{"id":342613,"date":"2020-12-21T16:30:00","date_gmt":"2020-12-21T15:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=342613"},"modified":"2025-02-26T15:47:13","modified_gmt":"2025-02-26T14:47:13","slug":"online-kalkulacka-energetickeho-prijmu-a-makrozivin","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/","title":{"rendered":"Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn"},"content":{"rendered":"\n<h2 class=\"wp-block-heading is-style-default\" id=\"kolko-energie-a-makrozivin-jest-ked-chcete-schudnut-alebo-nabrat-svaly\">Ko\u013eko energie a makro\u017eiv\u00edn jes\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Online kalkula\u010dka makro\u017eiv\u00edn v\u00e1m&nbsp;<strong>pom\u00f4\u017ee zisti\u0165, ko\u013eko energie by ste mali priemerne ka\u017ed\u00fd de\u0148 prija\u0165<\/strong>&nbsp;vzh\u013eadom na va\u0161e ciele, \u017eivotn\u00fd \u0161t\u00fdl alebo typ a objem \u0161portov\u00fdch aktiv\u00edt. Je to pr\u00e1ve celkov\u00fd energetick\u00fd pr\u00edjem z kvalitn\u00fdch potrav\u00edn, na ktorom z h\u013eadiska telesn\u00e9ho zlo\u017eenia a \u0161portovej v\u00fdkonnosti z\u00e1le\u017e\u00ed najviac.&nbsp;<strong>Chcete schudn\u00fa\u0165, nabra\u0165 svaly alebo udr\u017ea\u0165 dobr\u00fa kond\u00edciu?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na\u0161a unik\u00e1tna<\/strong>&nbsp;<strong>kalkula\u010dka makro\u017eiv\u00edn v\u00e1m prezrad\u00ed, ko\u013eko bielkov\u00edn, sacharidov a tukov by ste mali prij\u00edma\u0165,<\/strong> a pom\u00f4\u017ee v\u00e1m \u013eah\u0161ie dosiahnu\u0165 vyt\u00fd\u010den\u00e9 ciele.<\/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\" id=\"ako-pouzivat-online-kalkulacku-makrozivin\">Ako pou\u017e\u00edva\u0165 online kalkula\u010dku makro\u017eiv\u00edn?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Vyp\u00ed\u0161te do formul\u00e1ra \u00fadaje o va\u0161om veku, pohlav\u00ed, v\u00fd\u0161ke a telesnej hmotnosti.<\/li>\n\n\n\n<li>Ak pozn\u00e1te % telesn\u00e9ho tuku, zadajte ho do formul\u00e1ra. V\u010faka tomu bude v\u00fdpo\u010det presnej\u0161\u00ed. Ak ho nepozn\u00e1te, tak nemus\u00edte vyp\u013a\u0148a\u0165 ni\u010d.<\/li>\n\n\n\n<li>Za\u0161krtnite, \u010do je va\u0161im cie\u013eom. Je to udr\u017eanie dobrej kond\u00edcie, chudnutie, alebo naberanie svalov? <\/li>\n\n\n\n<li>Vyberte \u010do najpresnej\u0161\u00ed popis va\u0161ej pr\u00e1ce a ka\u017edodennej rutiny kliknut\u00edm na textov\u00e9 pole zobrazen\u00e9 pod touto ot\u00e1zkou. <\/li>\n\n\n\n<li>Za\u0161krtnite \u0161portov\u00e9 aktivity, ktor\u00fdm sa be\u017ene po\u010das t\u00fd\u017ed\u0148a venujete. Pre \u010do najpresnej\u0161\u00ed v\u00fdpo\u010det vypl\u0148te, ko\u013eko hod\u00edn t\u00fd\u017edenne skuto\u010dne str\u00e1vite vybranou \u0161portovou aktivitou. Z tohto poh\u013eadu je obrovsk\u00fd rozdiel by\u0165 v posil\u0148ovni 2 hodiny, ale akt\u00edvne cvi\u010di\u0165 len hodinu. Ke\u010f kurzorom my\u0161i prejdete na ot\u00e1znik, zobraz\u00ed sa v\u00e1m r\u00e1mcov\u00fd zoznam \u0161portov\u00fdch aktiv\u00edt, ktor\u00e9 sa via\u017eu k vybranej skupine \u0161portov. Ak ste svoj \u0161port v preh\u013eade nena\u0161li, pok\u00faste sa ho \u010do najpresnej\u0161ie zaradi\u0165 z poh\u013eadu podobnosti s ostatn\u00fdmi \u0161portmi. <\/li>\n\n\n\n<li>Online kalkula\u010dka makro\u017eiv\u00edn v\u00e1m n\u00e1sledne vypo\u010d\u00edta odpor\u00fa\u010dan\u00fd pr\u00edjem energie a mno\u017estvo jednotliv\u00fdch makro\u017eiv\u00edn v gramoch.   <\/li>\n<\/ol>\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                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}(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"ako-online-kalkulacka-makrozivin-funguje\">Ako online kalkula\u010dka makro\u017eiv\u00edn funguje?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Na stanovenie optim\u00e1lneho energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn vzh\u013eadom na chudnutie, naberanie svalov alebo udr\u017eiavanie kond\u00edcie je potrebn\u00e9 stanovi\u0165 hodnotu baz\u00e1lneho metabolizmu. V pr\u00edpade, \u017ee <strong>pozn\u00e1te % telesn\u00e9ho tuku, kalkula\u010dka vyberie presnej\u0161\u00ed v\u00fdpo\u010det<\/strong> pomocou Katch-McArdleovej rovnice. Ak <strong>tento \u00fadaj nepozn\u00e1te, kalkula\u010dka na v\u00fdpo\u010det pou\u017eije najpresnej\u0161iu rovnicu bez znalosti % telesn\u00e9ho tuku<\/strong>, Mifflin-St. Jeorovu.<\/li>\n\n\n\n<li><strong>Na stanovenie \u010do najspo\u013eahlivej\u0161ieho v\u00fdpo\u010dtu je tie\u017e potrebn\u00e9 \u010do najpresnej\u0161ie ur\u010di\u0165 koeficient pohybovej aktivity (PAL),<\/strong> v ktorom sa pri v\u00fdpo\u010dte potreby energie rob\u00ed chyba naj\u010dastej\u0161ie (v\u0161eobecne sa v\u00fddaj energie subjekt\u00edvne nadhodnocuje). Tento koeficient je toti\u017e celkom \u0165a\u017ek\u00e9 presne odhadn\u00fa\u0165 a stanovi\u0165. Na\u0161a kalkula\u010dka tento krok u\u013eah\u010duje najviac, ako je to mo\u017en\u00e9. <strong>Koeficient PAL sa sklad\u00e1 z 2 \u010dast\u00ed.<\/strong> Prv\u00e1 vyjadruje <strong>n\u00e1ro\u010dnos\u0165 zamestnania\/\u0161t\u00fadia a celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong> Druh\u00e1 \u010das\u0165 pozost\u00e1va <strong>zo \u0161portov\u00fdch aktiv\u00edt<\/strong>, ktor\u00e9 s\u00fa vykon\u00e1van\u00e9 pravidelne a s jasn\u00fdm z\u00e1merom. Kalkula\u010dka vezme do \u00favahy v\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl, objem a typ \u0161portov\u00fdch aktiv\u00edt v r\u00e1mci t\u00fd\u017edenn\u00e9ho cyklu, a na z\u00e1klade t\u00fdchto inform\u00e1ci\u00ed adekv\u00e1tne zv\u00fd\u0161i v\u00fdsledn\u00fd odpor\u00fa\u010dan\u00fd pr\u00edjem energie a makro\u017eiv\u00edn.<\/li>\n\n\n\n<li><strong>Posledn\u00fdm krokom je pripo\u010d\u00edtanie energie, ktor\u00fa organizmus potrebuje na spracovanie \u017eiv\u00edn.<\/strong> V r\u00e1mci priemernej zmie\u0161anej zdravej stravy sa t\u00e1to hodnota rovn\u00e1 zhruba <strong>10 % z celkov\u00e9ho pr\u00edjmu energie.<\/strong><\/li>\n\n\n\n<li><strong>Kalkula\u010dka n\u00e1sledne uk\u00e1\u017ee <\/strong>odpor\u00fa\u010dan\u00fd pr\u00edjem energie a \u017eiv\u00edn pod\u013ea zvolen\u00e9ho cie\u013ea. Pri <strong>chudnut\u00ed kalkula\u010dka automaticky nastav\u00ed kalorick\u00fd deficit vo v\u00fd\u0161ke 20 %<\/strong> a zoh\u013eadn\u00ed aj mno\u017estvo bielkov\u00edn, najm\u00e4 v z\u00e1vislosti na objeme silov\u00e9ho tr\u00e9ningu. Pri <strong>naberan\u00ed svalov kalkula\u010dka nastav\u00ed kalorick\u00fd surplus vo v\u00fd\u0161ke 10 %,<\/strong> v\u010faka ktor\u00e9mu d\u00f4jde k n\u00e1rastu svalov\u00e9 hmoty a minim\u00e1lnemu n\u00e1rastu telesn\u00e9ho tuku. Aj v pr\u00edpade cie\u013ea udr\u017eania dobrej kond\u00edcie kalkula\u010dka navrhne optim\u00e1lny pr\u00edjem energie a \u017eiv\u00edn.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Katch-McArdlova rovnica:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mu\u017ei a \u017eeny: 21,6 x FFM (kg) + 370<\/li>\n<\/ul>\n\n\n\n<p>FFM (Fat Free Mass) \u2013 beztukov\u00e1 hmotnos\u0165 tela <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mifflin-St. Jeorova rovnica:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mu\u017ei: 10 x hmotnos\u0165 (kg) + 6,25 x v\u00fd\u0161ka (cm) \u2013 5 x vek (v rokoch) + 5<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017deny: 10 x hmotnos\u0165 (kg) + 6,25 x v\u00fd\u0161ka (cm) \u2013 5 x vek (v rokoch) \u2013 161<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrebn\u00e9 mno\u017estvo energie a \u017eiv\u00edn pomocou online kalkula\u010dky a vzorcov&nbsp;<strong>nemus\u00ed presne odr\u00e1\u017ea\u0165 va\u0161u aktu\u00e1lnu potrebu energie<\/strong>, preto\u017ee do hry vstupuje cel\u00fd rad \u010fal\u0161\u00edch faktorov, ktor\u00e9 kalkula\u010dky a vzorce nevedia zoh\u013eadni\u0165.&nbsp;<strong>Ka\u017ed\u00fd \u010dlovek m\u00e1 trochu odli\u0161n\u00fa genetick\u00fa v\u00fdbavu, hormon\u00e1lne prostredie, r\u00fdchlos\u0165 metabolizmu a nach\u00e1dza sa v odli\u0161nom fyzickom aj psychickom stave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Jedin\u00fd dlhodobo udr\u017eate\u013en\u00fd sp\u00f4sob ako sa \u00faspe\u0161ne dosta\u0165 do cie\u013ea, je sledovanie seba sam\u00e9ho v \u010dase<\/strong>&nbsp;a na z\u00e1klade toho mno\u017estvo prijatej energie patri\u010dne prisp\u00f4sobi\u0165.<\/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\" id=\"ako-schudnut-nabrat-svaly-a-spravne-merat-pokrok\">Ako schudn\u00fa\u0165, nabra\u0165 svaly a spr\u00e1vne mera\u0165 pokrok?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Jeden de\u0148 r\u00e1no sa <strong>za rovnak\u00fdch podmienok odv\u00e1\u017ete a odmerajte svoje telesn\u00e9 obvody<\/strong> v podobe obvodu p\u00e1sa, brucha a bokov.<\/li>\n\n\n\n<li>N\u00e1sledne 2 t\u00fd\u017edne prij\u00edmajte online kalkula\u010dkou odpor\u00fa\u010dan\u00e9 mno\u017estvo energie a makro\u017eiv\u00edn. <\/li>\n\n\n\n<li><strong>O 2 t\u00fd\u017edne v rovnak\u00fd de\u0148 v t\u00fd\u017edni a za rovnak\u00fdch podmienok sa op\u00e4\u0165 odv\u00e1\u017ete a premerajte<\/strong>, a pozorujte, \u010do sa s nameran\u00fdmi hodnotami stalo. Mali by ste chudn\u00fa\u0165, ale nechudnete ani nestr\u00e1cate centimetre v r\u00e1mci telesn\u00fdch obvodov? <strong>Uberte <\/strong>z energetick\u00e9ho pr\u00edjmu <strong>zhruba 250 kal\u00f3ri\u00ed.<\/strong> Mali by ste nabera\u0165, ale nepriber\u00e1te a telesn\u00e9 obvody sa nezv\u00e4\u010d\u0161uj\u00fa? <strong>Pridajte <\/strong>na energetickom pr\u00edjme zhruba<strong> 250 kcal<\/strong>.<\/li>\n\n\n\n<li><strong>O \u010fal\u0161ie dva t\u00fd\u017edne zopakujte rovnak\u00fd postup.<\/strong> Z\u00e1rove\u0148 si ale bu\u010fte ist\u00ed, \u017ee energetick\u00fd pr\u00edjem <strong>zaznamen\u00e1vate naozaj poctivo a presne<\/strong>. Uspie\u0165 m\u00f4\u017eete len vtedy, ke\u010f k sebe budete maxim\u00e1lne \u00faprimn\u00fd a poctiv\u00fd.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-black-background-color has-background wp-element-button\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Zisti\u0165 viac o pr\u00edjme energie<\/a><\/div>\n<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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>Spo\u010d\u00edtajte si svoj odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn pre chudnutie, rast svalov alebo udr\u017eanie zdravej hmotnosti a kond\u00edcie pomocou na\u0161ej online kalkula\u010dky. <\/p>\n","protected":false},"author":65,"featured_media":347719,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":3,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[4],"tags":[6046,6151,6125,6057],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-342613","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulacky","8":"tag-chudnutie","9":"tag-fitness-kalkulacka","10":"tag-kalorie","11":"tag-rast-svalovej-hmoty","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako r\u00fdchlo schudn\u00fa\u0165? 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