{"id":408058,"date":"2023-02-14T14:23:02","date_gmt":"2023-02-14T13:23:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=408058"},"modified":"2023-03-20T09:29:36","modified_gmt":"2023-03-20T08:29:36","slug":"calcolatore-online-dell-apporto-energetico-e-dei-macronutrienti","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/calcolatore-online-dell-apporto-energetico-e-dei-macronutrienti\/","title":{"rendered":"Calcolatore online dell\u2019apporto energetico e dei macronutrienti"},"content":{"rendered":"\n<h2 class=\"is-style-default wp-block-heading\" id=\"what-should-your-energy-and-macronutrient-intake-be-if-you-want-to-lose-weight-or-gain-muscle\">Quale dovrebbe essere il tuo apporto energetico e di macronutrienti se vuoi perdere peso o far crescere i muscoli? <\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Un calcolatore online dei macronutrienti <strong>ti aiuter\u00e0 a determinare il tuo apporto energetico medio giornaliero<\/strong> in base ai tuoi obiettivi, stile di vita o tipo e volume delle attivit\u00e0 sportive. \u00c8 l\u2019apporto energetico totale proveniente da cibo di qualit\u00e0 che conta di pi\u00f9 in termini di composizione corporea e prestazione sportiva. <strong>Vuoi perdere peso, aumentare la massa muscolare, o rimanere in forma?<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>Il nostro esclusivo calcolatore di macronutrienti ti consiglier\u00e0 quale dovrebbe essere il tuo apporto di proteine, carboidrati e grassi<\/strong> per aiutarti a raggiungere i tuoi obiettivi pi\u00f9 facilmente.<\/span><\/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=\"how-to-use-the-online-macronutrient-calculator\">Come utilizzare il calcolatore di macronutrienti online?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Inserisci le informazioni sulla tua et\u00e0, genere, altezza e peso nella scheda.<\/li><li>Se conosci la tua percentuale di grasso corporeo, inseriscila nella scheda. Questo render\u00e0 pi\u00f9 accurato il calcolo.<\/li><li>Controlla qual \u00e8 il tuo obiettivo: rimanere in forma, perdere peso, o aumentare la massa muscolare?<\/li><li>Seleziona la descrizione pi\u00f9 accurata del tuo lavoro e della tua routine quotidiana cliccando nella casella di testo sotto questa domanda. <\/li><li>Controlla le attivit\u00e0 sportive che pratichi abitualmente durante la settimana. Per un calcolo pi\u00f9 accurato, inserisci quante ore alla settimana dedichi attivamente all\u2019attivit\u00e0 sportiva selezionata. Da questo punto di vista, c\u2019\u00e8 molta differenza tra trascorrere 2 ore in palestra, ma allenarsi attivamente solo per un\u2019ora. Quando porti il cursore del mouse sopra un punto interrogativo, visualizzerai una lista di attivit\u00e0 sportive collegate al gruppo di sport selezionato. Se non hai trovato il tuo sport nella lista, cerca di inserirlo il pi\u00f9 accuratamente possibile osservando la sua somiglianza agli altri sport. <\/li><li>Successivamente il calcolatore online dei macronutrienti calcoler\u00e0 l\u2019apporto energetico consigliato e la quantit\u00e0 dei singoli macronutrienti in grammi. <\/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=\"how-does-the-online-macronutrient-calculator-work\">Come funziona il calcolatore online dei macronutrienti?<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400\">Per stabilire l\u2019apporto energetico e di macronutrienti ottimale per la perdita di peso, sviluppo muscolare, o mantenimento della forma fisica, bisognerebbe determinare il valore del metabolismo basale. <strong>Se conosci la percentuale del tuo grasso corporeo, il calcolatore esegue il calcolo pi\u00f9 accurato<\/strong> utilizzando l\u2019equazione Katch-McArdle. <strong>Se non conosci questa cifra, il calcolatore utilizza l&#8217;equazione pi\u00f9 accurata per calcolarlo senza sapere la percentuale di grasso corporeo<\/strong>, ovvero Mifflin-St Jeor.<\/span><\/li><li><span style=\"font-weight: 400\"><strong>Per un calcolo il pi\u00f9 possibile accurato, \u00e8 necessario determinare con massima precisione il coefficiente del livello di attivit\u00e0 fisica (PAL)<\/strong> in cui l\u2019errore che si commette pi\u00f9 frequentemente \u00e8 il calcolo del fabbisogno energetico (generalmente la produzione di energia \u00e8 soggettivamente sovrastimata). \u00c8 abbastanza difficile stimare e determinare precisamente il coefficiente. Il nostro calcolatore rende questo passaggio il pi\u00f9 facile possibile. I<strong>l coefficiente PAL \u00e8 composto da due parti.<\/strong> La prima si concentra sulle <strong>esigenze di lavoro\/studio e lo stile di vita in generale<\/strong>. La seconda parte riguarda <strong>le attivit\u00e0 sportive<\/strong> che sono svolte regolarmente e con una chiara intenzione. Il calcolatore prender\u00e0 in considerazione il tuo stile di vita, volume e tipo di attivit\u00e0 sportive intraprese nell\u2019arco di una settimana e basandosi su queste informazioni aumenter\u00e0 adeguatamente l\u2019apporto energetico e di macronutrienti consigliato che ne deriva.&nbsp;&nbsp;<\/span><\/li><li><span style=\"font-weight: 400\"><strong>Il passaggio finale \u00e8 aggiungere l\u2019energia di cui l\u2019organismo ha bisogno per processare i nutrienti.<\/strong> In una dieta sana mista media, questa cifra \u00e8 uguale a circa <strong>il 10% dell\u2019apporto energetico totale.<\/strong><\/span><\/li><li><span style=\"font-weight: 400\">Poi <strong>il calcolatore mostra<\/strong> l\u2019apporto energetico e nutritivo consigliato in relazione all\u2019obiettivo scelto. <strong>Quando si perde peso, il calcolatore regola automaticamente il deficit calorico del 20%<\/strong> e tiene conto della quantit\u00e0 di proteine, dipendente soprattutto dal volume dell\u2019allenamento della forza. Quando <strong>si costruisce la massa muscolare, il calcolatore imposta il surplus calorico al 10%<\/strong>, che consegue in un aumento della massa muscolare e un aumento minimo del grasso corporeo. Anche con l\u2019obiettivo di mantenere la condizione massima, il calcolatore proporr\u00e0 l\u2019apporto energetico e nutritivo ottimale.&nbsp;<\/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>Equazione Katch-McArdle:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Uomini e donne: 21,6 x FFM (kg) + 370<\/li><\/ul>\n\n\n\n<p>FFM (Fat Free Mass) &#8211; peso corporeo privo di grasso <\/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\">Equazione Mifflin-St. Jeor:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Uomini: 10 x peso (kg) + 6.25 x altezza (cm) \u2013 5 x et\u00e0 (in anni) + 5<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Donne: 10 x peso (kg) + 6.25 x altezza (cm) \u2013 5 x et\u00e0 (in anni) &#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 style=\"font-weight: 400\">La quantit\u00e0 di energia e nutrienti necessaria usando un calcolatore online o una formula <strong>potrebbe non rispecchiare accuratamente il tuo fabbisogno energetico attuale<\/strong>, dato che entrano in gioco tanti altri fattori che i calcolatori e le formule non possono tenere in considerazione. <strong>Ogni persona ha un patrimonio genetico, funzioni ormonali, tasso metabolico leggermente diversi ed \u00e8 in una diversa forma fisica e psicologica.&nbsp;<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>L\u2019unico modo possibile per raggiungere il proprio obiettivo con successo \u00e8 monitorare se stessi nel tempo<\/strong> e, di conseguenza, regolare sempre il proprio apporto energetico.<\/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=\"how-to-lose-weight-gain-muscle-and-measure-progress-properly\">Come perdere peso, far crescere i muscoli e misurare i propri progressi correttamente?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400\"><strong>Una mattina, nelle stesse condizioni, pesati e misura la circonferenza del corpo<\/strong> attorno alla vita, addome e fianchi.<\/span><\/li><li>Poi assumi per 2 settimane la quantit\u00e0 di energia e macronutrienti consigliata che ti ha suggerito il calcolatore online. <\/li><li><span style=\"font-weight: 400\"><strong>Dopo 2 settimane, nello stesso giorno della settimana e nelle stesse condizioni, considera, misura<\/strong> e osserva cosa \u00e8 successo ai valori misurati. Dovresti perdere peso, ma non hai perso nessun centimetro della circonferenza del corpo? <strong>Riduci il tuo apporto energetico di 250 calorie. <\/strong>Dovresti aumentare, ma non stai aumentando di peso, e la circonferenza del corpo non si sta espandendo? Allora <strong>aggiungi altre 250 kcal<\/strong> al tuo apporto energetico.&nbsp;<\/span><\/li><li><span style=\"font-weight: 400\"><strong>Ripeti la stessa procedura dopo altre 2 settimane.<\/strong> Allo stesso tempo, assicurati di star <strong>registrando il tuo apporto energetico con onest\u00e0 e con accuratezza.<\/strong> Si pu\u00f2 avere successo solo se si \u00e8 il pi\u00f9 possibile onesti e corretti con se stessi.<\/span><\/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\" style=\"border-radius:0px\">Scopri di pi\u00f9 a proposito dell&#8217;apporto energetico<\/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>Calcola le tue calorie e i macronutrienti giornalieri consigliati per la perdita di peso, la crescita muscolare o il mantenimento di un fisico e peso sano con il nostro calcolatore online. <\/p>\n","protected":false},"author":65,"featured_media":374347,"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":[7897],"tags":[7954,7926,7984,7898],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-408058","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-calcolatori","8":"tag-calcolatore-fitness","9":"tag-calorie","10":"tag-crescita-della-massa-muscolare","11":"tag-perdita-di-peso","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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