{"id":343223,"date":"2021-01-11T17:42:00","date_gmt":"2021-01-11T16:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=343223"},"modified":"2022-03-16T11:47:27","modified_gmt":"2022-03-16T10:47:27","slug":"spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/","title":{"rendered":"Spletni kalkulator za izra\u010dun vnosa energije in makrohranil"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"kaksen-naj-bo-vas-vnos-kalorij-in-makrohranil-ce-zelite-shujsati-ali-pridobiti-misice\">Kak\u0161en naj bo va\u0161 vnos kalorij in makrohranil, \u010de \u017eelite shuj\u0161ati ali pridobiti mi\u0161ice?<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spletni kalkulator makrohranil <strong>vam bo pomagal dolo\u010diti povpre\u010dni dnevni vnos kalorij<\/strong> glede na va\u0161e cilje, \u017eivljenjski slog ali vrsto in obseg \u0161portnih aktivnosti. Glede na sestavo telesa in \u0161portno zmogljivost je najpomembnej\u0161i skupni vnos kalorij, ki jih dobimo iz hrane. <strong>Ali \u017eelite shuj\u0161ati, pridobiti mi\u0161ice ali ostati v dobri formi?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na\u0161 edinstveni kalkulator makrohranil vam bo svetoval, kak\u0161en naj bo vnos beljakovin, ogljikovih hidratov in ma\u0161\u010dob<\/strong>, da boste la\u017eje dosegli svoje cilje.<\/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=\"kako-uporabljati-spletni-kalkulator-makrohranil\">Kako uporabljati spletni kalkulator makrohranil?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>V obrazec vnesite podatke o starosti, spolu, vi\u0161ini in telesni te\u017ei.<\/li><li>\u010ce poznate % telesne ma\u0161\u010dobe, ga prav tako vnesite v obrazec. Tako bo izra\u010dun natan\u010dnej\u0161i.<\/li><li>Ozna\u010dite, kak\u0161en je va\u0161 cilj. Ali gre za ohranjanje kondicije, huj\u0161anje ali pridobivanje mi\u0161ic?<\/li><li>S klikom na besedilno polje pod tem vpra\u0161anjem izberite najbolj natan\u010den opis svojega dela in vsakdanje rutine.<\/li><li>Ozna\u010dite \u0161portne aktivnosti, s katerimi se obi\u010dajno ukvarjate med tednom. Za najbolj natan\u010den izra\u010dun vnesite, koliko ur na teden aktivno porabite za izbrano \u0161portno aktivnost. S tega vidika je zelo pomembno, \u010de v telovadnici pre\u017eivite 2 uri, a od tega le eno uro aktivno telovadite. Ko se s kazalcem mi\u0161ke pomaknete nad vpra\u0161aj, se prika\u017ee seznam \u0161portnih aktivnosti, povezanih z izbrano skupino \u0161portov. \u010ce svojega \u0161porta niste na\u0161li na seznamu, ga poskusite vklju\u010diti \u010dim bolj natan\u010dno glede na njegovo podobnost z drugimi \u0161porti.<\/li><li>Spletni kalkulator makrohranil bo nato izra\u010dunal priporo\u010deni vnos kalorij in koli\u010dino posameznih makrohranil v gramih.<\/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                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n    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$('[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=\"kako-deluje-spletni-kalkulator-makrohranil\">Kako deluje spletni kalkulator makrohranil?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Za dolo\u010ditev optimalnega vnosa kalorij in makrohranil za huj\u0161anje, pridobivanje mi\u0161ic ali vzdr\u017eevanje kondicije je treba dolo\u010diti vrednost bazalne presnove. <strong>\u010ce poznate % telesne ma\u0161\u010dobe, kalkulator izbere natan\u010dnej\u0161i izra\u010dun<\/strong> z uporabo Katch-McArdlejeve ena\u010dbe. \u010ce te <strong>\u0161tevilke ne poznate, bo kalkulator za izra\u010dun uporabil najnatan\u010dnej\u0161o ena\u010dbo, ne da bi vedel % telesne ma\u0161\u010dobe,<\/strong> Mifflin-St. Jeorjevo ena\u010dbo.<\/li><li><strong data-rich-text-format-boundary=\"true\">Za \u010dim bolj natan\u010den izra\u010dun je treba \u010dim natan\u010dneje dolo\u010diti koeficient stopnje telesne aktivnosti (<em>Physical Activity Level<\/em>, PAL)<\/strong>, pri katerem je najpogostej\u0161a napaka izra\u010dun zahteve po energiji (na splo\u0161no je izhodna energija subjektivno precenjena). Ta koeficient je dokaj te\u017eko natan\u010dno oceniti in dolo\u010diti. Na\u0161 kalkulator pa ta korak nekoliko olaj\u0161a. <strong>Koeficient PAL je sestavljen iz 2 delov<\/strong>. Prvi se osredoto\u010da na <strong>potrebe zaposlitve\/\u0161tudija in splo\u0161nega \u017eivljenjskega sloga<\/strong>. Drugi del obravnava <strong>\u0161portne aktivnosti<\/strong>, ki se izvajajo redno in z jasnim namenom. Kalkulator bo upo\u0161teval va\u0161 \u017eivljenjski slog, obseg in vrsto \u0161portnih aktivnosti, s katerimi se ukvarjate \u010dez teden, in na podlagi teh podatkov posledi\u010dno ustrezno pove\u010dal priporo\u010deni vnos kalorij in makrohranil.<\/li><li><strong data-rich-text-format-boundary=\"true\">Zadnji korak je dodati energijo, ki jo telo potrebuje za predelavo hranil.<\/strong> V povpre\u010dni me\u0161ani zdravi prehrani je ta \u0161tevilka pribli\u017eno <strong>10% celotnega vnosa kalorij.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Nato kalkulator prika\u017ee<\/strong> priporo\u010deni vnos kalorij in hranil glede na izbrani cilj. <strong>Pri huj\u0161anju kalkulator samodejno prilagodi kalori\u010dni primanjkljaj v vi\u0161ini 20%<\/strong> in upo\u0161teva koli\u010dino beljakovin, to pa je predvsem odvisno od obsega treninga mo\u010di. Pri <strong>gradnji mi\u0161ic kalkulator nastavi kalori\u010dni prese\u017eek na 10%,<\/strong> kar povzro\u010di pove\u010danje mi\u0161i\u010dne mase in minimalno pove\u010danje telesne ma\u0161\u010dobe. Tudi s ciljem vzdr\u017eevanja maksimalne kondicije bo kalkulator predlagal optimalen vnos kalorij in hranil.<\/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\">Katch-McArdlejeva ena\u010dba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mo\u0161ki in \u017eenske: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (Fat Free Mass) &#8211; telesna te\u017ea brez ma\u0161\u010dobe<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mifflin-St. Jeoreva ena\u010dba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mo\u0161ki: 10 x telesna te\u017ea (kg) + 6,25 x vi\u0161ina (cm) \u2013 5 x starost (v letih) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017denske: 10 x telesna te\u017ea (kg) + 6,25 x vi\u0161ina (cm) \u2013 5 x starost (v letih) \u2013 161<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koli\u010dina potrebnih kalorij in hranil z uporabo spletnega kalkulatorja ali formule <strong>morda ne bo natan\u010dno odra\u017eala va\u0161ih trenutnih potreb po energiji<\/strong>, saj obstajajo \u0161tevilni drugi dejavniki, ki jih kalkulator in formule ne morejo upo\u0161tevati. <strong>Vsak \u010dlovek ima nekoliko druga\u010dno genetsko sestavo, hormonsko delovanje, hitrost presnove in je v druga\u010dnem fizi\u010dnem in psihi\u010dnem stanju.<\/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\">Edini zanesljiv in trajen na\u010din za uspe\u0161no doseganje cilja je spremljanje samega sebe skozi \u010das<\/strong> in temu primerno vedno prilagodite tudi vnos kalorij.<\/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=\"kako-shujsati-pridobiti-misice-in-pravilno-izmeriti-napredek\">Kako shuj\u0161ati, pridobiti mi\u0161ice in pravilno izmeriti napredek?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Nekega jutra se <strong>v enakih pogojih stehtajte in si izmerite obseg telesa<\/strong> okoli pasu, trebuha in bokov.<\/li><li>Nato 2 tedna u\u017eivajte priporo\u010deno koli\u010dino kalorij in makrohranil, ki jih predlaga spletni kalkulator.<\/li><li><strong data-rich-text-format-boundary=\"true\">\u010cez 2 tedna (na isti dan v tednu in pod enakimi pogoji) preverite, izmerite<\/strong> in opazujte, kaj se je zgodilo z izmerjenimi \u0161tevilkami. Bi morali shuj\u0161ati, a \u0161e vedno niste izgubili niti centimetra okoli trebuha, pasu ali bokov? Od izra\u010dunanega \u0161tevila kalorij<strong> od\u0161tejte 250 kalorij<\/strong>. Bi morali pridobivati na telesni te\u017ei, a se va\u0161 obseg ne pove\u010duje? V tem primeru izra\u010dunanemu \u0161tevilu kalorij <strong>dodajte<\/strong> \u0161e <strong>250 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">Isti postopek ponovite \u010dez 2 tedna<\/strong>. Hkrati pa pazite, da <strong>vnos kalorij bele\u017eite iskreno in natan\u010dno<\/strong>. Uspete lahko le, \u010de ste do sebe \u010dim bolj odkriti in po\u0161teni.<\/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.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Preberite ve\u010d o vnosu kalorij<\/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>Z na\u0161im spletnim kalkulatorjem izra\u010dunajte svoje priporo\u010dene dnevne kalorije in vnos makro \u017eivil za huj\u0161anje, rast mi\u0161ic ali ohranjanje zdrave te\u017ee in postave.<\/p>\n","protected":false},"author":65,"featured_media":347720,"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":[124],"tags":[6555,6375,6687,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-343223","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitnes-kalkulatorji","8":"tag-fitnes-kalkulator","9":"tag-hujsanje","10":"tag-kalorije-sl","11":"tag-rast-misicne-mase-sl","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>Spletni kalkulator za izra\u010dun vnosa energije in makrohranil - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako hitro bi morali shuj\u0161ati? 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