{"id":229310,"date":"2020-09-22T18:11:00","date_gmt":"2020-09-22T16:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229310"},"modified":"2023-09-01T13:33:38","modified_gmt":"2023-09-01T11:33:38","slug":"kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije\/","title":{"rendered":"Kako izra\u010dunati bazalno hitrost presnove in dnevno porabo 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.si\/blog\/kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije\/#Kaj_so_energetski_prihodki_in_odhodki\" title=\"Kaj so energetski prihodki in odhodki?\">Kaj so energetski prihodki in odhodki?<\/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.si\/blog\/kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije\/#Dnevna_poraba_energije_in_njeni_deli\" title=\"Dnevna poraba energije in njeni deli\">Dnevna poraba energije in njeni deli<\/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.si\/blog\/kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije\/#Metode_za_izracun_porabe_energije\" title=\"Metode za izra\u010dun porabe energije\">Metode za izra\u010dun porabe energije<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Obstaja ve\u010d formul, s katerimi lahko izra\u010dunate svojo bazalno hitrost presnove in dnevno porabo energije. Vrednost porabe energije \u010dez dan, je lahko <strong>koristen podatek za ocenjevanje prehranskega vnosa energije in spremembe \u017eivljenjskega sloga.<\/strong> Spoznajte vzorce napovedi, ki vam povedo, <strong>koliko energije pokuri va\u0161 osnovni metabolizem \u010dez dan.<\/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\"><span class=\"ez-toc-section\" id=\"Kaj_so_energetski_prihodki_in_odhodki\"><\/span>Kaj so energetski prihodki in odhodki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ko telo mora prejemati energijo v obliki hrane in pija\u010d, <strong>ki jo pretvori in uporablja za razli\u010dne procese, kot so<\/strong> <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Delovanje organov v telesu<\/li><li>Kr\u010denje mi\u0161ic<\/li><li>Vzdr\u017eevanje telesne temperature<\/li><li>Rast<\/li><\/ul>\n\n\n\n<p>Vsako \u017eivilo ali pija\u010da ima svojo energijsko vrednost, ki jo boste zagotovo prepoznali iz tabel o hranilni vrednosti na embala\u017ei za \u017eivila. Vrednost te energije je <strong>podana v kalorijah, lahko pa tudi v d\u017e\u00falih<\/strong>, natan\u010dneje v kilod\u017eulih. Kaj nakazuje ta \u0161tevil\u010dna vrednost, je za mnoge skrivnost, zato <strong>bomo razlo\u017eili razliko med kalorijami in d\u017e\u00fali. <\/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\">D\u017e\u00fal proti Kalorijam<\/h3>\n\n\n\n<p>Vas zanima, <strong>zakaj obstajata obe enoti in zakaj sta njuni vrednosti razli\u010dni, medtem ko izra\u017eata iste podatke? <\/strong>V preteklosti, je bila energija iz hrane podana le v kalorijah, vendar ni skladna enota termokemijske energije. Enota Joule (j) spada v Mednarodni Sistem Enot (SI) in se ga lahko spomnite iz predmeta fizike. Joule je energija, ki se sprosti pri prenosu 1 kg na razdalji 1 metra s silo 1 Newton-a. Se spomnite tega? <strong>Enota d\u017e\u00fal (joule) se uporablja za izra\u010dun \u010dlove\u0161ke energije, zato je treba d\u017e\u00fal&nbsp; uporabiti tudi za izra\u010dun energijske vrednosti obroka.<\/strong> \u017de ve\u010d kot 30 let se priporo\u010da, da se energija ozna\u010duje samo v d\u017e\u00falih, potro\u0161niki, znanstveniki in &#8220;neznanstveniki&#8221; pa tudi po vsem tem \u010dasu te\u017eko zapustijo staro enoto. Vsebnost v kalorijah, d\u017e\u00falih ali kilod\u017e\u00falih najdete na embala\u017ei izdelkov. Mo\u017eno je, da se bodo kalorije s\u010dasoma prenehale uporabljati, <strong>vendar do takrat ni \u0161kodljivo vedeti, kak\u0161na je razlika med njimi. <\/strong><span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jednotky_energetickej_hodnoty-min.JPG\" alt=\"Kaj so dohodki in izdatki za energijo?\" width=\"843\" height=\"567\" title=\"Kaj so dohodki in izdatki za energijo?\"\/><\/figure><\/div>\n\n\n\n<p><strong>Hrana in obroki imajo razli\u010dne energijske vrednosti, ki so odvisne od vsebnosti makrohranil. <\/strong>Hrana je razli\u010dna, vnos energije pa je za ljudi tudi druga\u010den, saj ima vsak od nas razli\u010dne potrebe po energiji, <strong>kar lahko povzro\u010dijo razli\u010dni dejavniki:<\/strong> <span style=\"color: #ff6600;\">[1][2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Genetika<\/li><li>Spol<\/li><li>Telesna te\u017ea<\/li><li>Vi\u0161ina<\/li><li>Fizi\u010dna aktivnost<\/li><li>Podnebne razmere, v katerih \u017eivimo ..<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolj\u0161e razumevanje energijske vsebnosti \u017eivil je<strong> najbolje za\u010deti z razmerjem&nbsp; d\u017e\u00fali\/ kalorije.<\/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 (kilokalorija) = 1,000 cal (kalorij)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 kJ (kilod\u017e\u00fal) = 1,000 d\u017e\u00falov<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 MJ (megad\u017e\u00fal) = 1,000 kJ ali 1,000,000 d\u017e\u00falov&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>1 Kilokalorija (kcal) = 4,184 kilod\u017e\u00falov (kJ)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je osnovno izhodi\u0161\u010de. <strong>Sedaj pa se&nbsp; posvetimo hrani in energijsko vrednost. <\/strong>Hranila so razvr\u0161\u010dena od <strong>najvi\u0161je do najni\u017eje vsebnosti energije:<\/strong> <span style=\"color: #ff6600;\">[1] [4]&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>Ma\u0161\u010dobe<\/strong> &#8211; 9 kcal (37 kJ)\/g<\/li><li><strong>Alkohol*<\/strong> &#8211; 7 kcal (29 kJ)\/g<\/li><li><strong>Beljakovine<\/strong> &#8211; 4 kcal (17 kJ)\/g<\/li><li><strong>Ogljikovi hidrati<\/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>* Na seznam je bil dodan alkohol, ker njegova poraba pove\u010da vnos energije. Vendar ni hranilo, saj <strong>negativno vpliva na fizi\u010dno rast, razvoj in regeneracijo. <\/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=\"Kaj je kalorijski vnos in poraba energije?\" width=\"843\" height=\"567\" title=\"Kaj je kalorijski vnos in poraba energije?\"\/><\/figure><\/div>\n\n\n\n<p>Vnos hrane mora biti uravnote\u017een, da se prepre\u010di pove\u010danje telesne te\u017ee in debelost. Verjetno poznate pogosto uporabljeno izjavo, da morata biti oskrba z energijo in poraba enaka. Pri pretvorbi v obrok mora biti <strong>energijska vrednost 1 do 1,4 kcal \/ g, to je 4,2 do 6,3 kJ \/ g.<\/strong> Tveganje za pove\u010danje telesne te\u017ee in debelosti nastane, ko ima \u017eivilo energijsko vrednost ve\u010d kot 2,5 kcal \/ g. Nimate predstave? Va\u0161e kosilo je sestavljeno iz ve\u010d \u017eivil, ki imajo razli\u010dno vsebnost hranil in zato tudi energijsko vrednost. Na primer, kosilo je lahko sestavljeno iz mesa, prilog in solate, ki tehta 450 g. <strong>Razlika pa je, \u010de teh 450 g predstavlja 200 g mesa, 150 g pomfrija in 150 g solate ali 200 g mesa, 50 g pomfrija in 250 g solate.<\/strong> Tako dobljeni rezultati imajo druga\u010dno energijsko vrednost. Telo porablja energijo iz hrane za \u017ee omenjene procese. Za bolj\u0161o predstavo lahko re\u010demo, da je 1 kcal<strong> koli\u010dina toplote, ki je potrebna za dvig temperature 1 litra vode za 1 \u00b0 C<\/strong>. <span style=\"color: #ff6600;\">[2] [4]&nbsp;<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dnevna_poraba_energije_in_njeni_deli\"><\/span>Dnevna poraba energije in njeni deli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali \u017eelite zmanj\u0161ati svojo te\u017eo ali jo vsaj vzdr\u017eevati in ne pridobivati na te\u017ei? Ne glede na svoje cilje, <strong>\u017eelite dose\u010di \u017eeleno razmerje med pridobljeno in porabljeno energijo<\/strong>. Natan\u010dneje, poznati morate dnevno porabo energije, na podlagi katere lahko <strong>prilagodite zalogo energije iz hrane ali same porabe.<\/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 poraba energije.\" width=\"843\" height=\"567\" title=\"Dnevna poraba energije.\"\/><\/figure><\/div>\n\n\n\n<p><strong>Skupna poraba energije (TDEE) je znana kot TDEE (Skupna dnevna poraba energije). <\/strong>Predstavlja skupno \u0161tevilo kalorij, ki jih porabite \u010dez dan in je dolo\u010deno s 4 komponentami<span style=\"color: #ff6600;\"> [5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Bazalna hitrost presnove<\/strong><\/li><li><strong>Termi\u010dni u\u010dinek hrane<\/strong><\/li><li><strong>Termogeneza brez vadbe<\/strong><\/li><li><strong>Termi\u010dni u\u010dinek aktivnosti<\/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\u010dno je skupna dnevna poraba energije enaka vsoti teh \u0161tirih komponent. <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>Bazalni metabolizem<\/strong> proizvaja energijo za delovanje osnovnih vitalnih funkcij, kot so dihanje in prenos krvi v \u010dlove\u0161kem telesu. <strong>Deluje tudi, ko ne delate ni\u010desar in zve\u010der po\u010divate pred televizorjem.<\/strong> Vendar osnovna presnova ne vklju\u010duje nobene telesne aktivnosti, ki jo izvajamo \u010dez dan ali prebave hrane. <strong>Hitrost osnovnega metabolizma so kalorije, ki jih telo kuri za te 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 poraba energije\" width=\"843\" height=\"567\" title=\"Dnevna poraba energije\"\/><\/figure><\/div>\n\n\n\n<p><strong>Toplotni u\u010dinki hrane so kalorije, ki jih telo pokuri med predelavo hrane. <\/strong>Tudi \u010dlove\u0161ko telo potrebuje energijo za razgradnjo in predelavo hrane. Makrohranila imajo razli\u010den toplotni u\u010dinek &#8211; <strong>beljakovine (20-35%), ogljikovi hidrati (5-15%) in ma\u0161\u010dobe (0-5%). <\/strong>Kaj pomenijo ti odstotki? Na primer, poskusite si predstavljati 100 kalorij na\u0161tetih hranil. <strong>Med prebavo 100 kalorij beljakovin<\/strong>, <strong>pokurimo 20-35 kalorij med prebavo<\/strong>, manj pa seveda z ma\u0161\u010dobami in ogljikovimi hidrati. \u010ce dodate visoko beljakovinske sestavine v svojo prehrano, pove\u010date toplotne u\u010dinke hrane in <strong>\u0161tevilo kalorij, za katere telo skrbi med prebavo.<\/strong> <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 aktivnosti brez vadbe je del kalorij, <\/strong>ki jih \u010dez dan porabite z razli\u010dnimi dejavnostmi<strong>, <\/strong>ki niso vadba, spanje in hrana. <strong>Ta kategorija vklju\u010duje normalno hojo \u010dez dan, sprehajanje psa ali celo nakupovanje.<\/strong> Ta komponenta se lahko pri ljudeh zelo razlikuje, saj imajo delavci veliko ve\u010djo vrednost kot ljudje s sede\u010dim delom. Termogeneza brez vadbe igra pomembno vlogo pri uravnavanju te\u017ee. Vendar mehanizem, ki uravnava to vrsto termogeneze, znanstvenikom \u0161e ni znan. Ne pozabite, da tudi <strong>likanje, hoja po stopnicah ali obi\u010dajne vsakodnevne aktivnosti vplivajo na va\u0161 metabolizem.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span> <span style=\"color: #ff6600;\">[8] &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/zdravyy-1124x749.jpg\" alt=\"Poraba energije v dnevu\" class=\"wp-image-219723\" width=\"843\" height=\"562\" title=\"Poraba energije v dnevu\" 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>Toplotni u\u010dinek aktivnosti<\/strong> je ravno nasprotje termogeneze brez vadbe. Je del kalorij, ki jih telo pokuri med vadbo. To vklju\u010duje vse vrste treningov, kot so<strong> treningi mo\u010di, kardio treningi ali CrossFit.<\/strong> <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metode_za_izracun_porabe_energije\"><\/span>Metode za izra\u010dun porabe energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstajajo razli\u010dne formule, ki jih je mogo\u010de uporabiti za izra\u010dun porabe energije. Sem spadajo formule <strong>Harris-Benedict ali Mifflin-St Jeor<\/strong> za izra\u010dun bazalne presnovne hitrosti, katerih rezultate lahko uporabite z <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\">Formula Harris-Benedict<\/h3>\n\n\n\n<p><strong>Formula Harris-Benedict<\/strong> je eden najbolj znanih na\u010dinov za izra\u010dun bazalne porabe energije. Formule Harrisa Benedicta so bile <strong>ustvarjene leta 1919<\/strong> na podlagi \u0161tudije Jamesa Arthurja Harrisa in Francisca Ganoa Benedicta. Ustvarili so jih z namenom oblikovanja standardov bazalne porabe energije in za primerjavo z energijsko porabo ljudi, ki trpijo za razli\u010dnimi boleznimi, kot je diabetes. Formule so ena najpogostej\u0161ih metod in so se uporabljale do leta 1990, ko je<strong> iz\u0161la nova formula Mifflin St Jeor.<\/strong> Formule Harris-Benedicta obstajajo \u017ee ve\u010d kot 100 let, njihovi podatki pa so bili leta 1984 prilagojeni za izbolj\u0161anje natan\u010dnosti. Kljub temu pa je dobro vedeti, da je bila hitrost bazalnega metabolizma prou\u010dena na za\u010detku prej\u0161njega stoletja. <span style=\"color: #ff6600;\">[9] [10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Formule Harris-Benedicta vklju\u010dujejo telesno te\u017eo, vi\u0161ino, starost in spol. <\/strong>Zahvaljujo\u010d njim lahko enostavno izra\u010dunate hitrost svojega bazalnega metabolizma na dan in tako ugotovite, koliko kalorij na dan morate zau\u017eiti, da ohranite te\u017eo. Potem pa lahko uporabite vrednosti <strong>BMR za izra\u010dun celotne dnevne porabe energije. <\/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 (mo\u0161ki)<\/strong> = 66,47 + (13,75 x te\u017ea v kg) + (5,003 x vi\u0161ina v cm) &#8211; (6,755 x starost v letih)<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>BMR (\u017eenske)<\/strong> = 655,1 + (9,563 x te\u017ea v kg) + (1,85 x vi\u0161ina v cm) &#8211; (4,667 x starost v letih)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Torej, \u010de ste 30-letna \u017eenska z vi\u0161ino 165 cm in te\u017eo 55 kg, bo formula videti nekako takole:<\/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>Torej, <strong>BMR<\/strong><strong>&nbsp;zna\u0161a 1346.024 kalorij na dan.<\/strong> Va\u0161e telo pokuri veliko kalorij na dan zaradi osnovnega metabolizma. <strong>Minimalno \u0161tevilo kalorij, ki jih morate dnevno zau\u017eiti za zdravo delovanje telesa, je 1346 kalorij. <\/strong>Poskusite izra\u010dunati svojo bazalno hitrost presnove.<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>Rezultat<strong> formul Harris Benedict<\/strong> vam daje vrednost <strong>BMR<\/strong>, ki jo lahko pomno\u017eite z<strong> mno\u017eiteljem Katch-McArdle<\/strong> za izra\u010dun skupne dnevne porabe energije. Za prera\u010dun na\u0161e vsakodnevne porabe energije predstavljamo standardne mno\u017eitelje Katch-McArdle in spremenjeno razli\u010dico Michaela Matthewa. <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 = premalo vadbe (minimalno ali brez vadbe)<\/strong><\/p>\n\n\n\n<p><strong>1.375 = zmerna aktivnost ((lahka vadba\/ \u0161port 1-3 dni\/ teden)<\/strong><\/p>\n\n\n\n<p><strong>1,55 = zmerna aktivnost ((zmerna vadba \/ \u0161port, 3-5 dni \/ teden)<\/strong><\/p>\n\n\n\n<p><strong>1.725 = visoka aktivnost (6-7 dni na teden naporna vadba ali \u0161port)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekateri viri dolo\u010dajo tudi mno\u017eitelja z vrednostjo 1,9, vendar z druga\u010dno definicijo 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 = izjemno velika aktivnost<\/strong> (te\u017eak trening, te\u017eko ro\u010dno delo, trening dvakrat na dan) <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>1,9 = dodatna aktivnost <\/strong>(6-7 dni med tednom te\u017eka vadba ali \u0161port in fizi\u010dno delo)&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 za izra\u010dun porabe energije\" width=\"843\" height=\"567\" title=\"Metode za izra\u010dun porabe energije\"\/><\/figure><\/div>\n\n\n\n<p>Izra\u010dunajte celodnevno porabo energije tako, da mno\u017eite mno\u017eitelja z osnovno hitrostjo presnove.<\/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 mno\u017eitelj Katch-McArdle<\/p>\n\n\n\n<p>TDEE = 1346.024 x 1.375 (na primer, \u010de ste \u017eenska, ki trenira dvakrat na teden)<\/p>\n\n\n\n<p><strong>TDEE = 1850.783 kalorij<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vendar pa Michael Matthews omenja tudi spremenjene mno\u017eitelje.<\/strong> Avtor ne temelji na raziskavah, ampak na praksi s tiso\u010di ljudi. Po njegovem mnenju lahko koli\u010dino porabljene energije precenimo. Z uporabo standardnih mno\u017eiteljev lahko pride do premajhnega kalori\u010dnega primanjkljaja in velikega prese\u017eka pri vnosu. Rezultat je manj\u0161a izguba ma\u0161\u010dobe med oblikovanjem telesa in prekomerna rast ma\u0161\u010dob v volumski fazi. <strong>Modificirani mno\u017eitelji Matthewa zagotavljajo bolj\u0161e izhodi\u0161\u010de.<\/strong> Njihova uporaba je enaka kot pri standardnih mno\u017eiteljih. <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 = sede\u010di tip<\/strong> (minimalno ali brez vadbe)<\/p>\n\n\n\n<p><strong>1,2 do 1,35 = lahka aktivnost<\/strong> (1-3 ure vadbe ali \u0161porta na teden)<\/p>\n\n\n\n<p><strong>1,4 do 1,55 = zmerna aktivnost<\/strong> (4-6 ur vadbe ali \u0161porta na teden)<\/p>\n\n\n\n<p><strong>1,6 do 1,75 = velika aktivnost<\/strong> (7-9 ur vadbe ali \u0161porta na teden)<\/p>\n\n\n\n<p><strong>1,8 do 1,95 = izjemno velika aktivnost<\/strong> (10 ali ve\u010d ur vadbe ali \u0161porta na teden)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uporaba standardnih ali spremenjenih mno\u017eiteljev za izra\u010dun porabe energije je odvisna od vas in va\u0161e odlo\u010ditve.<\/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=\"Harris-Benedict Formula\" width=\"843\" height=\"567\" title=\"Harris-Benedict Formula\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Formula Mifflin-St Jeor<\/h3>\n\n\n\n<p>Formula, znana kot <strong>Mifflin-St Jeor<\/strong>, kot formula Harrisa Benedikta, se uporablja za izra\u010dun porabe energije. Prvi\u010d je bila objavljena v \u0161tudiji teh mo\u0161kih leta 1990. Takrat je veljala za bolj aktualno razli\u010dico <strong>formula Harrisa Benedikta<\/strong> in je bila tudi bolj primerna za sodobni \u017eivljenjski slog. Razlika v vrednosti med novimi in starej\u0161imi modeli je pribli\u017eno 5%, <strong>formula Mifflin-St Jeor<\/strong> pa je natan\u010dnej\u0161a. Za primerjavo predstavljamo formulo za mo\u0161ke in \u017eenske, lahko pa tudi primer: <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 mo\u0161ke)<\/strong> = (10 x te\u017ea v kg) + (6,25 x vi\u0161ina v cm) &#8211; (5 x starost v letih) + 5<\/p>\n\n\n\n<p><strong>BMR (za \u017eenske)<\/strong> = (10 x te\u017ea v kg) + (6,25 x velikost v cm) &#8211; (5 x starost v letih) &#8211; 161<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot pri formuli Harrisa Benedikta lahko tudi s<strong> pomo\u010djo Mifflin-St Jeorjeve formule<\/strong> za prera\u010dun TDEE, uporabite mno\u017eitelje Katch-McArdle.<\/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>Bi radi izra\u010dunali svojo dnevno porabo energije po formuli Mifflin-St Jeor, brez dolgotrajnega ra\u010dunanja na kalkulatorju? Uporabite na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-bmr-kalkulator\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletni 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>\u0160tudija iz leta 2005 je pregledala literaturo<\/strong>, da bi preverila natan\u010dnost predvidenih vzorcev. Ugotovljeno je bilo, da se v <strong>klini\u010dni praksi<\/strong> najpogosteje uporabljajo naslednje 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<ul class=\"wp-block-list\"><li><strong>Harris-Benedikt<\/strong><\/li><li><strong>Mifflin-St Jeor<\/strong><\/li><li><strong>Owen<\/strong><\/li><li><strong>Svetovna zdravstvena organizacija \/ Organizacija za hrano in kmetijstvo \/ Univerza Zdru\u017eenih narodov [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 omenjenih formul je bil<strong> Mifflin-St Jeor<\/strong> najbolj natan\u010den in je imel najo\u017eji razpon napak. Mifflin-St Jeor je napovedoval hitrost presnove v mirovanju v razponu <strong>10% izmerjene vrednosti pri bolj debelih in debelih ljudeh kot druge formule.<\/strong> <span style=\"color: #ff6600;\">[13]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot ste morda opazili, poleg Harris-Benedikta in Mifflin-ST Jeor obstajajo tudi druge <strong>formule za izra\u010dun porabe energije<\/strong>. Sem spadajo na primer <strong>Katch-McArdle, Katch-McArdle (Hybrid), Cunningham<\/strong> ali spremenjena razli\u010dica Harris-Benedict iz leta 1984. Na internetu boste na\u0161li kalkulatorje, ki to naredijo namesto vas in vse kar morate storiti, je, da vnesete svoje osebne parametre. Vendar rezultati omenjene \u0161tudije iz leta 2005 ka\u017eejo, da gre le za predvidene vzorce. Zato lahko do neke mere odstopajo od po\u0161tene vrednosti. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Vzorec_Mifflin-St_Jeor-min.png\" alt=\"Metode za izra\u010dun dnevne porabe energije\" width=\"843\" height=\"567\" title=\"Metode za izra\u010dun dnevne porabe energije\"\/><\/figure><\/div>\n\n\n\n<p>Tako dobljene vrednosti so lahko okvirne, vendar je te\u017eko re\u010di, ali so 100% primerne za vas. Verjamemo, da boste preizkusili nekaj formul in vam pomagali dose\u010di svoje cilje v fitnesu, med pridobivanjem va\u0161e sanjske postave. Bi radi, da se va\u0161i prijatelji nau\u010dijo ve\u010d o teh osnovnih metaboli\u010dnih formulah? <strong>Podprite \u010dlanek z deljenjem.<\/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>Izra\u010dunajte svojo hitrost presnove in dnevne porabe energije, \u010de \u017eelite izgubiti, pridobiti ali ohraniti te\u017eo. Spoznajte formule Harris-Benedict ali Mifflin-St Jeor!<\/p>\n","protected":false},"author":25,"featured_media":98805,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,6687,6867,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229310","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-kalorije-sl","10":"tag-metabolizem","11":"tag-prehrana-sl","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 bazalno hitrost presnove in dnevno porabo energije? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Izra\u010dunajte svojo hitrost presnove in dnevne porabe energije, \u010de \u017eelite izgubiti, pridobiti ali ohraniti te\u017eo. 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