{"id":343247,"date":"2020-12-14T17:18:00","date_gmt":"2020-12-14T16:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=343247"},"modified":"2022-03-16T11:43:23","modified_gmt":"2022-03-16T10:43:23","slug":"online-kalkulator-unosa-energije-i-makronutrijenata","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/","title":{"rendered":"Online kalkulator unosa energije i makronutrijenata"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"koliki-bi-trebao-biti-vas-unos-energije-i-makronutrijenata-ako-zelite-smrsavjeti-ili-dobiti-misice\">Koliki bi trebao biti va\u0161 unos energije i makronutrijenata ako \u017eelite smr\u0161avjeti ili dobiti mi\u0161i\u0107e?<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Online kalkulator makronutrijenata <strong>pomo\u0107i \u0107e vam da odredite prosje\u010dan unos energije svaki dan<\/strong> u odnosu na va\u0161e ciljeve, na\u010din \u017eivota ili vrstu i opseg sportskih aktivnosti. Ukupni unos energije iz kvalitetne hrane najva\u017eniji je u smislu tjelesne gra\u0111e i sportskih performansi. <strong>\u017delite li smr\u0161avjeti, dobiti mi\u0161i\u0107e ili ostati u dobroj 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 jedinstveni kalkulator makronutrijenata savjetovat \u0107e vas koliki bi trebao biti unos proteina,<\/strong> <strong>ugljikohidrata i masti<\/strong> kako bi vam pomogao da lak\u0161e postignete svoje ciljeve.<\/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-koristiti-online-kalkulator-makronutrijenata\">Kako koristiti online kalkulator makronutrijenata?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>U obrazac unesite podatke o svojoj dobi, spolu, visini i te\u017eini.<\/li><li>Ako znate svoj postotak tjelesne masti, unesite ga u obrazac. To \u0107e prora\u010dun u\u010diniti preciznijim.<\/li><li>Provjerite koji je va\u0161 cilj. Je li odr\u017eavanje kondicije, gubitak kilograma ili dobivanje mi\u0161i\u0107a?<\/li><li>Odaberite najto\u010dniji opis svog posla i dnevne rutine klikom na okvir za unos teksta ispod ovog pitanja.<\/li><li>Ozna\u010dite sportske aktivnosti koje ina\u010de radite tijekom tjedna. Za najto\u010dniji izra\u010dun ispunite koliko sati tjedno aktivno provodite na odabranoj sportskoj aktivnosti. Iz ove perspektive, velika je razlika biti u teretani 2 sata, ali aktivno vje\u017ebati samo sat vremena. Kada pokaziva\u010dem mi\u0161a prelazite iznad upitnika, vidjet \u0107ete popis sportskih aktivnosti povezanih s odabranom skupinom sportova. Ako svoj sport niste prona\u0161li na popisu, poku\u0161ajte ga uvrstiti \u0161to to\u010dnije s obzirom na njegovu sli\u010dnost s drugim sportovima.<\/li><li>Online kalkulator makronutrijenata tada \u0107e izra\u010dunati preporu\u010deni unos energije i koli\u010dinu pojedinih makronutrijenata u gramima.<\/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                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\/\/-->\n<\/script>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"kako-funkcionira-online-kalkulator-makronutrijenata\">Kako funkcionira online kalkulator makronutrijenata?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Da bi se odredio optimalni unos energije i makronutrijenata za mr\u0161avljenje, dobivanje mi\u0161i\u0107a ili odr\u017eavanje kondicije, treba odrediti vrijednost bazalnog metabolizma. <strong>Ako znate % tjelesne masno\u0107e, kalkulator odabire to\u010dniji izra\u010dun<\/strong> pomo\u0107u Katch-McArdle jednad\u017ebe. Ako <strong>ne znate tu brojku, kalkulator \u0107e upotrijebiti najto\u010dniju jednad\u017ebu za izra\u010dunavanje bez poznavanja % tjelesne masti<\/strong>, Mifflin-St. Jeor.<\/li><li><strong data-rich-text-format-boundary=\"true\">Da bi se \u0161to preciznije izra\u010dunalo, potrebno je \u0161to preciznije odrediti koeficijent razine tjelesne aktivnosti (PAL)<\/strong> u kojem se naj\u010de\u0161\u0107e grije\u0161i u izra\u010dunu energetskih potreba (op\u0107enito je izlazna energija subjektivno precijenjena). Prili\u010dno je te\u0161ko precizno procijeniti i odrediti ovaj koeficijent. Na\u0161 kalkulator olak\u0161ava ovaj korak. <strong>PAL koeficijent sastoji se od 2 dijela<\/strong>. Prvi se fokusira na z<strong>ahtjeve zaposlenja\/studija i cjelokupni na\u010din \u017eivota<\/strong>. Drugi dio odnosi se <strong>sportske aktivnosti<\/strong> koje se provode redovito i s jasnom namjerom. Kalkulator \u0107e uzeti u obzir va\u0161 \u017eivotni stil, opseg i vrstu sportskih aktivnosti kojima ste se bavili u roku od tjedan dana i na temelju tih podataka adekvatno \u0107e pove\u0107ati rezultiraju\u0107i preporu\u010deni unos energije i makronutrijenata.<\/li><li><strong data-rich-text-format-boundary=\"true\">Posljednji korak je dodavanje energije koja je tijelu potrebna za obradu hranjivih sastojaka.<\/strong> Unutar prosje\u010dne mje\u0161ovite zdrave prehrane, ova brojka odgovara oko <strong>10 % ukupnog unosa energije.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Zatim kalkulator prikazuje<\/strong> preporu\u010deni unos energije i hranjivih sastojaka prema va\u0161em odabranom cilju. <strong>Kada mr\u0161avite, kalkulator automatski prilago\u0111ava kalorijski deficit od 20 %<\/strong> i uzima u obzir koli\u010dinu bjelan\u010devina, posebno ovisno o volumenu treninga snage. Prilikom<strong> izgradnje mi\u0161i\u0107a, kalkulator postavlja kalorijski vi\u0161ak na 10 %<\/strong>, \u0161to rezultira pove\u0107anjem mi\u0161i\u0107ne mase i minimalnim pove\u0107anjem tjelesne masti. \u010cak i s ciljem odr\u017eavanja maksimalnog stanja, kalkulator \u0107e predlo\u017eiti optimalan unos energije i hranjivih sastojaka.<\/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-McArdlova jednad\u017eba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mu\u0161karci i \u017eene: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (Fat Free Mass) &#8211; tjelesna te\u017eina bez masti<\/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. Jeorova jednad\u017eba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mu\u0161karci: 10 x tjelesna te\u017eina (kg) + 6,25 x visina (cm) &#8211; 5 x dob (u godinama) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017dene: 10 x tjelesna te\u017eina  (kg) + 6,25 x visina (cm) \u2013 5 x dob (u godinama) \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 energije i hranjivih sastojaka potrebnih za kori\u0161tenje online kalkulatora ili formule <strong>mo\u017eda ne\u0107e to\u010dno odra\u017eavati va\u0161e trenutne energetske potrebe<\/strong>, jer u obzir dolaze brojni drugi \u010dimbenici koje kalkulatori i formule ne mogu uzeti u obzir. <strong>Svaka osoba ima ne\u0161to druga\u010diji genetski sastav, hormonalnu funkciju, brzinu metabolizma i u razli\u010ditom je fizi\u010dkom i psiholo\u0161kom 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\">Jedini odr\u017eivi na\u010din da uspje\u0161no postignete svoj cilj je pra\u0107enje samoga sebe tijekom vremena<\/strong> te da u skladu s time uvijek prilagodite unos energije.<\/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-smrsavjeti-dobiti-misice-i-pravilno-izmjeriti-napredak\">Kako smr\u0161avjeti, dobiti mi\u0161i\u0107e i pravilno izmjeriti napredak?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Jednog jutra, <strong>pod istim uvjetima, izva\u017eite se i izmjerite opseg tijela<\/strong> oko struka, trbuha i bokova.<\/li><li>Zatim tijekom 2 tjedna konzumirajte preporu\u010denu koli\u010dinu energije i makronutrijenata koje je predlo\u017eio online kalkulator.<\/li><li><strong data-rich-text-format-boundary=\"true\">Za 2 tjedna, istog dana u tjednu i pod istim uvjetima, razmotrite, izmjerite<\/strong> i promatrajte \u0161to se dogodilo s o\u010ditanjima. Trebali biste mr\u0161avjeti, ali ne gubite centimetre oko opsega tijela? <strong>Smanjite 250 kalorija<\/strong> iz svojeg unosa energije. Trebali biste se debljati, ali se ne debljate, a opseg tijela se ne \u0161iri? Onda u svoj unos energije<strong> dodajte<\/strong> jo\u0161 <strong>250 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">Isti postupak ponovite za jo\u0161 2 tjedna.<\/strong> Istovremeno budite sigurni da<strong> svoj unos energije bilje\u017eite iskreno i precizno<\/strong>. Mo\u017eete uspjeti samo ako ste maksimalno iskreni i po\u0161teni prema sebi.<\/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.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noreferrer noopener\">Saznajte vi\u0161e o unosu energije<\/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>Izra\u010dunajte svoj preporu\u010deni dnevni unos kalorija i makronutrijenata za mr\u0161avljenje, rast mi\u0161i\u0107a ili odr\u017eavanje zdrave te\u017eine i tjelesne gra\u0111e pomo\u0107u na\u0161eg online kalkulatora.<\/p>\n","protected":false},"author":65,"featured_media":347711,"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":[136],"tags":[6548,6680,6368,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-343247","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulator","8":"tag-fitness-kalkulator-hr","9":"tag-kalorije-hr","10":"tag-mrsavljenje-hr","11":"tag-rast-misicne-mase-hr","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 kalkulator unosa energije i makronutrijenata - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko brzo biste trebali smr\u0161avjeti? 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