{"id":342742,"date":"2021-02-12T06:55:00","date_gmt":"2021-02-12T05:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=342742"},"modified":"2022-03-16T12:02:06","modified_gmt":"2022-03-16T11:02:06","slug":"kalkulator-zapotrzebowania-kalorycznego-i-makroskladnikow-online","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/kalkulator-zapotrzebowania-kalorycznego-i-makroskladnikow-online\/","title":{"rendered":"Kalkulator Zapotrzebowania Kalorycznego i Makrosk\u0142adnik\u00f3w Online"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"jakie-powinno-byc-zapotrzebowanie-na-kalorie-i-makroskladniki-jesli-chcesz-schudnac-lub-zyskac-miesnie\">Jakie powinno by\u0107 zapotrzebowanie na kalorie i makrosk\u0142adniki, je\u015bli chcesz schudn\u0105\u0107 lub zyska\u0107 mi\u0119\u015bnie?<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalkulator makrosk\u0142adnik\u00f3w online <strong>pomo\u017ce Ci okre\u015bli\u0107 zapotrzebowanie kaloryczne w oparciu o \u015bredni\u0105 ka\u017cdego dnia<\/strong> por\u00f3wnywaln\u0105 do Twoich cel\u00f3w, stylu \u017cycia czy rodzaju i ilo\u015bci zaj\u0119\u0107 sportowych. To w\u0142a\u015bnie ca\u0142kowite spo\u017cycie kalorii pochodz\u0105cych z wysokiej jako\u015bci \u017cywno\u015bci ma najwi\u0119ksze znaczenie w odniesieniu do budowy cia\u0142a i wynik\u00f3w sportowych. <strong>Chcesz schudn\u0105\u0107, zyska\u0107 mi\u0119\u015bnie lub pozosta\u0107 w dobrej formie?<\/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\">Nasz unikalny kalkulator makrosk\u0142adnik\u00f3w doradzi Ci, jakie powinno by\u0107 spo\u017cycie bia\u0142ka, w\u0119glowodan\u00f3w i t\u0142uszcz\u00f3w<\/strong>, aby pom\u00f3c Ci \u0142atwiej osi\u0105gn\u0105\u0107 zamierzone cele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"jak-korzystac-z-kalkulatora-makroskladnikow-online\">Jak korzysta\u0107 z kalkulatora makrosk\u0142adnik\u00f3w online?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Wpisz w formularzu informacje na temat wieku, p\u0142ci, wzrostu i wagi<\/li><li>Je\u015bli znasz sw\u00f3j % tkanki t\u0142uszczowej, wpisz go w formularzu. Dzi\u0119ki temu obliczenia b\u0119d\u0105 bardziej dok\u0142adne.<\/li><li>Zweryfikuj sw\u00f3j cel. Czy jest to utrzymanie dobrej kondycji, utrata wagi czy zyskanie mi\u0119\u015bni?<\/li><li>Wybierz opis najlepiej oddaj\u0105cy charakter Twojej pracy i codziennej rutyny, klikaj\u0105c w pole tekstowe znajduj\u0105ce si\u0119 poni\u017cej tego pytania.<\/li><li>Sprawd\u017a aktywno\u015bci sportowe, kt\u00f3re normalnie wykonujesz w ci\u0105gu tygodnia. Aby uzyska\u0107 jak najdok\u0142adniejsze obliczenia, wpisz, ile godzin tygodniowo aktywnie po\u015bwi\u0119casz na wybran\u0105 aktywno\u015b\u0107 sportow\u0105. Z tej perspektywy jest ogromna r\u00f3\u017cnica mi\u0119dzy sp\u0119dzeniem 2 godzin na si\u0142owni a aktywnym \u0107wiczeniem tylko przez godzin\u0119. Po najechaniu kursorem myszy na znak zapytania zobaczysz list\u0119 aktywno\u015bci sportowych zwi\u0105zanych z wybran\u0105 grup\u0105 sport\u00f3w. Je\u015bli nie uda\u0142o Ci si\u0119 znale\u017a\u0107 swojej dyscypliny na li\u015bcie, postaraj si\u0119 dostosowa\u0107 j\u0105 jak najdok\u0142adniej, odnosz\u0105c si\u0119 do jej podobie\u0144stwa do innych dyscyplin sportowych.<\/li><li>Kalkulator makrosk\u0142adnik\u00f3w online obliczy nast\u0119pnie zalecane zapotrzebowanie kaloryczne i ilo\u015b\u0107 poszczeg\u00f3lnych makrosk\u0142adnik\u00f3w w gramach.<\/li><\/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=\"is-style-default wp-block-heading\" id=\"jak-dziala-kalkulator-makroskladnikow-online\">Jak dzia\u0142a kalkulator makrosk\u0142adnik\u00f3w online?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Aby okre\u015bli\u0107 optymalne zapotrzebowanie kaloryczne i makrosk\u0142adniki potrzebne do utraty wagi, przyrostu mi\u0119\u015bni lub utrzymania kondycji, nale\u017cy okre\u015bli\u0107 warto\u015b\u0107 podstawowego metabolizmu. <strong>Je\u015bli znasz sw\u00f3j % tkanki t\u0142uszczowej, kalkulator dokona dok\u0142adniejszych oblicze\u0144 <\/strong>przy u\u017cyciu wzoru Katch-McArdle. Je\u015bli <strong>nie znasz tej warto\u015bci<\/strong>, <strong>kalkulator u\u017cyje najdok\u0142adniejszego wzoru na potrzeby jej obliczenia bez znajomo\u015bci % tkanki t\u0142uszczowej<\/strong>, jakim jest Mifflin-St. Jeor.<\/li><li><strong data-rich-text-format-boundary=\"true\">Aby dokona\u0107 najdok\u0142adniejszych oblicze\u0144, konieczne jest jak najdok\u0142adniejsze okre\u015blenie wsp\u00f3\u0142czynnika aktywno\u015bci fizycznej (PAL)<\/strong> w kt\u00f3rym b\u0142\u0105d pope\u0142niany jest najcz\u0119\u015bciej przy obliczaniu zapotrzebowania na energi\u0119 (na og\u00f3\u0142 wydatek energii jest subiektywnie zawy\u017cony). Dok\u0142adne oszacowanie i okre\u015blenie tego wsp\u00f3\u0142czynnika jest do\u015b\u0107 trudne. Nasz kalkulator czyni ten krok jak najprostszym. <strong>Wsp\u00f3\u0142czynnik PAL sk\u0142ada si\u0119 z 2 cz\u0119\u015bci<\/strong>. Pierwsza z nich skupia si\u0119 na <strong>wymaganiach zwi\u0105zanych z prac\u0105\/nauk\u0105 i og\u00f3lnym stylem \u017cycia<\/strong>. Druga cz\u0119\u015b\u0107 dotyczy <strong>aktywno\u015bci sportowych<\/strong>, kt\u00f3re s\u0105 prowadzone regularnie i z wyra\u017anym zamiarem. Kalkulator uwzgl\u0119dnia styl \u017cycia, ilo\u015b\u0107 i rodzaj aktywno\u015bci sportowej wykonywanej w ci\u0105gu tygodnia i na podstawie tych informacji odpowiednio zwi\u0119kszy zalecane zapotrzebowanie energetyczne i makrosk\u0142adniki.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ostatnim krokiem jest dodanie energii, kt\u00f3rej organizm potrzebuje do przetwarzania sk\u0142adnik\u00f3w od\u017cywczych.<\/strong> W przeci\u0119tnej mieszanej, zdrowej diecie, ilo\u015b\u0107 ta jest r\u00f3wna oko\u0142o <strong>10% ca\u0142kowitej ilo\u015bci pobieranej energii.<\/strong><\/li><li><strong>Kalkulator nast\u0119pnie pokazuje<\/strong> zalecane spo\u017cycie energii i sk\u0142adnik\u00f3w od\u017cywczych zgodnie z wybranym przez Ciebie celem. <strong>Je\u015bli si\u0119 odchudzasz<\/strong> <strong>kalkulator automatycznie dostosowuje deficyt kalorii do poziomu 20%<\/strong> i uwzgl\u0119dnia ilo\u015b\u0107 bia\u0142ka, szczeg\u00f3lnie zale\u017cn\u0105 od obj\u0119to\u015bci treningu si\u0142owego. Podczas <strong>budowania mi\u0119\u015bni, kalkulator ustawia nadmiar kalorii na 10%<\/strong>, co powoduje wzrost masy mi\u0119\u015bniowej i minimalny wzrost tkanki t\u0142uszczowej. Nawet maj\u0105c na celu utrzymanie maksymalnej kondycji, kalkulator zaproponuje optymalne spo\u017cycie kalorii i sk\u0142adnik\u00f3w od\u017cywczych.<\/li><\/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\">Wz\u00f3r Katch-McArdle:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>M\u0119\u017cczy\u017ani i kobiety: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (Fat Free Mass) &#8211; bezt\u0142uszczowa masa cia\u0142a<\/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\">Wz\u00f3r Mifflin-St. Jeor:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>M\u0119\u017cczy\u017ani: 10 x waga (kg) + 6,25 x wzrost (cm) &#8211; 5 x wiek (w latach) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kobiety: 10 x waga (kg) + 6,25 x wzrost (cm) &#8211; 5 x wiek (w latach) \u2013 161<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilo\u015b\u0107 wymaganej energii i sk\u0142adnik\u00f3w od\u017cywczych za pomoc\u0105 kalkulatora online lub formu\u0142y <strong>mo\u017ce nie odzwierciedla\u0107 dok\u0142adnie Twojego aktualnego zapotrzebowania na energi\u0119<\/strong>, poniewa\u017c w gr\u0119 wchodzi wiele innych czynnik\u00f3w, kt\u00f3rych kalkulatory i formu\u0142y nie mog\u0105 uwzgl\u0119dni\u0107. <strong>Ka\u017cda osoba ma nieco inne geny, funkcj\u0119 hormonaln\u0105, tempo przemiany materii i jest w innym stanie fizycznym i psychicznym.&nbsp;<\/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\">Jedynym trwa\u0142ym sposobem na skuteczne osi\u0105gni\u0119cie celu jest monitorowanie siebie w czasie<\/strong> i, odpowiednio, zawsze dostosowywanie swojego spo\u017cycia kalorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"jak-schudnac-nabrac-masy-miesniowej-i-wlasciwie-mierzyc-postepy\">Jak schudn\u0105\u0107, nabra\u0107 masy mi\u0119\u015bniowej i w\u0142a\u015bciwie mierzy\u0107 post\u0119py?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Pewnego ranka, <strong>w tych samych warunkach, zwa\u017c si\u0119 i zmierz obw\u00f3d swojego cia\u0142a<\/strong> wok\u00f3\u0142 talii, brzucha i bioder.<\/li><li>Nast\u0119pnie przez 2 tygodnie przyjmuj zalecan\u0105 ilo\u015b\u0107 kalorii i makrosk\u0142adnik\u00f3w sugerowan\u0105 przez kalkulator online.<\/li><li><strong data-rich-text-format-boundary=\"true\">W ci\u0105gu 2 tygodni, w tym samym dniu tygodnia i w tych samych warunkach, rozwa\u017c, zmierz<\/strong> i obserwuj co nast\u0105pi\u0142o zgodnie z odczytami. Waga powinna spada\u0107 w d\u00f3\u0142, ale nie tracisz \u017cadnych centymetr\u00f3w wok\u00f3\u0142 obwodu swojego cia\u0142a? <strong>Odejmij 250 kalorii<\/strong> od spo\u017cywanych kalorii. Waga powinna rosn\u0105\u0107, ale nie przybierasz na wadze, a obw\u00f3d Twojego cia\u0142a nie zwi\u0119ksza si\u0119? D<strong>odaj<\/strong> wi\u0119c kolejne<strong> 250 kcal<\/strong> do swojego zapotrzebowania energetycznego.<\/li><li><strong data-rich-text-format-boundary=\"true\">Powt\u00f3rz t\u0119 sam\u0105 procedur\u0119 w ci\u0105gu kolejnych 2 tygodni<\/strong>. W tym samym czasie upewnij si\u0119, \u017ce <strong>zapisujesz swoje spo\u017cycie kalorii uczciwie<\/strong> <strong>i dok\u0142adnie<\/strong>. Mo\u017cesz odnie\u015b\u0107 sukces tylko wtedy, je\u017celi zachowasz si\u0119 najuczciwiej i najsprawiedliwiej wobec siebie.<\/li><\/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\" href=\"https:\/\/gymbeam.pl\/blog\/jak-obliczyc-spozycie-energii-i-makroelementow-dla-redukcji-i-zwiekszenia-wagi\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Dowiedz si\u0119 wi\u0119cej o zapotrzebowaniu kalorycznym<\/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>Oblicz zalecan\u0105 dzienn\u0105 dawk\u0119 kalorii i makrosk\u0142adnik\u00f3w do utraty wagi, wzrostu mi\u0119\u015bni lub utrzymania prawid\u0142owej wagi i sylwetki za pomoc\u0105 naszego kalkulatora online.<\/p>\n","protected":false},"author":65,"featured_media":347716,"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":[2777],"tags":[6553,6685,6373,7189],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-342742","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulator-pl","8":"tag-kalkulator-sprawnosci","9":"tag-kalorie-pl","10":"tag-odchudzanie","11":"tag-wzrost-masy-miesniowej","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>Kalkulator Zapotrzebowania Kalorycznego i Makrosk\u0142adnik\u00f3w Online - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak szybko nale\u017cy schudn\u0105\u0107? 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