{"id":229286,"date":"2020-05-22T17:16:00","date_gmt":"2020-05-22T15:16:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229286"},"modified":"2024-05-28T11:59:06","modified_gmt":"2024-05-28T09:59:06","slug":"cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/","title":{"rendered":"Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103 \u0219i consumul zilnic de energie?"},"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.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/#Ce_este_aportul_si_consumul_energetic\" title=\"Ce este aportul \u0219i consumul energetic\">Ce este aportul \u0219i consumul energetic<\/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.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/#Consumul_zilnic_de_energie_si_etapele_sale\" title=\"Consumul zilnic de energie \u0219i etapele sale\">Consumul zilnic de energie \u0219i etapele sale<\/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.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/#Metode_de_calcul_pentru_consumul_de_energie\" title=\"Metode de calcul pentru consumul de energie\">Metode de calcul pentru consumul de energie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Exist\u0103 c\u00e2teva formule, care v\u0103 permit s\u0103 v\u0103 calcula\u021bi rata metabolic\u0103 bazal\u0103 \u0219i s\u0103 calcula\u021bi consumul zilnic de energie. <strong>Valoarea consumului zilnic de energie<\/strong> poate fi o informa\u021bie util\u0103 pentru evaluarea <strong>aportului caloric ob\u021binut din alimenta\u021bie \u0219i pentru schimbarea stilului de via\u021b\u0103.<\/strong> Afla\u021bi care sunt formulele predictive care v\u0103 spun <strong>c\u00e2t\u0103 energie consum\u0103<\/strong> <strong>metabolismul vostru bazal<\/strong> \u00een timpul zilei.<\/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=\"Ce_este_aportul_si_consumul_energetic\"><\/span>Ce este aportul \u0219i consumul energetic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a func\u021biona organismul are nevoie de <strong>energie<\/strong> sub form\u0103 de alimente \u0219i b\u0103uturi, pe care le transform\u0103 \u0219i le utilizeaz\u0103 pentru <strong>diverse procese<\/strong>, ca de exemplu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>func\u021bionarea organelor din corp<\/li>\n\n\n\n<li>contrac\u021biile musculare<\/li>\n\n\n\n<li>men\u021binerea temperaturii corpului<\/li>\n\n\n\n<li>cre\u0219tere<\/li>\n<\/ul>\n\n\n\n<p><strong>Fiecare aliment sau b\u0103utur\u0103 <\/strong>are propria<strong> valoare energetic\u0103, <\/strong>pe care o afla\u021bi din <strong>tabelul valorilor nutri\u021bionale<\/strong> de pe ambalajele alimentelor. Valoarea esteexpirmat\u0103 \u00een <strong>calorii,<\/strong> dar \u0219i \u00een <strong>jouli,<\/strong> mai exact \u00een <strong>kilojouli.<\/strong> Ce indic\u0103 aceast\u0103 valoare numeric\u0103 este un mister pentru mul\u021bi, a\u0219a c\u0103 vom explica <strong>diferen\u021ba dintre calorii \u0219i jouli.<\/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=\"wp-block-heading is-style-default\">Jouli vs. calorii<\/h3>\n\n\n\n<p>V\u0103 intereseaz\u0103 de ce <strong>exist\u0103 ambele unit\u0103\u021bi, iar valorile lor sunt diferite<\/strong>, \u00een timp ce exprim\u0103 <strong>acelea\u0219i date<\/strong>? Energia din alimente a fost specificat\u0103 <strong>mai demult<\/strong>&nbsp;<strong>numai \u00een calorii,<\/strong> \u00eens\u0103 nu este o <strong>unitate<\/strong> coerent\u0103 a <strong>energiei termochimice<\/strong>. Unitatea<strong> joule (j)<\/strong> apar\u021bine <strong>Sistemului interna\u021bional de unit\u0103\u021bi (SI)<\/strong> \u0219i poate v\u0103 aminti\u021bi de la orele de fizic\u0103.<strong> Joule<\/strong> este <strong>energia eliberat\u0103 atunci c\u00e2nd se transport\u0103<\/strong> <strong>1 kg<\/strong> pe o distan\u021b\u0103 de <strong>1 metru<\/strong> cu o for\u021b\u0103 de <strong>1 Newton<\/strong>. V\u0103 aminti\u021bi? Unitatea joule este utilizat\u0103 pentru calcularea energie, de aceea ar trebui utilizat la calcularea <strong>valorii energetice a unei mesei<\/strong>. <strong>Specificarea<\/strong> energiei <strong>numai \u00een joule a fost recomandat\u0103<\/strong> de <strong>mai bine de 30 de ani<\/strong>, dar este dificil pentru consumatori, \u0219i oamenii de \u0219tiin\u021b\u0103 au decis s\u0103 <strong>lase vechea unitate<\/strong> chiar \u0219i dup\u0103 at\u00e2ta timp. Pe ambalajul produselor ve\u021bi g\u0103si valoarea \u00een calorii, jouli sau kilojouli. Este posibil cu timpul s\u0103 \u00eenceteze s\u0103 mai fie utilizate caloriile, dar p\u00e2n\u0103 atunci nu este r\u0103u s\u0103 cunoa\u0219tem diferen\u021ba dintre ele.&nbsp;<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=\"Care este diferen\u021ba dintre calorii \u0219i joule\" style=\"width:843px;height:567px\" title=\"Care este diferen\u021ba dintre calorii \u0219i joule\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Alimentele<\/strong> au <strong>valori energetice diferite<\/strong>, care depind de con\u021binutul de macronutrien\u021bi. Alimentele sunt diferite, dar \u0219i <strong>aportul de energie este diferit pentru fiecare om<\/strong>, deoarece fiecare dintre noi are cerin\u021be energetice diferite care pot fi influen\u021bate de mai mul\u021bi factori&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>genetic\u0103<\/li>\n\n\n\n<li>sex<\/li>\n\n\n\n<li>greutate corporal\u0103<\/li>\n\n\n\n<li>forma corpului<\/li>\n\n\n\n<li>activitatea fizic\u0103<\/li>\n\n\n\n<li>zona climati\u0103 \u00een care tr\u0103im<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a \u00een\u021belege mai bine con\u021binutul energetic al alimentelor, cel mai bine este s\u0103 \u00eencepem cu<strong> raportul dintre jouli \u0219i calorii.<\/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 (kilocalorie) = 1 000 cal (calorii)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kJ (kilojoule) = 1 000 jouli<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 MJ (megajoule) = 1 000 kJ sau 1 000 000 jouli<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kilocalorie (kcal) = 4,184 kilojouli (kJ)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acesta este punctul principal de pornire. Revenind acum la<strong> alimente<\/strong> \u0219i la <strong>valoarea lor energetic\u0103<\/strong>, nutien\u021bii sunt clasifica\u021bi <strong>de la cei cu valoarea energetic\u0103 cea mai mare<\/strong> p\u00e2n\u0103 la nutrien\u021bii cu <strong>cel mai sc\u0103zut con\u021binut de energie<\/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>Gr\u0103simi<\/strong> &#8211; 9 kcal (37 kJ)\/g<\/li>\n\n\n\n<li><strong>Alcool*<\/strong> &#8211; 7 kcal (29 kJ)\/g<\/li>\n\n\n\n<li><strong>Proteine<\/strong> &#8211; 4 kcal (17 kJ)\/g<\/li>\n\n\n\n<li><strong>Carbohidra\u021bi<\/strong> &#8211; 4 kcal (17 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>* Alcoolul a fost inclus \u00een list\u0103, deoarece consumul s\u0103u&nbsp;<strong>cre\u0219te aportul de energie<\/strong>, dar <strong>nu este un nutrient,<\/strong> deoarece are un <strong>impact negativ<\/strong> asupra <strong>cre\u0219terii fizice \u0219i asupra dezvolt\u0103rii \u0219i regener\u0103rii<\/strong><strong>. <\/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=\"Valoarea energetic\u0103 a macronutrien\u021bilor\" style=\"width:843px;height:567px\" title=\"Valoarea energetic\u0103 a macronutrien\u021bilor\"\/><\/figure>\n<\/div>\n\n\n<p>Aportul de energie din alimenta\u021bie ar trebui s\u0103 fie echilibrat pentru a preveni <strong>cre\u0219terea \u00een greutate \u0219i obezitatea.<\/strong> Cu siguran\u021b\u0103, sunte\u021bi familiariza\u021bi cu afirma\u021bia conform c\u0103reia<strong> aportul \u0219i consumul de energie trebuie s\u0103 fie egale<\/strong>. Dac\u0103 se calculeaz\u0103 la <strong>valoarea energetic\u0103 de la o mas\u0103,&nbsp;<\/strong>aceasta ar trebui s\u0103 fie de la <strong>1 la 1,4 kcal\/g,<\/strong> adic\u0103 de la 4,2 la 6,3 kJ \/g. <strong>Riscul cre\u0219terii \u00een greutate \u0219i riscul de obezitate <\/strong>apare \u00een cazul \u00een care m\u00e2ncarea are un con\u021binut de energie <strong>mai mare de 2,5 kcal\/g.<\/strong> Nu v\u0103 pute\u021bi imagina? Pr\u00e2nzul cuprinde mai multe alimente, care au<strong> un con\u021binut diferit de nutrien\u021bi<\/strong> \u0219i, prin urmare, \u0219i <strong>valoare energetic\u0103 diferit\u0103<\/strong>. Pr\u00e2nzul poate fi format, de exemplu, din <strong>carne, garnitur\u0103 \u0219i salat\u0103<\/strong> \u0219i toate pot avea<strong> 450 g<\/strong>. Dar, diferen\u021ba este c\u0103 aceste 450 g sunt formate din <strong>200 g de carne, 150 g de cartofi pr\u0103ji\u021bi \u0219i 150 g de salat\u0103<\/strong>, sau <strong>200 g de carne, 50 g de cartofi pr\u0103ji\u021bi \u0219i 250 g de salat\u0103<\/strong>. Rezultatele vor avea o <strong>valoare energetic\u0103 diferit\u0103.<\/strong> Organismul utilizeaz\u0103 energia din alimente pentru procesele men\u021bionate. Pentru o idee mai bun\u0103 putem spune c\u0103 <strong>1 kcal<\/strong> este cantitatea de&nbsp;c\u0103ldur\u0103 necesar\u0103 pentru a <strong>cre\u0219te<\/strong> <strong>temperatura<\/strong> <strong>unui litru<\/strong> de ap\u0103 cu <strong>1\u00b0C<\/strong><strong>.<\/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=\"Consumul_zilnic_de_energie_si_etapele_sale\"><\/span>Consumul zilnic de energie \u0219i etapele sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vre\u021bi s\u0103 pierde\u021bi \u00een greutate sau vre\u021bi s\u0103 v\u0103 men\u021bine\u021bi \u0219i s\u0103 nu mai lua\u021bi \u00een greutate? Indiferent de obiectiv, sigur v\u0103 dori\u021bi s\u0103 ave\u021bi un <strong>raportul optim \u00eentre aportul \u0219i consumul de energie.<\/strong> Mai exact, trebuie s\u0103 <strong>cunoa\u0219te\u021bi consumul zilnic<\/strong> de energie, pe baza c\u0103ruia pute\u021bi ajusta <strong>aportul de energie din alimente<\/strong> sau <strong>s\u0103 ajusta\u021bi consumul \u00een sine.<\/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=\"Consumul zilnic de energie\" style=\"width:843px;height:567px\" title=\"Consumul zilnic de energie\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Consumul zilnic total de energie<\/strong>&nbsp;este cunoscut \u00een englez\u0103 sub abrevierea <strong>TDEE (Total Daily Energy Expenditure)<\/strong>. Reprezint\u0103 <strong>num\u0103rul<\/strong> total <strong>de calorii,<\/strong> pe care le <strong>arde\u021bi \u00een timpul zilei<\/strong> \u0219i este determinat de<strong> 4 componente<\/strong>&nbsp;[5]:<\/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>Rata metabolismului bazal<\/strong>&nbsp;(Basal Metabolic Rate)<\/li>\n\n\n\n<li><strong>Efectul termic al m\u00e2nc\u0103rii<\/strong> (Thermic Effect of Food)<\/li>\n\n\n\n<li><strong>Termogeneza activit\u0103\u021bii f\u0103r\u0103 exerci\u021bii fizice<\/strong>&nbsp;(Non-Exercise Activity Thermogenesis)<\/li>\n\n\n\n<li><strong>Efectul termic al activit\u0103\u021bii<\/strong>&nbsp;(exerci\u021bii) (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>Din punct de vedere matematic, consumul zilnic total de energie este egal cu suma acestor 4 componente.<\/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>Metabolismul bazal <\/strong>produce energie pentru asigurarea&nbsp;<strong>func\u021biilor vitale de baz\u0103<\/strong>, de exemplu respira\u021bia \u0219i transportul de s\u00e2nge din organism. Acesta func\u021bioneaz\u0103 chiar dac\u0103 nu face\u021bi nimic \u00een acel moment \u0219i v\u0103 relaxa\u021bi seara \u00een fa\u021ba televizorului. \u00cens\u0103, metabolismul bazal<strong> nu include activitatea fizic\u0103<\/strong>, pe care o efectu\u0103m \u00een timpul zilei, <strong>nici digestia<\/strong> alimentelor. <strong>Rata metabolismului bazal<\/strong> reprezint\u0103 caloriile pe care organismul le arde pentru aceste nevoi.&nbsp;<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=\"Rata metabolic\u0103 bazal\u0103\" style=\"width:843px;height:567px\" title=\"Rata metabolic\u0103 bazal\u0103\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Efectul termic al m\u00e2nc\u0103rii <\/strong>reprezint\u0103 <strong>caloriile<\/strong> pe care organismul le arde \u00een <strong>timpul diger\u0103rii alimentelor<\/strong>. De asemenea, corpul uman are nevoie de energie pentru a descompune \u0219i prelucra hrana. <strong>Macronutrien\u021bii<\/strong> au un <strong>efect termic<\/strong> <strong>diferit<\/strong> <strong>&#8211; proteinele (20-35%), carbohidra\u021bii (5-15%) \u0219i gr\u0103simile (0-5%).<\/strong> Ce reprezint\u0103 aceste procente? \u00cencerca\u021bi s\u0103 v\u0103 imagina\u021bi, de exemplu, <strong>100 de calorii<\/strong> din nutrien\u021bii enumera\u021bi. \u00cen timpul <strong>digestiei a 100 de calorii de proteine,<\/strong> se <strong>ard 20-35 de calorii<\/strong> \u0219i, desigur, mai pu\u021bin \u00een cazul gr\u0103similor \u0219i carbohidra\u021bilor. Dac\u0103 include\u021bi \u00een alimenta\u021bie&nbsp;<strong>ingrediente bogate \u00een proteine<\/strong>,<strong> ve\u021bi cre\u0219te<\/strong> <strong>efectul termic al hranei&nbsp;<\/strong>\u0219i num\u0103rul de calorii pe care organismul le va arde \u00een timpul digestiei. <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>Termogeneza activit\u0103\u021bii f\u0103r\u0103 exerci\u021bii fizice<\/strong> sunt<strong> caloriile,<\/strong> pe care le arde\u021bi \u00een timpul zilei prin diferite activit\u0103\u021bi <strong>\u00een afara exerci\u021biilor fizice<\/strong>,<strong> a somnului \u0219i a m\u00e2ncatului<\/strong>. Aceast\u0103 categorie include <strong>mersul normal \u00een timpul zilei, plimbatul c\u00e2inelui<\/strong> sau chiar <strong>cump\u0103r\u0103turile<\/strong>. Aceast\u0103 component\u0103 poate fi foarte diferit\u0103 la oameni, deoarece <strong>persoanele care lucrez\u0103 fizic<\/strong> vor avea o <strong>valoare semnificativ mai mare<\/strong> \u00een compara\u021bie cu persoanele care au un loc de munc\u0103 sedentar. <strong>Termogeneza f\u0103r\u0103 exerci\u021bii fizice<\/strong> poate juca un rol important \u00een <strong>controlul greut\u0103\u021bii.<\/strong> Cu toate acestea, mecanismul care gestioneaz\u0103 acest tip de termogenez\u0103 nu este \u00eenc\u0103 cunoscut de oamenii de \u0219tiin\u021b\u0103. Re\u021bine\u021bi c\u0103, \u0219i mersul pe sc\u0103ri, c\u0103lcatul hainelor sau activit\u0103\u021bile normale zilnice influen\u021beaz\u0103 metabolismul.&nbsp;<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=\"Efectul termic al activit\u0103\u021bii \" class=\"wp-image-219723\" style=\"width:843px;height:562px\" title=\"Efectul termic al activit\u0103\u021bii \" 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>Efectul termic al activit\u0103\u021bii <\/strong>este exact opusul <strong>termogenezei f\u0103r\u0103 exerci\u021bii fizice<\/strong>, reprezint\u0103 <strong>caloriile <\/strong>pe care organismul <strong>le arde \u00een timpul exerci\u021biilor fizice<\/strong>. Aici sunt incluse <strong>toate tipurile de antrenamente<\/strong>, ca de exemplu antrenamentele de for\u021b\u0103, antrenamentele cardio sau CrossFit. [5]<\/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=\"Metode_de_calcul_pentru_consumul_de_energie\"><\/span>Metode de calcul pentru consumul de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe formule, care pot fi utilizate pentru calcularea consumului de energie. Acestea includ formulele <strong>Harris-Benedict<\/strong> sau <strong>Mifflin-St Jeor<\/strong> pentru calcularea ratei metabolismului bazal, ale c\u0103ror rezultate le pute\u021bi utiliza cu <strong>multiplicatorul Katch-McArdle<\/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\">Formula Harris-Benedict<\/h3>\n\n\n\n<p><strong>Formula Harris-Benedict<\/strong> este una dintre cele mai cunoscute metode de calculare a <strong>consumului energetic bazal<\/strong>. <strong>Formula Harris-Benedict<\/strong> a fost creat\u0103 \u00een 1919 pe baza unui studiu publicat de <strong>James Arthur Harris<\/strong> \u0219i <strong>Francis Gano Benedict<\/strong>. Aceasta a fost inventat\u0103 cu scopul de a crea <strong>standarde \u00een ceea ce prive\u0219te consumul energetic bazal<\/strong> \u0219i pentru a <strong>compara consumul energetic<\/strong> al persoanelor, care sufer\u0103 de diverse boli, de exemplu <strong>diabet<\/strong>. Formula este printre <strong>cele mai frecvente metode<\/strong> \u0219i a fost utilizat\u0103 p\u00e2n\u0103 \u00een 1990, c\u00e2nd a fost publicat\u0103 o nou\u0103 <strong>formul\u0103 Mifflin St Jeor<\/strong>. <strong>Formula Harris-Benedict<\/strong> are o vechime de <strong>peste 100 de ani<\/strong>, iar datele au fost modificate \u00een 1984 pentru a \u00eembun\u0103t\u0103\u021bi precizia. Este interesant s\u0103 ne d\u0103m seama c\u0103 <strong>rata metabolismului bazal<\/strong> a fost studiat\u0103 la <strong>\u00eenceputul secolului precedent<\/strong><strong>.<\/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>Formula Harris-Benedict <\/strong>include <strong>greutatea<\/strong> corporal\u0103,<strong> \u00een\u0103l\u021bimea,<\/strong> <strong>v\u00e2rsta \u0219i sexul<\/strong>. Datorit\u0103 lor, v\u0103 pute\u021bi calcula cu u\u0219urin\u021b\u0103 <strong>rata metabolismului bazal<\/strong> \u0219i s\u0103 afla\u021bi care este aportul caloric zilnic necesar pentru a v\u0103 <strong>men\u021bine greutatea<\/strong>. Pute\u021bi utiliza apoi valorile <strong>BMR<\/strong> pentru a calcula <strong>consumul zilnic total de energie<\/strong><strong>. <\/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 (la b\u0103rba\u021bi) <\/strong>= 66,47 + (13,75 x greutate \u00een kg) + (5,003 x \u00een\u0103l\u021bime \u00een cm) &#8211; (6,755 x v\u00e2rsta \u00een ani)<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR (la femei) <\/strong>= 655,1 + (9,563 x greutate \u00een kg) + (1,85 x \u00een\u0103l\u021bime \u00een cm) &#8211; (4,676 x v\u00e2rsta \u00een ani)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci, dac\u0103 sunte\u021bi o femeie de 30 de ani, cu o \u00een\u0103l\u021bime de 165 cm \u0219i o greutate de 55 kg, formula va ar\u0103ta a\u0219a:<\/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> este de <strong>1346,024 de calorii pe zi<\/strong>. At\u00e2tea calorii arde corpul datorit\u0103 metabolismului bazal zilnic. Num\u0103rul minim de calorii pe care trebuie s\u0103 le primeasc\u0103 organismul pe zi pentru o func\u021bionare s\u0103n\u0103toas\u0103 este de<strong> 1346 de calorii<\/strong>. \u00cencerca\u021bi \u0219i voi s\u0103 v\u0103 calcula\u021bi rata metabolic\u0103 bazal\u0103. <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>Folosind rezultatul <strong>formulei Harris-Benedict<\/strong>, ob\u021bine\u021bi valoarea BMR \u0219i o pute\u021bi \u00eenmul\u021bi cu <strong>multiplicatorul Katch-McArdle<\/strong> pentru a calcula <strong>consumul zilnic total de energie<\/strong>. Pentru a v\u0103 recalcula consumul total zilnic de energie, v\u0103 prezent\u0103m multiplicatorii standard Katch-McArdle, precum \u0219i o versiune a acestora modificat\u0103 de Michael Matthews. <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 = sedentar&nbsp;<\/strong>(exerci\u021bii minime sau deloc)<\/p>\n\n\n\n<p><strong>1,375 = activitate u\u0219oar\u0103<\/strong> (1 &#8211; 3 zile \u00een timpul s\u0103pt\u0103m\u00e2nii exerci\u021bii u\u0219oare sau sport)<\/p>\n\n\n\n<p><strong>1,55 = activitate medie<\/strong> (3 &#8211; 5 zile \u00een timpul s\u0103pt\u0103m\u00e2nii exerci\u021bii medii sau sport)<\/p>\n\n\n\n<p><strong>1,725 = activitate ridicat\u0103<\/strong> (6 &#8211; 7 zile \u00een timpul s\u0103pt\u0103m\u00e2nii exerci\u021bii dificile sau sport)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sursele definesc \u0219i un multiplicator cu valoare de 1,9, dar cu o definire diferit\u0103 a activit\u0103\u021bii.<\/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 = activitate extrem de ridicat\u0103<\/strong> (antrenament dificil, munc\u0103 fizic\u0103 dificil\u0103, antrenament de 2x ori pe zi) <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>1,9 = activitate extra<\/strong>&nbsp;(6 &#8211; 7 zile \u00een timpul s\u0103pt\u0103m\u00e2nii exerci\u021bii dificile sau sport \u0219i munc\u0103 fizic\u0103) <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=\"Formula Harris-Benedict \" style=\"width:843px;height:567px\" title=\"Formula Harris-Benedict \"\/><\/figure>\n<\/div>\n\n\n<p>Ve\u021bi calcula consumul zilnic total de energie \u00eenmul\u021bind multiplicatorul cu rata metabolic\u0103 bazal\u0103.<\/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 multiplicatorul Katch-McArdle<\/p>\n\n\n\n<p>TDEE = 1346,024 x 1,375 (dac\u0103 sunte\u021bi o femeie care face exerci\u021bii, de exemplu, de 2x pe s\u0103pt\u0103m\u00e2n\u0103)<\/p>\n\n\n\n<p>TDEE = <strong>1850,783 calorii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar,<strong> Michael Matthews <\/strong>men\u021bioneaz\u0103 \u0219i <strong>multiplicatorii modifica\u021bi<\/strong>. Autorul nu se bazeaz\u0103 pe cercet\u0103ri,ci <strong>pe practic\u0103 cu mii de oameni<\/strong>. Potrivit acestuia, cantitatea de <strong>energie consumat\u0103<\/strong> poate fi <strong>supraestimat\u0103<\/strong>. Folosind multiplicatorii standard, pute\u021bi avea un <strong>deficit caloric prea mic<\/strong> \u0219i un <strong>surplus mare \u00een aport<\/strong>. Rezultatul va fi o pierdere mai mic\u0103 de gr\u0103sime \u0219i o cre\u0219tere excesiv\u0103 a gr\u0103similor \u00een faza de dezvoltare. Conform lui Matthews multiplicatorii modifica\u021bi vor oferi <strong>un punct de plecare mai bun.<\/strong> Utilizarea lor este aceea\u0219i ca \u00een cazul multiplicatorilor standard. <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 = sedentar&nbsp;<\/strong>(exerci\u021bii minime sau deloc)<\/p>\n\n\n\n<p><strong>1,2 p\u00e2n\u0103 1,35 = activitate moderat\u0103<\/strong>&nbsp;(1 &#8211; 3 ore de exerci\u021bii sau sport pe s\u0103pt\u0103m\u00e2n\u0103)<\/p>\n\n\n\n<p><strong>1,4 p\u00e2n\u0103 1,55 = activitate medie<\/strong>&nbsp;(4 &#8211; 6 ore de exerci\u021bii sau sport pe s\u0103pt\u0103m\u00e2n\u0103)<\/p>\n\n\n\n<p><strong>1,6 p\u00e2n\u0103 1,75 = activitate ridicat\u0103<\/strong> (7 &#8211; 9 ore de exerci\u021bii sau sport pe s\u0103pt\u0103m\u00e2n\u0103)<\/p>\n\n\n\n<p><strong>1,8 p\u00e2n\u0103 la&nbsp; 1,95 = activitate extrem de ridicat\u0103<\/strong>&nbsp;(10 sau mai multe ore de exerci\u021bii sau sport pe s\u0103pt\u0103m\u00e2n\u0103)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Utilizarea multiplicatorilor standard sau modifica\u021bi pentru a calcula consumul de energie depinde de voi \u0219i de decizia voastr\u0103.<\/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=\"Calcularea consumului de energie\" style=\"width:843px;height:567px\" title=\"Calcularea consumului de energie\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Formula Mifflin-St Jeor<\/h3>\n\n\n\n<p>Formula cunoscut\u0103 sub denumirea de <strong>Mifflin-St Jeor<\/strong>, la fel ca \u0219i formula Harris-Benedict, este destinat\u0103 pentru a<strong> calcula consumul de energie<\/strong>. A fost publicat\u0103 pentru prima dat\u0103 <strong>\u00een anul 1990<\/strong>, moment \u00een care a fost considerat\u0103 o <strong>versiune mai actual\u0103 a formulei Harris-Benedict<\/strong> \u0219i mai potrivit\u0103 <strong>stilului de via\u021b\u0103 modern.<\/strong> Diferen\u021ba de valori \u00eentre modelul nou \u0219i cel vechi este de aproximativ 5%, <strong>cu o precizie mai mare<\/strong> \u00een <strong>formula Mifflin-St Jeor<\/strong>. Pentru compara\u021bie, prezent\u0103m o formul\u0103 pentru b\u0103rba\u021bi \u0219i femei, dar \u0219i un exemplu&nbsp;[10]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>BMR (la b\u0103rba\u021bi)<\/strong> = (10 x greutate \u00een kg) + (6,25 x \u00een\u0103l\u021bime \u00een cm) &#8211; (5 x v\u00e2rsta \u00een ani) + 5<\/p>\n\n\n\n<p><strong>BMR (la femei)<\/strong> = (10 x greutate \u00een kg) + (6,25 x \u00een\u0103l\u021bime \u00een cm) &#8211; (5 x v\u00e2rsta \u00een ani) &#8211; 161<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca \u0219i \u00een cazul formulei <strong>Harris-Benedict<\/strong>, pute\u021bi folosi ulterior rezultatul \u0219i \u00een formula&nbsp;<strong>Matchlin-St Jeor<\/strong> pentru a calcula <strong>TDEE<\/strong>&nbsp;cu ajutorul&nbsp;<strong>multiplicatorilor Katch-McArdle.<\/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\/B_EZEN-03-min.jpg\" alt=\"Calcularea metabolismului bazal\" style=\"width:843px;height:567px\" title=\"Calcularea metabolismului bazal\"\/><\/figure>\n<\/div>\n\n\n<p>Dori\u021bi s\u0103 v\u0103 calcula\u021bi consumul zilnic de energie conform formulei Mifflin-St Jeor, dar nu dori\u021bi s\u0103 face\u021bi un calcul elaborat? Utiliza\u021bi <a href=\"https:\/\/gymbeam.ro\/calculator-bmr\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">calculatorul <\/a><a href=\"https:\/\/gymbeam.ro\/blog\/calculator-bmr\" target=\"_blank\" aria-label=\"BMR (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BMR<\/a><a href=\"https:\/\/gymbeam.ro\/calculator-bmr\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> online<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un studiu din 2005 <\/strong>a examinat literatura din domeniu, pentru a verifica <strong>exactitatea formulelor predictive<\/strong>. \u00cen concluzie, se men\u021bioneaz\u0103 c\u0103 printre <strong>formulele cele mai utilizate<\/strong> \u00een practica clinic\u0103 sunt formulele&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>Dintre formulele men\u021bionate, <strong>Mifflin-St Jeor a fost cea mai exact\u0103<\/strong> \u0219i a avut <strong>cel mai restr\u00e2ns interval de erori<\/strong>. Mifflin-St Jeor a prezis o rat\u0103 metabolic\u0103 \u00een repaus de <strong>10% din valoarea m\u0103surat\u0103<\/strong> pentru mai multe persoane obeze \u0219i care nu sunt obeze, dec\u00e2t alte formule. <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>Dup\u0103 cum a\u021bi observat, \u00een afar\u0103 de formulele <strong>Harris-Benedict \u0219i Mifflin-ST Jeor<\/strong>, exist\u0103 <strong>alte formule<\/strong> pentru calcularea consumului de energie. Acestea sunt <strong>Katch-McArdle, Katch-McArdle (Hybrid), Cunningham<\/strong> sau o <strong>versiune revizuit\u0103 a lui Harris-Benedict<\/strong> din 1984. Pe Internet ve\u021bi g\u0103si calculatoare, care fac aceste calcule \u0219i tot ce trebuie s\u0103 face\u021bi este s\u0103 introduce\u021bi parametrii personali. Rezultatele studiulu din 2005 indic\u0103 faptul c\u0103 acestea sunt doar formule predictive. Prin urmare, ele pot devia \u00eentr-o oarecare m\u0103sur\u0103 de la valoarea real\u0103. <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=\"Formula Mifflin-St Jeor\" style=\"width:843px;height:567px\" title=\"Formula Mifflin-St Jeor\"\/><\/figure>\n<\/div>\n\n\n<p>Valorile ob\u021binute pot fi informa\u021bii orientative \u0219i este greu de spus dac\u0103 vi se vor potrivi 100%. Credem c\u0103 ve\u021bi \u00eencerca formulele \u0219io s\u0103 v\u0103 ajute s\u0103 v\u0103 \u00eendeplini\u021bi obiectivele fitness \u0219i, \u00een acela\u0219i timp, s\u0103 ob\u021bine\u021bi silueta visat\u0103. Vre\u021bi ca <strong>prietenii vo\u0219tri s\u0103 afle<\/strong> despre aceste formule de calcul a ratei metabolice? Nu ezita\u021bi \u0219i <strong>sus\u021bine\u021bi articolul cu un share.<\/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>Calcula\u021bi-v\u0103 rata metabolic\u0103 \u0219i consumul de energie pentru a v\u0103 \u00eendeplini obiectivele fitness. Afla\u021bi care sunt formulele Harris-Benedict sau Mifflin-St Jeor!<\/p>\n","protected":false},"author":25,"featured_media":98803,"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":[95],"tags":[6686,6866,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229286","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-calorii","9":"tag-metabolism-ro","10":"tag-nutritie","11":"tag-pierdere-in-greutate","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>Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103 \u0219i consumul zilnic de energie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Calcula\u021bi-v\u0103 rata metabolic\u0103 \u0219i consumul de energie pentru a v\u0103 \u00eendeplini obiectivele fitness. 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