{"id":342874,"date":"2021-02-25T06:40:00","date_gmt":"2021-02-25T05:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=342874"},"modified":"2022-03-16T11:59:20","modified_gmt":"2022-03-16T10:59:20","slug":"online-rechner-fuer-energiebedarf-und-naehrstoffe","status":"publish","type":"post","link":"https:\/\/gymbeam.de\/blog\/online-rechner-fuer-energiebedarf-und-naehrstoffe\/","title":{"rendered":"Online Rechner f\u00fcr Energiebedarf und N\u00e4hrstoffe"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"wie-sollte-deine-energie-und-nahrstoffaufnahme-bei-einer-gewichtsabnahme-oder-muskelaufbau-aussehen\">Wie sollte deine Energie- und N\u00e4hrstoffaufnahme bei einer Gewichtsabnahme oder Muskelaufbau aussehen?<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ein online Makron\u00e4hrstoff Rechner <strong>hilft dir herauszufinden, wie viele Kalorien du im Durchschnitt t\u00e4glich zu dir nehmen solltest<\/strong>, im Hinblick auf deine Ziele, deinen Lifestyle oder die Art und den Umfang deiner Sportaktivit\u00e4ten. Die gesamte Energieaufnahme aus hochwertigen Lebensmitteln z\u00e4hlt gerade am meisten, im Bezug auf die K\u00f6rperzusammensetzung und Sportleistungen. <strong>M\u00f6chtest du Gewicht verlieren, Muskeln aufbauen oder in Form bleiben?<\/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\">Unser einzigartiger Makron\u00e4hrstoff Rechner zeigt dir exakt, wie viele Proteine, Kohlenhydrate und Fettanteil du zu dir nehmen sollst,<\/strong> damit du deinem Ziel n\u00e4her kommst.<\/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=\"wie-sollte-man-einen-online-makronahrstoff-rechner-verwenden\">Wie sollte man einen online Makron\u00e4hrstoff Rechner verwenden?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Trage dein Alter, Geschlecht, Gr\u00f6\u00dfe und Gewicht in das Formular ein. <\/li><li>Wenn du deinen K\u00f6rperfettanteil kennst, gib ihn ebenfalls im Formular an. Dadurch kann der Rechner deinen aktuellen Zustand genauer berechnen.  <\/li><li>Suche dir ein Ziel aus. Ist es fit zu bleiben, Gewicht zu verlieren oder Muskeln aufzubauen? <\/li><li>Suche dir eine m\u00f6glichst passende Beschreibung deiner Arbeit und t\u00e4glichen Routine aus. Klicke daf\u00fcr auf das Textfeld unter dieser Frage. <\/li><li>Pr\u00fcfe deine w\u00f6chentlichen Sportaktivit\u00e4ten, die du normalerweise unter der Woche unternimmst. F\u00fcr eine m\u00f6glichst genaue Berechnung, trage auch die Stundenanzahl ein, die du mit der erw\u00e4hnten Sportaktivit\u00e4t verbringst. Es macht n\u00e4mlich einen wesentlichen Unterschied, ob du 2 Stunden im Fitnessstudio verbringst, dabei nur eine Stunde aktiv trainierst. Wenn du mit der Maustaste \u00fcber ein Fragezeichen f\u00e4hrst, zeigt sich eine Liste von Sportarten an, die mit der ausgew\u00e4hlten Sportgruppe in Verbindung stehen. Falls du deine Sportart in der Liste nicht finden kannst, dann w\u00e4hle die Sportart aus, die deiner am meisten nahe kommt. <\/li><li>Der online Makron\u00e4hrstoff Rechner berechnet danach die empfohlene Energieaufnahme sowie die Anzahl individueller Makron\u00e4hrstoffe in Gramm. <\/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 = 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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                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\/\/-->\n<\/script>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"wie-funktioniert-der-online-makronahrstoff-rechner\">Wie funktioniert der online Makron\u00e4hrstoff Rechner?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Damit die optimale Energie- und Makron\u00e4hrstoffzufuhr f\u00fcr Gewichtsabnahme, Muskelaufbau und Fitnesserhalt festgelegt werden kann, sollte die basale Stoffwechselrate ebenfalls angegeben werden. <strong>Wenn du deinen K\u00f6rperfettanteil kennst,<\/strong> <strong>kann der Rechner eine pr\u00e4zisere Berechnung<\/strong> mithilfe der Katch-McArdle Formel durchf\u00fchren. <strong>Wenn dir dieser Wert nicht bekannt ist, verwendet der Rechner auch ohne den K\u00f6rperfettanteil eine sehr genaue Formel,<\/strong> die sogenannte Mifflin-St. Joer Formel.<\/li><li><strong data-rich-text-format-boundary=\"true\">F\u00fcr eine m\u00f6glichst genaue Berechnung ist es notwendig, den Koeffizienten des PAL-Werts (physical activity level) so genau wie m\u00f6glich zu bestimmen<\/strong>, denn gerade bei der Berechnung der Kalorienbedarfs kommt es am h\u00e4ufigsten zu Fehlern (allgemein wird der Energieverbrauch subjektiv \u00fcbersch\u00e4tzt). Es ist recht schwierig, den Koeffizienten richtig einzusch\u00e4tzen und zu bestimmen. Unser Rechner berechnet ihn so einfach wie m\u00f6glich. <strong>Der PAL Koeffizient besteht aus zwei Teilen.<\/strong> Der erste konzentriert sich <strong>auf die Anspr\u00fcche in der Arbeit bzw. im Studium und allgemein des Lebensstils<\/strong>. Der zweite Teil fokussiert sich auf regelm\u00e4\u00dfig durchgef\u00fchrte Sportaktivit\u00e4ten, die einem klaren Ziel folgen. Der Rechner ber\u00fccksichtigt daher deinen Lebensstil, den Umfang und Art deiner w\u00f6chentlichen Sportaktivit\u00e4ten und erh\u00f6ht aufgrund dieser Informationen die definitive, empfohlene Energie- und Makron\u00e4hrstoffaufnahme.<\/li><li><strong data-rich-text-format-boundary=\"true\">Zuletzt ist es notwendig, Energie zuzurechnen, die der K\u00f6rper f\u00fcr die Bearbeitung der N\u00e4hrstoffe ben\u00f6tigt.&nbsp;<\/strong>Dieser Wert entspricht innerhalb einer durchschnittlichen bunten und gesunden Ern\u00e4hrung ungef\u00e4hr&nbsp;<strong>10% der gesamten Energieaufnahme.&nbsp;<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Der Rechner zeigt<\/strong> darauf folgend deinem Ziel entsprechend die empfohlene Energie- und N\u00e4hrstoffaufnahme an. <strong>Bei Gewichtsabnahme stellt der Rechner automatisch einen 20% Kaloriendefizit ein<\/strong>, wobei er den Proteinanteil, vor allem bei Krafttraining ber\u00fccksichtigt. <strong>Beim Muskelaufbau stellt der Rechner den Kalorien\u00fcberschuss auf 10%<\/strong>, was zur Vergr\u00f6\u00dferung der Muskelmasse und einer minimalen Zunahme des K\u00f6rperfetts f\u00fchrt.&nbsp; Auch bei dem Ziel f\u00fcr eine maximale Ausdauer zu sorgen, gibt dir der Rechner die optimalste Kalorien- und N\u00e4hrstoffzufuhr an.<\/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\">Die Katch-McArdle Formel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>M\u00e4nner und Frauen: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (fettfreie Masse) &#8211; K\u00f6rpergewicht ohne Fett<\/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\">Die Mifflin-St. Jeor Formel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>M\u00e4nner: 10 x Gewicht (kg) + 6.25 x Gr\u00f6\u00dfe (cm) &#8211; 5 x Alter (in Jahren) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Frauen: 10 x Gewicht (kg) + 6.25 x Gr\u00f6\u00dfe (cm) &#8211; 5 x Alter (in Jahren) &#8211; 161<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Die laut eines online Rechners oder einer Formel berechnete Anzahl an Kalorien und N\u00e4hrstoffen <strong>muss nicht deinem ben\u00f6tigten Energiebedarf entsprechen,&nbsp;<\/strong>da diesen eine Vielzahl anderer Faktoren beeinflussen k\u00f6nnen, welche Rechner oder Formeln nicht berechnen k\u00f6nnen. <b>Jede Person hat zum Beispiel eine leicht unterschiedliche genetische Ausstattung, hormonelle Funktion, Stoffwechsel und befindet sich in einem unterschiedlichen psychischen und physischen Zustand.&nbsp;<\/b><\/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\">Der einzige zuverl\u00e4ssige Weg, wie du dein Ziel erfolgreich erreichst, besteht darin,&nbsp;dass du dich \u00fcber eine gewisse Zeitspanne beobachtest<\/strong> und deine Energieaufnahme stets den aktuellen Bed\u00fcrfnissen anpasst.<\/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=\"wie-kann-man-abnehmen-muskeln-aufbauen-und-fortschritte-richtig-messen\">Wie kann man abnehmen, Muskeln aufbauen und Fortschritte richtig messen?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Wiege dich<\/strong> am Morgen <strong>unter den selben Bedingungen<\/strong> und <strong>miss deinen K\u00f6rperumfang<\/strong> im Bereich der Taille, des Bauchs und der H\u00fcften.<\/li><li>Nimm die kommenden zwei Wochen die empfohlene Menge an Kalorien und Makron\u00e4hrstoffen nach Berechnungen des online Rechners ein. <\/li><li><strong data-rich-text-format-boundary=\"true\">Sieh dir in 2 Wochen, am selben Wochentag und unter den selben Bedingungen deine Messwerte an<\/strong>, <strong>berechne und kontrolliere<\/strong> was mit ihnen passiert ist. Du wolltest Gewicht verlieren, aber du verlierst nicht einen Zentimeter K\u00f6rperumfang? Nimm <strong>250 Kalorien weniger.&nbsp;<\/strong>Du solltest eigentlich zunehmen und dein K\u00f6rperumfang vergr\u00f6\u00dferst sich nicht? Dann bau <strong>weitere<\/strong> <strong>250 kcal<\/strong> in deine Ern\u00e4hrung ein.<\/li><li><strong data-rich-text-format-boundary=\"true\">Wiederhole dasselbe noch einmal in 2 Wochen. <\/strong>Pass gleichzeitig auf, dass du deine <strong>Energieaufnahme ehrlich und genau aufschreibst<\/strong>. Erfolgreich kannst du nur dann sein, wenn du so ehrlich wie m\u00f6glich zu dir selbst bist.<\/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.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Lerne mehr \u00fcber Energieaufnahme<\/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>Berechnen Sie mit unserem Online-Rechner Ihre empfohlenen t\u00e4glichen Kalorien und Makros f\u00fcr Gewichtsverlust, Muskelwachstum oder die Aufrechterhaltung eines gesunden Gewichts und einer gesunden Figur.<\/p>\n","protected":false},"author":65,"featured_media":347713,"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":[106],"tags":[6370,6550,6682,7186],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-342874","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-taschenrechner","8":"tag-abnehmen","9":"tag-fitness-rechner","10":"tag-kalorien","11":"tag-muskelwachstum","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 Rechner f\u00fcr Energiebedarf und N\u00e4hrstoffe - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wie schnell kannst du Gewicht abnehmen? 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