{"id":343200,"date":"2021-01-28T17:05:00","date_gmt":"2021-01-28T16:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=343200"},"modified":"2022-03-16T11:37:29","modified_gmt":"2022-03-16T10:37:29","slug":"calculator-online-pentru-aportul-de-energie-si-macronutrienti","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/","title":{"rendered":"Care ar trebui s\u0103 fie aportul de energie \u0219i macronutrien\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"care-ar-trebui-sa-fie-aportul-de-energie-\u0219i-macronutrien\u021bi-pentru-a-ca\u0219tiga-masa-musculara\">Care ar trebui s\u0103 fie aportul de energie \u0219i macronutrien\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Calculatorul nostru de macronutrien\u021bi v\u0103 va informa cu privire la aportul de proteine, carbohidra\u021bi \u0219i gr\u0103simi<\/strong> pentru a v\u0103 ajuta s\u0103 v\u0103 atinge\u021bi obiectivele mai u\u0219or.<\/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=\"cum-sa-folosi\u021bi-calculatorul-online-de-macronutrien\u021bi\">Cum s\u0103 folosi\u021bi calculatorul online de macronutrien\u021bi?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Completa\u021bi \u00een formular v\u00e2rsta, sexul, \u00een\u0103l\u021bimea \u0219i greutatea. <\/li><li>Dac\u0103 cunoa\u0219te\u021bi procentajul (%) gr\u0103simii corporale, completa\u021bi-l \u00een formular. Astfel, calculul va fi mult mai precis. <\/li><li>Stabili\u021bi-v\u0103 obiectivul. Vre\u021bi s\u0103 v\u0103 men\u021bine\u021bi \u00een form\u0103, s\u0103 sl\u0103bi\u021bi, sau s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103?<\/li><li>Descrie\u021bi c\u00e2t mai exact activitatea \u0219i rutina zilnic\u0103, f\u0103c\u00e2nd clic pe caseta text de sub aceast\u0103 \u00eentrebare.<\/li><li>Bifa\u021bi activit\u0103\u021bile sportive pe care le practica\u021bi \u00een mod normal \u00een timpul s\u0103pt\u0103m\u00e2nii. Pentru un calcul c\u00e2t mai precis, completa\u021bi c\u00e2te ore pe s\u0103pt\u0103m\u00e2n\u0103 sunte\u021bi activi practic\u00e2nd activitatea sportiv\u0103 selectat\u0103. Din aceast\u0103 perspectiv\u0103, e o mare diferen\u021b\u0103 \u00eentre a petrece timp \u00een sala desport  2 ore, \u0219i \u00eentre a face mi\u0219care activ\u0103 doar o or\u0103. C\u00e2nd utiliza\u021bi cursorul mouse-ului pentru a trece peste un semn de \u00eentrebare, ve\u021bi vedea o list\u0103 de activit\u0103\u021bi sportive legate de grupul de sport selectat. Dac\u0103 nu g\u0103si\u021bi sportul practicat \u00een list\u0103, \u00eencerca\u021bi s\u0103 alege\u021bi o activitate sportiv\u0103 c\u00e2t mai asem\u0103n\u0103toare cu cea practicat\u0103.<\/li><li>Calculatorul online de macronutrien\u021bi va calcula astfel aportul de energie recomandat \u0219i cantitatea de macronutrien\u021bi individuali \u00een grame. <\/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                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"cum-func\u021bioneaza-calculatorul-online-de-macronutrien\u021bi\">Cum func\u021bioneaz\u0103 calculatorul online de macronutrien\u021bi?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Pentru a determina aportul optim de energie \u0219i macronutrien\u021bi pentru pierderea \u00een greutate, dezvoltarea muscular\u0103 sau men\u021binerea condi\u021biei fizice, trebuie determinat\u0103 valoarea metabolismului bazal.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Dac\u0103 v\u0103 cunoa\u0219te\u021bi procentajul (%) de gr\u0103sime corporal\u0103, <strong>calculatorul selecteaz\u0103 un calcul mai precis<\/strong> folosind ecua\u021bia Katch-McArdle.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\"><strong>Dac\u0103 nu cunoa\u0219te\u021bi acest coeficient, calculatorul va folosi ecua\u021bia cea mai precis\u0103 pentru a o calcula f\u0103r\u0103 s\u0103 cunoasc\u0103 procentajul (%) de&nbsp; gr\u0103sime corporal\u0103<\/strong>, Mifflin-St.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Jeor.<\/span><\/li><li><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Pentru a calcula c\u00e2t mai exact posibil, este necesar s\u0103 se determine c\u00e2t mai precis posibil coeficientul de activitate fizic\u0103 (PAL)<\/strong> \u00een care eroarea apare cel mai frecvent \u00een calculul necesarului de energie (\u00een general, produc\u021bia de energie este supraevaluat\u0103 subiectiv)<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Este destul de dificil s\u0103 se estimeze cu precizie \u0219i s\u0103 se determine acest coeficient.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Calculatorul nostru face acest pas c\u00e2t mai u\u0219or posibil.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">Coeficientul PAL const\u0103 din 2 p\u0103r\u021bi.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">Prima se concentreaz\u0103 <strong>pe cerin\u021bele de angajare \/ studiul \u0219i stilul de via\u021b\u0103<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"6\">A doua parte ia \u00een considerare activit\u0103\u021bile sportive desf\u0103\u0219urate \u00een mod regulat \u0219i cu o inten\u021bie clar\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"7\">Calculatorul va lua \u00een considerare stilul de via\u021b\u0103, volumul \u0219i tipul de activit\u0103\u021bi sportive efectuate \u00een decurs de o s\u0103pt\u0103m\u00e2n\u0103 \u0219i pe baza acestor informa\u021bii va cre\u0219te \u00een mod adecvat aportul de energie \u0219i macronutrien\u021bi recomandat.<\/span><\/li><li><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Ultimul pas este completarea energiei de care organismul are nevoie pentru a procesa nutrien\u021bii.<\/span> <\/strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">\u00cen cadrul unei diete s\u0103n\u0103toase mixte obi\u0219nuite, acest coeficient este egal cu circa <strong>10% din aportul total de energie.<\/strong><\/span><\/li><li><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Calculatorul indic\u0103 apoi<\/strong> aportul recomandat de energie \u0219i nutrien\u021bi \u00een func\u021bie de obiectivul ales.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"><strong>C\u00e2nd se pierde \u00een greutate, calculatorul ajusteaz\u0103 automat deficitul caloric de 20%<\/strong> \u0219i ia \u00een considerare cantitatea de proteine, \u00een special \u00een func\u021bie de volumul antrenamentului de for\u021b\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">C\u00e2nd <strong>construi\u021bi mas\u0103 muscular\u0103, calculatorul stabile\u0219te surplusul caloric la 10%<\/strong>, ceea ce duce la o cre\u0219tere a masei musculare \u0219i o cre\u0219tere minim\u0103 a gr\u0103simii corporale.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Chiar \u0219i cu scopul de a men\u021bine la maxim o condi\u021bie bun\u0103, calculatorul va propune un aport optim de energie \u0219i nutrien\u021bi.<\/span><\/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\">Ecua\u021bia Katch-McArdle:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>B\u0103rba\u021bi \u0219i femei: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (M\u0103s\u0103 f\u0103r\u0103 gr\u0103simi) &#8211; greutate corporal\u0103 f\u0103r\u0103 gr\u0103simi<\/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\">Ecua\u021bia Mifflin-St. Jeor:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>B\u0103rba\u021bi: 10 x greutate (kg) + 6.25 x \u00een\u0103l\u021bime (cm) \u2013 5 x v\u00e2rst\u0103 (\u00een ani) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Femei: 10 x greutate (kg) + 6.25 x \u00een\u0103l\u021bime (cm) \u2013 5 x v\u00e2rst\u0103 (\u00een ani) &#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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Cantitatea de energie \u0219i substan\u021be nutritive necesare atunci c\u00e2nd folosi\u021bi un calculator sau o formul\u0103 online <strong>poate s\u0103 nu reflecte cu precizie nevoile actuale de energie<\/strong>, \u00eentruc\u00e2t intr\u0103 \u00een joc o serie de al\u021bi factori, pe care calculatoarele \u0219i formulele nu le pot lua \u00een considerare.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"><strong>Fiecare persoan\u0103 are o structur\u0103 genetic\u0103, func\u021bie hormonal\u0103 \u0219i rat\u0103 metabolic\u0103 u\u0219or diferite<\/strong>&nbsp;<strong>\u0219i se afl\u0103 \u00eentr-o stare fizic\u0103 \u0219i psihologic\u0103 diferit\u0103.<\/strong><\/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=\"cum-sa-slabi\u021bi-sa-ca\u0219tiga\u021bi-masa-musculara-\u0219i-sa-va-masura\u021bi-progresul-in-mod-corespunzator\">Cum s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 \u0219i s\u0103 v\u0103 m\u0103sura\u021bi progresul \u00een mod corespunz\u0103tor?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Diminea\u021ba,&nbsp;<strong>\u00een acelea\u0219i condi\u021bii, c\u0103nt\u0103ri\u021bi-v\u0103 \u0219i m\u0103sura\u021bi circumferin\u021ba corpului&nbsp;<\/strong>\u00een jurul taliei, abdomenului \u0219i \u0219oldurilor.<\/li><li>Dup\u0103 care consuma\u021bi timp de 2 s\u0103pt\u0103m\u00e2ni cantitatea recomandat\u0103 de energie \u0219i macronutrien\u021bi sugerat\u0103 de calculatorul online. <\/li><li><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">\u00cen 2 s\u0103pt\u0103m\u00e2ni, \u00een aceea\u0219i zi a s\u0103pt\u0103m\u00e2nii \u0219i \u00een acelea\u0219i condi\u021bii, lua\u021bi \u00een considerare, greutatea \u0219i m\u0103sur\u0103torile<\/strong> \u0219i observa\u021bi ce s-a \u00eent\u00e2mplat cu rezultatele.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Ar trebui s\u0103 pierde\u021bi \u00een greutate, dar nu pierde\u021bi niciun centimetru \u00een jurul circumferin\u021bei corpului?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\"><strong>Reduce\u021bi 250 de calorii<\/strong> din aportul de energie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Ar trebui s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi, dar nu v\u0103 \u00eengr\u0103\u0219a\u021bi, iar circumferin\u021ba corpului nu se m\u0103re\u0219te?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">Atunci <strong>ad\u0103uga\u021bi<\/strong>&nbsp; \u00eenc\u0103 <strong>250 kcal<\/strong> la aportul de energie.<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Repeta\u021bi acelea\u0219i proceduri peste 2 s\u0103pt\u0103m\u00e2ni.&nbsp;<\/strong>\u00cen acela\u0219i timp, asigura\u021bi-v\u0103 c\u0103&nbsp;<strong>\u00eenregistra\u021bi corect aportul de energie.<\/strong> Pute\u021bi avea succes doar dac\u0103 sunte\u021bi corec\u021bi c\u00e2t de mult posibil cu voi \u00een\u0219iv\u0103.<\/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.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Afla\u021bi mai multe despre aportul de energie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Calcula\u021bi caloriile zilnice recomandate \u0219i macronutrien\u021bii necesai pentru pierderea \u00een greutate, cre\u0219terea masei musculare sau men\u021binerea greut\u0103\u021bii \u0219i a unui corp s\u0103n\u0103tos cu ajutorul calculatorului nostru online.<\/p>\n","protected":false},"author":65,"featured_media":347717,"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":[108],"tags":[6554,6686,7190,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-343200","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-calculator-fitness","8":"tag-calculator-fitness","9":"tag-calorii","10":"tag-cresterea-masei-musculare","11":"tag-pierdere-in-greutate","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>Care ar trebui s\u0103 fie aportul de energie \u0219i macronutrien\u021bi pentru a 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