{"id":229276,"date":"2020-06-09T16:51:00","date_gmt":"2020-06-09T14:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229276"},"modified":"2024-05-28T10:14:58","modified_gmt":"2024-05-28T08:14:58","slug":"hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast\/","title":{"rendered":"Hogy sz\u00e1moljuk ki az alapanyagcsere \u00e9rt\u00e9k\u00e9t \u00e9s a napi energiafelhaszn\u00e1l\u00e1st?"},"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.hu\/blog\/hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast\/#Mi_az_az_energiafelvetel_es_-felhasznalas\" title=\"Mi az az energiafelv\u00e9tel \u00e9s -felhaszn\u00e1l\u00e1s\">Mi az az energiafelv\u00e9tel \u00e9s -felhaszn\u00e1l\u00e1s<\/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.hu\/blog\/hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast\/#Napi_energiafelhasznalas_es_annak_egyes_reszei\" title=\"Napi energiafelhaszn\u00e1l\u00e1s \u00e9s annak egyes r\u00e9szei\">Napi energiafelhaszn\u00e1l\u00e1s \u00e9s annak egyes r\u00e9szei<\/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.hu\/blog\/hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast\/#Hogyan_szamithatjuk_ki_az_energiafelhasznalasunkat\" title=\"Hogyan sz\u00e1m\u00edthatjuk ki az energiafelhaszn\u00e1l\u00e1sunkat\">Hogyan sz\u00e1m\u00edthatjuk ki az energiafelhaszn\u00e1l\u00e1sunkat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rengeteg k\u00e9plet l\u00e9tezik, amelyek seg\u00edts\u00e9g\u00e9vel kisz\u00e1m\u00edthatjuk a baz\u00e1lis anyagcser\u00e9nk \u00e9s a napi energiafelhaszn\u00e1l\u00e1sunk m\u00e9rt\u00e9k\u00e9t. A napi&nbsp;<strong>energiafelhaszn\u00e1l\u00e1s \u00e9rt\u00e9ke<\/strong>&nbsp;hasznos adat lehet, ha szeretn\u00e9l&nbsp;<strong>\u00e9letm\u00f3dot v\u00e1ltoztatni&nbsp;<\/strong>\u00e9s meghat\u00e1rozni,&nbsp;hogy&nbsp;<strong>mennyi<\/strong><strong>&nbsp;energi\u00e1t<\/strong>&nbsp;kell elfogyasztanod \u00e9telek form\u00e1j\u00e1ban.&nbsp;Tudj meg t\u00f6bbet a k\u00fcl\u00f6nf\u00e9le predikt\u00edv k\u00e9pletekr\u0151l, amelyek el\u00e1rulj\u00e1k neked, hogy&nbsp;<strong>mennyi energi\u00e1t \u00e9get el a baz\u00e1lis anyagcser\u00e9d<\/strong><strong>&nbsp;<\/strong>napk\u00f6zben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mi_az_az_energiafelvetel_es_-felhasznalas\"><\/span>Mi az az energiafelv\u00e9tel \u00e9s -felhaszn\u00e1l\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberi szervezet a m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9ges <strong>energi\u00e1t<\/strong> \u00e9telek \u00e9s italok form\u00e1j\u00e1ban<strong>&nbsp;veszi fel.<\/strong>&nbsp;Ezeket el\u0151sz\u00f6r \u00e1talak\u00edtja, majd&nbsp;<strong>k\u00fcl\u00f6nf\u00e9le folyamatokra haszn\u00e1lja fel, <\/strong>p\u00e9ld\u00e1ul&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a szervek m\u0171k\u00f6d\u00e9s\u00e9re<\/li>\n\n\n\n<li>az izmok \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1ra<\/li>\n\n\n\n<li>a testh\u0151m\u00e9rs\u00e9klet fenntart\u00e1s\u00e1ra<\/li>\n\n\n\n<li>n\u00f6veked\u00e9sre<\/li>\n<\/ul>\n\n\n\n<p><strong>Minden \u00e9telnek \u00e9s italnak<\/strong>&nbsp;megvan a maga&nbsp;<strong>energia\u00e9rt\u00e9ke,<\/strong>&nbsp;amelyet biztosan j\u00f3l ismersz az \u00e9lelmiszerek csomagol\u00e1s\u00e1n felt\u00fcntetett&nbsp;<strong>t\u00e1p\u00e9rt\u00e9kt\u00e1bl\u00e1zatokb\u00f3l<\/strong>. Az energia \u00e9rt\u00e9k\u00e9t <strong>kal\u00f3ri\u00e1ban, <\/strong>vagy n\u00e9ha&nbsp;<strong>joule-okban, <\/strong>pontosabban<strong>&nbsp;kilojoule-okban<\/strong>&nbsp;szokt\u00e1k megadni. Hogy mit is jelent ez a sz\u00e1m\u00e9rt\u00e9k, sokak sz\u00e1m\u00e1ra rejt\u00e9ly, ez\u00e9rt most elmagyar\u00e1zzuk, hogy&nbsp;mi a&nbsp;<strong>k\u00fcl\u00f6nbs\u00e9g a kal\u00f3ria \u00e9s a joule k\u00f6z\u00f6tt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Joule vs. kal\u00f3ria<\/h3>\n\n\n\n<p>\u00c9rdekel, hogy mi\u00e9rt&nbsp;<strong>haszn\u00e1lnak k\u00e9t m\u00e9rt\u00e9kegys\u00e9get \u00e9s mi\u00e9rt m\u00e1s az \u00e9rt\u00e9k\u00fck,<\/strong>&nbsp;amikor <strong>ugyanazt az adatot&nbsp;<\/strong>fejezik ki? Az \u00e9telb\u0151l sz\u00e1rmaz\u00f3 energia mennyis\u00e9g\u00e9t&nbsp;<strong>r\u00e9gen kiz\u00e1r\u00f3lag kal\u00f3ri\u00e1kban&nbsp;<\/strong>adt\u00e1k meg, azonban nem ez a&nbsp;<strong>termok\u00e9mia<\/strong> koherens<strong>&nbsp;<\/strong><strong>egys\u00e9ge. <\/strong>A&nbsp;<strong>joule (j)<\/strong> m\u00e9rt\u00e9kegys\u00e9g a<strong>&nbsp;nemzetk\u00f6zi m\u00e9rt\u00e9kegys\u00e9grendszerbe (SI)<\/strong>&nbsp;tartozik \u00e9s lehet, hogy m\u00e9g eml\u00e9kszel r\u00e1 a fizika\u00f3r\u00e1r\u00f3l. Egy&nbsp;<strong>joule 1 kg t\u00f6meg\u0171 test <\/strong>1 m\u00e9ter&nbsp;t\u00e1vols\u00e1gra val\u00f3<strong> \u00e1thelyez\u00e9se k\u00f6zben kiadott energia <\/strong><strong>1 Newton<\/strong>&nbsp;nagys\u00e1g\u00fa er\u0151vel.<strong>&nbsp;<\/strong>R\u00e9mlik valami?&nbsp;A joule m\u00e9rt\u00e9kegys\u00e9get<strong>&nbsp;az emberi energia kisz\u00e1m\u00edt\u00e1s\u00e1ra<\/strong>&nbsp;is haszn\u00e1lj\u00e1k, ez\u00e9rt <strong>az \u00e9tel energia\u00e9rt\u00e9k\u00e9nek&nbsp;<\/strong>kisz\u00e1m\u00edt\u00e1sakor szint\u00e9n joule-okat kellene haszn\u00e1lni. B\u00e1r m\u00e1r&nbsp;<strong>t\u00f6bb mint 30 \u00e9ve kiz\u00e1r\u00f3lag joule-okban aj\u00e1nlott felt\u00fcntetni&nbsp;<\/strong>az energi\u00e1t, a fogyaszt\u00f3k, tud\u00f3sok \u00e9s laikusok ennyi id\u0151 ut\u00e1n sem tudj\u00e1k<strong>&nbsp;elhagyni a r\u00e9gi m\u00e9rt\u00e9kegys\u00e9get,&nbsp;<\/strong>ez\u00e9rt a term\u00e9kek csomagol\u00e1s\u00e1n \u00e1ltal\u00e1ban ezt az \u00e9rt\u00e9ket kal\u00f3ri\u00e1kban, joule-okban \u00e9s kilojoule-okban is megtal\u00e1lhatod. Lehet, hogy majd elj\u00f6n az id\u0151, amikor m\u00e1r nem fogj\u00e1k haszn\u00e1lni a kal\u00f3ri\u00e1kat, de addig is nem \u00e1rt ismerni a kett\u0151 k\u00f6z\u00f6tti k\u00fcl\u00f6nbs\u00e9get. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jednotky_energetickej_hodnoty-min.JPG\" alt=\"Mi a k\u00fcl\u00f6nbs\u00e9g a kal\u00f3ri\u00e1k \u00e9s joule-ok k\u00f6z\u00f6tt\" style=\"width:843px;height:567px\" title=\"Mi a k\u00fcl\u00f6nbs\u00e9g a kal\u00f3ri\u00e1k \u00e9s joule-ok k\u00f6z\u00f6tt\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Az \u00e9lelmiszerek <\/strong>\u00e9s \u00e9telek<strong>&nbsp;elt\u00e9r\u0151 energia\u00e9rt\u00e9kkel<\/strong>&nbsp;rendelkeznek a makrot\u00e1panyag-tartalmukt\u00f3l f\u00fcgg\u0151en.&nbsp;Nemcsak az \u00e9lelmiszerek, hanem&nbsp;<strong>az emberek energiafelv\u00e9tele <\/strong>is k\u00fcl\u00f6nb\u00f6zik&nbsp;egym\u00e1st\u00f3l, mert mindannyiunk m\u00e1s-m\u00e1s energiasz\u00fcks\u00e9glettel b\u00edr, amely\u00e9rt t\u00f6bb t\u00e9nyez\u0151 is felel&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>genetika<\/li>\n\n\n\n<li>nem<\/li>\n\n\n\n<li>tests\u00faly<\/li>\n\n\n\n<li>test m\u00e9rete<\/li>\n\n\n\n<li>testmozg\u00e1s<\/li>\n\n\n\n<li>\u00e9ghajlat, amelyben \u00e9l\u00fcnk<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahhoz, hogy k\u00f6nnyebb legyen meg\u00e9rteni, hogy mennyi energi\u00e1t tartalmaz egy \u00e9lelmiszer, el\u0151sz\u00f6r n\u00e9zz\u00fck meg, hogy <strong>hogyan ar\u00e1nylik egym\u00e1shoz a joule \u00e9s a kal\u00f3ria<\/strong><strong>.<\/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 (kilokal\u00f3ria) = 1 000 cal (kal\u00f3ria)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kJ (kilojoule) = 1 000 joule<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 MJ (megajoule) = 1 000 kJ vagy 1 000 000 joule<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kilokal\u00f3ria (kcal) = 4,184 kilojoule (kJ)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebb\u0151l kell kiindulni. Most pedig t\u00e9rj\u00fcnk \u00e1t <strong>az \u00e9lelmiszerekre&nbsp;<\/strong>\u00e9s azok&nbsp;<strong>energia\u00e9rt\u00e9k\u00e9re.&nbsp;<\/strong>A t\u00e1panyagokat <strong>a legenergiad\u00fasabbt\u00f3l&nbsp;<\/strong>soroljuk fel a&nbsp;<strong>legkevesebb energi\u00e1t tartalmaz\u00f3ig<\/strong><strong>:<\/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\">\n<li><strong>Zs\u00edr<\/strong> &#8211; 9 kcal (37 kJ)\/g<\/li>\n\n\n\n<li><strong>Alkohol*<\/strong> &#8211; 7 kcal (29 kJ)\/g<\/li>\n\n\n\n<li><strong>Feh\u00e9rje<\/strong>&nbsp;&#8211; 4 kcal (17 kJ)\/g<\/li>\n\n\n\n<li><strong>Sz\u00e9nhidr\u00e1t<\/strong>&nbsp;&#8211; 3,75 kcal (16 kJ)\/g<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>* Az alkoholt az\u00e9rt t\u00fcntett\u00fck fel a list\u00e1n, mert fogyaszt\u00e1s\u00e1val <strong>n\u0151 az energiabevitel,&nbsp;<\/strong>\u00e1m&nbsp;<strong>nem tartozik a t\u00e1panyagok k\u00f6z\u00e9,&nbsp;<\/strong>mert&nbsp;<strong>negat\u00edv hat\u00e1ssal van a fizikai n\u00f6veked\u00e9sre, a fejl\u0151d\u00e9sre \u00e9s a&nbsp;<\/strong><strong>regener\u00e1ci\u00f3ra. <\/strong><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/energetick_hodnota_makronutrientov-min.jpeg\" alt=\"Makronutriensek energia\u00e9rt\u00e9ke\" style=\"width:843px;height:567px\" title=\"Makronutriensek energia\u00e9rt\u00e9ke\"\/><\/figure>\n<\/div>\n\n\n<p>A t\u00e1pl\u00e1l\u00e9kb\u00f3l felvett energi\u00e1nak egys\u00e9gesnek kell lennie, hogy megel\u0151zz\u00fck&nbsp;<strong>a tests\u00faly n\u00f6veked\u00e9s\u00e9t \u00e9s a t\u00fals\u00falyt.&nbsp;<\/strong>Biztosan ismered azt a k\u00f6zismert \u00e1ll\u00edt\u00e1st, hogy ugyanannyi&nbsp;<strong>energi\u00e1t kellene felvenn\u00fcnk, mint amennyit felhaszn\u00e1lunk. Egy fog\u00e1sra&nbsp;<\/strong>\u00e1tsz\u00e1m\u00edtva az&nbsp;<strong>energia\u00e9rt\u00e9knek<\/strong>&nbsp;<strong>1 &#8211; 1,4 kcal\/g-nak,<\/strong> teh\u00e1t 4,2 &#8211; 6,3 kJ\/g-nak k\u00e9ne lennie. <strong>A tests\u00falyn\u00f6veked\u00e9s<\/strong>&nbsp;\u00e9s a t\u00fals\u00faly <strong>vesz\u00e9lye <\/strong>akkor \u00e1ll fenn, ha az \u00e9tel energiatartalma<strong>&nbsp;2,5 kcal\/g felett van. <\/strong>Nem tudod, hogy ezt hogyan kellene elk\u00e9pzelned? Vegy\u00fcnk egy p\u00e9ld\u00e1t. Az eb\u00e9ded t\u00f6bb \u00e9lelmiszerb\u0151l \u00e1ll, amelyek <strong>t\u00e1panyagtartalma,<\/strong>&nbsp;teh\u00e1t&nbsp;<strong>energia\u00e9rt\u00e9ke <\/strong>is<strong>&nbsp;k\u00fcl\u00f6nb\u00f6z\u0151.<\/strong>&nbsp;Az 500 g t\u00f6meg\u0171 eb\u00e9det p\u00e9ld\u00e1ul <strong>h\u00fas, k\u00f6ret \u00e9s sal\u00e1ta&nbsp;<\/strong>alkothatja. K\u00fcl\u00f6nbs\u00e9g, hogy ezt az 500 grammot&nbsp;<strong>200 g h\u00fas, 150 g has\u00e1bburgonya \u00e9s 150 g sal\u00e1ta,<\/strong>&nbsp;vagy&nbsp;<strong>200 g h\u00fas, 50 g has\u00e1bburgonya \u00e9s&nbsp;250 g sal\u00e1ta alkotja. <\/strong>Az egyes fog\u00e1sok \u00edgy <strong>elt\u00e9r\u0151 energia\u00e9rt\u00e9kkel<\/strong>&nbsp;b\u00edrnak. A szervezet az energi\u00e1t a m\u00e1r eml\u00edtett folyamatokra haszn\u00e1lja fel. Azt mondhatjuk, hogy <strong>1 kcal <\/strong>annyi&nbsp;<strong>h\u0151nek<\/strong>&nbsp;felel meg, amennyi ahhoz sz\u00fcks\u00e9ges, hogy&nbsp;<strong>1 liter&nbsp;<\/strong>v\u00edz&nbsp;<strong>h\u0151m\u00e9rs\u00e9klet\u00e9t<\/strong><strong>&nbsp;1 \u00b0C-kal&nbsp;n\u00f6velj\u00fck.<\/strong> <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=\"6937,105724,113053,115093\" ><\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Napi_energiafelhasznalas_es_annak_egyes_reszei\"><\/span>Napi energiafelhaszn\u00e1l\u00e1s \u00e9s annak egyes r\u00e9szei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Szeretn\u00e9d cs\u00f6kkenteni a tests\u00falyod vagy legal\u00e1bb meg\u0151rizni \u00e9s nem h\u00edzni? B\u00e1rmi is a c\u00e9lod, minden esetben <strong>az energiafelv\u00e9tel \u00e9s -felhaszn\u00e1l\u00e1s&nbsp;<\/strong>k\u00edv\u00e1nt&nbsp;<strong>ar\u00e1ny\u00e1t&nbsp;<\/strong>pr\u00f3b\u00e1ld el\u00e9rni. Pontosabban <strong>ismerned<\/strong> kell&nbsp;<strong>a napi energiafelhaszn\u00e1l\u00e1sodat,<\/strong>&nbsp;amelyhez azt\u00e1n <strong>az \u00e9telb\u0151l sz\u00e1rmaz\u00f3 energiabeviteled&nbsp;<\/strong>igaz\u00edthatod,&nbsp;vagy ak\u00e1r <strong>mag\u00e1t az energiafelhaszn\u00e1l\u00e1st is m\u00f3dos\u00edthatod<\/strong><strong>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/denn_energetick_v_daj-min.jpg\" alt=\"Napi energiafelhaszn\u00e1l\u00e1s\" style=\"width:843px;height:567px\" title=\"Napi energiafelhaszn\u00e1l\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<p><strong>A teljes napi energiafelhaszn\u00e1l\u00e1s<\/strong>&nbsp;az angol<strong> TDEE (Total Daily Energy Expenditure)&nbsp;<\/strong>r\u00f6vid\u00edt\u00e9sk\u00e9nt ismert. Ez az \u00f6sszes <strong>kal\u00f3ri\u00e1t&nbsp;<\/strong>jelenti, amelyet&nbsp;<strong>egy nap alatt \u00e9getsz el&nbsp;<\/strong>\u00e9s&nbsp;<strong>4 \u00f6sszetev\u0151&nbsp;<\/strong>hat\u00e1rozza meg&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\">\n<li><strong>Az&nbsp;alapanyagcsere \u00e9rt\u00e9ke<\/strong>&nbsp;(Basal Metabolic Rate)<\/li>\n\n\n\n<li><strong>Az \u00e9tel termikus hat\u00e1sa<\/strong> (Thermic Effect of Food)<\/li>\n\n\n\n<li><strong>Nem edz\u00e9ssel kapcsolatos tev\u00e9kenys\u00e9gek termogen\u00e9zise<\/strong>&nbsp;(Non-Exercise Activity Thermogenesis)<\/li>\n\n\n\n<li><strong>Testmozg\u00e1s<\/strong> (edz\u00e9s) <strong>termikus hat\u00e1sa<\/strong>&nbsp;(Thermic Effect of Activity)<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Matematikailag kifejezve a teljes napi energiafelhaszn\u00e1l\u00e1s a fenti 4 \u00f6sszetev\u0151 \u00f6sszeg\u00e9vel egyenl\u0151. <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>Az alapanyagcsere az alapvet\u0151 \u00e9letfunkci\u00f3khoz,&nbsp;<\/strong>p\u00e9ld\u00e1ul a l\u00e9gz\u00e9shez \u00e9s a v\u00e9rkering\u00e9shez&nbsp;termel energi\u00e1t.&nbsp;Akkor is m\u0171k\u00f6dik, amikor \u00e9ppen semmit se csin\u00e1lsz, p\u00e9ld\u00e1ul amikor este a TV el\u0151tt pihensz. Az alapanyagcser\u00e9be azonban <strong>nem tartozik a testmozg\u00e1s,&nbsp;<\/strong>amelyet napk\u00f6zben v\u00e9gzel, <strong>sem<\/strong> az \u00e9tel&nbsp;<strong>megem\u00e9szt\u00e9se. Az alap<\/strong><strong>anyagcsere<\/strong>&nbsp;azokat a kal\u00f3ri\u00e1kat jelenti, amelyeket a szervezet a fent eml\u00edtett sz\u00fcks\u00e9gleteihez \u00e9geti el. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image00029-min.jpeg\" alt=\"Az alapanyagcsere sebess\u00e9ge\" style=\"width:843px;height:567px\" title=\"Az alapanyagcsere sebess\u00e9ge\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Az \u00e9tel termikus hat\u00e1sa&nbsp;<\/strong>azokat a <strong>kal\u00f3ri\u00e1kat <\/strong>jelenti, amelyeket a szervezet&nbsp;<strong>az \u00e9lelmiszer feldolgoz\u00e1sa sor\u00e1n \u00e9get el. <\/strong>Az emberi szervezetnek az \u00e9tel lebont\u00e1s\u00e1hoz \u00e9s feldolgoz\u00e1s\u00e1hoz is sz\u00fcks\u00e9ge van energi\u00e1ra. A&nbsp;<strong>makrot\u00e1panyagok&nbsp;&#8211; feh\u00e9rje (20 &#8211; 35%), sz\u00e9nhidr\u00e1t (5-15%) \u00e9s zs\u00edr (0 &#8211; 5%) &#8211;<\/strong>&nbsp;<strong>elt\u00e9r\u0151 termikus hat\u00e1ssal b\u00edrnak. <\/strong>Mit jelentenek ezek a sz\u00e1zal\u00e9kok? Pr\u00f3b\u00e1lj p\u00e9ld\u00e1ul <strong>100 kal\u00f3ri\u00e1t<\/strong>&nbsp;elk\u00e9pzelni&nbsp;minden makrot\u00e1panyag eset\u00e9ben:&nbsp;<strong>100 kal\u00f3ria feh\u00e9rje<\/strong>&nbsp;em\u00e9szt\u00e9se sor\u00e1n&nbsp;<strong>20 &#8211; 35 kal\u00f3ri\u00e1t<\/strong>&nbsp;\u00e9getsz el, m\u00edg a&nbsp;zs\u00edrok \u00e9s a sz\u00e9nhidr\u00e1tok eset\u00e9ben term\u00e9szetesen ez az \u00e9rt\u00e9k sokkal alacsonyabb. Ha <strong>feh\u00e9rj\u00e9ben<\/strong> <strong>gazdag \u00e9teleket&nbsp;<\/strong>fogyasztasz,&nbsp;<strong>n\u00f6veled&nbsp;<\/strong>az&nbsp;<strong>\u00e9tel termikus hat\u00e1s\u00e1t&nbsp;<\/strong>\u00e9s a kal\u00f3ri\u00e1k sz\u00e1m\u00e1t, amelyekr\u0151l a szervezet em\u00e9szt\u00e9s k\u00f6zben gondoskodik. <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>A nem edz\u00e9ssel kapcsolatos tev\u00e9kenys\u00e9gek termogen\u00e9zise <\/strong>azokat a kal\u00f3ri\u00e1kat tartalmazza,&nbsp;amelyeket napk\u00f6zben \u00e9getsz el k\u00fcl\u00f6nf\u00e9le tev\u00e9kenys\u00e9g sor\u00e1n, <strong>az edz\u00e9sen, alv\u00e1son \u00e9s ev\u00e9sen k\u00edv\u00fcl.<\/strong>&nbsp;Ebbe a kateg\u00f3ri\u00e1ba tartozik p\u00e9ld\u00e1ul a&nbsp;<strong>s\u00e9t\u00e1l\u00e1s, kutyas\u00e9t\u00e1ltat\u00e1s&nbsp;<\/strong>vagy&nbsp;<strong>a bev\u00e1s\u00e1rl\u00e1s&nbsp;<\/strong>is. Ez az \u00f6sszetev\u0151 nagyban elt\u00e9r az egyes emberek eset\u00e9ben, mert a <strong>fizikai munk\u00e1t v\u00e9gz\u0151 emberek<\/strong>&nbsp;<strong>sokkal magasabb \u00e9rt\u00e9ket<\/strong>&nbsp;\u00e9rnek el, mint akik \u00fcl\u0151munk\u00e1t v\u00e9geznek. <strong>A nem edz\u00e9ssel kapcsolatos tev\u00e9kenys\u00e9gek termogen\u00e9zise&nbsp;<\/strong>fontos szerepet j\u00e1tszik&nbsp;<strong>a tests\u00faly szab\u00e1lyoz\u00e1s\u00e1ban.<\/strong><strong>&nbsp;<\/strong>A kutat\u00f3k m\u00e9g nem j\u00f6ttek r\u00e1, hogy milyen mechanizmus szab\u00e1lyozza ezt a termogen\u00e9zis t\u00edpust. Azonban ne feledkezz meg arr\u00f3l a t\u00e9nyr\u0151l sem, hogy a vasal\u00e1s, a l\u00e9pcs\u0151z\u00e9s vagy minden m\u00e1s h\u00e9tk\u00f6znapi tev\u00e9kenys\u00e9g is hat\u00e1ssal van az anyagcser\u00e9re. <span style=\"color: #ff6600;\">[5] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/zdravyy-1124x749.jpg\" alt=\"Testmozg\u00e1s termikus hat\u00e1sa\" class=\"wp-image-219723\" style=\"width:843px;height:562px\" title=\"Testmozg\u00e1s termikus hat\u00e1sa\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>A testmozg\u00e1s termikus hat\u00e1sa az edz\u00e9sen k\u00edv\u00fcli tev\u00e9kenys\u00e9gek termogen\u00e9zis\u00e9nek <\/strong>pontos ellentettje. Ez a <strong>kal\u00f3ri\u00e1k azon r\u00e9sze,&nbsp;<\/strong>amelyet a test&nbsp;<strong>edz\u00e9s sor\u00e1n \u00e9get el.&nbsp;<\/strong><strong>Minden edz\u00e9st\u00edpus <\/strong>ide tartozik, p\u00e9ld\u00e1ul az er\u0151s\u00edt\u0151, a kardi\u00f3 vagy a&nbsp;CrossFit edz\u00e9s is. <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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Hogyan_szamithatjuk_ki_az_energiafelhasznalasunkat\"><\/span>Hogyan sz\u00e1m\u00edthatjuk ki az energiafelhaszn\u00e1l\u00e1sunkat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rengeteg k\u00e9plet l\u00e9tezik, amelyekkel kisz\u00e1molhatod az energiafelhaszn\u00e1l\u00e1sod. Ezek k\u00f6z\u00e9 tartozik a&nbsp;<strong>Harris-Benedict<\/strong> vagy a&nbsp;<strong>Mifflin-St Jeor <\/strong>k\u00e9plet, amelyekkel az alapanyagcser\u00e9d sz\u00e1molhatod ki. Az ezekb\u0151l sz\u00e1rmaz\u00f3 eredm\u00e9nyeket pedig a&nbsp;<strong>Katch-McArdle szorz\u00f3val<\/strong>&nbsp;egy\u00fctt haszn\u00e1lhatod a napi energiafelhaszn\u00e1l\u00e1sod meghat\u00e1roz\u00e1s\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Harris-Benedict k\u00e9plet<\/h3>\n\n\n\n<p><strong>A Harris-Benedict<\/strong>&nbsp;<strong>k\u00e9plet<\/strong>&nbsp;az egyik legismertebb m\u00f3dszer <strong>a baz\u00e1lis energiafelhaszn\u00e1l\u00e1s&nbsp;<\/strong>kisz\u00e1m\u00edt\u00e1s\u00e1ra. A<strong>&nbsp;Harris-Benedict k\u00e9pletet<\/strong>&nbsp;1919-ban alkott\u00e1k meg&nbsp;<strong>James Arthur Harris \u00e9s Francis Gano Benedict<\/strong>&nbsp;kutat\u00e1sa alapj\u00e1n. A&nbsp;<strong>standard baz\u00e1lis energiafelhaszn\u00e1l\u00e1s&nbsp;<\/strong>meghat\u00e1roz\u00e1sa, valamint a k\u00fcl\u00f6nf\u00e9le betegs\u00e9gekben, p\u00e9ld\u00e1ul <strong>cukorbetegs\u00e9gben&nbsp;<\/strong>szenved\u0151 emberek&nbsp;<strong>energiafelhaszn\u00e1l\u00e1s\u00e1nak \u00f6sszehasonl\u00edt\u00e1sa<\/strong>&nbsp;c\u00e9lj\u00e1b\u00f3l k\u00e9sz\u00fclt. Ez a k\u00e9plet az egyik&nbsp;<strong>legelterjedtebb m\u00f3dszer&nbsp;<\/strong>\u00e9s eg\u00e9szen&nbsp;1990-ig kiz\u00e1r\u00f3lag ezt a k\u00e9pletet haszn\u00e1lt\u00e1k, am\u00edg nem publik\u00e1lt\u00e1k a <strong>Mifflin St Jeor k\u00e9pletet<\/strong>.<strong>&nbsp;A Harris-Benedict k\u00e9plet<\/strong>&nbsp;m\u00e1r&nbsp;<strong>t\u00f6bb mint 100 \u00e9ves.<\/strong>&nbsp;1984-ben jelent meg a pontos\u00edtott v\u00e1ltozata. Leny\u0171g\u00f6z\u0151 a t\u00e9ny, hogy az&nbsp;<strong>alapanyagcsere&nbsp;<\/strong>m\u00e1r&nbsp;<strong>az el\u0151z\u0151 \u00e9vsz\u00e1zad elej\u00e9n&nbsp;<\/strong>a kutat\u00e1sok t\u00e1rgy\u00e1t k\u00e9pezte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A Harris-Benedict k\u00e9plet<\/strong>&nbsp;a <strong>tests\u00falyt, a magass\u00e1got, az \u00e9letkort \u00e9s a nemet<\/strong>&nbsp;is figyelembe veszi.Egyszer\u0171en kisz\u00e1molhatod vele a napi&nbsp;<strong>baz\u00e1lis anyagcser\u00e9d \u00e9rt\u00e9k\u00e9t (BMR)<\/strong>, hogy kider\u00edtsd,&nbsp;<strong>mennyi kal\u00f3ri\u00e1t&nbsp;<\/strong>kell naponta fogyasztanod <strong>a tests\u00falyod meg\u0151rz\u00e9s\u00e9hez. <\/strong>A&nbsp;<strong>BMR&nbsp;<\/strong>\u00e9rt\u00e9k\u00e9t&nbsp;<strong>a teljes napi energiafelhaszn\u00e1l\u00e1s kisz\u00e1m\u00edt\u00e1s\u00e1ra<\/strong>&nbsp;haszn\u00e1lhatod fel.<\/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 (f\u00e9rfi eset\u00e9ben) <\/strong>= 66,47 + (13,75 x tests\u00faly kg-ban megadva) + (5,003 x magass\u00e1g cm-ben megadva) &#8211; (6,755 x \u00e9letkor \u00e9vekben megadva)<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR (n\u0151 eset\u00e9ben) <\/strong>= 655,1 + (9,563 x tests\u00faly kg-ban megadva) + (1,85 x magass\u00e1g cm-ben megadva) &#8211; (4,676 x \u00e9letkor \u00e9vekben megadva)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teh\u00e1t, ha 30 \u00e9ves, 165 cm magas \u00e9s 55 kg tests\u00faly\u00fa n\u0151 vagy, a k\u00e9plet valahogy \u00edgy fog kin\u00e9zni:<\/p>\n\n\n\n<p class=\"has-text-align-center\">BMR = 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>Az BMR (alapanyagcsere)<\/strong>&nbsp;teh\u00e1t&nbsp;<strong>1346,024 kal\u00f3ria naponta. <\/strong>Ennyi kal\u00f3ri\u00e1t \u00e9get el naponta a test az alapanyagcser\u00e9nek k\u00f6sz\u00f6nhet\u0151en. A minim\u00e1lis mennyis\u00e9g, amennyit naponta be kell vinned a szervezet eg\u00e9szs\u00e9ges m\u0171k\u00f6d\u00e9s\u00e9hez,&nbsp;<strong>1346 kal\u00f3ria. <\/strong>Pr\u00f3b\u00e1ld meg te is kisz\u00e1m\u00edtani az alapanyagcser\u00e9d \u00e9rt\u00e9k\u00e9t. <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>A <strong>Harris-Benedict k\u00e9pletet&nbsp;<\/strong>haszn\u00e1lva megkapod a BMR \u00e9rt\u00e9k\u00e9t, ezt pedig <strong>a teljes napi energiafelhaszn\u00e1l\u00e1s&nbsp;<\/strong>kisz\u00e1m\u00edt\u00e1s\u00e1hoz&nbsp;megszorozhatod a&nbsp;<strong>Katch-McArdle szorz\u00f3val. <\/strong>Az eg\u00e9sz napi energiafelhaszn\u00e1l\u00e1s kisz\u00e1m\u00edt\u00e1sa c\u00e9lj\u00e1b\u00f3l bemutatjuk a Katch-McArdle szorz\u00f3t, valamint annak Michael Matthews-t\u0151l sz\u00e1rmaz\u00f3 m\u00f3dos\u00edtott v\u00e1ltozat\u00e1t.<\/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 = \u00fcl\u0151 \u00e9letm\u00f3d&nbsp;<\/strong>(minim\u00e1lis edz\u00e9ssel vagy edz\u00e9s n\u00e9lk\u00fcl)<\/p>\n\n\n\n<p><strong>1,375 = m\u00e9rs\u00e9kelt testmozg\u00e1s<\/strong>&nbsp;(heti 1 &#8211; 3 nap k\u00f6nnyed edz\u00e9s vagy sport)<\/p>\n\n\n\n<p><strong>1,55 = k\u00f6zepes m\u00e9rt\u00e9k\u0171 testmozg\u00e1s<\/strong>&nbsp;(heti 3 &#8211; 5 nap k\u00f6zepes neh\u00e9zs\u00e9g\u0171 edz\u00e9s vagy sport)<\/p>\n\n\n\n<p><strong>1,725 = rengeteg&nbsp;testmozg\u00e1s<\/strong>&nbsp;(heti 6 &#8211; 7 nap neh\u00e9z edz\u00e9s vagy sport)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egyes forr\u00e1sok 1,9 \u00e9rt\u00e9k\u0171 szorz\u00f3t is eml\u00edtenek, \u00e1m m\u00e1sk\u00e9p defini\u00e1lj\u00e1k az ehhez kapcsol\u00f3d\u00f3 testmozg\u00e1st.<\/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\u00e9m sok testmozg\u00e1s<\/strong>&nbsp;(kem\u00e9ny edz\u00e9s, neh\u00e9z fizikai munka, 2 edz\u00e9s naponta) <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>1,9 = extra testmozg\u00e1s<\/strong> (heti 6 &#8211; 7 nap kem\u00e9ny edz\u00e9s vagy fizikai munka, illetve professzion\u00e1lis sportol\u00f3k eset\u00e9ben) <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Harris-Benedict_vzorec-min.jpg\" alt=\"Harris-Benedict k\u00e9plet\" style=\"width:843px;height:567px\" title=\"Harris-Benedict k\u00e9plet\"\/><\/figure>\n<\/div>\n\n\n<p>Az eg\u00e9sz napos energiafelhaszn\u00e1l\u00e1sod \u00fagy tudod kisz\u00e1molni, hogy megszorzod az alapanyagcser\u00e9d a fenti szorz\u00f3k egyik\u00e9vel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>TDEE = BMR x Katch-McArdle szorz\u00f3<\/p>\n\n\n\n<p>TDEE = 1346,024 x 1,375 (ha n\u0151 vagy, aki hetente k\u00e9tszer szokott edzeni)<\/p>\n\n\n\n<p>TDEE = <strong>1850,783 kal\u00f3ria.<\/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<\/strong>&nbsp;a fenti <strong>szorz\u00f3k m\u00f3dos\u00edtott v\u00e1ltozat\u00e1t <\/strong>vezette be.&nbsp;A szerz\u0151 nem kutat\u00e1sokb\u00f3l indult ki, hanem <strong>t\u00f6bb ezer emberrel <\/strong>szerzett<strong> gyakorlati tapasztalatai&nbsp;<\/strong>alapj\u00e1n hozta l\u00e9tre az \u00faj szorz\u00f3kat. Szerinte az eredeti szorz\u00f3 <strong>t\u00fal\u00e9rt\u00e9keli&nbsp;<\/strong><strong>a felhaszn\u00e1lt energia&nbsp;<\/strong>mennyis\u00e9g\u00e9t. A szabv\u00e1nyos szorz\u00f3k haszn\u00e1lat\u00e1val megeshet, hogy t\u00fal <strong>kicsi<\/strong>&nbsp;<strong>lesz a kal\u00f3riadeficit \u00e9s&nbsp;<\/strong><strong>magas a kal\u00f3riafelv\u00e9tel.<\/strong>&nbsp;Ennek eredm\u00e9nyek\u00e9pp kevesebb zs\u00edrt vesz\u00edtesz sz\u00e1lk\u00e1s\u00edt\u00e1s sor\u00e1n \u00e9s t\u00fal sok zs\u00edrt szedsz fel t\u00f6megn\u00f6vel\u00e9s&nbsp;eset\u00e9ben. Matthews&nbsp;m\u00f3dos\u00edtott szorz\u00f3i <strong>jobb kiindul\u00f3pontot<\/strong>&nbsp;ny\u00fajtanak. Ugyan\u00fagy kell haszn\u00e1lni, mint a standard szorz\u00f3kat. <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 = \u00fcl\u0151 \u00e9letm\u00f3d&nbsp;<\/strong>(minim\u00e1lis edz\u00e9ssel vagy edz\u00e9s n\u00e9lk\u00fcl)<\/p>\n\n\n\n<p><strong>1,2 &#8211; 1,35 = m\u00e9rs\u00e9kelt testmozg\u00e1s<\/strong>&nbsp;(heti 1 &#8211; 3 \u00f3ra edz\u00e9s vagy sport)<\/p>\n\n\n\n<p><strong>1,4 &#8211; 1,55 = k\u00f6zepes m\u00e9rt\u00e9k\u0171 testmozg\u00e1s<\/strong>&nbsp;(heti 4 &#8211; 6 \u00f3ra edz\u00e9s vagy sport)<\/p>\n\n\n\n<p><strong>1,6 &#8211; 1,75 = rengeteg testmozg\u00e1s<\/strong>&nbsp;(heti 7 &#8211; 9 \u00f3ra edz\u00e9s vagy sport)<\/p>\n\n\n\n<p><strong>1,8 &#8211; 1,95 = extra sok testmozg\u00e1s<\/strong>&nbsp;(heti 10 vagy t\u00f6bb \u00f3ra edz\u00e9s vagy sport)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az m\u00e1r csak a te d\u00f6nt\u00e9sed, hogy a standard vagy a m\u00f3dos\u00edtott szorz\u00f3kat haszn\u00e1lod az energiafelhaszn\u00e1l\u00e1sod kisz\u00e1m\u00edt\u00e1s\u00e1ra.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_po_et_energetick_ho_v_daja-min.JPG\" alt=\"Az energiafelhaszn\u00e1l\u00e1s kisz\u00e1m\u00edt\u00e1sa\" style=\"width:843px;height:567px\" title=\"Az energiafelhaszn\u00e1l\u00e1s kisz\u00e1m\u00edt\u00e1sa\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mifflin-St Jeor k\u00e9plet<\/h3>\n\n\n\n<p>A <strong>Mifflin-St Jeor<\/strong>&nbsp;n\u00e9ven ismert k\u00e9plet ugyan\u00fagy az <strong>energiafelhaszn\u00e1l\u00e1s kisz\u00e1m\u00edt\u00e1s\u00e1ra&nbsp;<\/strong>szolg\u00e1l, ak\u00e1rcsak&nbsp;a Harris-Benedict k\u00e9plet. Mifflin \u00e9s St Jeor el\u0151sz\u00f6r <strong>1990-ben&nbsp;<\/strong>t\u00fcntett\u00e9k fel egy kutat\u00e1suk sor\u00e1n. Akkoribban a <strong>Harris-Benedict k\u00e9plet aktu\u00e1lisabb verzi\u00f3j\u00e1nak<\/strong>&nbsp;tartott\u00e1k, amely jobban t\u00fckr\u00f6zi a&nbsp;<strong>modern \u00e9letm\u00f3dot. <\/strong>Az \u00faj \u00e9s a r\u00e9gi modell \u00e9rt\u00e9kei k\u00f6zti elt\u00e9r\u00e9s k\u00f6r\u00fclbel\u00fcl 5 %, \u00e9s a kett\u0151 k\u00f6z\u00fcl a&nbsp;<strong>Mifflin-St Jeor k\u00e9plet pontosabb.<\/strong>&nbsp;\u00d6sszehasonl\u00edt\u00e1sk\u00e9pp bemutatjuk a n\u0151kre \u00e9s a f\u00e9rfiakra \u00e9rv\u00e9nyes k\u00e9pletet is&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 (f\u00e9rfi eset\u00e9ben)<\/strong> = (10 x tests\u00faly kg-ban megadva) + (6,25 x magass\u00e1g cm-ben megadva) &#8211; (5 x \u00e9letkor \u00e9vekben megadva) + 5<\/p>\n\n\n\n<p><strong>BMR (n\u0151 eset\u00e9ben)<\/strong> = (10 x tests\u00faly kg-ban megadva) + (6,25 x magass\u00e1g cm-ben megadva) &#8211; (5 x \u00e9letkor \u00e9vekben megadva) &#8211; 161<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e1rcsak a&nbsp;<strong>Harris-Benedict<\/strong>&nbsp;k\u00e9pletet, a&nbsp;<strong>Mifflin-St Jeor<\/strong> k\u00e9pletet is haszn\u00e1lhatod a <strong>TDEE<\/strong> kisz\u00e1m\u00edt\u00e1s\u00e1ra <strong>Katch-McArdle szorz\u00f3<\/strong>&nbsp;seg\u00edts\u00e9g\u00e9vel.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/B_EZEN-03-min.jpg\" alt=\"Sz\u00e1mol\u00f3g\u00e9p az alapanyagcsere kisz\u00e1m\u00edt\u00e1s\u00e1hoz\" style=\"width:843px;height:567px\" title=\"Sz\u00e1mol\u00f3g\u00e9p az alapanyagcsere kisz\u00e1m\u00edt\u00e1s\u00e1hoz\"\/><\/figure>\n<\/div>\n\n\n<p>Szeretn\u00e9d kisz\u00e1m\u00edtani a napi energiafelhaszn\u00e1l\u00e1sod a Mifflin-St Jeor k\u00e9plet seg\u00edts\u00e9g\u00e9vel, de nem akarod sz\u00e1mol\u00f3g\u00e9ppel csin\u00e1lni? Haszn\u00e1ld az <a href=\"https:\/\/gymbeam.hu\/blog\/bmr-szamologep\/\" target=\"_blank\" aria-label=\"online BMR kalkul\u00e1torunkat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online BMR kalkul\u00e1torunkat<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Egy 2005-ben k\u00e9sz\u00fclt kutat\u00e1s<\/strong>&nbsp;az <strong>el\u0151rejelz\u0151 k\u00e9pletek pontoss\u00e1g\u00e1r\u00f3l&nbsp;<\/strong>pr\u00f3b\u00e1lt megbizonyosodni&nbsp;a szakirodalom seg\u00edts\u00e9g\u00e9vel. Arra a meg\u00e1llap\u00edt\u00e1sra jutottak, hogy a klinikai gyakorlatban a <strong>leggyakrabban&nbsp;<\/strong>a k\u00f6vetkez\u0151&nbsp;<strong>k\u00e9pleteket haszn\u00e1lj\u00e1k<\/strong>&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\">\n<li><strong>Harris-Benedict<\/strong><\/li>\n\n\n\n<li><strong>Mifflin-St Jeor<\/strong><\/li>\n\n\n\n<li><strong>Owen<\/strong><\/li>\n\n\n\n<li><strong>World Health Organization\/Food and Agriculture Organization\/United Nations University [WHO\/FAO\/UNU]<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eml\u00edtett k\u00e9pletek k\u00f6z\u00fcl a <strong>Mifflin-St Jeor k\u00e9plet<\/strong>&nbsp;bizonyult a legpontosabbnak, mivel ennek a k\u00e9pletnek&nbsp;<strong>a legsz\u0171kebb a hibatartom\u00e1nya. <\/strong>A<strong>&nbsp;<\/strong>Mifflin-St Jeor k\u00e9plet az alapanyagcsere m\u00e9rt\u00e9k\u00e9t gyakrabban&nbsp;<strong>a m\u00e9rt \u00e9rt\u00e9k 10 %-os <\/strong>tartom\u00e1ny\u00e1ban<strong>&nbsp;<\/strong>\u00e1llap\u00edtotta meg t\u00fals\u00falyos \u00e9s nem t\u00fals\u00falyos emberek eset\u00e9ben is, mint m\u00e1s k\u00e9pletek. <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>Ahogy azt m\u00e1r biztosan \u00e9szrevetted, a<strong>&nbsp;Harris-Benedict \u00e9s a Mifflin-ST Jeor k\u00e9pleten k\u00edv\u00fcl m\u00e1s k\u00e9pletek is <\/strong>l\u00e9teznek az energiafelhaszn\u00e1l\u00e1s kisz\u00e1m\u00edt\u00e1s\u00e1ra. Ezek k\u00f6z\u00e9 tartozik p\u00e9ld\u00e1ul a&nbsp;<strong>Katch-McArdle, a Katch-McArdle (Hybrid), a Cunningham <\/strong>vagy&nbsp;<strong>a Harris-Benedict k\u00e9plet<\/strong>&nbsp;1984-ben <strong>fel\u00fclvizsg\u00e1lt v\u00e1ltozata is<\/strong>. Az interneten sz\u00e1mos kalkul\u00e1tort tal\u00e1lhatsz, amelyek mindent kisz\u00e1molnak helyetted. Ehhez el\u00e9g megadnod a param\u00e9tereidet. Az eml\u00edtett 2005-ben k\u00e9sz\u00fclt kutat\u00e1s azonban felh\u00edvja a figyelmet arra a t\u00e9nyre is, hogy ezek a k\u00e9pletek csak predikt\u00edv jelleg\u0171ek. Teh\u00e1t bizonyos m\u00e9rt\u00e9kben elt\u00e9rhetnek a val\u00f3s \u00e9rt\u00e9kt\u0151l. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Vzorec_Mifflin-St_Jeor-min.png\" alt=\"Mifflin-St Jeor k\u00e9plet\" style=\"width:843px;height:567px\" title=\"Mifflin-St Jeor k\u00e9plet\"\/><\/figure>\n<\/div>\n\n\n<p>A kapott eredm\u00e9nyek ir\u00e1nymutat\u00f3 adatok, de neh\u00e9z megmondani, hogy 100 % m\u00e9rt\u00e9kben \u00e9rv\u00e9nyesek lesznek-e r\u00e1d. Rem\u00e9lj\u00fck, hogy kipr\u00f3b\u00e1lod ezeket a k\u00e9pleteket \u00e9s seg\u00edtenek el\u00e9rni a c\u00e9ljaid \u00e9s az \u00e1lomalakodat. Szeretn\u00e9d, ha <strong>a bar\u00e1taid is tudom\u00e1st szerezn\u00e9nek&nbsp;<\/strong>az alapanyagcsere kisz\u00e1m\u00edt\u00e1s\u00e1ra szolg\u00e1l\u00f3 k\u00e9pletekr\u0151l? Ne habozz \u00e9s <strong>t\u00e1mogasd a cikket egy megoszt\u00e1ssal<\/strong><strong>.<\/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>Sz\u00e1molj\u00e1tok ki az alapanyagcser\u00e9tek \u00e9rt\u00e9k\u00e9t \u00e9s a napi energiafelhaszn\u00e1l\u00e1st, ha szeretn\u00e9tek fogyni, h\u00edzni vagy megtartani a testt\u00f6megeteket. Ismerj\u00e9tek meg a Harris-Benedict vagy Mifflin-St Jeor k\u00e9pleteket!<\/p>\n","protected":false},"author":25,"featured_media":98801,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7356,6372,6684,6864],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229276","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend-hu","9":"tag-fogyas","10":"tag-kaloriak","11":"tag-metabolizmus-hu","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>Hogy sz\u00e1moljuk ki az alapanyagcsere \u00e9rt\u00e9k\u00e9t \u00e9s a napi energiafelhaszn\u00e1l\u00e1st? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sz\u00e1molj\u00e1tok ki az alapanyagcser\u00e9tek \u00e9rt\u00e9k\u00e9t \u00e9s a napi energiafelhaszn\u00e1l\u00e1st, ha szeretn\u00e9tek fogyni, h\u00edzni vagy megtartani a testt\u00f6megeteket. 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