{"id":307532,"date":"2021-01-19T11:29:00","date_gmt":"2021-01-19T10:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307532"},"modified":"2024-05-28T11:23:54","modified_gmt":"2024-05-28T09:23:54","slug":"cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/","title":{"rendered":"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#10_pasi_pentru_a_determina_aportul_optim_de_energie\" title=\"10 pa\u0219i pentru a determina aportul optim de energie\">10 pa\u0219i pentru a determina aportul optim de energie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#1_Scrieti_informatii_de_baza_despre_dumneavoastra\" title=\"1. Scrie\u021bi informa\u021bii de baz\u0103 despre dumneavoastr\u0103\">1. Scrie\u021bi informa\u021bii de baz\u0103 despre dumneavoastr\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#2_Calculati_BMR_%E2%80%93_rata_metabolismului_bazal\" title=\"2. Calcula\u021bi BMR &#8211; rata metabolismului bazal\">2. Calcula\u021bi BMR &#8211; rata metabolismului bazal<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#3_Determinarea_cerintelor_locului_de_munca_si_stilului_de_viata\" title=\"3. Determinarea cerin\u021belor locului de munc\u0103 \u0219i stilului de via\u021b\u0103\">3. Determinarea cerin\u021belor locului de munc\u0103 \u0219i stilului de via\u021b\u0103<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#4_Determinarea_complexitatii_activitatilor_sportive\" title=\"4. Determinarea complexit\u0103\u021bii activit\u0103\u021bilor sportive\">4. Determinarea complexit\u0103\u021bii activit\u0103\u021bilor sportive<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#5_Determinarea_intensitatii_generale_a_unei_zile_obisnuite_a_saptamanii_si_aportul_mediu_de_energie\" title=\"5. Determinarea intensit\u0103\u021bii generale a unei zile obi\u0219nuite a s\u0103pt\u0103m\u00e2nii \u0219i aportul mediu de energie\">5. Determinarea intensit\u0103\u021bii generale a unei zile obi\u0219nuite a s\u0103pt\u0103m\u00e2nii \u0219i aportul mediu de energie<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#6_Luarea_in_considerare_a_cantitatii_de_energie_necesara_pentru_procesarea_nutrientilor_din_alimente_efectul_termic_al_alimentelor\" title=\"6. Luarea \u00een considerare a cantit\u0103\u021bii de energie necesar\u0103 pentru procesarea nutrien\u021bilor din alimente (efectul termic al alimentelor)\">6. Luarea \u00een considerare a cantit\u0103\u021bii de energie necesar\u0103 pentru procesarea nutrien\u021bilor din alimente (efectul termic al alimentelor)<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#7_Ajustarea_optima_a_macronutrientilor_pentru_mentinerea_greutatii_corporale_si_a_unui_tonus_bun\" title=\"7. Ajustarea optim\u0103 a macronutrien\u021bilor pentru men\u021binerea greut\u0103\u021bii corporale \u0219i a unui tonus bun\">7. Ajustarea optim\u0103 a macronutrien\u021bilor pentru men\u021binerea greut\u0103\u021bii corporale \u0219i a unui tonus bun<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#8_Cum_sa_pierdem_in_greutate_Ajustati_aportul_de_energie_si_nutrienti_pentru_a_pierde_in_greutate\" title=\"8. Cum s\u0103 pierdem \u00een greutate? Ajusta\u021bi aportul de energie \u0219i nutrien\u021bi pentru a pierde \u00een greutate\">8. Cum s\u0103 pierdem \u00een greutate? Ajusta\u021bi aportul de energie \u0219i nutrien\u021bi pentru a pierde \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#9_Cum_sa_luati_in_greutate_si_sa_dezvoltati_masa_musculara_Reglati_aportul_de_energie_si_nutrienti_pentru_dezvoltarea_masei_musculare\" title=\"9. Cum s\u0103 lua\u021bi \u00een greutate \u0219i s\u0103 dezvolta\u021bi masa muscular\u0103? Regla\u021bi aportul de energie \u0219i nutrien\u021bi pentru dezvoltarea masei musculare\">9. Cum s\u0103 lua\u021bi \u00een greutate \u0219i s\u0103 dezvolta\u021bi masa muscular\u0103? Regla\u021bi aportul de energie \u0219i nutrien\u021bi pentru dezvoltarea masei musculare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#10_Cum_sa_transformam_numerele_si_macronutrientii_intr-o_dieta\" title=\"10. Cum s\u0103 transform\u0103m numerele \u0219i macronutrien\u021bii \u00eentr-o diet\u0103?\">10. Cum s\u0103 transform\u0103m numerele \u0219i macronutrien\u021bii \u00eentr-o diet\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#Care_este_lectia_si_ce_a_ajutat-o_pe_Carol_cat_mai_mult_cu_putinta\" title=\"Care este lec\u021bia \u0219i ce a ajutat-o pe Carol c\u00e2t mai mult cu putin\u021b\u0103?\">Care este lec\u021bia \u0219i ce a ajutat-o pe Carol c\u00e2t mai mult cu putin\u021b\u0103?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Majoritatea ac\u021biunilor zilnice v\u0103 definesc via\u021ba<\/strong> \u0219i au un impact un impact uria\u0219 asupra alimentelor pe care le prefera\u021bi, indiferent dac\u0103 tr\u0103i\u021bi activ sau prefera\u021bi s\u0103 v\u0103 uita\u021bi la un serial sau la un film la televizor. Suntem cumva obi\u0219nui\u021bi cu stilul nostru de via\u021b\u0103, c\u00e2nd schimba\u021bi doar c\u00e2teva feluri de m\u00e2ncare preferate \u0219i o zi f\u0103r\u0103 cafeaua de diminea\u021b\u0103 cu produsele de patiserie, s-ar putea s\u0103 fie ceva ce nu v\u0103 pute\u021bi imagina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, <strong>\u00een fiecare an vre\u021bi s\u0103 &#8220;face\u021bi ceva&#8221; \u0219i s\u0103 schimba\u021bi ceva la voi<\/strong> \u00eencep\u00e2nd cu 1 ianuarie, imediat ce \u00eencepe prim\u0103vara \u0219i vremea mai cald\u0103 permite, \u00eenainte de s\u0103rb\u0103tori, de luni, \u00een timpul verii sau \u00eenainte de evenimente sociale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Au fost sufieciente \u00eencerc\u0103ri inutile care au e\u0219uat. L\u0103sa\u021bi-ne s\u0103 v\u0103 ar\u0103t\u0103m <strong>cum s\u0103 aborda\u021bi problema de aceast\u0103 dat\u0103 \u0219i s\u0103 afla\u021bi cum s\u0103 reu\u0219i\u021bi pe termen lung \u0219i nu doar pentru o lun\u0103<\/strong> conform celor mai noi planuri alimentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Aportul optim de energie reprezint\u0103 cheia pierderii \u00een greutate, dezvolt\u0103rii masei musculare sau men\u021binerii unui tonus bune.<\/h3>\n\n\n\n<p>Vehiculele merg datorit\u0103 combustibilului, plantele \u00eenfloresc \u0219i cresc datorit\u0103 fotosintezei, iar noi oamenii ob\u021binem energie pentru via\u021b\u0103 din alimente \u0219i aportul de lichide. Bilan\u021bul energetic echilibrat, <strong>un echilibru pe termen lung \u0219i mediu \u00eentre aportul \u0219i consumul de energie, sunt cele care ne garanteaz\u0103 men\u021binerea greut\u0103\u021bii<\/strong> \u0219i faptul c\u0103 nu c\u00e2\u0219tig\u0103m sau pierdem greutate corporal\u0103.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, <strong>pentru marea majoritate a oamenilor, aportul optim de energie este ca un zeu.<\/strong> Toat\u0103 lumea b\u0103nuie\u0219te c\u0103 exist\u0103, dar nimeni nu l-a v\u0103zut p\u00e2n\u0103 acum. Dar vom arunca o privire c\u00e2t mai am\u0103nun\u021bit\u0103 asupra acestui aport optim de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" alt=\"Cum s\u0103 adapta\u021bi aportul de energie pentru pierderea \u00een greutate sau dezvoltarea masei musculare\" class=\"wp-image-187157\" title=\"Cum s\u0103 adapta\u021bi aportul de energie pentru pierderea \u00een greutate sau dezvoltarea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_pasi_pentru_a_determina_aportul_optim_de_energie\"><\/span>10 pa\u0219i pentru a determina aportul optim de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218tiin\u021ba \u0219i decenii de cercet\u0103ri ne arat\u0103 c\u0103 aportul de energie cu un raport optim de macronutrien\u021bi determin\u0103 dac\u0103 ne men\u021binem, lu\u0103m sau pierdem \u00een greutate. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 o lu\u0103m pe Carol ca exemplu. Recent a \u00eenceput s\u0103 fac\u0103 sport \u0219i \u0219i-ar dori s\u0103-\u0219i tonifieze silueta \u0219i poate s\u0103 piard\u0103 \u00een greutate. Dar, Carol nu \u0219tie c\u00e2t\u0103 energie \u0219i c\u00e2\u021bi macronutrien\u021bi ar trebui s\u0103 consume. Cu ajutorul instruc\u021biunilor noastre, Carol poate reu\u0219i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Scrieti_informatii_de_baza_despre_dumneavoastra\"><\/span>1. Scrie\u021bi informa\u021bii de baz\u0103 despre dumneavoastr\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru ca rezultatul aportului de energie s\u0103 fie c\u00e2t mai corect posibil, trebuie s\u0103 cunoa\u0219tem multe informa\u021bii actuale despre noi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Trebuie s\u0103 cunoa\u0219te\u021bi:<\/strong> sexul, v\u00e2rsta, \u00een\u0103l\u021bimea (cm), greutatea (kg), op\u021bional % de gr\u0103simi din organism \u0219i cerin\u021bele stilului de via\u021b\u0103 din punctul de vedere al locului de munc\u0103 \/ studiilor \u0219i activit\u0103\u021bilor sportive<\/li>\n\n\n\n<li><strong>Ideal ar fi s\u0103 cunoa\u0219te\u021bi \u0219i<\/strong> aportul actual de energie \u0219i nutrien\u021bi, pe care le folosi\u021bi pentru a v\u0103 men\u021bine greutatea pentru o perioad\u0103 de 1 s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0218tim tot ceea ce trebuie despre Carol:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carol are 27 de ani, 180 cm \u00een\u0103l\u021bime, c\u00e2nt\u0103re\u0219te 80 kilograme \u0219i nu-\u0219i cunoa\u0219te % de gr\u0103sime din organism<\/li>\n\n\n\n<li>Cu ajutorul unei \u00eenregistr\u0103ri s\u0103pt\u0103m\u00e2nale corecte \u00een calculatorul nutri\u021bional (<a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a>, <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio<\/a>), a aflat c\u0103 aportul zilnic mediu de energie la care \u00ee\u0219i poate men\u021bine o greutate stabil\u0103 este de 2,700 kcal.<\/li>\n\n\n\n<li>Carol lucreaz\u0103 \u00eentr-un birou ca func\u021bionar administrativ \u0219i \u00ee\u0219i petrece cea mai mare parte a timpului st\u00e2nd \u00een fa\u021ba unui computer. \u00ce\u0219i petrece timpul liber g\u0103tind, citind, uit\u00e2ndu-se la televizor, cu iubitul \u0219i familia. Dac\u0103 are posibilitatea, c\u0103l\u0103tore\u0219te cu iubitul \u00een weekend \u0219i \u00ee\u0219i petrece weekendurile \u00een mod activ.<\/li>\n\n\n\n<li>Carol merge la sal\u0103 de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de o or\u0103 pentru un antrenament circular \u0219i merge la \u00eenot timp de o or\u0103 de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Calculati_BMR_%E2%80%93_rata_metabolismului_bazal\"><\/span>2. Calcula\u021bi BMR &#8211; rata metabolismului bazal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energia ce se afl\u0103 sub termenul de <strong>metabolism bazal reprezint\u0103 cantitatea de energie necesar\u0103 pentru a men\u021bine func\u021biile corporale de baz\u0103 pe deplin func\u021bionale.<\/strong> Ni-l putem imagina ca relaxarea \u00een pat sau pe canapea f\u0103r\u0103 alte activit\u0103\u021bi. Pentru cei mai mul\u021bi dintre voi, aceast\u0103 component\u0103 reprezint\u0103 <strong>60-75% din consumul total de energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un num\u0103r uria\u0219 de calculatoare mai mult sau mai pu\u021bin corecte pentru a calcula metabolizmul bazal circul\u0103 pe Internet. Putem face calculul mai u\u0219or folosind <strong><a href=\"https:\/\/gymbeam.ro\/blog\/calculator-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calculatorul BMR online GymBeam.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, pentru imaginea de ansamblu \u0219i \u00een\u021belegerea problemei, vom face calculele \u0219i pe h\u00e2rtie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Calcularea BMR f\u0103r\u0103 a cunoa\u0219te % de gr\u0103simi din organism<\/h3>\n\n\n\n<p>Ecua\u021bia lui Miffin-St. Jeore este <strong>una dintre cele mai corecte ecua\u021bii pentru calcularea BMR,<\/strong> prin urmare este utilizat\u0103 de un num\u0103r mare de calculatoare online de calitate. Formularea sa este urm\u0103toarea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru b\u0103rba\u021bi:<\/strong> 10 x greutatea \u00een kilograme + 6.25 x \u00een\u0103l\u021bimea \u00een centimetri &#8211; 5 x v\u00e2rsta \u00een ani + 5<\/p>\n\n\n\n<p><strong>Pentru femei:<\/strong> 10 x greutatea \u00een kilograme + 6.25 x \u00een\u0103l\u021bimea \u00een centimetri &#8211; 5 x v\u00e2rsta &#8211; 161<\/p>\n\n\n\n<p><strong>Carol a calculat:<\/strong> 10 x 80 kg + 6.25 x 180 cm &#8211; 5 x 27 years &#8211; 161 = 1 629 kcal<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Calcularea BMR f\u0103r\u0103 a cunoa\u0219te % de gr\u0103simi din organism<\/h3>\n\n\n\n<p>Ecua\u021bia Katch-McArdle <strong>calculeaz\u0103 Masa F\u0103r\u0103 Gr\u0103simi (FFM) &#8211; greutatea corporal\u0103 f\u0103r\u0103 gr\u0103simi<\/strong> (toat\u0103 greutatea corporal\u0103 dup\u0103 sc\u0103derea gr\u0103similor), care este mai corect\u0103 \u00een special pentru persoanele \u0219i sportivii cu un % mic de gr\u0103sime corporal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pentru b\u0103rba\u021bi \u0219i femei:<\/strong> 21.6 x greutate f\u0103r\u0103 gr\u0103simi + 370<\/li>\n\n\n\n<li>Carol nu \u00ee\u0219i cunoa\u0219te % de gr\u0103simi corporale \u0219i este suficient s\u0103 calculeze folosind ecua\u021bia lui Miffin-St. Jeor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd se calculeaz\u0103 BMR, <strong>putem \u00eent\u00e2lni o serie de ecua\u021bii<\/strong>, inclusiv faimoasa ecua\u021bie Harris-Benedict . <strong>Rezultatul fiec\u0103reia dintre ele este un num\u0103r u\u0219or diferit,<\/strong> care poate varia cu aproximativ 100 kcal. Valoarea calculat\u0103 folosind ecua\u021bia lui Miffin-St. Jeor este una dintre cele mai corecte \u0219i o vom urm\u0103ri \u00een urm\u0103torul calcul. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe informa\u021bii despre metabolism, citi\u021bi articolul <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce este metabolismul bazal \u0219i cum se calculeaz\u0103 BMR?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg\" alt=\"Calcula\u021bi BMR - rata metabolismului bazal\" class=\"wp-image-187171\" style=\"width:843px;height:562px\" title=\"Calcula\u021bi BMR - rata metabolismului bazal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Determinarea_cerintelor_locului_de_munca_si_stilului_de_viata\"><\/span>3. Determinarea cerin\u021belor locului de munc\u0103 \u0219i stilului de via\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u00cen acest punct, se fac cele mai multe gre\u0219eli,<\/strong> av\u00e2nd \u00een vedere c\u0103 \u00een general avem tendin\u021ba de a supraestima gradul de mi\u0219care. Determinarea acestor coeficien\u021bi este o problem\u0103 foarte dificil\u0103 pentru cercet\u0103tori \u0219i pentru noi atunci c\u00e2nd dorim s\u0103 determin\u0103m nevoia noastr\u0103 de energie c\u00e2t mai corect posibil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Intensitatea stilului de via\u021b\u0103 \u0219i factorul de activitate sunt cunoscute \u00een mod colectiv ca \u0219i coeficientul PAL (Nivelul Activit\u0103\u021bii Fizice).<\/strong> Numim acest coeficient <strong>PAL1<\/strong>. Tabelul de mai jos este oarecum o piatr\u0103 de temelie pentru a determina intensitatea stilului de via\u021b\u0103 c\u00e2t mai corect posibil. Dac\u0103 <strong>nu prea sunte\u021bi siguri, estima\u021bi mai degrab\u0103 un num\u0103r mai mic.<\/strong> Coeficien\u021bii se bazeaz\u0103 pe <strong>valori medii acceptate \u00een general,<\/strong> care sunt asem\u0103n\u0103toare, de exemplu, cu cele folosite de calculatorul Departamentului de s\u0103n\u0103tate \u0219i resurse umane din SUA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Intensitatea stilului de via\u021b\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\">Descriere am\u0103nun\u021bit\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\">Factorul de activitate (coeficientul PAL1)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sc\u0103zut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Un loc de munc\u0103 \u0219i un stile de via\u021b\u0103 sedentare cu un minimum de mi\u0219care \u00een timpul zilei<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pu\u021bin sc\u0103zut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Locuri de munc\u0103 pu\u021bin active unde predomin\u0103 munca sedentar\u0103 \u0219i ocazional exerci\u021biile fizice \u0219i treburile casnice obi\u0219nuite (munca \u00een sistemul educa\u021bional, \u0219oferii serviciilor po\u0219tale \u0219i de livr\u0103ri, agen\u021bii de v\u00e2nzare)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mediu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Locuri de munc\u0103 cu activitate moderat\u0103 unde predomin\u0103 mi\u0219carea \u00een timpul lucrului (munc\u0103 manual\u0103 cu solicitare medie, me\u0219te\u0219ugari, personalul de la buc\u0103t\u0103rie, livratorii pe biciclet\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6-1,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridicat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Locuri de munc\u0103 foarte active unde predomin\u0103 munca manual\u0103 \u00een timpul zilei (munc\u0103 solicitant\u0103 \u00een industrie, construc\u021bii, agricultur\u0103 nemecanizat\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7-2,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Putem \u00eencepe s\u0103 argument\u0103m c\u0103 <strong>nu tr\u0103im la fel \u00een fiecare zi.<\/strong> Acest lucru este adev\u0103rat \u00een special \u00een zilele mohor\u00e2te \u0219i \u00een weekenduri. Ce putem face \u00een acest caz? <strong>Ad\u0103ug\u0103m coeficientul PAL1 al fiec\u0103rei zi din timpul s\u0103pt\u0103m\u00e2nii \u0219i \u00eemp\u0103r\u021bim la 7.<\/strong> Ne putem inspira din exemplul lui Carol de mai jos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Care factor al intensit\u0103\u021bii stilului de via\u021b\u0103 este cel mai corect pentru Carol?<\/h3>\n\n\n\n<p>\u0218tim despre Carol c\u0103 <strong>lucreaz\u0103 \u00eentr-un birou<\/strong> ca func\u021bionar administrativ \u0219i <strong>\u00ee\u0219i petrece cea mai mare parte a timpului <\/strong>st\u00e2nd \u00een fa\u021ba computerului. \u00cen timpul liber, \u00eei place s\u0103 g\u0103teasc\u0103, s\u0103 citeasc\u0103, s\u0103 se uite la televizor sau s\u0103 petreac\u0103 timp cu iubitul \u0219i familia. Dac\u0103 este posibil, c\u0103l\u0103tore\u0219te cu iubitul \u00een weekend \u0219i \u00ee\u0219i petrece zilele libere \u00een mod activ.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>PAL de luni p\u00e2n\u0103 vineri<\/strong>: Carol obi\u0219nuie\u0219te s\u0103 stea jos, s\u0103 ia transportul \u00een comun la \u0219i de la locul de munc\u0103, s\u0103 foloseasc\u0103 liftul \u0219i s\u0103 se odihneasc\u0103 acas\u0103 dup\u0103 zilele de munc\u0103 solicitante din punct de vedere psihic. PAL1 va fi estimat la <strong>1.3.<\/strong><\/li>\n\n\n\n<li><strong>PAL \u00een weekend:<\/strong> \u00cen weekend, Carol c\u0103l\u0103tore\u0219te cu iubitul \u00een natur\u0103, face majoritatea treburilor casnice, deci este destul de activ\u0103 \u00een timpul zilei. Dup\u0103 amiaza \u0219i seara de duminic\u0103 sunt dedicate g\u0103titului \u0219i preg\u0103titului alimentelor \u00een cutii pentru serviciu. PAL1 \u00een weekenduri este estimat la <strong>1.6.<\/strong><\/li>\n\n\n\n<li><strong>PAL1 mediu de luni p\u00e2n\u0103 vineri:<\/strong> Ob\u021binut prin calculare ((1.3 x 5) + (1.6 x 2)) \/ 7 = <strong>1.39<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Determinarea_complexitatii_activitatilor_sportive\"><\/span>4. Determinarea complexit\u0103\u021bii activit\u0103\u021bilor sportive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0219a cum am determinat cerin\u021bele stilului de via\u021b\u0103 \u00een ceea ce prive\u0219te energia, trebuie s\u0103 determin\u0103m \u0219i energia necesar\u0103 pentru activit\u0103\u021bile sportive pe care le desf\u0103\u021bur\u0103m \u00een mod regulat \u00een timpul s\u0103pt\u0103m\u00e2nii. <strong>Trebuie s\u0103 ave\u021bi \u00een vedere \u0219i intensitatea activit\u0103\u021bii sportive<\/strong> exprimat\u0103 de ritmul cardiac. De exemplu, <strong>cu c\u00e2t alerga\u021bi mai intens (mai rapid), cu at\u00e2t v\u0103 apropia\u021bi mai mult de limita superioar\u0103 a coeficientului PAL2 pentru ora de alergat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Valori orientative ale coeficientului de activit\u0103\u021bi fizice (PAL2)<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Tip de activitate<\/th><th class=\"has-text-align-center\" data-align=\"center\">PAL2 mediu aproximativ pe or\u0103 de activitate<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporturi de for\u021b\u0103 (antrenamente de for\u021b\u0103 la sal\u0103, crossfit, antrenamente cu propria greutate, antrenamente \u00een aer liber)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporturi de echip\u0103 \u0219i cu racheta (hochei, fotbal, volei, baschet, floorball, futsal, tenis, squash, tenis de mas\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,45<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sporturi de anduran\u021b\u0103 (mers, alergat, \u00eenot, ciclism, canotaj)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,5&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Activit\u0103\u021bi intensive de grup (aerobic, antrenamente de tip circuit, TRX, Body Pump)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3-0,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Atunci c\u00e2nd mergem mai repede, coeficientul PAL2 pentru o or\u0103 de activitate va fi de aproximativ 0.2. Totu\u0219i, dac\u0103 mergem alerg\u0103m intens la o vitez\u0103 de 10-12 km \/ h, PAL2 va fi undeva \u00eentre 0.4-0.5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219a cum am luat \u00een considerare coeficientul intensit\u0103\u021bii stilului de via\u021b\u0103 \u00eentr-o zi obi\u0219nuit\u0103, trebuie s\u0103 lu\u0103m \u00een considerare \u0219i intensitatea activit\u0103\u021bilor sportive. Haide\u021bi s\u0103 o folosim din nou pe Carol ca exemplu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Care coeficient al activit\u0103\u021bilor sportive este cel mai corect pentru Carol?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\nCarol merge la sal\u0103 de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 pentru o or\u0103 de antrenament \u0219i merge la \u00eenot timp de o or\u0103 de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Deoarece este oarecum nou-venit\u0103 la sal\u0103, coeficientul PAL2 va fi mai sc\u0103zut. Dar Carol poate \u00eenota destul de bine \u0219i nu-\u0219i economise\u0219te energia \u00een ora petrecut\u0103 \u00een piscin\u0103, prin urmare PAL2 are valori mai mari.\n<\/li>\n\n\n\n<li>Ora de antrenament circular a lui Carol corespunde lui PAL2 = 0.25 iar timpul \u00een care \u00eennoat\u0103 lui PAL2 = 0.30.\n<\/li>\n\n\n\n<li>Volumul total de activit\u0103\u021bi sportive \u00een timpul s\u0103pt\u0103m\u00e2nii PAL2 = 3 x 0.25 + 2 x 0.3 = 1.35<\/li>\n\n\n\n<li>Zi obi\u0219nuit\u0103 a s\u0103pt\u0103m\u00e2nii PAL2: 1.35 \/ 7 = 0.19<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg\" alt=\"C\u00e2te calorii ardem \u00een timp ce facem sport?\" class=\"wp-image-187184\" style=\"width:843px;height:562px\" title=\"C\u00e2te calorii ardem \u00een timp ce facem sport?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Determinarea_intensitatii_generale_a_unei_zile_obisnuite_a_saptamanii_si_aportul_mediu_de_energie\"><\/span>5. Determinarea intensit\u0103\u021bii generale a unei zile obi\u0219nuite a s\u0103pt\u0103m\u00e2nii \u0219i aportul mediu de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum afl\u0103m simplu coeficientul total al nivelului de activitate fizice ad\u0103ug\u00e2nd pur \u0219i simplu valorile par\u021biale sub form\u0103 de PAL1 care reprezint\u0103 intensitatea locului de munc\u0103 \u0219i a stilului de via\u021b\u0103 \u0219i PAL2 care reprezint\u0103 activit\u0103\u021bile sportive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Care factor de intensitate general al unei zile obi\u0219nuite este cel mai corect pentru Carol?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>PAL<\/strong> = PAL1 + PAL2 = 1.39 + 0.19 = 1.58<\/li>\n\n\n\n<li><strong>Aport mediu zilnic de energie<\/strong>&nbsp;= BMR x PAL = 1,629 x 1.58 = <strong>2,574 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Luarea_in_considerare_a_cantitatii_de_energie_necesara_pentru_procesarea_nutrientilor_din_alimente_efectul_termic_al_alimentelor\"><\/span>6. Luarea \u00een considerare a cantit\u0103\u021bii de energie necesar\u0103 pentru procesarea nutrien\u021bilor din alimente (efectul termic al alimentelor)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Efectul termic al alimentelor reprezint\u0103 energia necesar\u0103 organismului pentru a procesa nutrien\u021bii.<\/strong> Cantitatea de energie corespunde \u00een medie unui procent de 10% din aportul total de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Care este aportul optim mediu zilnic de energie rezultat al lui Carol?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ecua\u021bie pentru rezultatul aportului zilnic de energie<\/strong>: BMR x (PAL1 + PAL2) x 1.1 (efectul termic al alimentelor)<\/li>\n\n\n\n<li><strong>Aport zilnic de energie rezultat:<\/strong> 2,574 x 1.1 = <strong>2,831 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eenceput, am declarat c\u0103 Carol a scris tot ce a m\u00e2ncat \u0219i b\u0103ut timp de o s\u0103pt\u0103m\u00e2n\u0103. Aportul s\u0103u mediu zilnic de energie a fost de 2,700 kcal. Diferen\u021ba de 131 kcal \u00een compara\u021bie cu caculul este negijabil\u0103 \u00een acest caz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Dar ce facem atunci c\u00e2nd aportul de energie calculat este mai mare dec\u00e2t \u00een cazul unui jurnal al dietei?<\/h3>\n\n\n\n<p>Aceste situa\u021bii pot ap\u0103rea \u0219i ele \u0219i de obicei apar din mai multe motive. <strong>Fie nu sunte\u021bi consecven\u021bi \u00een a introduce alimentele \u00een calculatoarele nutri\u021bionale,<\/strong> \u0219i astfel ob\u021bine\u021bi un num\u0103r denaturat, fie <strong>a\u021bi f\u0103cut o eroare de calcul<\/strong> \u0219i a\u021bi supraestimat coeficientul de activitate fizic\u0103 <strong>sau dietele necorespunz\u0103toare din trecut \u0219i-au l\u0103sat amprenta asupra voastr\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 eroarea a ap\u0103rut \u00een primele dou\u0103 cazuri, situa\u021bia este \u00een regul\u0103. Dar dac\u0103 <strong>problema<\/strong> apare, \u00een ciuda valorilor calculate \u0219i \u00eenregistrate corect, <strong>aportul de men\u021binere este mult mai mic dec\u00e2t valoarea calculat\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 problem\u0103 apare de obicei la <strong>oamenii care au urmat una sau mai multe diete consecutive \u00een trecut<\/strong> care le-au redus excesiv aportul de energie. Organismul \u00eenc\u0103 nu s-a recuperat dup\u0103 acest &#8220;comportament auto-v\u0103t\u0103m\u0103tor&#8221; \u0219i \u00ee\u0219i p\u0103streaz\u0103 greutatea la un aport de energie suspicios de mic. Acest aport poate avea % de zeci de ori mai mici dec\u00e2t valoarea calculat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 avem <strong>o greutate corporal\u0103 stabil\u0103 la un aport de energie apropiat valorilor metabolismului bazal, trebuie s\u0103 ne g\u00e2ndim la acest lucru \u0219i s\u0103 ne supunem unei perioade de realimentare.<\/strong> Perioada de realimentare poate fi caracterizat\u0103 ca o cre\u0219tere vizat\u0103 \u0219i controlat\u0103 a aportului de energie la valori optime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dimensiunea unui asemenea aport de energie problematic poate fi estimat\u0103 aproximativ dup\u0103 cum urmeaz\u0103:<\/strong> BMR x 1.15<\/li>\n\n\n\n<li><strong>Pentru Carol ar fi:<\/strong> 1,629 x 1.15 = <strong>1,873 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vede\u021bi c\u0103 apare o <strong>diferen\u021b\u0103 de mai pu\u021bin de 1,000 kcal<\/strong> \u00een compara\u021bie cu aportul de energie calculat de Carol. Dac\u0103 ve\u021bi consuma semnificativ mai pu\u021bine calorii dec\u00e2t ar trebui conform calculelor, nu este \u00een regul\u0103, iar situa\u021bia trebuie remediat\u0103. Acest lucru se \u00eent\u00e2mpl\u0103 \u00een principal pentru a v\u0103 sim\u021bi mai energici, s\u0103 oferi\u021bi organismului suficien\u021bi macro \u0219i micronutrien\u021bi \u0219i s\u0103 &#8220;porni\u021bi metabolismul la vitez\u0103 maxim\u0103.&#8221; \u00cen acest caz, chiar \u0219i eforturile de a pierde \u00een greutate ar fi aproape la nivel de &#8220;imposibil&#8221;. Este pur \u0219i simplu necesar s\u0103 cre\u0219te\u021bi \u00een mod gradual aportul de energie \u0219i s\u0103 \u00eencepe\u021bi s\u0103 pierde\u021bi \u00een greutate numai \u00een momentul \u00een care ve\u021bi avea suficiente calorii (v\u0103 pute\u021bi orienta \u00een func\u021bie de calcule). \u00cen acest caz, Carol ar trebui <strong>s\u0103 adauge u\u0219or \u00een diet\u0103 100 kcal pe s\u0103pt\u0103m\u00e2n\u0103,<\/strong> astfel \u00eenc\u00e2t aportul s\u0103u s\u0103 ating\u0103 valori optime \u200b\u200bf\u0103r\u0103 o cre\u0219tere \u00een greutate dramatic\u0103, iar organismul s\u0103 se reface dup\u0103 perioadele de diet\u0103 anterioare. Dac\u0103 ar exista un salt \u00een aportul de energie cu c\u00e2teva sute de calorii, ar \u00eensemna s\u0103 lua\u021bi \u00een greutate. Dar nu v\u0103 dori\u021bi acest lucru, deci este necesar s\u0103 o lua\u021bi u\u0219or \u0219i s\u0103 ave\u021bi r\u0103bdare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg\" alt=\"Ce ar trebui s\u0103 fac dac\u0103 m\u0103n\u00e2nc mai pu\u021bin dar nu pierd \u00een greutate?\" class=\"wp-image-187197\" style=\"width:843px;height:562px\" title=\"Ce ar trebui s\u0103 fac dac\u0103 m\u0103n\u00e2nc mai pu\u021bin dar nu pierd \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Ajustarea_optima_a_macronutrientilor_pentru_mentinerea_greutatii_corporale_si_a_unui_tonus_bun\"><\/span>7. Ajustarea optim\u0103 a macronutrien\u021bilor pentru men\u021binerea greut\u0103\u021bii corporale \u0219i a unui tonus bun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ghidul nostru spre articolul de ast\u0103zi sub forma imaginarei Carol ar trebui s\u0103-\u0219i men\u021bin\u0103 greutatea corporal\u0103 la un aport de energie de 2,831 kcal. Deoarece Carol face \u0219i antrenament de for\u021b\u0103, \u00ee\u0219i petrece weekendurile destul de activ \u0219i \u0219i-ar dori s\u0103 piard\u0103 pu\u021bin \u00een greutate \u0219i s\u0103-\u0219i \u00eent\u0103reasc\u0103 silueta, trebuie luat \u00een considerare aportul mai mare de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 g de proteine con\u021bine 4 kcal (17 kJ)<\/li>\n\n\n\n<li>1 g de gr\u0103simi con\u021bine 9 kcal (38 kJ)<\/li>\n\n\n\n<li>1 g de carbohidra\u021bi con\u021bine 4 kcal (17 kJ)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum s\u0103 avem aport proteic?<\/h3>\n\n\n\n<p>Aportul de proteine se \u00eencadreaz\u0103 \u00een intervalul recomandat de <strong>0.8-2 grame de proteine pe kilogram de greutate corporal\u0103 pe zi.<\/strong> <strong>Limita cea mai sc\u0103zut\u0103 se aplic\u0103 \u00een general persoanelor inactive<\/strong> care au un stil de via\u021b\u0103 sedentar, iar <strong>limita superioar\u0103 de aport se adreseaz\u0103 \u00een special sportivilor de for\u021b\u0103<\/strong> care dezvolt\u0103 masa muscular\u0103. Dac\u0103 face\u021bi sport, aportul zilnic proteic ar trebui s\u0103 se \u00eencadreze \u00een intervalul de aproximativ <strong>1.4-2 grame pe kilogram de greutate corporal\u0103. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>De\u0219i Carol are un loc de munc\u0103 sedentar, ea face destul de mult sport \u0219i este implicat\u0103 \u0219i \u00een antrenamente de for\u021b\u0103 \u0219i, \u00een acela\u0219i timp, dore\u0219te s\u0103-\u0219i schimbe compozi\u021bia corporal\u0103 \u00een mai bine. Prin urmare, pentru a men\u021bine lucrurile simple, vom alege pentru ea un aport de 2 grame pe kilogram de greutate corporal\u0103. <strong>Aport proteic final:<\/strong> 2 x 80 = <strong>160 g,<\/strong> 160 x 4 = <strong>640 kcal<\/strong><\/li>\n\n\n\n<li><strong>Surse de proteine:<\/strong> carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, fructe de mare, produse lactate \u0219i br\u00e2nz\u0103, ou\u0103, <a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a> (maz\u0103re, <a href=\"https:\/\/gymbeam.ro\/bio-fasole-rosie-in-saramura-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fasole<\/a>, toate tipurile de <a href=\"https:\/\/gymbeam.ro\/paste\/linte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">linte<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-naut-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u0103ut<\/a>, edamame), pseudo-cerealele (<a href=\"https:\/\/gymbeam.ro\/hrisca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hri\u0219c\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amarant<\/a>, <a href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a>, \u00eenlocuitori vegetali de carne, <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a>, <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine vegetale<\/a>, <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>.<\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi interesa\u021bi de alte sfaturi legate de alimentele bogate \u00een proteine, citi\u021bi articolul noastru <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cm s\u0103 avem aport de gr\u0103simi?<\/h3>\n\n\n\n<p>Aportul de gr\u0103simi normal recomandat ar trebui s\u0103 se \u00eencadreze \u00een intervalul de <strong>20-30% din aportul total de energie (TEI).<\/strong> Aportul excesiv sau insuficient de gr\u0103simi are riscurile sale. Gr\u0103simea este un nutrient esen\u021bial pentru func\u021bionarea optim\u0103 a organismului \u0219i, \u00een plus, Ofer\u0103 alimentelor un gust specific. Totu\u0219i, este necesar s\u0103 pute\u021bi alege gr\u0103simi s\u0103n\u0103toase de calitate \u0219i s\u0103 limita\u021bi aportul de gr\u0103simi nes\u0103n\u0103toase pe c\u00e2t posibil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aportul de gr\u0103simi al lui Carol va fi undeva pe la mijloc sub form\u0103 de 25% din aportul total de energie. <strong>Aportul final de gr\u0103simi:<\/strong> 2,831 x 0.25 = <strong>707.75 kcal<\/strong>, 707.75 \/ 9 = <strong>78.5 g<\/strong><\/li>\n\n\n\n<li><strong>Surse de gr\u0103simi:<\/strong> <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a>, <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiuri<\/a>, m\u0103sline, avocado, unt \u0219i componenta natural\u0103 de proteine animale.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum s\u0103 avem aport de carbohidra\u021bi?<\/h3>\n\n\n\n<p>Aportul standard recomandat de carbohidra\u021bi se \u00eencadreaz\u0103 \u00een intervalul de <strong>40-65% din TEI<\/strong>. Depinde \u0219i de preferin\u021ba pentru aportul de gr\u0103simi sau carbohidra\u021bi. Fiecare este liber s\u0103-\u0219i aleag\u0103 calea pentru a-\u0219i atinge obiectivul. Totu\u0219i, \u00een general, este adev\u0103rat: <strong>cu c\u00e2t sportul practicat este mai solicitant, cu at\u00e2t este mai mare nevoia de carbohidra\u021bi.<\/strong> Aportul de carbohidra\u021bi se calculeaz\u0103 simplu sc\u0103z\u00e2nd proteinele \u0219i gr\u0103simea din aportul total de energie. V\u0103 sufger\u0103m s\u0103 opta\u021bi pentru carbohidra\u021bi de calitate din gr\u00e2u \u00eentreg \u0219i cel pu\u021bin 400 grame de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> \u0219i 200 grame de fructe pe zi \u0219i nu trebuie s\u0103 uita\u021bi de aportul zilnic recomandat de fibre, care ar trebui s\u0103 fie de cel pu\u021bin 30 grame pe zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aportul de carbohidra\u021bi al lui Carol este determinat dup\u0103 cum urmeaz\u0103: 2,831 &#8211; 707.75 &#8211; 640 = 1,483.25 kcal, 1,483.25 \/ 4 = 371 g<\/li>\n\n\n\n<li><strong>Surse de carbohidra\u021bi:<\/strong> <a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gr\u00e2u\u0219i cereale<\/a> (<a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>, <a href=\"https:\/\/gymbeam.ro\/faina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103in\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orez<\/a>, paste, <a href=\"https:\/\/gymbeam.ro\/paine-si-produse-de-patiserie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u00e2ine \u0219i produse de patiserie<\/a>), pseudo-cereale, cartofi \u0219i cartofi dulci, <a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a>, fructe \u0219i legume.<\/li>\n<\/ul>\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=\"8665,28080,29059,67804\" ><\/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<h3 class=\"wp-block-heading is-style-default\">Aportul obi\u0219nuit actual de energie \u0219i macronutrien\u021bi al lui Carol pentru a se men\u021bine \u00een form\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2,831 kcal, 160 g proteine (640 kcal), 78.5 g gr\u0103simi (707.75 kcal), 371 g carbohidra\u021bi (1,483.25 kcal)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg\" alt=\"Ce aport de proteine, carbohidra\u021bi \u0219i gr\u0103simi are trebui s\u0103 am?\" class=\"wp-image-187210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Cum_sa_pierdem_in_greutate_Ajustati_aportul_de_energie_si_nutrienti_pentru_a_pierde_in_greutate\"><\/span>8. Cum s\u0103 pierdem \u00een greutate? Ajusta\u021bi aportul de energie \u0219i nutrien\u021bi pentru a pierde \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a pierde \u00een greutate trebuie s\u0103 ave\u021bi un<strong>&nbsp;deficit&nbsp;caloric.<\/strong> Face\u021bi acest lucru pur \u0219i simplu <strong>sc\u0103z\u00e2nd un % specific din aportul de energie pentru men\u021binere<\/strong> astfel \u00eenc\u00e2t pierderea \u00een greutate s\u0103 fie sigur\u0103 \u0219i suficient de rapid\u0103. La urma urmei, nimeni nu vrea s\u0103 piard\u0103 mas\u0103 muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel mai adesea este recomandat s\u0103 <strong>sc\u0103de\u021bi 500 kcal din aportul de energie actual<\/strong> \u0219i asta este tot. Totu\u0219i, o estimare \u00een % este mai bun\u0103 \u0219i mai precis\u0103, c\u00e2nd \u00een practic\u0103 \u00eent\u00e2lnim cel mai adesea recomandarea de <strong>10-30% din deficitul caloric,<\/strong> unde 30% este deja o valoare limit\u0103 imaginar\u0103 a pierderii \u00een greutate \u00een siguran\u021b\u0103, \u00een care este necesar s\u0103 ave\u021bi un aport proteic suficient \u0219i s\u0103 v\u0103 concentra\u021bi pe antrenamentele de for\u021b\u0103&nbsp;pentru a v\u0103 p\u0103stra c\u00e2t mai mult\u0103 mas\u0103 muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Carol urmeaz\u0103 calea de mijloc sub forma unui deficit caloric de 20%.<\/strong> Acest lucru \u00eenseamn\u0103 2,831 x 0.8 = 2,265 kcal pentru ea<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><strong>Vom folosi aceea\u0219i procedur\u0103 ca \u0219i \u00een cazul anterior pentru a calcula nutrien\u021bii individuali.<\/strong> \u00cen timpul <strong>pierderii \u00een greutate, cre\u0219te importan\u021ba aportului proteic,<\/strong> care are un efect pozitiv asupra men\u021binerii masei musculare, accelereaz\u0103 recuperarea dup\u0103 antrenament \u0219i <strong>poate ajuta la men\u021binerea sub control a apetitului<\/strong>, lucru foarte util \u00een cazul pierderii \u00een greutate. Proteinele din <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zer<\/a>&nbsp;sau <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legume<\/a> pot ajuta la cre\u0219terea aportului proteic. \u00cen acela\u0219i timp, Antonio (2016) \u00eempreun\u0103 cu al\u021bi cercet\u0103tori a demonstrat c\u0103 un aport proteic de 2.6-3.3 grame pe kilogram de greutate corporal\u0103 <strong>nu a avut un efect negativ<\/strong> asupra ficatului, rinichilor \u0219i altor markeri biochimici pe o perioad\u0103 de 4 luni la sportivii s\u0103n\u0103to\u0219i. <strong>Cu c\u00e2t este mai mare deficitul caloric \u0219i cu c\u00e2t este mai solicitant programul de antrenament, cu at\u00e2t este mai pronun\u021bat\u0103 nevoia de un aport proteic mai mare<\/strong> \u0219i poate ajunge p\u00e2n\u0103 la 2.7 g \/ kg pe zi. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8] [9] [10] [11] [6] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum \u0219i-a reglat Carol aportul de energie \u0219i macronutrien\u021bi pentru pierderea \u00een greutate?<\/h3>\n\n\n\n<p><strong>Energie<\/strong>: 2,265 kcal<\/p>\n\n\n\n<p><strong>Proteine<\/strong>: 2 x 80 = <strong>160 g proteine<\/strong> (640 kcal). Carol a fost mul\u021bumit\u0103 p\u00e2n\u0103 acum cu 2 g de proteine pe kilogram de greutate corporal\u0103.<\/p>\n\n\n\n<p><strong>Gr\u0103simi<\/strong>: 2,265 x 0.25 = 566.25 kcal, 566.25 \/ 9 = <strong>63 g gr\u0103sime<\/strong><\/p>\n\n\n\n<p><strong>Carbohidra\u021bi<\/strong>: 2,265 &#8211; 640 &#8211; 566.25 = 1,058.75 kcal, 1,058.75 \/ 4 = <strong>265 g carbohidra\u021bi<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd <strong>dup\u0103 un timp opri\u021bi procesul de pierdere \u00een greutate, este necesar s\u0103 actualiza\u021bi \u00eentregul proces.<\/strong> Acest lucru se \u00eent\u00e2mpl\u0103 deoarece ave\u021bi nevoie de mai pu\u021bin\u0103 energie. Pur \u0219i simplu ve\u021bi fi o versiune mai mic\u0103 a voastr\u0103. Iar a\u0219a-numita Termogenez\u0103 adaptiv\u0103, care se manifest\u0103 prin reducerea hormonilor tiroidieni, manipularea hormonilor de foame \u0219i sa\u021bietate \u0219i, de asemenea, o reducerea a consumului de energie prin activitatea spontan\u0103 \u0219i fizic\u0103, se reflect\u0103 \u0219i ea \u00een acest proces. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arz\u0103torii de gr\u0103simi,<\/strong><\/a><strong> care func\u021bioneaz\u0103 cel mai bine ca urmare a unei activit\u0103\u021bi fizice, pot ajuta la pierderea mai eficient\u0103 \u00een greutate<\/strong>. Beneficiul lor adesea uitat este faptul c\u0103 prezint\u0103 un efect pozitiv asupra concentr\u0103rii din timpul antrenamentului. Gra\u021bie acestui lucru, pute\u021bi arde mai multe calorii \u00een timpul antrenamentului dec\u00e2t atunci c\u00e2nd nu folosi\u021bi un arz\u0103tor de gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\n\u00cen timpul pierderii \u00een greutate, c\u00e2ntarul v\u0103 poate ar\u0103ta un num\u0103r mai mare dec\u00e2t cu c\u00e2teva zile \u00een urm\u0103, de\u0219i  nu este gr\u0103sime. Dac\u0103 v\u0103 \u00eentreba\u021bi cum este posibil acest lucru, citi\u021bi articolul nostru De ce c\u00e2ntarul v\u0103 arat\u0103 un num\u0103r mai mare \u0219i nu este vorba de gr\u0103sime.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg\" alt=\"Cum s\u0103 pierde\u021bi \u00een greutate? Regla\u021bi aportul de energie \u0219i nutrien\u021bi pentru pierderea \u00een greutate\" class=\"wp-image-187223\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 pierde\u021bi \u00een greutate? Regla\u021bi aportul de energie \u0219i nutrien\u021bi pentru pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Cum_sa_luati_in_greutate_si_sa_dezvoltati_masa_musculara_Reglati_aportul_de_energie_si_nutrienti_pentru_dezvoltarea_masei_musculare\"><\/span>9. Cum s\u0103 lua\u021bi \u00een greutate \u0219i s\u0103 dezvolta\u021bi masa muscular\u0103? Regla\u021bi aportul de energie \u0219i nutrien\u021bi pentru dezvoltarea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a cre\u0219te \u00een greutate \u0219i a dezvolta masa muscular\u0103, este necesar s\u0103 ave\u021bi un plan de antrenament elaborat corect, care respect\u0103 supra\u00eenc\u0103rcarea progresiv\u0103. Pe de alt\u0103 parte, trebuie s\u0103 ave\u021bi \u0219i un aport <strong>suficient de energie, proteine \u0219i micronutrien\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a cre\u0219te \u00een greutate, pute\u021bi s\u0103ri la <strong>o cre\u0219terea a aportului de \u00eentre\u021binere de aproximativ 10%.<\/strong> Reu\u0219i\u021bi acest lucrum pur \u0219i simplu multiplic\u00e2nd aportul de \u00eentre\u021binere cu 1.1. <strong>Dac\u0103 Carol ar fi vrut s\u0103 creasc\u0103 \u00een greutate \u0219i s\u0103-\u0219i dezvolte masa muscular\u0103, raportul ar fi ar\u0103tat a\u0219a:<\/strong> 2,831 x 1.1 = 3,114 kcal<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te distribu\u021bia nutrien\u021bilor din diet\u0103, proceda\u021bi \u00een acela\u0219i mod ca \u0219i la calcularea aportului de \u00eentre\u021binere. Pentru dezvoltarea masei musculare, un aport proteic stabilit de 2 grame va fi suficient, astfel m\u0103rind aportul adecvat de gr\u0103simi \u0219i carbohidra\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odat\u0103 ce <strong>cre\u0219terea \u00een greutate s-a \u00eencheiat, este necesar s\u0103 m\u0103ri\u021bi din nou aportul de energie cu \u00eenc\u0103 10%,<\/strong> lucru care va re\u00eencepe procesul de cre\u0219tere \u00een greutate. Este absolut normal s\u0103 dezvolta\u021bi un maximum de 1 kilogram de mas\u0103 muscular\u0103 pe lun\u0103. Datorit\u0103 poten\u021bialului natural, sportivii mai avansa\u021bi se vor bucura de fiecare 100 grame extra de mas\u0103 muscular\u0103. Trebuie s\u0103 ave\u021bi grij\u0103 s\u0103 nu dezvolta\u021bi cantit\u0103\u021bi mari de \u021besut adipos \u0219i s\u0103 ave\u021bi rabdare \u00een acest proces.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu reu\u0219i\u021bi s\u0103 ob\u021bine\u021bi suficient\u0103 energie sub forma unei diete solide, v\u0103 pute\u021bi \u00eendrepta c\u0103tre <a href=\"https:\/\/gymbeam.ro\/gainere\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainerele de calitate<\/a>, care sunt o surs\u0103 concentrat\u0103 de energie \u00eentr-o form\u0103 lichid\u0103 u\u0219or de absobit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi dac\u0103 mu\u0219chii trebuie s\u0103 sufere pentru a se dezvolta? Pentru a afla, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/este-adevarat-ca-muschii-se-dezvolta-mai-repede-dupa-febra-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Este adev\u0103rat c\u0103 casa muscular\u0103 se dezvolt\u0103 mai rapid dup\u0103 febra&nbsp; muscular\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Cum_sa_transformam_numerele_si_macronutrientii_intr-o_dieta\"><\/span>10. Cum s\u0103 transform\u0103m numerele \u0219i macronutrien\u021bii \u00eentr-o diet\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Pentru a ilustra, haide\u021bi s\u0103 o lu\u0103m din nou pe Carol \u0219i valorile sale de \u00eentre\u021binere:<\/h3>\n\n\n\n<p>2,831 kcal, 160 g proteine (640 kcal), 78.5 g gr\u0103simi (707.75 kcal), 371 g carbohidra\u021bi (1,483.25 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carol este obi\u0219nuit\u0103 s\u0103 m\u0103n\u00e2nce de 5 ori pe zi sub forma a 3 mese \u0219i 2 gust\u0103ri. \u0218i-a alc\u0103tuit planul de diet\u0103 cu ajutorul aplica\u021biei nutri\u021bionale dup\u0103 cum urmeaz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Planul de diet\u0103 ilustrativ al lui Carol<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mic dejun: terci de ov\u0103z:<\/strong> <a href=\"https:\/\/gymbeam.ro\/bio-fulgi-din-5-cereale-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a> (60 g), ap\u0103 (280 ml), <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteine Just Whey<\/a> (15 g), ciocolat\u0103 proteic\u0103 <a href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat<\/a> (10 g), <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Unt de arahide GymBeam<\/a> (10 g), banan\u0103 (50 g) \u0219i fructe de p\u0103dure decongelate (100 g)<\/p>\n\n\n\n<p><strong>Gustare<\/strong>: Smoothie: m\u0103r (150 g), banan\u0103 (110 g), par\u0103 (140 g), <a href=\"https:\/\/gymbeam.ro\/bio-fulgi-din-5-cereale-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a> (10 g), iaurt grecesc 0% (70 g), avocado (50 g)<\/p>\n\n\n\n<p><strong>Pr\u00e2nz<\/strong>: piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> (100 g) pr\u0103jit \u00een <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei<\/a> (7 ml) cu orez (100 g) \u0219i salat\u0103 de legume (200 g)<\/p>\n\n\n\n<p><strong>Gustare dup\u0103-amiaz\u0103<\/strong>: Salat\u0103 de paste: <a href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" rel=\"noreferrer noopener\">paste<\/a> de gr\u00e2u(100 g), iaurt grecesc 0% (70 g), <a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ton<\/a> (70 g), <a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-masline-extravirgin-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de m\u0103sline<\/a> (5 ml), castravete (40 g), ardei ro\u0219u (50 g), porumb (30 g) \u0219i condimente dup\u0103 gust<\/p>\n\n\n\n<p><strong>Cin\u0103<\/strong>: 2 chifle kaiser din f\u0103in\u0103 integral\u0103 (50 g), crem\u0103 de br\u00e2nz\u0103(30 g), edam 30% (2 felii), \u0219unc\u0103 de calitate (2 felii), ou\u0103 fierte tari (0.5 buc\u0103\u021bi), castravete(100 g), ardei ro\u0219u (50 g)<\/p>\n\n\n\n<p>Gustare mic\u0103: <a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Baton proteic MoiM\u00fcv<\/a>&nbsp;(60 g)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carol \u0219tie c\u0103 &#8220;caloriile lichide&#8221;, adic\u0103 energia din b\u0103uturile \u00eendulcite, cre\u0219te foarte rapid, \u0219i prin urmare baza regimului s\u0103u de lichide o reprezint\u0103 apa ne\u00eendulcit\u0103, cafeaua de calitate \u0219i ceaiul. C\u00e2nd bea suc sau limonad\u0103 \u00eendulcit\u0103, le adaug\u0103 la aportul zilnic de energie \u0219i reduce o mas\u0103 zilnic\u0103 mai mare. Totu\u0219i acest lucru se \u00eent\u00e2mpl\u0103 foarte rar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, sunt destul de multe alimente, dar atunci c\u00e2nd ne imagin\u0103m \u00een contextul unei diete \u00een care o persoan\u0103 obi\u0219nuit\u0103 prefer\u0103 alimentele foarte proceesate industrial, care au o valoare energetic\u0103 ridicat\u0103 \u0219i volum mic \u0219i care nu prea ofer\u0103 senza\u021bia de sa\u021bietate, atunci nu pare a\u0219a mult. De asemenea, fibra din fructele din smoothie este at\u00e2t de distrus\u0103 prin amestecare \u00eenc\u00e2t nu poate fi luat\u0103 \u00een considerare ca fibr\u0103 a \u00eentregului fruct. Ambalarea face mai u\u0219oar\u0103 prepararea alimentelor pentru urm\u0103toarele zile. Dac\u0103 sunte\u021bi interesa\u021bi cum s\u0103 face\u021bi acest lucru, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pregatiti-in-mod-eficient-mesele-in-avans\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 preg\u0103ti\u021bi \u00een mod eficient mesele \u00een avans?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da, sigur, din c\u00e2nd \u00een c\u00e2nd este \u00een regul\u0103 s\u0103 merge\u021bi la un restaurant fast food dac\u0103 v\u0103 ajut\u0103 s\u0103 v\u0103 men\u021bine\u021bi un stil de via\u021b\u0103 s\u0103n\u0103tos pe termen lung. Nu trebuie s\u0103 devin\u0103 un obicei zilnic. <strong>Un meniu fast food,<\/strong> pe care \u00eel pute\u021bi consuma \u00een timpul unei sesiuni cu prietenii, are <strong>are chiar o cantitate mai mare de energie dec\u00e2t por\u021bia zilnic\u0103 a lui Carol.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>McRoyal Double (754.7 kcal), por\u021bie mare de cartofi pr\u0103ji\u021bi (434 kcal), Coca Cola &#8211; 0.5 l (208 kcal), 2 x Nutella Muffin (2 x 494 kcal), McFlurry Snickers (424 kcal) Latte Macchiato mare (83 kcal) ) = <strong>2 892 kcal<\/strong><\/p>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de posibilele beneficii ale vizitelor ocazionale la fast food \u0219i de consumul adecvat al &#8220;alimentelor nes\u0103n\u0103toase&#8221;, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cheat meal, ce este \u0219i cum func\u021bioneaz\u0103 aceast\u0103 \u201dtri\u0219are\u201d \u00een alimenta\u021bia sportivilor<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg\" alt=\"Plan de diet\u0103 pentru cre\u0219terea \u00een greutate sau dezvoltarea masei musculare \u0219i un tonus mai bun\" class=\"wp-image-187237\" style=\"width:843px;height:562px\" title=\"Plan de diet\u0103 pentru cre\u0219terea \u00een greutate sau dezvoltarea masei musculare \u0219i un tonus mai bun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_lectia_si_ce_a_ajutat-o_pe_Carol_cat_mai_mult_cu_putinta\"><\/span>Care este lec\u021bia \u0219i ce a ajutat-o pe Carol c\u00e2t mai mult cu putin\u021b\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Calcularea aportului optim de energie pentru men\u021binerea unui tonus bun, pierderea \u00een greutate sau dezvoltarea masei musculare poate p\u0103rea o sarcin\u0103 dificil\u0103, dar odat\u0103 ce a\u021bi \u00eencercat-o, totul este mai u\u0219or de \u00een\u021beles a doua oar\u0103.<\/p>\n\n\n\n<p>Cheia este s\u0103 \u00een\u021belege\u021bi c\u0103 <strong>nu tot ce este pe h\u00e2rtie \u0219i \u00een ecua\u021bii se aplic\u0103 \u00een mod universal tuturor,<\/strong> deoarece fiecare este diferit, are un &#8220;istoric de diete&#8221; diferit care ar fi putut avea un efect negativ \u0219i este clar c\u0103 to\u021bi avem stiluri de via\u021b\u0103 diferite \u00een medii diferite care au un impact semnificativ asupra noastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 <strong>men\u021bine\u021bi o greutate cu un aport de energie periculos de apropiat de nivelul metabolismului bazal <\/strong>\u0219i s\u0103 nu \u00eencerca\u021bi s\u0103 pierde\u021bi \u00een greutate ci, mai degrab\u0103, s\u0103 m\u0103ri\u021bi u\u0219or aportul de energie timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni \u0219i luni pentru a ob\u021bine valori mai s\u0103n\u0103toase \u0219i astfel s\u0103 ne reveni\u021bi dup\u0103 efectul negativ al dietelor frecvente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen primele s\u0103pt\u0103m\u00e2ni dup\u0103 calcularea aportului optim de energie \u0219i macronutrien\u021bi, Carol \u0219i-a \u00eembun\u0103t\u0103\u021bit dieta \u00een general \u0219i a inclus alimente mai s\u0103n\u0103toase \u00een schimbul celor mai pu\u021bin s\u0103n\u0103toase \u0219i foarte procesate industrial f\u0103r\u0103 valoare nutri\u021bional\u0103 ad\u0103ugat\u0103. Gradual, a \u00eencetat s\u0103 mai bea alcool aproape complet \u0219i a schimbat <strong>gustarea dulce un capucino cu un <a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">baton proteic<\/a> sau un espresso.<\/strong> Datorit\u0103 acestor schimb\u0103ri, a \u00eenceput s\u0103 se simt\u0103 mai bine \u0219i a avut mai mult\u0103 energie pentru via\u021b\u0103 \u0219i antrenamente.<\/li>\n\n\n\n<li><strong>Dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni, a stabilit un deficit caloric de 20%<\/strong> cu suficiente proteine \u0219i fibre \u00een diet\u0103 \u0219i o dat\u0103 la dou\u0103 s\u0103pt\u0103m\u00e2ni, \u0219i-a ales o zi de verificare pentru a-\u0219i c\u00e2nt\u0103ri \u0219i m\u0103sura corpul circumference values to see how she was doing.<\/li>\n\n\n\n<li><strong>\u00cen jum\u0103tate de an,<\/strong> c\u00e2nd chiar a devenit interesat\u0103 de diet\u0103 \u0219i s-a g\u00e2ndit la cum m\u0103n\u00e2nc\u0103, a reu\u0219it s\u0103 piard\u0103 8 kilograme de gr\u0103sime \u0219i s\u0103 dezvolte 3 kilograme de mas\u0103 muscular\u0103 \u0219i s\u0103-\u0219i tonifieze corpul \u00een general.<\/li>\n\n\n\n<li><strong>\u00cen prezent, este mul\u021bumit\u0103 de ea \u00eens\u0103\u0219i, se simte fericit\u0103<\/strong> \u0219i se bucur\u0103 c\u0103 a pornit pe calea autocunoa\u0219terii \u0219i \u00eenv\u0103\u021b\u0103rii \u0219i nu pe calea provoc\u0103rii unei noi-diete-s\u0103pt\u0103m\u00e2nale. Oricine poate reu\u0219i.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Articolul v-a ajutat s\u0103 clarifica\u021bi problema aportului de energie?<\/strong> \u00cemp\u0103rt\u0103\u0219i\u021bi-ne observa\u021biile \u0219i aplica\u021biile pe care le folosi\u021bi atunci c\u00e2nd calcula\u021bi aportul optim de energie \u00een sec\u021biunea decomentarii. <strong>Dac\u0103 v-a pl\u0103cut articolul, pute\u021bi s\u0103-l distribui\u021bi \u0219i s\u0103 \u00eei ajuta\u021bi \u0219i pe ceilal\u021bi,<\/strong> de exemplu, s\u0103 piard\u0103 \u00een greutate cu succes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.<\/p>\n","protected":false},"author":65,"featured_media":187305,"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":[95],"tags":[6554,7190,6842],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307532","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-calculator-fitness","9":"tag-cresterea-masei-musculare","10":"tag-macronutrienti","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.\" \/>\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\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-19T10:29:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T09:23:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103\",\"datePublished\":\"2021-01-19T10:29:00+00:00\",\"dateModified\":\"2024-05-28T09:23:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\"},\"wordCount\":5405,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"keywords\":[\"calculator fitness\",\"cre\u0219terea masei musculare\",\"macronutrien\u021bi\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\",\"name\":\"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"datePublished\":\"2021-01-19T10:29:00+00:00\",\"dateModified\":\"2024-05-28T09:23:54+00:00\",\"description\":\"A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\",\"name\":\"Ond\u0159ej Klein\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"caption\":\"Ond\u0159ej Klein\"},\"description\":\"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103 - GymBeam Blog","description":"A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/","og_type":"article","og_title":"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103 - GymBeam Blog","og_description":"A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.","og_url":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2021-01-19T10:29:00+00:00","article_modified_time":"2024-05-28T09:23:54+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","type":"image\/png"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"23 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103","datePublished":"2021-01-19T10:29:00+00:00","dateModified":"2024-05-28T09:23:54+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/"},"wordCount":5405,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","keywords":["calculator fitness","cre\u0219terea masei musculare","macronutrien\u021bi"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/","url":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/","name":"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","datePublished":"2021-01-19T10:29:00+00:00","dateModified":"2024-05-28T09:23:54+00:00","description":"A\u021bi avut suficiente \u00eencerc\u0103ri e\u0219uate de a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103. V\u0103 prezent\u0103m cum s\u0103 calcula\u021bi corect aportul de energie pentru a pierde \u00een greutate sau a v\u0103 dezvolta masa muscular\u0103 \u0219i v\u0103 vom oferi \u0219i un model de meniu.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_JakSiSpocitatMakra_Blog-1.png","width":1200,"height":628,"caption":"Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/307532","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=307532"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/307532\/revisions"}],"predecessor-version":[{"id":572172,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/307532\/revisions\/572172"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/187305"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=307532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=307532"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=307532"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=307532"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=307532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}