{"id":229299,"date":"2020-07-14T17:42:00","date_gmt":"2020-07-14T15:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229299"},"modified":"2023-08-03T10:48:50","modified_gmt":"2023-08-03T08:48:50","slug":"kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/","title":{"rendered":"Kako izra\u010dunati brzinu bazalnog metabolizma i dnevnu potro\u0161nju energije?"},"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.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/#Koliki_je_unos_i_potrosnja_energije\" title=\"Koliki je unos i potro\u0161nja energije?\">Koliki je unos i potro\u0161nja energije?<\/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.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/#Dnevna_potrosnja_energije\" title=\"Dnevna potro\u0161nja energije\">Dnevna potro\u0161nja energije<\/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.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/#Metode_izracunavanja_potrosnje_energije\" title=\"Metode izra\u010dunavanja potro\u0161nje energije\">Metode izra\u010dunavanja potro\u0161nje energije<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Postoji nekoliko formula pomo\u0107u kojih mo\u017eete izra\u010dunati svoj bazalni metabolizam i dnevnu potro\u0161nju energije. Vrijednost potro\u0161nje energije tijekom dana<strong> mo\u017ee biti koristan podatak, za procjenu unosa energije kroz promjenu hrane i \u017eivotnog stila.<\/strong> Upoznajte obrasce predvi\u0111anja koji vam govore <strong>koliko energije va\u0161 bazalni metabolizam sagorijeva tijekom dana.<\/strong><\/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\" id=\"koliki-je-unos-i-potrosnja-energije\"><span class=\"ez-toc-section\" id=\"Koliki_je_unos_i_potrosnja_energije\"><\/span>Koliki je unos i potro\u0161nja energije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudsko tijelo mora primati energiju u obliku hrane i pi\u0107a, <strong>koja se pretvara i koristi za razne procese, poput&nbsp;<\/strong>[1]:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Funkcioniranje organa u tijelu<\/li><li>Kontrakcija mi\u0161i\u0107a<\/li><li>Odr\u017eavanje tjelesne temperature<\/li><li>Rast<\/li><\/ul>\n\n\n\n<p>Svaka hrana ili pi\u0107e ima svoju energetsku vrijednost, \u0161to \u0107ete mo\u0107i vidjeti iz tablica nutritivnih vrijednosti, koje se nalaze na pakiranju proizvoda. Vrijednost ove energije je <strong>prikazana u kalorijama, ali i u d\u017eulima<\/strong>, preciznije u kilod\u017eulima. \u0160to taj broj ozna\u010dava je mnogima nepoznanica, <strong>pa \u0107emo vam objasniti razliku izme\u0111u kalorija i d\u017eula.<\/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\" id=\"dzuli-vs-kalorije\">D\u017euli vs. Kalorije<\/h3>\n\n\n\n<p>Zanima li vas <strong>za\u0161to obje jedinice postoje i njihove vrijednosti su razli\u010dite, dok izra\u017eavaju iste podatke<\/strong>? U pro\u0161losti, energija iz hrane se prikazivala samo u kalorijama, ali nije koherentna jedinica termokemijske energije. Jedinica D\u017eul (Joule &#8211; j) pripada me\u0111unarodnom sustavu jedinica (International System of Units &#8211; SI) i mo\u017eete je zapamtiti iz kolegija fizike. D\u017eul je energija koja se osloba\u0111a kada se 1 kg prenese na udaljenost od 1 metra, sa snagom od 1 Njutna. Sje\u0107ate li se toga? <strong>Jedinica d\u017eul se koristi za izra\u010dunavanje ljudske energije, pa bi se d\u017eul trebao koristiti i za izra\u010dunavanje energetske vrijednosti jela<\/strong>. Vi\u0161e od 30 godina se preporu\u010duje da se energija prikazuje samo u d\u017eulima, a te\u0161ko je potro\u0161a\u010dima, znanstvenicima i &#8220;neznanstvenicima&#8221; napustiti staru jedinicu. Vrijednost na pakiranju proizvoda mo\u017eete prona\u0107i u kalorijama, d\u017eulima ili kilod\u017eulima. Mogu\u0107e je da se kalorije vi\u0161e ne\u0107e koristiti s vremenom, <strong>ali do tada nije lo\u0161e znati razliku izme\u0111u njih.<\/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\/jednotky_energetickej_hodnoty-min.JPG\" alt=\"D\u017euli vs. Kalorije\" width=\"843\" height=\"567\" title=\"D\u017euli vs. Kalorije\"\/><\/figure><\/div>\n\n\n\n<p><strong>Hrana i jela imaju razli\u010dite energetske vrijednosti, \u0161to ovisi o sadr\u017eaju makronutrijenata. <\/strong>Hrana je razli\u010dita, ali je i unos energije tako\u0111er razli\u010dit za ljude, jer svatko od nas ima razli\u010dite potrebe za energijom, <strong>koje mogu prouzrokovati razli\u010diti faktori:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Genetika<\/li><li>Spol<\/li><li>Tjelesna te\u017eina<\/li><li>Visina<\/li><li>Fizi\u010dka aktivnost<\/li><li>Klimatski uvjeti u kojima \u017eivimo&#8230;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi bolje razumjeli energetski sadr\u017eaj hrane, <strong>najbolje je zapo\u010deti s omjerom d\u017eul\/kalorije.<\/strong>&nbsp;<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 (kilokalorije) = 1,000 cal (kalorije)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kJ (kilod\u017euli) = 1,000 d\u017euli<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 MJ (megad\u017euli) = 1,000 kJ ili 1,000,000 d\u017euli<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 Kilokalorije (kcal) = 4,184 kilod\u017euli (kJ)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo je osnovno polazi\u0161te.<strong> Okrenimo se sada hrani i njenoj energetskoj vrijednosti<\/strong>. Hranjive tvari su klasificirane <strong>od one koja ima najvi\u0161e energije, do one koja ima najmanje energije:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [4]&nbsp; &nbsp;&nbsp;<\/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>Masti<\/strong> &#8211; 9 kcal (37 kJ)\/g<\/li><li><strong>Alkohol*<\/strong> &#8211; 7 kcal (29 kJ)\/g<\/li><li><strong>Proteini<\/strong> &#8211; 4 kcal (17 kJ)\/g<\/li><li><strong>Ugljikohidrati&nbsp;<\/strong>&#8211; 4 kcal (17 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>*&nbsp;Na popis je dodan alkohol, jer se njegovom konzumacijom pove\u0107ava unos energije. Me\u0111utim, alkohol nije hranjiva tvar, jer ima <strong>negativan utjecaj na fizi\u010dki rast, razvoj i obnavljanje.<\/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=\"D\u017euli vs. Kalorije\" width=\"843\" height=\"567\" title=\"D\u017euli vs. Kalorije\"\/><\/figure><\/div>\n\n\n\n<p>Unos hrane treba biti uravnote\u017een, kako bi se sprije\u010dilo debljanje i pretilost. Vjerojatno ste upoznati s \u010desto kori\u0161tenom tvrdnjom, da unos energije treba biti jednak potro\u0161nji. Kada pretvorimo u jelo,&nbsp;<strong>energetska vrijednost bi trebala biti 1 do 1,4 kcl \/ g, tj. 4,2 do 6,3 kJ \/ g.<\/strong> Rizik od debljanja i pretilosti nastaje kada hrana ima energetski sadr\u017eaj ve\u0107i od 2,5 kcl \/ g. Nije lako zamisliti? Va\u0161 ru\u010dak se sastoji od nekoliko namirnica s razli\u010ditim hranjivim tvarima i samim tim razli\u010ditim energetskim vrijednostima. Na primjer, ru\u010dak mo\u017ee sadr\u017eavati meso, prilog i salatu i te\u017eiti 500 g.<strong> Razlika je, me\u0111utim, \u0161to ovih 500 g predstavlja 200 g mesa, 150 g pomfrita i 150 g salate ili 200 g mesa, 50 g pomfrita i 250 g salate<\/strong>. Tako dobiveni menii imaju razli\u010ditu energetsku vrijednost. Tijelo koristi energiju iz hrane za ve\u0107 spomenute procese. Za bolje obja\u0161njenje mo\u017eemo re\u0107i, da je 1 kcl <strong>koli\u010dina topline potrebna za zagrijavanje 1 litre vode za 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\" id=\"dnevna-potrosnja-energije\"><span class=\"ez-toc-section\" id=\"Dnevna_potrosnja_energije\"><\/span>Dnevna potro\u0161nja energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite li smanjiti ili barem odr\u017eati svoju te\u017einu, a ne dobiti na te\u017eini? Bez obzira na va\u0161e ciljeve, <strong>\u017eelite posti\u0107i \u017eeljeni omjer izme\u0111u unosa energije i potro\u0161nje energije<\/strong>. Konkretnije, trebate znati dnevnu potro\u0161nju energije, na temelju koje <strong>mo\u017eete prilagoditi opskrbu energijom iz hrane ili same potro\u0161nje<\/strong><strong>.<\/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=\"Dnevna potro\u0161nja energije\" width=\"843\" height=\"567\" title=\"Dnevna potro\u0161nja energije\"\/><\/figure><\/div>\n\n\n\n<p><strong>Ukupna energetska potro\u0161nja &#8211;&nbsp;Total energy consumption (TDEE) je poznata kao TDEE (Ukupna Dnevna Potro\u0161nja Energije &#8211; Total Daily Energy Expenditure).&nbsp;<\/strong>Predstavlja ukupan broj kalorija koje sagorite tijekom dana, a odre\u0111uju je 4 komponente: <\/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>Basal Metabolic Rate &#8211; Bazalni Metabolizam&nbsp;<\/strong><\/li><li><strong>Thermic Effect of Food &#8211; Termogeni U\u010dinak Hrane<\/strong><\/li><li><strong>Non-Exercise Activity Thermogenesis &#8211; Termi\u010dki Efekt Nesvjesne Tjelesne Aktivnost<\/strong><\/li><li><strong>Thermic Effect of Activity &#8211; Termi\u010dki Efekt Svjesne Tjelesne Aktivnost<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Matemati\u010dki, ukupna dnevna potro\u0161nja energije odgovara zbroju ove 4 komponente.<span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span>[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>Bazalni metabolizam&nbsp;<\/strong>proizvodi energiju za rad osnovnih vitalnih funkcija, kao \u0161to su disanje i protok krvi u ljudskom tijelu.&nbsp;<strong>Tako\u0111er, bazalni metabolizam djeluje i kada vi ne radite ni\u0161ta, kada odmarate nave\u010der ispred TV-a.&nbsp;<\/strong>Me\u0111utim, bazalni metabolizam ne uklju\u010duje fizi\u010dku aktivnost koju obavljamo tijekom dana ili probavu hrane.&nbsp;<strong>Bazalni metabolizam su kalorije koje tijelo sagori za ove potrebe<\/strong>. <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=\"Dnevna potro\u0161nja energije\" width=\"843\" height=\"567\" title=\"Dnevna potro\u0161nja energije\"\/><\/figure><\/div>\n\n\n\n<p><strong>Termalni u\u010dinci hrane su kalorije koje tijelo sagorijeva tijekom prerade hrane.<\/strong> Ljudsko tijelo tako\u0111er treba energiju za razgradnju i preradu hrane. Makronutrijenti imaju razli\u010dit termalni u\u010dinak &#8211; <strong>proteini (20-35%), ugljikohidrati (5-15 %) i masti (0-5%).<\/strong> \u0160to ti postoci zna\u010de? Na primjer, poku\u0161ajte zamisliti 100 kalorija od navedenih hranjivih sastojaka. <strong>Tijekom probave 100 kalorija proteina, sagori se 20-35 kalorija<\/strong>, a naravno manje se sagori kalorija tijekom probave ugljikohidrata i masti. Dodavanjem visokoproteinskih sastojaka u va\u0161u prehranu pove\u0107ava termalne u\u010dinke hrane i <strong>broj sagorenih kalorija o kojima tijelo vodi ra\u010duna tijekom probave.<\/strong>&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>Termi\u010dki Efekt Nesvjesne Tjelesne Aktivnost je dio kalorija<\/strong> koje sagorite tijekom dana kroz razne aktivnosti, koje se ne odnose na vje\u017ebanje, spavanje i jedenje. <strong>Ova kategorija uklju\u010duje normalno hodanje tijekom dana, \u0161etanje psa ili \u010dak shopping.<\/strong> Ova komponenta se mo\u017ee znatno razlikovati za ljude, jer ljudi koji rade fizi\u010dke poslove imaju mnogo ve\u0107u vrijednost od ljudi koji rade sjede\u0107e poslove. Nefizi\u010dka termogeneza mo\u017ee igrati va\u017enu ulogu u kontroli te\u017eine. Me\u0111utim, mehanizam koji regulira ovu vrstu termogeneze nije jo\u0161 poznat znanstvenicima. Zapamtite da gla\u010danje, <strong>penjanje stepenicama ili normalne dnevne aktivnosti tako\u0111er utje\u010du na va\u0161 metabolizam.<\/strong><\/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=\"Dnevna potro\u0161nja energije\" class=\"wp-image-219723\" width=\"843\" height=\"562\" title=\"Dnevna potro\u0161nja energije\" 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>Termi\u010dki Efekt Svjesne Tjelesne Aktivnost <\/strong>je potpuno suprotno termogenezi bez treninga. To je dio kalorija koje tijelo sagori tijekom treninga. Ovo uklju\u010duje sve vrste treninga, poput <strong>treninga s utezima, kardio treninga ili CrossFita.<\/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<h2 class=\"is-style-default wp-block-heading\" id=\"metode-izracunavanja-potrosnje-energije\"><span class=\"ez-toc-section\" id=\"Metode_izracunavanja_potrosnje_energije\"><\/span>Metode izra\u010dunavanja potro\u0161nje energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje razli\u010dite formule koje se mogu koristiti za izra\u010dun potro\u0161nje energije. To uklju\u010duje <strong>Harris Benedict ili Mifflin-St Jeor formule<\/strong> za izra\u010dunavanje bazalnog metabolizma, \u010diji se rezultati mogu koristiti s <strong>mno\u017eiteljem 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=\"is-style-default wp-block-heading\" id=\"harris-benedict-formula\">Harris-Benedict Formula<\/h3>\n\n\n\n<p><strong>Harris Benedict formule<\/strong>&nbsp;je jedna od najpoznatijih metoda za izra\u010dunavanje bazalne potro\u0161nje energije. Harris Benedict formula je&nbsp;<strong>kreirana 1919. godine<\/strong>, na temelju istra\u017eivanja koje su napravili James Arthur Harri i Francis Gano Benedict. Oni su je kreirali kako bi uspostavili standard za bazalnu potro\u0161nju energije i usporedili je s potro\u0161njom energije ljudi koji pate od razli\u010ditih bolesti, poput dijabetesa. Formule su jedna od naj\u010de\u0161\u0107i metoda koje su se koristile sve do 1990 godine, kad je <strong>objavljena nova Mifflin St Jeor formula<\/strong>. Harris Benedict formula je stara vi\u0161e od 100 godina, a njeni podaci su se promijenili 1984. godine, kako bi se pobolj\u0161ala to\u010dnost. Me\u0111utim, izvrsno je vidjeti kako se bazalni metabolizam prou\u010davao na po\u010detku pro\u0161log stolje\u0107a.&nbsp;<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>Harris Benedict formula uklju\u010duje tjelesnu te\u017einu, visinu, dob i spol.<\/strong> Zahvaljuju\u0107i tome, mo\u017eete jednostavno izra\u010dunati svoj dnevni bazalni metabolizam i saznati koliko kalorija vam je potrebno da odr\u017eavate tjelesnu te\u017einu. Zatim mo\u017eete upotrijebiti <strong>BMR vrijednost za izra\u010dun ukupne dnevne potro\u0161nje energije.<\/strong><strong>&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 (za mu\u0161karce) = <\/strong>66.47 + (13.75 x te\u017eina u kg) + (5.003 x visina u cm) &#8211; (6.755 x godine)<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR (za \u017eene) = <\/strong>655.1 + (9.563 x te\u017eina u kg) + (1.85 x visina u cm) &#8211; (4,676 x godine)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako ste \u017eena koja ima 30 godina, visoka 165 cm i te\u017eite 55 kg, formula ovako izgleda:<\/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>Dakle, <strong>BMR<\/strong><strong>&nbsp;je 1346,024 kalorija dnevno<\/strong>. Va\u0161e tijelo sagori toliko kalorije dnevno zbog bazalnog metabolizma. <strong>Minimalan broj kalorija koji vam je dnevno potreban za zdravo funkcioniranje tijela je 1346 kalorija<\/strong>. Poku\u0161ajte izra\u010dunati va\u0161 bazalni metabolizam.&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>Rezultati <strong>Harris Benedict formule<\/strong> vam daju vrijednost <strong>BMR<\/strong>, koju mo\u017eete pomno\u017eiti s <strong>Katch-McArdle mno\u017eiteljem<\/strong>, da biste izra\u010dunali ukupnu dnevnu potro\u0161nju energije. Za prera\u010dunavanje na\u0161e svakodnevne potro\u0161nje energije, predstavljamo vam standardni Katch-McArdle mno\u017eitelje i modificiranu verziju od strane Michael Matthews.&nbsp;<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 = nedostatak tjelesne aktivnosti (minimalno ili bez tjelesne aktivnosti<\/strong>)<\/p>\n\n\n\n<p><strong>1.375 = lagana tjelesna aktivnost ((lagano vje\u017ebanje \/ bavljenje sportom 1-3 dana \/ tjedan<\/strong>)<\/p>\n\n\n\n<p><strong>1,55 = umjerena tjelesna aktivnost ((umjereno vje\u017ebanje \/ sport, 3-5 dana \/ tjedan<\/strong>)<\/p>\n\n\n\n<p><strong>1.725 = visoka tjelesna aktivnost (6-7 dana u tjednu visoke tjelesne aktivnosti ili sport<\/strong>)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neki izvori tako\u0111er definiraju mno\u017eitelja s vrijedno\u0161\u0107u 1,9, ali s razli\u010ditim definicijama aktivnosti.<\/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 = ekstremno visoka tjelesna aktivnost&nbsp;<\/strong>(te\u017eak trening, te\u0161ki fizi\u010dki rad,treniranje dva puta na dan) <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>1,9 = ekstra tjelesna aktivnost&nbsp;<\/strong>(6-7 dana na tjedan te\u0161kog treninga ili sportske i fizi\u010dke aktivnosti).&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=\"Metode izra\u010dunavanja potro\u0161nje energije\" width=\"843\" height=\"567\" title=\"Metode izra\u010dunavanja potro\u0161nje energije\"\/><\/figure><\/div>\n\n\n\n<p>Izra\u010dunajte svoju cjelodnevnu potro\u0161nju energije mno\u017eenjem mno\u017eitelja s bazalnim metabolizmom.<\/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 mno\u017eitelj<\/p>\n\n\n\n<p>TDEE = 1346,024 x 1,375 (na primjer, ako ste \u017eena koja trenira dva puta na tjedan)<\/p>\n\n\n\n<p><strong>TDEE = 1850,783 Kalorije<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, Michael Matthews je spominje modificiranje mno\u017eitelja. <\/strong>Autor se ne temelji na istra\u017eivanju, ve\u0107 na praksi s tisu\u0107ama ljudi. Prema njegovim rije\u010dima, <strong>koli\u010dina sagorene energije se mo\u017ee precijeniti.<\/strong> Ako su kori\u0161teni standardni multiplikatori, kalorijski deficit mo\u017ee biti premalen, te mo\u017ee do\u0107i do velikog vi\u0161ka unosa energije. Rezultat je manji gubitak masti tijekom oblikovanja tijela i prekomjerno pove\u0107anje masti u volumenskoj fazi. <strong>Modificirani Matthews multiplikatori pru\u017eaju bolju po\u010detnu to\u010dku.<\/strong> Njihova upotreba je ista kao i kod standardnih multiplikatora.&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 =&nbsp;sjedila\u010dki tip <\/strong>(minimalno ili bez tjelesne aktivnosti)<\/p>\n\n\n\n<p><strong>1,2 to 1,35 = blaga tjelesna aktivnost&nbsp;<\/strong>(1-3 sata vje\u017ebe ili sportske aktivnosti na tjedan)<\/p>\n\n\n\n<p><strong>1,4 to 1,55 = umjerena&nbsp;tjelesna aktivnost <\/strong>(4-6 sata vje\u017ebe ili sportske aktivnosti na tjedan)<\/p>\n\n\n\n<p><strong>1,6 to 1,75 =&nbsp;visoka tjelesna aktivnost <\/strong>(7-9 sata vje\u017ebe ili sportske aktivnosti na tjedan)<\/p>\n\n\n\n<p><strong>1,8 to 1,95 = ekstra visoka tjelesna aktivnost<\/strong>&nbsp;(10 ili vi\u0161e sati vje\u017ebe ili sportske aktivnosti na tjedan)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upotreba standardnih ili modificiranih multiplikatora za izra\u010dunavanje potro\u0161nje energije ovisi o vama i va\u0161oj odluci.<\/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=\"Metode izra\u010dunavanja potro\u0161nje energije\" width=\"843\" height=\"567\" title=\"Metode izra\u010dunavanja potro\u0161nje energije\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"mifflin-st-jeor-formula\">Mifflin-St Jeor Formula<\/h3>\n\n\n\n<p>Formula poznata kao <strong>Mifflin-St Jeor<\/strong>, poput Harris Benedict formule, koristi se za izra\u010dun potro\u0161nje energije. Prvi put je objavljena u istra\u017eivanju ovih ljudi 1990. godine. U to vrijeme se smatrala mnogo aktualnijom verzijom od&nbsp;<strong>Harris Benedict formule<\/strong> i bolje je odgovarala modernom na\u010dinu \u017eivota. Razlika u vrijednosti izme\u0111u novih i starih modela je oko 5%, s tim da je <strong>Mifflin-St Jeor formula<\/strong> to\u010dnija. Za usporedbu, predstavljamo vam formulu za mu\u0161karce i \u017eene, ali i primjer&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 (za mu\u0161karce) = <\/strong>(10 x te\u017eina u kg) + (6.25 x visina u cm) &#8211; (5 x godine) + 5<\/p>\n\n\n\n<p><strong>BMR (za \u017eene) = <\/strong>(10 x te\u017eina kg) + (6.25 x visina u cm) &#8211; (5 x godine) &#8211; 161<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao i kod Harris Benedict formule, <strong>mo\u017eete koristiti Mifflin-St Jeor formulu<\/strong> za prera\u010dunavanje TDEE pomo\u0107u Katch-McArdle multiplikatora.<\/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=\"Mifflin-St Jeor Formula\" width=\"843\" height=\"567\" title=\"Mifflin-St Jeor Formula\"\/><\/figure><\/div>\n\n\n\n<p>\u017delite li izra\u010dunati svoju dnevnu potro\u0161nju energije prema Mifflin-St Jeor formuli, ali da nije naporno, da se izra\u010duna na kalkulatoru? Koristite na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/bmr-kalkulator\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Online-BMR-Kalkulator<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istra\u017eivanje iz 2005. godine je ispitalo literaturu <\/strong>radi provjere to\u010dnosti obrasca predvi\u0111anja. Zaklju\u010deno je da se sljede\u0107e formule naj\u010de\u0161\u0107e koriste <strong>u klini\u010dkoj praksi<\/strong><strong>&nbsp;<\/strong><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>Svjetska zdravstvena organizacija \/ Organizacija za hranu i poljoprivredu\n<\/strong><strong>Organizacija \/ Sveu\u010dili\u0161te Ujedinjenih naroda\n[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>Od spomenutih formula, <strong>Mifflin-St Jeor<\/strong> je bio najprecizniji i imao je najmanji raspon pogre\u0161aka. Mifflin-St Jeor je predvidio metabolizam u stanju mirovanja u rasponu od <strong>10% izmjerene vrijednosti kod vi\u0161e ne-pretilih i pretilih ljudi, u odnosu na druge formule.<\/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<p>Kao \u0161to ste primijetili, osim Harris-Benedicta i Mifflin-St Jeora postoje i druge <strong>formule za izra\u010dunavanje potro\u0161nje energije<\/strong>. To uklju\u010duje, na primjer,<strong> Katch-McArdle, Katch-McArdle (Hibrid), Cunningham<\/strong> ili revidiranu verziju od Harris-Benedict iz 1984. godine. Na Internetu mo\u017eete prona\u0107i kalkulatore koji \u0107e sve to izra\u010dunati za vas, sve \u0161to vi trebate napraviti je unijeti svoje osobne parametre. Me\u0111utim, rezultati gore spomenutog istra\u017eivanja iz 2005. godine pokazuju da su to samo obrasci predvi\u0111anja. Kao rezultat toga, neki od njih se mogu razlikovati od ispravne vrijednosti.<span style=\"color: #ff6600;\">&nbsp;[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=\"Mifflin-St Jeor Formula\" width=\"843\" height=\"567\" title=\"Mifflin-St Jeor Formula\"\/><\/figure><\/div>\n\n\n\n<p>Dobivene vrijednosti mogu biti indikativne, ali te\u0161ko je re\u0107i jesu one 100% pogodne za vas. Nadamo se da \u0107ete probati neke od formula i da \u0107e vam pomo\u0107i da postignete svoje fitness ciljeve, dok posti\u017eete izgled svoje figure iz snova. \u017delite li da va\u0161i prijatelji nau\u010de vi\u0161e o ovim osnovnim metaboli\u010dkim formulama? <strong>Stoga, osje\u0107ajte se slobodno i podijelite \u010dlanak.<\/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>Za pravilno funkcioniranje ljudskog tijela i optimalnu tjelesnu te\u017einu je potrebna ravnote\u017ea izme\u0111u unosa i potro\u0161nje energije. Postoji nekoliko formula pomo\u0107u kojih mo\u017eete izra\u010dunati brzinu va\u0161eg bazalnog metabolizma, tj. mo\u017eete izra\u010dunati koliko kalorija sagori va\u0161e tijelo, \u010dak i da ne radite ni\u0161ta. Vrijednost va\u0161eg bazalnog metabolizma mo\u017ee vam pomo\u0107i da izra\u010dunate va\u0161u dnevnu potro\u0161nju energije, \u0161to je korisno za promicanje zdravog na\u010dina \u017eivota.<\/p>\n","protected":false},"author":25,"featured_media":98797,"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":[135],"tags":[6680,6860,6368,7352],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229299","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kalorije-hr","9":"tag-metabolizam-hr","10":"tag-mrsavljenje-hr","11":"tag-prehrana-hr","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>Kako izra\u010dunati brzinu bazalnog metabolizma i dnevnu potro\u0161nju energije? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za pravilno funkcioniranje ljudskog tijela i optimalnu tjelesnu te\u017einu je potrebna ravnote\u017ea izme\u0111u unosa i potro\u0161nje energije. Postoji nekoliko formula pomo\u0107u kojih mo\u017eete izra\u010dunati brzinu va\u0161eg bazalnog metabolizma, tj. mo\u017eete izra\u010dunati koliko kalorija sagori va\u0161e tijelo, \u010dak i da ne radite ni\u0161ta. Vrijednost va\u0161eg bazalnog metabolizma mo\u017ee vam pomo\u0107i da izra\u010dunate va\u0161u dnevnu potro\u0161nju energije, \u0161to je korisno za promicanje zdravog na\u010dina \u017eivota.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako izra\u010dunati brzinu bazalnog metabolizma i dnevnu potro\u0161nju energije? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Za pravilno funkcioniranje ljudskog tijela i optimalnu tjelesnu te\u017einu je potrebna ravnote\u017ea izme\u0111u unosa i potro\u0161nje energije. 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