u00fddeje energie.&nbsp;<\/strong><span style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR (u mu\u017ee) <\/strong>= 66,47 + (13,75 x hmotnost v kg) + (5,003 x v\u00fd\u0161ka v cm) &#8211; (6,755 x v\u011bk v letech)<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR (u \u017eeny) <\/strong>= 655,1 + (9,563 x hmotnost v kg) + (1,85 x v\u00fd\u0161ka v cm) &#8211; (4,676 x v\u011bk v letech)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste tedy 30let\u00e1 \u017eena s v\u00fd\u0161kou 165 cm a v\u00e1hou 55 kg, vzorec bude vypadat n\u011bjak takto:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR<\/strong> = 655,1 + (9,563 x 55) + (1,85 x 165) &#8211; (4,676 x 30)<\/p>\n\n\n\n<p class=\"has-text-align-center\">655,1 + 525,954 + 305,25 &#8211; 140,28 = <strong>1346,024 kcal<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>BMR <\/strong>je tedy&nbsp;<strong>1346,024 kalori\u00ed za den.&nbsp;<\/strong>Tolik sp\u00e1l\u00ed va\u0161e t\u011blo kalori\u00ed d\u00edky baz\u00e1ln\u00edmu metabolismu za den.&nbsp;Minim\u00e1ln\u00ed po\u010det kalori\u00ed, kter\u00e9 pot\u0159ebujete denn\u011b p\u0159ijmout pro zdrav\u00e9 fungov\u00e1n\u00ed organismu, je&nbsp;<strong>1346 kalori\u00ed.&nbsp;<\/strong>Zkuste si i vy vypo\u010d\u00edtat svou rychlost baz\u00e1ln\u00edho metabolismu.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pou\u017eit\u00edm v\u00fdsledku&nbsp;<strong>Harris-Benedict vzorc\u016f&nbsp;<\/strong>z\u00edsk\u00e1te hodnotu <strong>BMR<\/strong>, a tu m\u016f\u017eete vyn\u00e1sobit <strong>Katch-McArdle multiplik\u00e1torem&nbsp;<\/strong>pro v\u00fdpo\u010det&nbsp;<strong>celkov\u00e9ho denn\u00edho v\u00fddeje energie.&nbsp;<\/strong>Pro mo\u017enost p\u0159epo\u010d\u00edtat sv\u016fj celodenn\u00ed v\u00fddej energie uv\u00e1d\u00edme standardn\u00ed Katch-McArdle multiplik\u00e1tory, a tak\u00e9 jejich upravenou verzi od Michaela Matthewse. <span style=\"color: #ff6600;\">[5] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1,2 = sedav\u00fd <\/strong>(minim\u00e1ln\u00ed nebo \u017e\u00e1dn\u00e9 cvi\u010den\u00ed)<\/p>\n\n\n\n<p><strong>1,375 = m\u00edrn\u00e1 aktivita<\/strong> (1 &#8211; 3 dn\u00ed b\u011bhem t\u00fddne lehk\u00e9 cvi\u010den\u00ed nebo sport)<\/p>\n\n\n\n<p><strong>1,55 = st\u0159edn\u00ed aktivita<\/strong> (3 &#8211; 5 dn\u00ed b\u011bhem t\u00fddne pr\u016fm\u011brn\u00e9 cvi\u010den\u00ed nebo sport)<\/p>\n\n\n\n<p><strong>1,725 = vysok\u00e1 aktivita<\/strong> (6 &#8211; 7 dn\u00ed b\u011bhem t\u00fddne t\u011b\u017ek\u00e9 cvi\u010den\u00ed nebo sport)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdroje definuj\u00ed i multiplik\u00e1tor s hodnotou 1.9, ale odli\u0161n\u00fdm definov\u00e1n\u00edm aktivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1,9 = extr\u00e9mn\u011b vysok\u00e1 aktivita<\/strong> (t\u011b\u017ek\u00fd tr\u00e9nink, t\u011b\u017ek\u00e1 manu\u00e1ln\u00ed pr\u00e1ce, tr\u00e9nink 2x denn\u011b) <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>1,9 = extra aktivita<\/strong> (6 &#8211; 7 dn\u00ed b\u011bhem t\u00fddne t\u011b\u017ek\u00e9 cvi\u010den\u00ed nebo sport a fyzick\u00e1 pr\u00e1ce)&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Harris-Benedict_vzorec-min.jpg\" alt=\"Harris-Benedict vzorec\" width=\"843\" height=\"567\" title=\"Harris-Benedict vzorec\"\/><\/figure><\/div>\n\n\n\n<p>V\u00e1\u0161 celodenn\u00ed energetick\u00fd v\u00fddej vypo\u010d\u00edt\u00e1te n\u00e1soben\u00edm multiplik\u00e1toru s rychlost\u00ed baz\u00e1ln\u00edho metabolismu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>TDEE = <strong>BMR <\/strong>x Katch-McArdle multiplik\u00e1tor<\/p>\n\n\n\n<p>TDEE = 1346,024 x 1,375 (<span class=\"goog-text-highlight\">v p\u0159\u00edpad\u011b, \u017ee jste \u017eena, kter\u00e1 cvi\u010d\u00ed nap\u0159\u00edklad 2x t\u00fddn\u011b)<\/span><\/p>\n\n\n\n<p>TDEE = <strong>1850,783 kalori\u00ed. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Michael Matthews&nbsp;<\/strong>v\u0161ak uv\u00e1d\u00ed i&nbsp;<strong>upraven\u00e9 multiplik\u00e1tory.&nbsp;<\/strong>Autor nevych\u00e1z\u00ed z v\u00fdzkumu, ale z&nbsp;<strong>praxe s tis\u00edci lidmi.&nbsp;<\/strong>Podle n\u011bj m\u016f\u017ee doj\u00edt k&nbsp;<strong>nadhodnocen\u00ed&nbsp;<\/strong>mno\u017estv\u00ed&nbsp;<strong>spalovan\u00e9 energie.&nbsp;<\/strong>Pou\u017eit\u00edm standardn\u00edch multiplik\u00e1tor\u016f se m\u016f\u017ee st\u00e1t, \u017ee se dostanete do p\u0159\u00edli\u0161&nbsp;<strong>mal\u00e9ho kalorick\u00e9ho deficitu&nbsp;<\/strong>a&nbsp;<strong>velk\u00e9ho p\u0159ebytku p\u0159i nab\u00edr\u00e1n\u00ed.&nbsp;<\/strong>V\u00fdsledkem bude men\u0161\u00ed \u00fabytek tuku b\u011bhem r\u00fdsov\u00e1n\u00ed a nadm\u011brn\u00fd p\u0159\u00edr\u016fstek tuku v objemov\u00e9 f\u00e1zi.&nbsp;Upraven\u00e9 multiplik\u00e1tory podle Matthewse poskytnou&nbsp;<strong>lep\u0161\u00ed v\u00fdchoz\u00ed bod.&nbsp;<\/strong>Jejich pou\u017eit\u00ed je stejn\u00e9 jako u standardn\u00edch multiplik\u00e1tor\u016f.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1,15 = sedav\u00fd <\/strong>(minim\u00e1ln\u00ed nebo \u017e\u00e1dn\u00e9 cvi\u010den\u00ed)<\/p>\n\n\n\n<p><strong>1,2 a\u017e 1,35 = m\u00edrn\u00e1 aktivita<\/strong> (<span class=\"goog-text-highlight\">1 &#8211; 3 h cvi\u010den\u00ed nebo sportu do t\u00fddne)<\/span><\/p>\n\n\n\n<p><strong>1,4 a\u017e 1,55 = st\u0159edn\u00ed aktivita<\/strong> (4 &#8211; 6 h cvi\u010den\u00ed nebo sportu do t\u00fddne)<\/p>\n\n\n\n<p><strong>1,6 a\u017e 1,75 = vysok\u00e1 aktivita<\/strong> (7 &#8211; 9 h cvi\u010den\u00ed nebo sportu do t\u00fddne)<\/p>\n\n\n\n<p><strong>1,8 a\u017e 1,95 = extra vysok\u00e1 aktivita<\/strong> (10 a&nbsp;v\u00edce h cvi\u010den\u00ed nebo sportu do t\u00fddne)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pou\u017eit\u00ed standardn\u00edch nebo upraven\u00fdch multiplik\u00e1tor\u016f pro v\u00fdpo\u010det v\u00fddeje energie je na v\u00e1s a va\u0161em rozhodnut\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_po_et_energetick_ho_v_daja-min.JPG\" alt=\"v\u00fdpo\u010det energetick\u00e9ho v\u00fddeje\" width=\"843\" height=\"567\" title=\"v\u00fdpo\u010det energetick\u00e9ho v\u00fddeje\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Vzorec Mifflin-St Jeor<\/strong><\/h3>\n\n\n\n<p>Vzorec zn\u00e1m\u00fd jako&nbsp;<strong>Mifflin-St Jeor&nbsp;<\/strong>je rovn\u011b\u017e jako Harris-Benedict ur\u010den\u00fd k&nbsp;<strong>v\u00fdpo\u010dtu energetick\u00e9ho v\u00fddeje.&nbsp;<\/strong>Poprv\u00e9 byl vyd\u00e1n ve studii t\u011bchto p\u00e1n\u016f&nbsp;<strong>v roce&nbsp;1990,&nbsp;<\/strong>a&nbsp;tehdy byl pova\u017eov\u00e1n za&nbsp;<strong>nov\u011bj\u0161\u00ed verzi vzorce Harris-Benedict&nbsp;<\/strong>a tak\u00e9 vhodn\u011bj\u0161\u00ed pro&nbsp;<strong>modern\u00ed \u017eivotn\u00ed styl.&nbsp;<\/strong>Rozd\u00edl v hodnot\u00e1ch mezi nov\u00fdm a star\u0161\u00edm modelem je p\u0159ibli\u017en\u011b 5%, s&nbsp;<strong>vy\u0161\u0161\u00ed p\u0159esnost\u00ed&nbsp;<\/strong>v&nbsp;<strong>Mifflin-St Jeorov\u00e9m vzorci.&nbsp;<\/strong>Pro srovn\u00e1n\u00ed uv\u00e1d\u00edme vzorec pro mu\u017ee a \u017eenu, ale i p\u0159\u00edklad&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>BMR (u mu\u017ee)<\/strong> = (10 x hmotnost v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (5 x v\u011bk v letech) + 5<\/p>\n\n\n\n<p><strong>BMR (u \u017eeny)<\/strong> = (10 x hmotnost v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (5 x v\u011bk v letech) &#8211; 161<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b jako u vzorce&nbsp;<strong>Harris-Benedict,&nbsp;<\/strong>i <strong>Mifflin-St Jeor,&nbsp;<\/strong>m\u016f\u017eete n\u00e1sledn\u011b pou\u017e\u00edt k p\u0159epo\u010dtu <strong>TDEE<\/strong> pou\u017eit\u00edm <strong>Katch-McArdle multiplik\u00e1tor\u016f.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/B_EZEN-03-min.jpg\" alt=\"kalkula\u010dka pro v\u00fdpo\u010det baz\u00e1ln\u00edho metabolismu BMR\" width=\"843\" height=\"567\" title=\"kalkula\u010dka pro v\u00fdpo\u010det baz\u00e1ln\u00edho metabolismu BMR\"\/><\/figure><\/div>\n\n\n\n<p>Chcete si vypo\u010d\u00edtat sv\u016fj denn\u00ed energetick\u00fd v\u00fddej podle vzorce Mifflin-St Jeor, ale nechce se v\u00e1m pracn\u011b po\u010d\u00edtat na kalkula\u010dce? Pou\u017eijte na\u0161i <a href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online BMR kalkula\u010dku<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Studie z roku 2005&nbsp;<\/strong>zkoumala literaturu z d\u016fvod\u016f ov\u011b\u0159en\u00ed&nbsp;<strong>p\u0159esnosti prediktivn\u00edch vzorc\u016f.&nbsp;<\/strong>V z\u00e1v\u011bru uv\u00e1d\u00ed, \u017ee mezi&nbsp;<strong>nej\u010dast\u011bji pou\u017e\u00edvan\u00e9 vzorce&nbsp;<\/strong>v klinick\u00e9 praxi jsou vzorce&nbsp;<span style=\"color: #ff6600;\">[13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Harris-Benedict, <\/strong><\/li><li><strong>Mifflin-St Jeor, <\/strong><\/li><li><strong>Owen<\/strong><\/li><li><strong>World Health Organization\/Food and Agriculture Organization\/United Nations University [WHO\/FAO\/UNU]<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ze zm\u00edn\u011bn\u00fdch vzorc\u016f byl&nbsp;<strong>nejp\u0159esn\u011bj\u0161\u00ed Mifflin-St Jeor&nbsp;<\/strong>a m\u011bl&nbsp;<strong>neju\u017e\u0161\u00ed rozsah chyb.&nbsp;<\/strong>Mifflin-St Jeor predikoval rychlost odpo\u010dinkov\u00e9ho metabolismu v rozsahu&nbsp;<strong>10% od m\u011b\u0159en\u00e9 hodnoty&nbsp;<\/strong>u n\u011bkolika neob\u00e9zn\u00edch i ob\u00e9zn\u00edch lid\u00ed ne\u017e jin\u00e9 vzorce.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jste si jist\u011b v\u0161imli,&nbsp;<strong>krom\u011b Harris-Benedict a Mifflin-ST Jeor&nbsp;<\/strong>existuj\u00ed&nbsp;<strong>i jin\u00e9 vzorce&nbsp;<\/strong>pro v\u00fdpo\u010det v\u00fddeje energie.&nbsp;Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad&nbsp;<strong>Katch-McArdle, Katch-McArdle (Hybrid), Cunningham&nbsp;<\/strong>nebo&nbsp;<strong>revidovan\u00e1 verze Harris-Benedict&nbsp;<\/strong>z roku 1984. Na internetu najdete kalkula\u010dky, kter\u00e9 to p\u0159epo\u010dtou za v\u00e1s a sta\u010d\u00ed pouze vlo\u017eit sv\u00e9 osobn\u00ed parametry.&nbsp;V\u00fdsledky zmi\u0148ovan\u00e9 studie z roku 2005 v\u0161ak poukazuj\u00ed na fakt, \u017ee jde pouze o prediktivn\u00ed vzorce.&nbsp;Mohou se tedy do jist\u00e9 m\u00edry vzdalovat od re\u00e1ln\u00e9 hodnoty.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Vzorec_Mifflin-St_Jeor-min.png\" alt=\"Vzorec Mifflin-St Jeor\" width=\"843\" height=\"567\" title=\"Vzorec Mifflin-St Jeor\"\/><\/figure><\/div>\n\n\n\n<p>V\u00fdsledn\u00e9 hodnoty mohou p\u0159edstavovat sm\u011brodatn\u00fd \u00fadaj, ale t\u011b\u017eko \u0159\u00edct, jestli to na v\u00e1s bude 100% sed\u011bt.&nbsp;V\u011b\u0159\u00edme, \u017ee n\u011bkter\u00e9 ze vzorc\u016f vyzkou\u0161\u00edte a pomohou v\u00e1m splnit va\u0161e fitness c\u00edle, a z\u00e1rove\u0148 z\u00edskat vysn\u011bnou postavu.&nbsp;Chcete, aby se o t\u011bchto vzorc\u00edch pro v\u00fdpo\u010det rychlosti baz\u00e1ln\u00edho metabolismu&nbsp;<strong>dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9?&nbsp;<\/strong>Nev\u00e1hejte a&nbsp;<strong>podpo\u0159te \u010dl\u00e1nek sd\u00edlen\u00edm<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vypo\u010d\u00edtejte si rychlost va\u0161eho metabolismu a denn\u00ed v\u00fddej energie, a\u0165 u\u017e chcete zhubnout, p\u0159ibrat nebo si udr\u017eet hmotnost. Poznejte vzorce Harris-Benedict nebo Mifflin-St Jeor!<\/p>\n","protected":false},"author":25,"featured_media":98794,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,6681,6861,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165462","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-kalorie-cs","10":"tag-metabolismus","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak vypo\u010d\u00edtat rychlost baz\u00e1ln\u00edho metabolismu a denn\u00ed energetick\u00fd v\u00fddej? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak si vypo\u010d\u00edtat baz\u00e1ln\u00ed metabolismus a kalorick\u00fd p\u0159\u00edjem? 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