{"id":343170,"date":"2021-01-26T16:47:00","date_gmt":"2021-01-26T15:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=343170"},"modified":"2022-03-16T11:32:22","modified_gmt":"2022-03-16T10:32:22","slug":"online-energiabevitel-es-makrotapanyag-szamologep","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/","title":{"rendered":"Online energiabevitel \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"mennyi-energiat-es-makrotapanyagot-kell-fogyasztanod-attol-fuggoen-hogy-fogyni-vagy-izomtomeget-felszedni-szeretnel\">Mennyi energi\u00e1t \u00e9s makrot\u00e1panyagot kell fogyasztanod att\u00f3l f\u00fcgg\u0151en, hogy fogyni vagy izomt\u00f6meget felszedni szeretn\u00e9l?<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az online makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p <strong>seg\u00edt kider\u00edteni, hogy mennyi energi\u00e1t k\u00e9ne \u00e1tlagosan naponta bevinned<\/strong> a c\u00e9lodt\u00f3l, \u00e9letm\u00f3dodt\u00f3l, valamint a sporttev\u00e9kenys\u00e9gek t\u00edpus\u00e1t\u00f3l \u00e9s mennyis\u00e9g\u00e9t\u0151l f\u00fcgg\u0151en. Ez pontosan az a min\u0151s\u00e9gi \u00e9lelmiszerekb\u0151l nyert teljes energiabevitel, amely a test \u00f6sszet\u00e9tele \u00e9s a sportteljes\u00edtm\u00e9ny szempontj\u00e1b\u00f3l a legink\u00e1bb sz\u00e1m\u00edt.&nbsp;<strong>Szeretn\u00e9l fogyni, izomt\u00f6meget felszedni vagy meg\u0151rizni az alakodat?<\/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\">A p\u00e1ratlan makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p\u00fcnk el\u00e1rulja, hogy mennyi feh\u00e9rj\u00e9t, sz\u00e9nhidr\u00e1tot \u00e9s zs\u00edrt kell fogyasztanod, <\/strong>hogy k\u00f6nnyebben \u00e9rd el a kit\u0171z\u00f6tt c\u00e9ljaid.<\/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=\"hogyan-kell-hasznalni-az-online-makrotapanyag-szamologepet\">Hogyan kell haszn\u00e1lni az online makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9pet?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>\u00cdrd be az \u0171rlapba az \u00e9letkorodra, nemedre, magass\u00e1godra \u00e9s tests\u00falyodra vonatkoz\u00f3 adatokat.<\/li><li>Ha ismered a testzs\u00edr %-od, add meg azt is. Ennek k\u00f6sz\u00f6nhet\u0151en a sz\u00e1m\u00edt\u00e1s pontosabb lesz. Ha nem ismered, nem kell kit\u00f6ltened.<\/li><li>Jel\u00f6ld be, hogy mi a c\u00e9lod. Szeretn\u00e9l fitt maradni, fogyni vagy az izomzatod n\u00f6velni? \n<\/li><li>V\u00e1laszd ki a munk\u00e1d \u00e9s mindennapi rutinod legpontosabb le\u00edr\u00e1s\u00e1t a k\u00e9rd\u00e9s alatti sz\u00f6vegmez\u0151re kattintva. <\/li><li>Jel\u00f6ld be a sporttev\u00e9kenys\u00e9geket, amelyeket \u00e1ltal\u00e1ban a h\u00e9t folyam\u00e1n v\u00e9gzel. A lehet\u0151 legpontosabb sz\u00e1m\u00edt\u00e1shoz t\u00f6ltsd ki, hogy mennyit t\u00f6ltesz t\u00e9nylegesen a kiv\u00e1lasztott sporttev\u00e9kenys\u00e9ggel. Ebb\u0151l a szempontb\u00f3l hatalmas k\u00fcl\u00f6nbs\u00e9g, hogy az edz\u0151teremben 2 \u00f3r\u00e1t tart\u00f3zkodsz, de ebb\u0151l csak egy \u00f3r\u00e1n kereszt\u00fcl edzel akt\u00edvan. Ha a kurzorral a k\u00e9rd\u0151jelre mutatsz, megjelenik a kiv\u00e1lasztott sportcsoporthoz tartoz\u00f3 sporttev\u00e9kenys\u00e9gek list\u00e1ja. Ha nem tal\u00e1ltad a list\u00e1n azt a sport\u00e1gat, amelyet te \u0171z\u00f6l, akkor pr\u00f3b\u00e1ld meg az alapj\u00e1n a lehet\u0151 legpontosabban besorolni, hogy melyik sportra hasonl\u00edt legink\u00e1bb. \n<\/li><li>Az online makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p ezut\u00e1n kisz\u00e1molja az aj\u00e1nlott energiabevitelt \u00e9s az egyes makrot\u00e1panyagok mennyis\u00e9g\u00e9t grammban megadva.<\/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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      }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } 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}(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"hogyan-mukodik-az-online-makrotapanyag-szamologep\">Hogyan m\u0171k\u00f6dik az online makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Az optim\u00e1lis energiabevitel \u00e9s makrot\u00e1panyagok mennyis\u00e9g\u00e9nek meg\u00e1llap\u00edt\u00e1s\u00e1ra a fogy\u00e1s, az izomzat n\u00f6vel\u00e9se vagy a kondi fenntart\u00e1sa \u00e9rdek\u00e9ben meg kell \u00e1llap\u00edtani az alapanyagcsere \u00e9rt\u00e9k\u00e9t. Abban az esetben, ha <strong>ismered a testzs\u00edrsz\u00e1zal\u00e9kod, a sz\u00e1mol\u00f3g\u00e9p pontosabb sz\u00e1m\u00edt\u00e1st v\u00e9gez<\/strong> a Katch-McArdle-egyenlet seg\u00edts\u00e9g\u00e9vel. Ha <strong>ezt az adatot nem ismered, a sz\u00e1mol\u00f3g\u00e9p a lehet\u0151 legpontosabb egyenletet v\u00e1lasztja, amely nem tartalmazza a testzs\u00edrsz\u00e1zal\u00e9kot<\/strong>, ez pedig a Mifflin-St. Jeor-egyenlet.<\/li><li><strong data-rich-text-format-boundary=\"true\">A lehet\u0151 legmegb\u00edzhat\u00f3bb sz\u00e1m\u00edt\u00e1shoz a lehet\u0151 legpontosabban kell meghat\u00e1rozni az aktivit\u00e1si t\u00e9nyez\u0151t (PAL)<\/strong>, hiszen \u00e1ltal\u00e1ban ez felel az energiasz\u00fcks\u00e9glet hib\u00e1s kisz\u00e1m\u00edt\u00e1s\u00e1\u00e9rt (az emberek hajlamosak szubjekt\u00edv m\u00f3don t\u00fal\u00e9rt\u00e9kelni az energiafelhaszn\u00e1l\u00e1s m\u00e9rt\u00e9k\u00e9t). Ezt az egy\u00fctthat\u00f3t ugyanis el\u00e9g neh\u00e9z pontosan felbecs\u00fclni \u00e9s meghat\u00e1rozni. A sz\u00e1mol\u00f3g\u00e9p\u00fcnk megpr\u00f3b\u00e1lja megk\u00f6nny\u00edteni ezt a l\u00e9p\u00e9st, amennyire csak lehet.&nbsp;<strong>A PAL egy\u00fctthat\u00f3 2 r\u00e9szb\u0151l \u00e1ll.<\/strong>&nbsp;Az els\u0151 azt fejezi ki, hogy <strong>mennyire neh\u00e9z foglalkoz\u00e1st\/tanulm\u00e1nyt v\u00e9gez \u00e9s \u00e9letm\u00f3dot folytat<\/strong> az illet\u0151.&nbsp;A m\u00e1sodik r\u00e9sz a <strong>sportol\u00e1sb\u00f3l<\/strong> \u00e1ll, amelyet rendszeresen, c\u00e9lzottan v\u00e9gez. A sz\u00e1mol\u00f3g\u00e9p az \u00e9letm\u00f3dod \u00e9s a sporttev\u00e9kenys\u00e9ged t\u00edpus\u00e1t \u00e9s mennyis\u00e9g\u00e9t veszi figyelembe egy h\u00e9ten bel\u00fcl, majd ezen inform\u00e1ci\u00f3knak megfelel\u0151en n\u00f6veli az aj\u00e1nlott energia- \u00e9s makrot\u00e1panyag-bevitelt.<\/li><li><strong data-rich-text-format-boundary=\"true\">Az utols\u00f3 l\u00e9p\u00e9s az energia kisz\u00e1m\u00edt\u00e1sa, amelyre a szervezetnek a t\u00e1panyagok feldolgoz\u00e1s\u00e1hoz van sz\u00fcks\u00e9ge. <\/strong>Az \u00e1tlagos, sz\u00ednes \u00e9s eg\u00e9szs\u00e9ges \u00e9trend eset\u00e9ben ez az \u00e9rt\u00e9k nagyj\u00e1b\u00f3l&nbsp;<strong>a teljes energiabevitel 10 %-\u00e1nak felel meg.<\/strong><\/li><li>A <strong>sz\u00e1mol\u00f3g\u00e9p ezut\u00e1n megmutatja<\/strong> az aj\u00e1nlott energia- \u00e9s t\u00e1panyagbevitelt a kiv\u00e1lasztott c\u00e9lnak megfelel\u0151en. A <strong>tests\u00falycs\u00f6kkent\u00e9shez a sz\u00e1mol\u00f3g\u00e9p automatikusan 20%-ra \u00e1ll\u00edtja be a kal\u00f3riahi\u00e1nyt<\/strong>, valamint figyelembe veszi a feh\u00e9rje mennyis\u00e9g\u00e9t, k\u00fcl\u00f6n\u00f6sen az er\u0151s\u00edt\u0151 edz\u00e9s mennyis\u00e9g\u00e9t\u0151l f\u00fcgg\u0151en. Az <strong>izomzat n\u00f6vel\u00e9s\u00e9hez a sz\u00e1mol\u00f3g\u00e9p a kal\u00f3riat\u00f6bbletet 10%-ra \u00e1ll\u00edtja<\/strong>, ennek k\u00f6sz\u00f6nhet\u0151en n\u0151 az izomt\u00f6meg, mik\u00f6zben a testzs\u00edr minim\u00e1lisan fog n\u00f6vekedni. Ha az alakod meg\u0151rz\u00e9se a c\u00e9l, a sz\u00e1mol\u00f3g\u00e9p ebben az esetben is javasolni tudja az optim\u00e1lis energia- \u00e9s t\u00e1panyagbevitelt.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"HU\">Katch-McArdle-egyenlet:<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>F\u00e9rfiak \u00e9s n\u0151k: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (Fat Free Mass) \u2013 zs\u00edrmentes testt\u00f6meg <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"HU\">Mifflin-St. Jeor-egyenlet:<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>F\u00e9rfiak: 10 x t\u00f6meg (kg) + 6,25 x magass\u00e1g (cm) \u2013 5 x \u00e9letkor (\u00e9vekben) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>N\u0151k: 10 x t\u00f6meg (kg) + 6,25 x magass\u00e1g (cm) \u2013 5 x \u00e9letkor (\u00e9vekben) &#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>A sz\u00fcks\u00e9ges energia- \u00e9s t\u00e1panyagmennyis\u00e9g az online sz\u00e1mol\u00f3g\u00e9p \u00e9s az egyenletek seg\u00edts\u00e9g\u00e9vel kisz\u00e1molva<strong>nem biztos, hogy pontosan t\u00fckr\u00f6zi az aktu\u00e1lis energiafogyaszt\u00e1st,&nbsp;<\/strong>mert egy csom\u00f3 m\u00e1s t\u00e9nyez\u0151 is szerepet j\u00e1tszik, amelyet az egyenletek nem tudnak figyelembe venni.&nbsp;<strong>Minden embernek egy kicsit m\u00e1sak a g\u00e9njei \u00e9s a hormonk\u00f6rnyezete, m\u00e1s az anyagcser\u00e9je sebess\u00e9ge \u00e9s m\u00e1s fizikai \u00e9s lelki \u00e1llapotban vannak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"HU\">Az egyetlen hossz\u00fa t\u00e1von fenntarthat\u00f3 m\u00f3dszer a c\u00e9l el\u00e9r\u00e9s\u00e9re, ha k\u00f6zben ellen\u0151rizz\u00fck magunkat&nbsp;<\/span><\/strong><span class=\"apple-converted-space\"><span lang=\"HU\">\u00e9s ez alapj\u00e1n m\u00f3dos\u00edtjuk a bevitt energia mennyis\u00e9g\u00e9t.<\/span><\/span><\/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=\"hogyan-fogyjunk-es-szedjunk-fel-izomtomeget-valamint-hogyan-merhetjuk-helyesen-a-fejlodest\">Hogyan fogyjunk \u00e9s szedj\u00fcnk fel izomt\u00f6meget, valamint hogyan m\u00e9rhetj\u00fck helyesen a fejl\u0151d\u00e9st?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Egyik reggel<strong> m\u00e9rd meg a tests\u00falyod, a <\/strong>der\u00e9kb\u0151s\u00e9ged, a hasad ker\u00fclet\u00e9t \u00e9s a cs\u00edp\u0151b\u0151s\u00e9ged<strong>.<\/strong><\/li><li>A k\u00f6vetkez\u0151 k\u00e9t h\u00e9tben fogyaszd az online sz\u00e1mol\u00f3g\u00e9ppel kisz\u00e1molt energia \u00e9s makrot\u00e1panyag mennyis\u00e9get. <\/li><li><strong data-rich-text-format-boundary=\"true\">2 h\u00e9ttel k\u00e9s\u0151bb a h\u00e9t ugyanazon napj\u00e1n \u00e9s ugyanolyan k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt \u00fajra m\u00e9rd meg magad<\/strong>, \u00e9s figyeld meg, hogy mi t\u00f6rt\u00e9nt a m\u00e9rt \u00e9rt\u00e9kekkel. Fogynod k\u00e9ne, de nem siker\u00fclt \u00e9s egy centit se siker\u00fclt lefaragnod a m\u00e9rt \u00e9rt\u00e9kekb\u0151l?&nbsp;<strong>Vonj le&nbsp;<\/strong>az addigi energiabevitelb\u0151l <strong>nagyj\u00e1b\u00f3l 250 kal\u00f3ri\u00e1t.<\/strong>&nbsp;Izomt\u00f6meget kellett volna felszedned, de nem n\u0151tt\u00e9l semmit?&nbsp;<strong>Adj&nbsp;<\/strong>az addigi energiabevitelhez nagyj\u00e1b\u00f3l<strong>&nbsp;250 kcal-t<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">K\u00e9t h\u00e9t m\u00falva ism\u00e9teld meg ugyanezt az elj\u00e1r\u00e1st.<\/strong>&nbsp;Egy\u00fattal pedig az energiabevitelt&nbsp;<strong>t\u00e9nyleg becs\u00fcletesen \u00e9s pontosan jegyezd fel<\/strong>. Csak akkor lehetsz sikeres, ha maxim\u00e1lis m\u00e9rt\u00e9kben \u0151szinte \u00e9s tisztess\u00e9ges leszel magaddal szemben.<\/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.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Tudj meg t\u00f6bbet az energiabevitelr\u0151l<\/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>Sz\u00e1m\u00edtsd ki az aj\u00e1nlott napi kal\u00f3ria- \u00e9s makr\u00f3\u00e9rt\u00e9keket a fogy\u00e1shoz, izomn\u00f6vel\u00e9shez vagy az eg\u00e9szs\u00e9ges tests\u00faly \u00e9s testalkat fenntart\u00e1s\u00e1hoz online sz\u00e1mol\u00f3g\u00e9p\u00fcnkkel.<\/p>\n","protected":false},"author":65,"featured_media":347715,"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":[110],"tags":[6552,6372,7188,6684],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-343170","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulatorok","8":"tag-fitness-kalkulator-hu","9":"tag-fogyas","10":"tag-izomtomeg-noveles","11":"tag-kaloriak","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Online energiabevitel \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Milyen gyorsan k\u00e9ne lefogydnod? 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