{"id":284578,"date":"2017-08-24T07:48:00","date_gmt":"2017-08-24T05:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=284578"},"modified":"2023-08-31T08:45:34","modified_gmt":"2023-08-31T06:45:34","slug":"9-trukk-a-kaloriak-szamolasahoz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/","title":{"rendered":"9 tr\u00fckk, amelyek seg\u00edts\u00e9g\u00e9vel a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa gyerekj\u00e1t\u00e9k lesz"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#1_Kezdje_azzal_hogyan_taplalkozik\" title=\"1. Kezdje azzal, hogyan t\u00e1pl\u00e1lkozik\">1. Kezdje azzal, hogyan t\u00e1pl\u00e1lkozik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#2_Probaljon_ki_mobil_applikaciokat\" title=\"2. Pr\u00f3b\u00e1ljon ki mobil applik\u00e1ci\u00f3kat\">2. Pr\u00f3b\u00e1ljon ki mobil applik\u00e1ci\u00f3kat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#3_Identifikalja_az_egyszeru_kepleteket\" title=\"3. Identifik\u00e1lja az egyszer\u0171 k\u00e9pleteket\">3. Identifik\u00e1lja az egyszer\u0171 k\u00e9pleteket<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#4_Eloszor_a_minosegi_alapok_aztan_a_hangolas\" title=\"4. El\u0151sz\u00f6r a min\u0151s\u00e9gi alapok, azt\u00e1n a hangol\u00e1s\">4. El\u0151sz\u00f6r a min\u0151s\u00e9gi alapok, azt\u00e1n a hangol\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#5_Vegyen_alapul_nehany_alap_etelt\" title=\"5. Vegyen alapul n\u00e9h\u00e1ny alap \u00e9telt\">5. Vegyen alapul n\u00e9h\u00e1ny alap \u00e9telt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#6_Ismerkedjen_meg_az_eteladagokkal\" title=\"6. Ismerkedjen meg az \u00e9teladagokkal\">6. Ismerkedjen meg az \u00e9teladagokkal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#7_Mentse_el_a_leggyakrabban_keszitett_eteleket_az_applikacioba\" title=\"7. Mentse el a leggyakrabban k\u00e9sz\u00edtett \u00e9teleket az applik\u00e1ci\u00f3ba\">7. Mentse el a leggyakrabban k\u00e9sz\u00edtett \u00e9teleket az applik\u00e1ci\u00f3ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#8_Ne_csak_a_kaloriakra_osszpontositson\" title=\"8. Ne csak a kal\u00f3ri\u00e1kra \u00f6sszpontos\u00edtson\">8. Ne csak a kal\u00f3ri\u00e1kra \u00f6sszpontos\u00edtson<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#9_Fejezze_be_es_lepjen_tovabb\" title=\"9. Fejezze be \u00e9s l\u00e9pjen tov\u00e1bb\">9. Fejezze be \u00e9s l\u00e9pjen tov\u00e1bb<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A m\u00f3dszer, melyet a legt\u00f6bb ember haszn\u00e1l <strong>unalmas, bonyolult \u00e9s n\u00e9ha bizony a kedv\u00fcnk is elmegy t\u0151le<\/strong>. \u00c9szrevett\u00e9k, hogy a <em>\u201en\u00e9ha\u201d<\/em> sz\u00f3t haszn\u00e1ljuk \u00e9s nem a <em>\u201emindig\u201d<\/em>-et? A kal\u00f3ri\u00e1k sz\u00e1montart\u00e1sa <strong>nem kell, hogy k\u00f6r\u00fclm\u00e9nyes<\/strong> dolog <strong>legyen<\/strong>, azonban ez <strong>a leghat\u00e1sosabb fegyver\u00fcnk<\/strong> a t\u00e1pl\u00e1lkoz\u00e1si probl\u00e9m\u00e1k ter\u00fclet\u00e9n.<\/p>\n\n\n\n<p>Lehets\u00e9ges, hogy sosem pr\u00f3b\u00e1lta, ugyanis <strong>t\u00fal bonyolultnak tartotta<\/strong>, de val\u00f3j\u00e1ban igaz\u00e1n egyszer\u0171 is lehet. Haszn\u00e1lja fel ezeket <strong>a tippeket a t\u00e1pl\u00e1lkoz\u00e1si szok\u00e1sai jav\u00edt\u00e1s\u00e1ra<\/strong>&nbsp;\u00e9s \u00e9lvezze az eredm\u00e9nyeket an\u00e9lk\u00fcl, hogy a sz\u00e1mok b\u0171v\u00f6let\u00e9ben \u00e9lne tov\u00e1bb!<\/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\"><span class=\"ez-toc-section\" id=\"1_Kezdje_azzal_hogyan_taplalkozik\"><\/span>1. Kezdje azzal, hogyan t\u00e1pl\u00e1lkozik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nem az a l\u00e9nyeg, hogy hova szeretne a fitnessel eljutni, az \u00e9tkez\u00e9s r\u00e9sznek <strong>ott kell kezd\u0151dnie, ahol most \u00e1ll<\/strong>. K\u00e9sz\u00edtsen egy egyszer\u0171 \u00e9tkez\u00e9si tervet olyan \u00e9telek alapj\u00e1n, <strong>amiket fogyaszt<\/strong>, ne gondoljon most a <strong>nagy v\u00e1ltoztat\u00e1sokra, vagy a kal\u00f3ri\u00e1kra<\/strong>. Hagyja figyelmen k\u00edv\u00fcl a<strong> \u201enapi c\u00e9lt\u201d<\/strong>, melyet az appok kisz\u00e1m\u00edtanak \u00d6nnek, most m\u00e9g ne foglalkozzon a BMR \u00e9s a TDEE adatokkal sem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Csak azt tartsa figyelemben, hogy min\u00e9l hamarabb kezdje el. \u00cdrja \u00f6ssze azokat az \u00e9telmennyis\u00e9geket, amelyeket <strong>tudja, hogy a nap folyam\u00e1n elfogyaszt<\/strong>. Ha ezen most v\u00e1ltoztatni szeretne, akkor <strong>min\u0151s\u00e9gi \u00e9s ne mennyis\u00e9gi v\u00e1ltoztat\u00e1sokat iktasson be<\/strong>. Teh\u00e1t m\u00e1sk\u00e9nt kifejezve, figyeljen a teljes \u00e9rt\u00e9k\u0171 \u00e9telekre, tart\u00f3zkodjon a <strong>nem min\u0151s\u00e9gien feldolgozott \u00e9lelmiszerekt\u0151l<\/strong>&nbsp;\u00e9s igyekezzen a cukorbevitelt minimaliz\u00e1lni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><span class=\"ez-toc-section\" id=\"2_Probaljon_ki_mobil_applikaciokat\"><\/span>2. Pr\u00f3b\u00e1ljon ki mobil applik\u00e1ci\u00f3kat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A modern technol\u00f3gi\u00e1knak k\u00f6sz\u00f6nhet\u0151en a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa m\u00e1r sokkal kevesebb manu\u00e1lis sz\u00e1mol\u00e1ssal j\u00e1r. A <a title=\"myfitnesspal\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">MyFitnessPal<\/a> applik\u00e1ci\u00f3khoz hasonl\u00f3ak m\u00e1r \u00d6n helyett kisz\u00e1molj\u00e1k a bevitt kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t. Az <strong>\u00e9lelmiszereket<\/strong> r\u00e1ad\u00e1sul <strong>\u00e9telek szerint kombin\u00e1lhatja<\/strong> is, amivel egy csom\u00f3 id\u0151t sp\u00f3rolhatunk meg.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502387628.jpg\" alt=\"kal\u00f3riam\u00e9r\u0151 applik\u00e1ci\u00f3k \u2013 a legegyszer\u0171bb kal\u00f3riasz\u00e1mol\u00e1s\" width=\"843\" title=\"kal\u00f3riam\u00e9r\u0151 applik\u00e1ci\u00f3k \u2013 a legegyszer\u0171bb kal\u00f3riasz\u00e1mol\u00e1s\"\/><\/figure><\/div>\n\n\n\n<p>Van fitness \u00f3r\u00e1ja?&nbsp; Haszn\u00e1lja ki az \u00f3r\u00e1t a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1ra, \u00edgy ez lehet\u0151v\u00e9 teszi, hogy <strong>l\u00e1ssa a bevitt \u00e9s a felhaszn\u00e1lt kal\u00f3riamennyis\u00e9gek k\u00f6zti k\u00fcl\u00f6nbs\u00e9geket<\/strong>, nemcsak a teljes adatokat. <strong>Az eredm\u00e9ny nem lesz 100%-ig pontos&nbsp;<\/strong>\u2013 f\u0151leg, ha s\u00falyokat is emel \u00e9s egyszer\u0171 l\u00e9p\u00e9sm\u00e9r\u0151 \u00f3r\u00e1t haszn\u00e1l \u2013 de nem lesz pontatlan a teljes id\u0151 alatt \u00e9s \u00edgy legal\u00e1bb <strong>\u00e1tlagos adatokat<\/strong> ny\u00fajt \u00d6nnek, hogy k\u00f6r\u00fclbel\u00fcl tudja h\u00e1nyad\u00e1n \u00e1ll.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-491249122.jpg\" alt=\"kal\u00f3riam\u00e9r\u0151 applik\u00e1ci\u00f3k \u2013 a legegyszer\u0171bb kal\u00f3riasz\u00e1mol\u00e1s\" width=\"843\" title=\"kal\u00f3riam\u00e9r\u0151 applik\u00e1ci\u00f3k \u2013 a legegyszer\u0171bb kal\u00f3riasz\u00e1mol\u00e1s\"\/><\/figure><\/div>\n\n\n\n<p><strong>A kulcs azonban itt rejlik: <\/strong>Legyen \u00f6nmag\u00e1val szemben \u0151szinte \u00e9s pr\u00f3b\u00e1ljon ki mindent!<\/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\"><span class=\"ez-toc-section\" id=\"3_Identifikalja_az_egyszeru_kepleteket\"><\/span>3. Identifik\u00e1lja az egyszer\u0171 k\u00e9pleteket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9tkez\u00e9si tervek leg\u00e1ltal\u00e1nosabb kudarca az, ha <strong>alul\u00e9rt\u00e9kelj\u00fck magunkat<\/strong>. Ezt p\u00e9ld\u00e1ul \u00fagy tehetj\u00fck, hogy nem valljuk be, mennyi \u00e9telt fogyasztunk a \u201echeat\u201d napok alatt. Lehets\u00e9ges, hogy az <em>\u201eegyszeri \u00e9dess\u00e9gb\u0151l\u201d<\/em> mindennapi rendszer lett \u00e9s amir\u0151l mi \u00fagy gondoltuk, hogy <strong>csak 200 kal\u00f3ria<\/strong> g\u00f6r\u00f6g joghurt volt, az val\u00f3j\u00e1ban k\u00f6zelebb volt az 500-hoz.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669502560.jpg\" alt=\"hogyan sz\u00e1moljuk a kal\u00f3ri\u00e1kat \u2013 g\u00f6r\u00f6g joghurt\" width=\"843\" title=\"hogyan sz\u00e1moljuk a kal\u00f3ri\u00e1kat \u2013 g\u00f6r\u00f6g joghurt\"\/><\/figure><\/div>\n\n\n\n<p>Sokkol\u00f3an egyszer\u0171 dupl\u00e1zni a kal\u00f3riabevitelt, ez\u00e9rt a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa sokkal effekt\u00edvebb, mint ha csak le\u00edrjuk a napl\u00f3nkba. Ha gondja akad az \u00e9tel\u00f6tletekkel, pr\u00f3b\u00e1ljon \u00faj, <a href=\"https:\/\/gymbeam.hu\/blog\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>eg\u00e9szs\u00e9ges \u00e9s finom recepteket<\/strong><\/a> tal\u00e1lni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biztosan lesznek olyan napok is, amikor <strong>nehezebb lesz tartani a kit\u0171z\u00f6tt tervet<\/strong> \u2013 ak\u00e1r tervezett \u201echeatday\u201d-t tart, ak\u00e1r <strong>spont\u00e1n vacsor\u00e1n vesz r\u00e9szt a bar\u00e1tokkal<\/strong>. Figyelje, mi m\u00e1s t\u00f6rt\u00e9nik a szervezet\u00e9vel, ha <strong>t\u00f6bb \u00e9telt fogyaszt a tervezettn\u00e9l<\/strong>. S\u00f6r\u00f6z\u00e9s ut\u00e1n has\u00e1bburgony\u00e1t \u00e9s csirke sz\u00e1rnyakat v\u00e1lasztott m\u00e9g akkor is, ha a legjobb sz\u00e1nd\u00e9kkal indult a vacsor\u00e1ra? Az alkohol <strong>gyeng\u00edti a j\u00f3 \u00e9telv\u00e1laszt\u00e1sunk k\u00e9pess\u00e9g\u00e9t<\/strong>, teh\u00e1t legal\u00e1bb egy kicsit korl\u00e1tozni kellene a fogyaszt\u00e1s\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9hs\u00e9g\u00e9rzetet \u00e9rez, vagy nem elegend\u0151 a napi \u00e9tel adag, fogyasszon p\u00e9ld\u00e1ul <strong><a title=\"feh\u00e9rj\u00e9k\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">gazdag feh\u00e9rj\u00e9ket<\/a>, vagy <a title=\"vajak\" href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">eg\u00e9szs\u00e9ges zs\u00edrokat<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-654408160.jpg\" alt=\"tippek a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1hoz\" width=\"843\" title=\"tippek a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1hoz\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Eloszor_a_minosegi_alapok_aztan_a_hangolas\"><\/span>4. El\u0151sz\u00f6r a min\u0151s\u00e9gi alapok, azt\u00e1n a hangol\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha n\u00e9h\u00e1ny napig figyeli a bevitt \u00e9tel mennyis\u00e9g\u00e9t, bizony\u00e1ra r\u00e1j\u00f6n, hogy \u00e1lland\u00f3 \u00e9rt\u00e9kek k\u00f6z\u00e9 esik. <strong>Ez az alap bevitt mennyis\u00e9g.<\/strong><\/p>\n\n\n\n<p>Ha emellett a terv mellett <strong>j\u00f3l \u00e9rzi mag\u00e1t&nbsp;<\/strong><em>(nem \u00e9rez \u00e9hs\u00e9get, nem l\u00e1t v\u00e1ltoz\u00e1sokat a test\u00e9n),<\/em>&nbsp;a terv, melyet kialak\u00edtott k\u00f6zel \u00e1ll a <strong>teste val\u00f3s kal\u00f3ria fogyaszt\u00e1s\u00e1nak mennyis\u00e9g\u00e9hez<\/strong>, \u00edgy meg\u0151rizhet\u0151 a jelenlegi \u00e1llapot. Ett\u0151l a pontt\u00f3l kezdve lehet j\u00e1tszani a sz\u00e1mokkal.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-506816186.jpg\" alt=\"Hogyan cs\u00f6kkents\u00fck a bevitt kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t?\" width=\"843\" title=\"Hogyan cs\u00f6kkents\u00fck a bevitt kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t?\"\/><\/figure><\/div>\n\n\n\n<p>\u00dagy gondolja, hogy <strong>cs\u00f6kkenteni kellene a bevitt kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t<\/strong>? Pr\u00f3b\u00e1lja cs\u00f6kkenteni az adagokat, vagy v\u00e1ltoztasson az <a title=\"olajok\" href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">olajakon<\/a>, a <a title=\"di\u00f3k \u00e9s magok\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9ken \u00e9s a magvakon<\/a>, vagy a tejterm\u00e9keket pr\u00f3b\u00e1lja <strong>alacsonyabb kal\u00f3riatartalm\u00faakra v\u00e1ltani<\/strong>. \u00c1lland\u00f3 \u00e9hs\u00e9get \u00e9rez? Lehets\u00e9ges, hogy nem megfelel\u0151ek az adagok. Pr\u00f3b\u00e1lja meg <strong>n\u00f6velni az adagokat, vagy v\u00e1ltoztasson az alapanyagokon. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ett\u0151l a pontt\u00f3l kezdve be\u00e1ll\u00edthatja a napi adagok c\u00e9lmennyis\u00e9g\u00e9t. Pr\u00f3b\u00e1ljon meg <strong>100\u2013500 kal\u00f3ri\u00e1val kevesebbet, vagy t\u00f6bbet&nbsp;<\/strong>fogyasztani az \u00e1tlagosn\u00e1l \u00e9s megl\u00e1tja, hogy fogja \u00e9rezni mag\u00e1t. Ha m\u00e9ri az aktivit\u00e1sa mennyis\u00e9g\u00e9t, eld\u00f6ntheti mennyi lesz a napi c\u00e9l, mennyivel <strong>kevesebb, illetve t\u00f6bb kal\u00f3ri\u00e1t szeretne bevinni.&nbsp; <\/strong><\/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\"><span class=\"ez-toc-section\" id=\"5_Vegyen_alapul_nehany_alap_etelt\"><\/span>5. Vegyen alapul n\u00e9h\u00e1ny alap \u00e9telt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha minden \u00e9tel \u00f6sszes <strong>alapanyag\u00e1nak pontos mennyis\u00e9g\u00e9t<\/strong> szeretn\u00e9 kisz\u00e1molni \u00e9s fel\u00edrni \u2013 a kal\u00f3riasz\u00e1mol\u00e1s <strong>nagyon id\u0151ig\u00e9nyes<\/strong> lesz. C\u00e9lszer\u0171bb lesz, ha az \u00e9trendj\u00e9t <strong>n\u00e9h\u00e1ny alap \u00e9tel<\/strong> k\u00f6r\u00e9 \u00e9p\u00edti fel, amelyek kal\u00f3riatartalm\u00e1t k\u00f6nnyen kisz\u00e1molja. Ez majd seg\u00edt a t\u00f6bbi \u00e9tel kal\u00f3riatartalm\u00e1nak becsl\u00e9s\u00e9n\u00e9l \u00e9s <strong>egyszer\u0171s\u00edti<\/strong> \u00d6nnek <strong>az adatok feljegyz\u00e9s\u00e9t<\/strong> is.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-580114116.jpg\" alt=\"9 tr\u00fckk, melyek a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1t gyerekj\u00e1t\u00e9kk\u00e1 v\u00e1ltoztatj\u00e1k\" width=\"843\" title=\"9 tr\u00fckk, melyek a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1t gyerekj\u00e1t\u00e9kk\u00e1 v\u00e1ltoztatj\u00e1k\"\/><\/figure><\/div>\n\n\n\n<p>Nem, ez nem azt jelenti, hogy mindig <strong>ugyanazt kell \u2013 vagy kellene<\/strong> &#8211; ennie. M\u00e9g v\u00e9letlen\u00fcl sem! De ha van egy <strong>alap \u00e9tel list\u00e1nk<\/strong>, alapanyagokkal ell\u00e1tva, melyek adatait eml\u00e9kezetb\u0151l is tudja, az megk\u00f6nny\u00edti a helyzet\u00fcnket.<\/p>\n\n\n\n<p>Lehet hogy unalmasnak t\u0171nik, de egy id\u0151 ut\u00e1n eheti ugyanazokat az \u00e9teleket is. Ezzel azt \u00e9rj\u00fck el, hogy az applik\u00e1ci\u00f3ba, csak <strong>3\u20136 \u00e9telt kell be\u00edrnunk<\/strong>. Az ism\u00e9tl\u00e9s megnyugtat\u00f3 lehet, ha <strong>olyan \u00e9teleket v\u00e1lasztunk, melyeket szeret\u00fcnk<\/strong>.<\/p>\n\n\n\n<p>Ne pr\u00f3b\u00e1ljon t\u00fal t\u00f6k\u00e9letes lenni. <strong>Az eg\u00e9szs\u00e9ges \u00e9tkez\u00e9s nem a tilalmakr\u00f3l sz\u00f3l<\/strong>. Ha az seg\u00edt, ha eb\u00e9dn\u00e9l elfogyaszt egy-k\u00e9t szelet sajtot, akkor fogyasszon.<\/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\"><span class=\"ez-toc-section\" id=\"6_Ismerkedjen_meg_az_eteladagokkal\"><\/span>6. Ismerkedjen meg az \u00e9teladagokkal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha elj\u00f6n az id\u0151, amikor \u00e1tt\u00e9r az adagok m\u00e9r\u00e9s\u00e9n\u00e9l a \u201eszemm\u00e9rt\u00e9kt\u0151l\u201d a val\u00f3s m\u00e9r\u00e9sre, nagyban seg\u00edts\u00e9g\u00e9re lesznek az adagolt \u00e9telek. Itt persze nem a csomagolt ropikra kell gondolni, de a &#8220;szab\u00e1ly&#8221;, hogy azok az \u00e9telek, melyek el\u0151re vannak csomagolva \u00e9s <strong>azonnal l\u00e1tjuk a t\u00e1p\u00e9rt\u00e9k\u00fcket <\/strong>is, nem mindig a legjobb v\u00e1laszt\u00e1sok, <strong>nem teljesen igaz<\/strong>, hiszen k\u00f6zt\u00fck is tal\u00e1lunk kiv\u00e1l\u00f3 t\u00e1p\u00e9rt\u00e9k\u0171 term\u00e9keket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Igen, a csomagolt \u00e9telek val\u00f3ban gyakran dr\u00e1g\u00e1bbak, mint a nagyobb adag h\u00fasok, de ha nincs id\u0151nk a <strong>#mealprepsunday<\/strong>-re (teh\u00e1t a heti men\u00fc vas\u00e1rnapi el\u0151k\u00e9sz\u00edt\u00e9s\u00e9re), az eg\u00e9szs\u00e9ges el\u0151csomagolt \u00e9telek rengeteg <strong>energi\u00e1t \u00e9s id\u0151t sp\u00f3rolhatnak<\/strong> nek\u00fcnk. A t\u00e1p\u00e9rt\u00e9k\u00fck \u00e1ltal\u00e1ban a csomagol\u00e1son fel van t\u00fcntetve, \u00edgy bizony\u00e1ra m\u00e1r alapb\u00f3l <strong>megtal\u00e1ljuk az applik\u00e1ci\u00f3 adatb\u00e1zis\u00e1ban \u0151ket<\/strong>. <strong>J\u00f3 v\u00e1laszt\u00e1snak min\u0151s\u00fclhetnek kezdetben <\/strong>az el\u0151csomagolt <a title=\"di\u00f3k \u00e9s magok\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">f\u00f6ldimogyor\u00f3k<\/a>, <a title=\"feh\u00e9rjeszeletek\" href=\"https:\/\/gymbeam.hu\/feherjeszelet\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rjeszeletek<\/a>, baromfi \u00e9telek, dar\u00e1lt h\u00fasok, <a title=\"sz\u00e1r\u00edtott h\u00fas\" href=\"https:\/\/gymbeam.hu\/szaritott-hus\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sz\u00e1r\u00edtott h\u00fasdarabk\u00e1k<\/a>, tonhalkonzervek, el\u0151k\u00e9sz\u00edtett h\u00fasszeletek, toj\u00e1s, <a title=\"feh\u00e9rj\u00e9k\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rj\u00e9k<\/a>, guacamole, hummus, a <a title=\"mogyor\u00f3vaj\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mogyor\u00f3vaj<\/a>&nbsp;\u00e9s <a title=\"vajak\" href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">m\u00e1s di\u00f3f\u00e9l\u00e9kb\u0151l k\u00e9sz\u00fclt vajak<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321722.jpg\" alt=\"mogyor\u00f3vaj \u2013 9 tr\u00fckk, mely a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1t gyerekj\u00e1t\u00e9kk\u00e1 v\u00e1ltoztatja\" width=\"843\" title=\"mogyor\u00f3vaj \u2013 9 tr\u00fckk, mely a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1s\u00e1t gyerekj\u00e1t\u00e9kk\u00e1 v\u00e1ltoztatja\"\/><\/figure><\/div>\n\n\n\n<p>Ha a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa m\u00e1r egyszer\u0171bb feladat lesz, <strong>elkezdhetj\u00fck gyorsabban tervezni az \u00e9trend\u00fcnket.<\/strong> A c\u00e9lunk ugyanis az, hogy <strong>elker\u00fclj\u00fck a szenved\u00e9st<\/strong>, mely ezzel j\u00e1rhat.<\/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\"><span class=\"ez-toc-section\" id=\"7_Mentse_el_a_leggyakrabban_keszitett_eteleket_az_applikacioba\"><\/span>7. Mentse el a leggyakrabban k\u00e9sz\u00edtett \u00e9teleket az applik\u00e1ci\u00f3ba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ez egy <strong>komoly tipp!<\/strong> Ha el\u0151re tudja, hogy mit fog enni, az \u00e9telek hozz\u00e1ad\u00e1sa a saj\u00e1t list\u00e1nkba <strong>t\u00f6k\u00e9letesen befektetett id\u0151 <\/strong>lehet, melyet a j\u00f6v\u0151ben m\u00e1shogy is elt\u00f6lthet majd. Mentse el az \u00e9teleit \u00e9s legk\u00f6zelebb csak annyit kell tennie, hogy r\u00e1kattint a <em>\u201eBreakfast\u201d-<\/em>re \u00e9s az app automatikusan bet\u00f6lti \u00d6n helyett, hogy <strong>zabpehely, feh\u00e9rje \u00e9s toj\u00e1s<\/strong>. N\u00e9melyik applik\u00e1ci\u00f3 r\u00e1ad\u00e1sul azt is megengedi, hogy <strong>automatikusan kit\u00f6lts\u00fck az eg\u00e9sz napunkat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Id\u0151vel majd v\u00e1ltoztathat az \u00e9telek n\u00e9mely \u00f6sszetev\u0151in, de fontos figyelembe venni azt, hogy az alap \u00f6sszetev\u0151k \u00e9s az \u00e9rt\u00e9keik <strong>seg\u00edtenek az adagok kialak\u00edt\u00e1s\u00e1ban<\/strong>, melyet hossz\u00fat\u00e1von bizony\u00e1ra mindannyian \u00e9rt\u00e9kel\u00fcnk.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-486506976.jpg\" alt=\"Fitness applik\u00e1ci\u00f3 az \u00e9telek kal\u00f3riatartalm\u00e1nak sz\u00e1montart\u00e1s\u00e1hoz - fogy\u00e1s\" width=\"843\" title=\"Fitness applik\u00e1ci\u00f3 az \u00e9telek kal\u00f3riatartalm\u00e1nak sz\u00e1montart\u00e1s\u00e1hoz - fogy\u00e1s\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ne_csak_a_kaloriakra_osszpontositson\"><\/span>8. Ne csak a kal\u00f3ri\u00e1kra \u00f6sszpontos\u00edtson<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tests\u00faly cs\u00f6kken\u00e9s\u00e9ben term\u00e9szetesen sok minden f\u00fcgg a kal\u00f3ri\u00e1kt\u00f3l, de m\u00e1s szempontokat is figyelembe kell venni. Az applik\u00e1ci\u00f3t haszn\u00e1ljuk arra is, hogy <strong>figyelj\u00fck a bevitt rostok mennyis\u00e9g\u00e9t,<\/strong> tov\u00e1bb\u00e1 fontoljuk meg <strong>a bevitt v\u00edz mennyis\u00e9g\u00e9nek megfigyel\u00e9s\u00e9t<\/strong> is. Ha mindezen aspektusoknak szentel\u00fcnk n\u00e9mi id\u0151t, bizony\u00e1ra <strong>nagy k\u00fcl\u00f6nbs\u00e9geket vehet majd \u00e9szre abban, mennyire teltnek \u00e9rzi majd mag\u00e1t<\/strong> akkor, ha ugyanannyi kal\u00f3ri\u00e1t vitt be a szervezet\u00e9be, mint kor\u00e1bban.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619249134.jpg\" alt=\"hogyan sz\u00e1moljuk a kal\u00f3ri\u00e1kat \u2013 igyon vizet \u00e9s fogyasszon t\u00f6bb rostot\" width=\"843\" title=\"hogyan sz\u00e1moljuk a kal\u00f3ri\u00e1kat \u2013 igyon vizet \u00e9s fogyasszon t\u00f6bb rostot\"\/><\/figure><\/div>\n\n\n\n<p>Ha a kal\u00f3ri\u00e1kat kord\u00e1ban tudja tartani, j\u00e1tsszon a makrot\u00e1panyagokkal \u00e9s figyelje a szok\u00e1sait. A zabpehelyben sz\u00fcks\u00e9ge van a mandul\u00e1ra ahhoz, hogy <strong>d\u00e9lig felt\u00f6ltve \u00e9rezze mag\u00e1t?<\/strong> Mi t\u00f6rt\u00e9nik akkor, ha feh\u00e9rje porral helyettes\u00edti? <strong>Megfelel\u0151 a sz\u00e9nhidr\u00e1t p\u00f3tl\u00e1sa<\/strong>, vagy csak tel\u00edtett zs\u00edrokr\u00f3l van sz\u00f3?<\/p>\n\n\n\n<p>Itt tudjuk, hogy az unalmas, ism\u00e9tl\u0151d\u0151 \u00e9trend bev\u00e1lhat. Ak\u00e1r egyetlen \u00f6sszetev\u0151 v\u00e1ltoztat\u00e1sa ut\u00e1n gyorsan megtudhatjuk, hogy <strong>pozit\u00edv, vagy negat\u00edv ir\u00e1nyban v\u00e1ltoztattunk<\/strong>.<\/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\"><span class=\"ez-toc-section\" id=\"9_Fejezze_be_es_lepjen_tovabb\"><\/span>9. Fejezze be \u00e9s l\u00e9pjen tov\u00e1bb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha lecsiszol\u00f3dott az \u00e9trend \u00e9s elkezd <strong>pozit\u00edv v\u00e1ltoz\u00e1sokat \u00e9szlelni az alakj\u00e1n<\/strong>, r\u00e1j\u00f6n, hogy mi okozta a k\u00fcl\u00f6nbs\u00e9get, \u00edgy&nbsp;<strong>azt hossz\u00fat\u00e1von \u00e9p\u00edtse be a fenntarthat\u00f3 terv\u00e9be<\/strong>. Alak\u00edtson ki alternat\u00edv \u00e9teleket az applik\u00e1ci\u00f3ban \u00e9s v\u00e1ljon az <a title=\"sikeres \u00e9tel el\u0151k\u00e9sz\u00edt\u00e9s\" href=\"https:\/\/gymbeam.hu\/blog\/a-sikeres-etel-elokeszites-es-dobozolas-5-szabalya\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>adagok el\u0151k\u00e9sz\u00edt\u00e9s\u00e9nek<\/strong><\/a> <strong>ur\u00e1v\u00e1<\/strong>. Lehets\u00e9ges, hogy egy napon m\u00e1r sz\u00e1mol\u00e1s n\u00e9lk\u00fcl is menni fog.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128_1.jpg\" alt=\"Az \u00e9telek el\u0151k\u00e9sz\u00edt\u00e9se \u2013 fogy\u00e1s, eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\" width=\"843\" title=\"Az \u00e9telek el\u0151k\u00e9sz\u00edt\u00e9se \u2013 fogy\u00e1s, eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"\/><\/figure><\/div>\n\n\n\n<p>Igen, ez igaz<strong>, fejezze be a sz\u00e1mol\u00e1st<\/strong>! Id\u0151nk\u00e9nt persze visszat\u00e9rhet hozz\u00e1, hogy <strong>leellen\u0151rizze, vagy \u00e1t\u00e9rt\u00e9kelje<\/strong> az aktu\u00e1lis \u00e1llapot\u00e1t, de id\u0151vel le kell, hogy szokjon az applik\u00e1ci\u00f3 haszn\u00e1lat\u00e1r\u00f3l, mivel az <strong>\u00e9tel&nbsp;<\/strong><em>\u201eszemm\u00e9rt\u00e9kkel\u201d <\/em><strong>t\u00f6rt\u00e9n\u0151<\/strong><strong>&nbsp;m\u00e9r\u00e9s\u00e9nek technik\u00e1j\u00e1ban m\u00e1r rengeteget fejl\u0151d\u00f6tt. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00f3b\u00e1ljon \u00edgy gondolni r\u00e1: A gyakorlat, melyet <strong>a sz\u00e1mok meg\u00e9rt\u00e9s\u00e9vel<\/strong> szerzett,&nbsp;<strong>fontosabb, mint maguk a sz\u00e1mok!<\/strong><\/p>\n\n\n\n<p><strong>\u00c9s \u00d6n mik\u00e9nt v\u00e9lekedik a t\u00e9m\u00e1r\u00f3l? Sz\u00e1molja a kal\u00f3ri\u00e1kat? <\/strong>Ha seg\u00edtett a cikk\u00fcnk, <strong>k\u00e9rj\u00fck&nbsp;t\u00e1mogassa megoszt\u00e1ssal!<\/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\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\"><a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\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>A kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa k\u00f6nny\u00edtsen az \u00e9let\u00fcnk\u00f6n, ne bonyol\u00edtsa azt! N\u00e9zz\u00e9k meg 9 tipp\u00fcnket a kal\u00f3riabevitel\u00fck cs\u00f6kkent\u00e9se \u00e9s a kit\u0171z\u00f6tt c\u00e9ljaik el\u00e9r\u00e9se \u00e9rdek\u00e9ben!<\/p>\n","protected":false},"author":25,"featured_media":75206,"comment_status":"open","ping_status":"closed","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":[89],"tags":[7638,7356,6372,6684],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-284578","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-egeszseges-eletmod","9":"tag-etrend-hu","10":"tag-fogyas","11":"tag-kaloriak","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>9 tr\u00fckk, amelyek seg\u00edts\u00e9g\u00e9vel a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa gyerekj\u00e1t\u00e9k lesz - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa k\u00f6nny\u00edtsen az \u00e9let\u00fcnk\u00f6n, ne bonyol\u00edtsa azt! N\u00e9zz\u00e9k meg 9 tipp\u00fcnket a kal\u00f3riabevitel\u00fck cs\u00f6kkent\u00e9se \u00e9s a kit\u0171z\u00f6tt c\u00e9ljaik el\u00e9r\u00e9se \u00e9rdek\u00e9ben!\" \/>\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\/9-trukk-a-kaloriak-szamolasahoz\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 tr\u00fckk, amelyek seg\u00edts\u00e9g\u00e9vel a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa gyerekj\u00e1t\u00e9k lesz - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa k\u00f6nny\u00edtsen az \u00e9let\u00fcnk\u00f6n, ne bonyol\u00edtsa azt! N\u00e9zz\u00e9k meg 9 tipp\u00fcnket a kal\u00f3riabevitel\u00fck cs\u00f6kkent\u00e9se \u00e9s a kit\u0171z\u00f6tt c\u00e9ljaik el\u00e9r\u00e9se \u00e9rdek\u00e9ben!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-24T05:48:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-31T06:45:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9t2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"439\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"9 tr\u00fckk, amelyek seg\u00edts\u00e9g\u00e9vel a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa gyerekj\u00e1t\u00e9k lesz\",\"datePublished\":\"2017-08-24T05:48:00+00:00\",\"dateModified\":\"2023-08-31T06:45:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/\"},\"wordCount\":2030,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9t2.jpg\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9trend\",\"fogy\u00e1s\",\"kal\u00f3ri\u00e1k\"],\"articleSection\":[\"Hogyan fogyjunk le\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/\",\"name\":\"9 tr\u00fckk, amelyek seg\u00edts\u00e9g\u00e9vel a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa gyerekj\u00e1t\u00e9k lesz - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/9-trukk-a-kaloriak-szamolasahoz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9t2.jpg\",\"datePublished\":\"2017-08-24T05:48:00+00:00\",\"dateModified\":\"2023-08-31T06:45:34+00:00\",\"description\":\"A kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa k\u00f6nny\u00edtsen az \u00e9let\u00fcnk\u00f6n, ne bonyol\u00edtsa azt! 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