{"id":643080,"date":"2024-11-25T10:00:00","date_gmt":"2024-11-25T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=643080"},"modified":"2024-11-26T22:17:09","modified_gmt":"2024-11-26T21:17:09","slug":"co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/","title":{"rendered":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Co_je_bazalny_metabolizmus\" title=\"\u010co je baz\u00e1lny metabolizmus?\">\u010co je baz\u00e1lny metabolizmus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Je_bazalny_metabolizmus_rovnaky_ako_celkovy_denny_kaloricky_vydaj\" title=\"Je baz\u00e1lny metabolizmus rovnak\u00fd ako celkov\u00fd denn\u00fd kalorick\u00fd v\u00fddaj?\">Je baz\u00e1lny metabolizmus rovnak\u00fd ako celkov\u00fd denn\u00fd kalorick\u00fd v\u00fddaj?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Ako_sa_vypocita_bazalny_metabolizmus\" title=\"Ako sa vypo\u010d\u00edta baz\u00e1lny metabolizmus?\">Ako sa vypo\u010d\u00edta baz\u00e1lny metabolizmus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Da_sa_bazalny_metabolizmus_zmerat\" title=\"D\u00e1 sa baz\u00e1lny metabolizmus zmera\u0165?\">D\u00e1 sa baz\u00e1lny metabolizmus zmera\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Co_ovplyvnuje_hodnotu_bazalneho_metabolizmu\" title=\"\u010co ovplyv\u0148uje hodnotu baz\u00e1lneho metabolizmu?\">\u010co ovplyv\u0148uje hodnotu baz\u00e1lneho metabolizmu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Vieme_zvacsit_bazalny_metabolizmus\" title=\"Vieme zv\u00e4\u010d\u0161i\u0165 baz\u00e1lny metabolizmus?\">Vieme zv\u00e4\u010d\u0161i\u0165 baz\u00e1lny metabolizmus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Potrebujem_vediet_svoj_bazalny_metabolizmus_ked_chcem_schudnut\" title=\"Potrebujem vedie\u0165 svoj baz\u00e1lny metabolizmus, ke\u010f chcem schudn\u00fa\u0165?\">Potrebujem vedie\u0165 svoj baz\u00e1lny metabolizmus, ke\u010f chcem schudn\u00fa\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O baz\u00e1lnom metabolizme po\u010dujeme neust\u00e1le. Viete v\u0161ak, \u010do to vlastne je? \u010co znamen\u00e1, ke\u010f v\u00e1m niekto povie, \u017ee v\u00e1\u0161 baz\u00e1ln\u00fd metabolizmus je 1300 kcal? Toto \u010d\u00edslo n\u00e1m hovor\u00ed, ak\u00e9 minim\u00e1lne mno\u017estvo energie na\u0161e telo potrebuje. Vyvst\u00e1va v\u0161ak jedna d\u00f4le\u017eit\u00e1 ot\u00e1zka. Sta\u010d\u00ed n\u00e1m to? Dnes si na to spolu odpovieme a pritom odhal\u00edme napr\u00edklad aj to, \u010di ho dok\u00e1\u017eeme zr\u00fdchli\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_bazalny_metabolizmus\"><\/span>\u010co je baz\u00e1lny metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina z n\u00e1s u\u017e o \u0148om po\u010dula, ale nie ka\u017ed\u00fd vie, o \u010do vlastne ide. <strong>Baz\u00e1lny metabolizmus, <\/strong>zn\u00e1my aj pod skratkou<strong> BMR <\/strong>(<em>Basal Metabolic Rate<\/em>), si m\u00f4\u017eete predstavi\u0165 ako energiu, ktor\u00fa telo potrebuje pre svoj<strong> \u201eudr\u017eiavac\u00ed re\u017eim\u201c. <\/strong>Prakticky je to mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 s\u00fa potrebn\u00e9 na <strong>pre\u017eitie,<\/strong> preto\u017ee t\u00fato energiu vyu\u017e\u00edva pre funkciu<strong> z\u00e1kladn\u00fdch org\u00e1nov. <\/strong>Telo sp\u00e1li to\u013eko energie len<strong> z\u00e1kladn\u00fdmi vit\u00e1lnymi funkciami, <\/strong>ako je napr\u00edklad d\u00fdchanie alebo pumpovanie srdca.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1s prekvap\u00ed, ko\u013eko kal\u00f3ri\u00ed potrebujeme len na&nbsp; to, aby n\u00e1\u0161 organizmus spr\u00e1vne fungoval. U be\u017en\u00e9ho \u010dloveka, ktor\u00fd je priemerne akt\u00edvny, BMR tvor\u00ed a\u017e zhruba <strong>50 \u2013 65 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho v\u00fddaja. <\/strong>Napr\u00edklad pri kalorickej potrebe 2000 kcal m\u00f4\u017ee pokojne a\u017e 1300 kcal predstavova\u0165 baz\u00e1lny metabolizmus. Preto si zapam\u00e4tajte, \u017ee ak aj pr\u00e1ve ne\u0161portujete a m\u00e1te leniv\u00fd de\u0148, va\u0161e telo si prirodzene \u017eiada energiu a je to v poriadku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00fdtate sa, pre\u010do vlastne potrebujete vedie\u0165 hodnotu svojho BMR? Na \u010do t\u00fato inform\u00e1ciu vyu\u017eijete? Prakticky, v ka\u017edodennom \u017eivote je to len tak\u00e1 zauj\u00edmavos\u0165, ktor\u00e1 s vami ur\u010dite nijak nezato\u010d\u00ed. Ove\u013ea viac sa v\u0161ak hod\u00ed vtedy, ke\u010f si potrebujete <strong>vypo\u010d\u00edta\u0165 svoj energetick\u00fd pr\u00edjem.<\/strong> \u010ci u\u017e chcete <a href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>schudn\u00fa\u0165<\/strong><\/a><strong> <\/strong>alebo <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nabra\u0165 svaly<\/strong><\/a><strong>, <\/strong>t\u00e1to cesta by mala ide\u00e1lne za\u010da\u0165 v\u00fdpo\u010dtom <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">optim\u00e1lneho kalorick\u00e9ho pr\u00edjmu<\/a>. A prv\u00fdm krokom k nemu je pr\u00e1ve zistenie ve\u013ekosti baz\u00e1lneho metabolizmu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/sk_viktoria_vajdova_042023_20-1.jpeg\" alt=\"\u010co je baz\u00e1lny metabolizmus?\" class=\"wp-image-643081\" title=\"\u010co je baz\u00e1lny metabolizmus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_viktoria_vajdova_042023_20-1.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_viktoria_vajdova_042023_20-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00fd je rozdiel medzi baz\u00e1lnym a pokojov\u00fdm metabolizmom?<\/h3>\n\n\n\n<p>E\u0161te predt\u00fdm, ne\u017e sa pust\u00edme do \u010fal\u0161\u00edch tajov baz\u00e1lneho metabolizmu, mus\u00edme si ujasni\u0165 jednu vec.<strong> Baz\u00e1lny metabolizmus nie je pokojov\u00fd metabolizmus (RMR &#8211; <\/strong><strong><em>Resting Metabolic Rate<\/em><\/strong><strong>). <\/strong>Aj ke\u010f je be\u017en\u00e9, \u017ee sa tieto pojmy zamie\u0148aj\u00fa, hod\u00ed sa pozna\u0165 rozdiel. Obidva \u00fadaje hovoria o mno\u017estve energie, ktor\u00e9 telo vyd\u00e1, ke\u010f je v pokoji. Rozdiel ale tkvie v tom, ak\u00e9 podmienky pr\u00e1ve na telo vpl\u00fdvaj\u00fa.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Baz\u00e1lny metabolizmus<\/strong> je v\u00fddaj energie v maxim\u00e1lnom pokoji. Podmienkou je, \u017ee pri jeho meran\u00ed mus\u00ed \u010dlovek le\u017ea\u0165, mus\u00ed by\u0165 nala\u010dno aspo\u0148 10 hod\u00edn, by\u0165 chv\u00ed\u013eu po zobuden\u00ed a nach\u00e1dza\u0165 sa v tmavej miestnosti s regulovanou teplotou. Hodnotu baz\u00e1lneho metabolizmu vieme prakticky z\u00edska\u0165 len v kontrolovan\u00fdch laborat\u00f3rnych podmienkach. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pokojov\u00fd metabolizmus, <\/strong>zn\u00e1my pod skratkou RMR (<em>Resting Metabolic Rate<\/em>), je jednoducho energia sp\u00e1len\u00e1 v <strong>\u010dase minim\u00e1lnej aktivity. <\/strong>M\u00f4\u017eeme si to predstavi\u0165 tak, \u017ee RMR predstavuje energiu, ktor\u00fa vyd\u00e1me, ke\u010f sme napr\u00edklad cel\u00fd de\u0148 zatvoren\u00ed doma, le\u017e\u00edme na gau\u010di pred telev\u00edzorom a ob\u010das prejdeme do druhej miestnosti.&nbsp; T\u00fdm p\u00e1dom je <strong>RMR vy\u0161\u0161\u00ed ako BMR,<\/strong> a to zhruba <strong>o 10 %.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to teda vyzer\u00e1 tak, \u017ee s\u00edce hovor\u00edme o <strong>baz\u00e1lnom metabolizme, <\/strong>ale v skuto\u010dnosti ide sk\u00f4r o <strong>pokojov\u00fd metabolizmus.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"768\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-1124x768.jpg\" alt=\"Ak\u00fd je rozdiel medzi baz\u00e1lnym a pokojov\u00fdm metabolizmom? \" class=\"wp-image-643172\" title=\"Ak\u00fd je rozdiel medzi baz\u00e1lnym a pokojov\u00fdm metabolizmom? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-1124x768.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-1536x1050.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-2048x1400.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_bazalny_metabolizmus_rovnaky_ako_celkovy_denny_kaloricky_vydaj\"><\/span>Je baz\u00e1lny metabolizmus rovnak\u00fd ako celkov\u00fd denn\u00fd kalorick\u00fd v\u00fddaj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Be\u017ene sa st\u00e1va, \u017ee sa niekto pust\u00ed do v\u00fdpo\u010dtu svojho <strong>ide\u00e1lneho denn\u00e9ho kalorick\u00e9ho pr\u00edjmu <\/strong>a skon\u010d\u00ed u\u017e vtedy, ke\u010f sa dozvie, ak\u00fd m\u00e1 <strong>baz\u00e1lny (pokojov\u00fd) metabolizmus. <\/strong>Potom, napr\u00edklad pri v\u00fdsledku 1400 kcal, sa sna\u017e\u00ed denne zjes\u0165 presne tak\u00e9 mno\u017estvo kal\u00f3ri\u00ed v dobrej viere, \u017ee rob\u00ed pre seba to najlep\u0161ie. Vy u\u017e v\u0161ak teraz viete, \u017ee to nesta\u010d\u00ed. \u010cloveku s BMR\/RMR 1400 kcal by sta\u010dili tieto kal\u00f3rie len vtedy, keby sa cel\u00fd de\u0148 v\u00e1\u013eal doma a takmer ni\u010d nerobil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Akon\u00e1hle sa v\u0161ak oble\u010die a prejde sa len napr\u00edklad p\u00e1r min\u00fat do obchodu, u\u017e vtedy sa jeho potreba energie zvy\u0161uje. Nehovoriac o tom, \u017ee aj samotn\u00e9 jedenie a tr\u00e1venie jedla spotrebov\u00e1va kal\u00f3rie. Aby sme si to zhrnuli, \u010di u\u017e pravidelne <strong>\u0161portujete <\/strong>alebo ste<strong> akt\u00edvni len minim\u00e1lne,<\/strong> mno\u017estvo kal\u00f3ri\u00ed len na \u00farovni baz\u00e1lneho metabolizmu<strong> nie je pre va\u0161e telo dostato\u010dn\u00e9.<\/strong> \u010eal\u0161\u00edmi aktivitami, ktor\u00fdm sa dennodenne venujete, sa toti\u017e celkov\u00fd v\u00fddaj energie zvy\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,46435,46912,53755,64381\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010dasti tvoria celkov\u00fd denn\u00fd kalorick\u00fd v\u00fddaj?<\/h3>\n\n\n\n<p><strong>Celkov\u00fd denn\u00fd v\u00fddaj energie (TDEE &#8211; <\/strong><strong><em>Total Daily Energy Expenditure<\/em><\/strong><strong>) <\/strong>si m\u00f4\u017eete predstavi\u0165 ako tak\u00fd poctiv\u00fd hamburger s nieko\u013ek\u00fdmi vrstvami dobr\u00f4t. Jeho z\u00e1kladom je <strong>m\u00e4so <\/strong>\u2013 v na\u0161om pr\u00edpade <strong>baz\u00e1lny (pokojov\u00fd) metabolizmus. <\/strong>Kompletn\u00fd hamburger v\u0161ak v sebe m\u00e1 e\u0161te aj zeleninu, syr, om\u00e1\u010dku a \u010fal\u0161ie ingrediencie. Podobne je to aj s<strong> celkov\u00fdm energetick\u00fdm pr\u00edjmom. <\/strong>Aby bol \u00fapln\u00fd, nesta\u010d\u00ed n\u00e1m zapo\u010d\u00edta\u0165 do neho len energiu potrebn\u00fa na z\u00e1kladn\u00e9 \u017eivotn\u00e9 funkcie. Mus\u00edme k nej prida\u0165 aj kal\u00f3rie sp\u00e1len\u00e9 pri<strong> in\u00fdch \u010dinnostiach.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Z \u010doho sa sklad\u00e1 celkov\u00fd denn\u00fd energetick\u00fd v\u00fddaj?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Baz\u00e1lny metabolizmus <\/strong>(BMR \u2013 <em>Basal Metabolic Rate<\/em>) je teda mno\u017estvo energie, ktor\u00e9 potrebujeme na udr\u017eanie z\u00e1kladn\u00fdch funkci\u00ed tela. Je to ale mno\u017estvo energie, ktor\u00e9 by sme vydali len v maxim\u00e1lne kontrolovan\u00fdch podmienkach.&nbsp;<\/li>\n\n\n\n<li><strong>Pokojov\u00fd metabolizmus<\/strong> (RMR \u2013 <em>Resting Metabolic Rate<\/em>) je vlastne <strong>baz\u00e1lny metabolizmus nav\u00fd\u0161en\u00fd o 10 %<\/strong> a ide o energiu, ktor\u00fa na\u0161e telo spotrebuje pri maxim\u00e1lnom pokoji v be\u017en\u00fdch dom\u00e1cich podmienkach. Be\u017ene predstavuje zhruba <strong>60 \u2013 75 %<\/strong> celkov\u00fdch sp\u00e1len\u00fdch kal\u00f3ri\u00ed za de\u0148. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Termick\u00fd efekt potravy <\/strong>(TEF \u2013 <em>Thermic Effect of Food<\/em>) s\u00fa kal\u00f3rie, ktor\u00e9 na\u0161e telo vyu\u017eije na tr\u00e1venie potravy. Typicky predstavuje zhruba <strong>10 % celkov\u00e9ho energetick\u00e9ho v\u00fddaja <\/strong>pri be\u017enej zmie\u0161anej strave<strong>. <\/strong>Napr\u00edklad, ak denne sp\u00e1lime 2000 kcal, cca 200 kcal z toho sa vyu\u017eije len na spracovanie prijatej potravy. Pre zauj\u00edmavos\u0165, bielkoviny maj\u00fa najvy\u0161\u0161\u00ed TEF zo v\u0161etk\u00fdch makro\u017eiv\u00edn, a to okolo 20 \u2013 30 %. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Termick\u00fd efekt be\u017en\u00fdch denn\u00fdch aktiv\u00edt <\/strong>(NEAT \u2013 <em>Non-exercise Activity Thermogenesis<\/em>) je energia, ktor\u00fa vyd\u00e1me pri ka\u017edodenn\u00fdch \u010dinnostiach. Ide napr\u00edklad o <strong>ch\u00f4dzu do pr\u00e1ce, obliekanie sa, upratovanie<\/strong> a pod.&nbsp;<\/li>\n\n\n\n<li><strong>Termick\u00fd efekt aktivity<\/strong> (EAT \u2013 <em>Exercise Activity Thermogenesis<\/em>) s\u00fa kal\u00f3rie sp\u00e1len\u00e9 pri <strong>cielenej fyzickej aktivite.<\/strong> Patr\u00ed sem energia, ktor\u00fa vyd\u00e1me pri <strong>tr\u00e9ningoch <\/strong>a <strong>\u0161portovan\u00ed.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve posledn\u00e9 dve zlo\u017eky energetick\u00e9ho v\u00fddaja &#8211; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NEAT <\/strong>a <strong>EAT<\/strong><\/a> s\u00fa tie, ktor\u00e9 m\u00f4\u017eeme <strong>najviac ovplyvni\u0165.<\/strong> Pod\u013ea toho, ko\u013eko sa denne h\u00fdbeme, m\u00f4\u017eu tvori\u0165 <strong>20 %,<\/strong> ale pokojne aj <strong>50 % celkov\u00e9ho denn\u00e9ho v\u00fddaja energie. <\/strong>To sa hod\u00ed vedie\u0165 napr\u00edklad vtedy, ke\u010f si chceme kontrolova\u0165 hmotnos\u0165 alebo chudn\u00fa\u0165 \u2013 hlavne mno\u017estvom pohybu ovplyvn\u00edme, ko\u013eko energie bude na\u0161e telo spa\u013eova\u0165.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-1124x750.jpeg\" alt=\"Zlo\u017eky denn\u00e9ho kalorick\u00e9ho v\u00fddaja\" class=\"wp-image-643114\" title=\"Zlo\u017eky denn\u00e9ho kalorick\u00e9ho v\u00fddaja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_sa_vypocita_bazalny_metabolizmus\"><\/span>Ako sa vypo\u010d\u00edta baz\u00e1lny metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete vedie\u0165, ko\u013eko energie va\u0161e telo potrebuje? V tom pr\u00edpade mus\u00edte za\u010da\u0165 v\u00fdpo\u010dtom baz\u00e1lneho (pokojov\u00e9ho) metabolizmu. M\u00f4\u017eete si ho vypo\u010d\u00edta\u0165 aj sami, sta\u010d\u00ed v\u00e1m na to len zobra\u0165 do ruky kalkula\u010dku a pozna\u0165 svoju<strong> v\u00fd\u0161ku, hmotnos\u0165<\/strong> a <strong>vek.<\/strong> Potom zost\u00e1va zvoli\u0165 si jednu z dostupn\u00fdch <strong>rovn\u00edc na v\u00fdpo\u010det BMR<\/strong> a m\u00f4\u017eete sa pusti\u0165 do matematiky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ktor\u00e9 rovnice sa pou\u017e\u00edvaj\u00fa naj\u010dastej\u0161ie?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Harris-Benedictova rovnica<\/h4>\n\n\n\n<p>T\u00e1to rovnica je najzn\u00e1mej\u0161ia a najpou\u017e\u00edvanej\u0161ia, a to aj napriek tomu, \u017ee vznikla pred viac ako 100 rokmi, konkr\u00e9tne v roku 1918. Odvtedy bola raz v roku 1984 upraven\u00e1 a t\u00e1to verzia sa pou\u017e\u00edva a\u017e do dne\u0161n\u00e9ho d\u0148a. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako, ako \u010fal\u0161ie vzorce, aj tento berie oh\u013ead na <strong>pohlavie, <\/strong>a preto je v\u00fdpo\u010det <strong>odli\u0161n\u00fd pre mu\u017eov a \u017eeny.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Harris-Benedictova rovnica pre \u017eeny:<\/strong>&nbsp;BMR = (9,247 x hmotnos\u0165 v kg) + (3,098 x v\u00fd\u0161ka v cm) &#8211; (4,33 x vek) + 447,593<\/li>\n\n\n\n<li><strong>Harris-Benedictova rovnica pre mu\u017eov:<\/strong>&nbsp;BMR = (13,397 x hmotnos\u0165 v kg) + (4,799 x v\u00fd\u0161ka v cm) &#8211; (5,677 x vek) + 88,362<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teraz si prakticky uk\u00e1\u017eeme, ako sa t\u00fdmto vzorcom vypo\u010d\u00edta baz\u00e1lny metabolizmus u 30-ro\u010dnej \u017eeny s v\u00fd\u0161kou 170 cm a hmotnos\u0165ou 70 kg.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = (9,247 x<strong> 70 kg<\/strong>) + (3,098 x <strong>170 cm<\/strong>) &#8211; (4,33 x <strong>30 rokov<\/strong>) + 447,593 =<strong> 1491,643 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea Harris-Benedictovej rovnice potrebuje t\u00e1to \u017eena cca 1492 kal\u00f3ri\u00ed len na to, aby udr\u017eala svoje telo funk\u010dn\u00e9 a zdrav\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Mifflin-St Jeorova rovnica<\/h4>\n\n\n\n<p>Mifflin-St Jeorova rovnica s\u00edce nie je tak\u00e1 zn\u00e1ma, ako predch\u00e1dzaj\u00faci v\u00fdpo\u010det, ale dnes je pova\u017eovan\u00e1 za <strong>presnej\u0161iu.<\/strong> Zauj\u00edmav\u00e9 je, \u017ee tie\u017e ide o revidovan\u00fa Harris-Benedictovu rovnicu. Mifflin-St Jeor ju upravil v roku 1990 a v\u00fdpo\u010det vyzer\u00e1 nasledovne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mifflin-St Jeorova rovnica pre \u017eeny:<\/strong> BMR = (9,99 x hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (4,92 x vek) &#8211; 161<\/li>\n\n\n\n<li><strong>Mifflin-St Jeorova rovnica pre mu\u017eov:<\/strong> BMR = (9,99 x hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (4,92 x vek) + 5&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00fd baz\u00e1lny metabolizmus m\u00e1 pod\u013ea nej rovnak\u00e1 30-ro\u010dn\u00e1 \u017eena s 170 cm a 70 kg?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = (9,99 x <strong>70 kg<\/strong>) + (6,25 x <strong>170 cm<\/strong>) &#8211; (4,92 x <strong>30 rokov<\/strong>) &#8211; 161 =<strong> 1453,2 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, v\u00fdsledok je o nieko\u013eko kal\u00f3ri\u00ed ni\u017e\u0161\u00ed, ako pri predch\u00e1dzaj\u00facej rovnici. Pr\u00e1ve to je t\u00e1 odchylka, ktor\u00e1 rob\u00ed Mifflin-St Jeorov v\u00fdpo\u010det o nie\u010do presnej\u0161\u00ed ako Harris-Benedictov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie rovnice pozn\u00e1me?<\/h4>\n\n\n\n<p>Predch\u00e1dzaj\u00face dva vzorce nie s\u00fa tie jedin\u00e9, ktor\u00fdmi si m\u00f4\u017eeme vypo\u010d\u00edta\u0165 baz\u00e1lny metabolizmus. Odborn\u00edci pri\u0161li aj s \u010fal\u0161\u00edmi rovnicami a najzn\u00e1mej\u0161ie z nich s\u00fa nasleduj\u00face.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Pre \u017eeny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Pre mu\u017eov<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Katch-McArdlov vzorec (2006)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 370 + 21,6 x akt\u00edvna telesn\u00e1 hmotnos\u0165 (FFM &#8211; <em>Fat Free Mass<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">pou\u017e\u00edva sa rovnak\u00fd vzorec<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>rovnice vyvinut\u00e9 FAO\/WHO (r. 1985)*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (8,7 x hmotnos\u0165 v kg) + 829<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (11,6 x hmotnos\u0165 v kg) + 879<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Owenova rovnica (1986)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 795 + (7,18 x hmotnos\u0165 v kg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 879 + (10,2 x hmotnos\u0165 v kg)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>*pre \u013eud\u00ed vo veku 30 \u2013 60 rokov<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ktor\u00fa rovnicu si vybra\u0165?<\/h3>\n\n\n\n<p>Ke\u010f si chcete vypo\u010d\u00edta\u0165 svoj baz\u00e1lny metabolizmus, m\u00f4\u017ee by\u0165 celkom dilema, po ktorom vzorci siahnu\u0165. Hoci je najzn\u00e1mej\u0161ia<strong> Harris-Benedictova rovnica, <\/strong>odborn\u00edci hovoria, \u017ee <strong>baz\u00e1lny metabolizmus nadhodnocuje o zhruba 5 %.<\/strong> O nie\u010do presnej\u0161\u00ed je <strong>Mifflin-St Jeorov vzorec.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Variantom je tie\u017e <strong>pou\u017ei\u0165 viacer\u00e9 rovnice<\/strong> a ich v\u00fdsledky medzi sebou<strong> porovna\u0165,<\/strong> pr\u00edpadne <strong>spriemerova\u0165. <\/strong>V kone\u010dnom d\u00f4sledku nebude medzi t\u00fdmito hodnotami a\u017e tak\u00fd ve\u013ek\u00fd rozdiel. Ako ste videli vy\u0161\u0161ie, v\u00fdsledn\u00e1 hodnota BMR sa medzi dvoma najzn\u00e1mej\u0161\u00edmi rovnicami l\u00ed\u0161ila len o p\u00e1r desiatok kcal.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by ste si v\u0161ak radi u\u0161etrili po\u010d\u00edtanie, porovn\u00e1vanie aj priemerovanie, vieme v\u00e1m to u\u013eah\u010di\u0165. M\u00f4\u017eete si pom\u00f4c\u0165 na\u0161ou <a href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online BMR kalkula\u010dkou<\/a>, ktor\u00e1 zist\u00ed hodnotu v\u00e1\u0161ho baz\u00e1lneho metabolizmu za v\u00e1s.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Da_sa_bazalny_metabolizmus_zmerat\"><\/span>D\u00e1 sa baz\u00e1lny metabolizmus zmera\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zatia\u013e \u010do si v\u00e4\u010d\u0161ina z n\u00e1s svoj baz\u00e1lny metabolizmus po\u010d\u00edta pomocou rovn\u00edc, existuj\u00fa aj \u0161peci\u00e1lne pr\u00edstroje, ktor\u00fdmi sa d\u00e1 mera\u0165. Toto meranie prebieha v laborat\u00f3rnych podmienkach a samozrejme, je \u010faleko presnej\u0161ie, ako v\u00fdpo\u010det. V\u00fdsledok sa m\u00f4\u017ee l\u00ed\u0161i\u0165 o zhruba<strong> 10 \u2013 20 %. <\/strong>Je to ale ve\u013emi individu\u00e1lne, z\u00e1le\u017e\u00ed na veku, pohlav\u00ed a \u010fal\u0161\u00edch faktoroch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nepriamu kalorimetriu<\/strong> si predstavte ako tak\u00fd <strong>dychov\u00fd test. <\/strong>Analyzuje mno\u017estvo <strong>vd\u00fdchnut\u00e9ho kysl\u00edka <\/strong>a <strong>vyd\u00fdchnut\u00e9ho oxidu uhli\u010dit\u00e9ho, <\/strong>pod\u013ea \u010doho sa d\u00e1 stanovi\u0165, ko\u013eko energie telo spotrebuje na svoje z\u00e1kladn\u00e9 funkcie.&nbsp;<\/li>\n\n\n\n<li><strong>Priama kalorimetria<\/strong> zas meria <strong>celkov\u00e9 teplo, <\/strong>ktor\u00e9 telo vyprodukuje. Meranie prebieha v tzv. <strong>kalorimetrickej komore,<\/strong> kde s\u00fa dokonale nastaven\u00e9 a kontrolovan\u00e9 podmienky prostredia. T\u00e1to met\u00f3da sa pou\u017e\u00edva len v \u0161pecializovan\u00fdch v\u00fdskumn\u00fdch centr\u00e1ch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_ovplyvnuje_hodnotu_bazalneho_metabolizmu\"><\/span>\u010co ovplyv\u0148uje hodnotu baz\u00e1lneho metabolizmu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sme si povedali, \u017ee pokia\u013e chceme zv\u00fd\u0161i\u0165 svoj celkov\u00fd energetick\u00fd v\u00fddaj, naj\u013eah\u0161ie to urob\u00edme tak, \u017ee prid\u00e1me na mno\u017estve<strong> ka\u017edodenn\u00e9ho pohybu. <\/strong>Ale aby ste nenadobudli zl\u00fd dojem \u2013 aj baz\u00e1lny metabolizmus sa predsa len d\u00e1 ovplyvni\u0165. Navy\u0161e, maj\u00fa na\u0148ho efekt aj \u010fal\u0161ie faktory, kv\u00f4li ktor\u00fdm sa u ka\u017ed\u00e9ho z n\u00e1s trochu l\u00ed\u0161i.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vek<\/h3>\n\n\n\n<p>Tie\u017e si mysl\u00edte, \u017ee star\u0161\u00ed \u013eudia sa \u0165a\u017e\u0161ie zbavuj\u00fa nadbyto\u010dn\u00fdch kilogramov kv\u00f4li <strong>pomal\u0161iemu metabolizmu?<\/strong> Nie je to a\u017e tak jednozna\u010dn\u00e9, ale predsa len je na tom trochu pravdy. Baz\u00e1lny metabolizmus sa s<strong> prib\u00fadaj\u00facim vekom<\/strong> typicky naozaj<strong> spoma\u013euje.<\/strong> S\u00favis\u00ed to hlavne s <strong>poklesom svalovej hmoty. <\/strong>T\u00e1 je toti\u017e energeticky n\u00e1ro\u010dnej\u0161ia a ak jej m\u00e1me menej, m\u00e1 to dopad aj na zn\u00ed\u017eenie baz\u00e1lneho metabolizmu. Prekvapen\u00edm v\u0161ak m\u00f4\u017ee by\u0165, \u017ee BMR nekles\u00e1 a\u017e tak ve\u013emi, ako si mnoh\u00ed myslia. V\u00fdskumy ukazuj\u00fa, \u017ee od. <strong>30. roku \u017eivota sa zni\u017euje pribli\u017ene o 1 \u2013 2 % ka\u017ed\u00fdch desa\u0165 rokov. <\/strong>Pokles tam teda je, ale nie tak ve\u013ek\u00fd, aby sme mohli z \u0165a\u017e\u0161ieho zhadzovania kilogramov vini\u0165 pomal\u00fd metabolizmus. Chyba je tak aj v tomto pr\u00edpade v\u00e4\u010d\u0161inou v <strong>nespr\u00e1vnom \u017eivotnom \u0161t\u00fdle.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete vedie\u0165 viac o tom, kedy sa spoma\u013euje metabolizmus? V tom pr\u00edpade je pre v\u00e1s \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V akom veku doch\u00e1dza a spomaleniu metabolizmu? Ove\u013ea nesk\u00f4r, ako by sa mohlo predpoklada\u0165.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pohlavie<\/h3>\n\n\n\n<p><strong>Mu\u017ei maj\u00fa typicky vy\u0161\u0161ie BMR ako \u017eeny, <\/strong>a to kv\u00f4li <strong>v\u00e4\u010d\u0161iemu podielu svalov <\/strong>a <strong>men\u0161iemu mno\u017estvu telesn\u00e9ho tuku. <\/strong>Samozrejme, nemus\u00ed to plati\u0165 v\u017edy. Napr\u00edklad svalnat\u00e1 \u0161portovky\u0148a m\u00f4\u017ee ma\u0165 BMR vy\u0161\u0161\u00ed ako mu\u017e, ktor\u00fd nie je akt\u00edvny a ne\u0161portuje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zlo\u017eenie tela<\/h3>\n\n\n\n<p>Vy\u0161\u0161\u00ed baz\u00e1lny metabolizmus maj\u00fa vo v\u0161eobecnosti t\u00ed \u013eudia, ktor\u00ed maj\u00fa <strong>v\u00e4\u010d\u0161\u00ed podiel svalovej hmoty. <\/strong>Ako sme si u\u017e povedali, svaly s\u00fa <strong>energeticky n\u00e1ro\u010dnej\u0161ie ako tukov\u00e9 tkanivo. <\/strong>Spa\u013euj\u00fa viac kal\u00f3ri\u00ed, a to aj ke\u010f s\u00fa v <strong>pokoji.<\/strong> Pre predstavu, kilogram svalov sp\u00e1li za de\u0148 pribli\u017ene 13 kal\u00f3ri\u00ed, zatia\u013e \u010do kg tuku len zhruba 4 \u2013 5 kcal. Preto svalnatej\u0161\u00ed \u010dlovek spa\u013euje viac kal\u00f3ri\u00ed ako ten, ktor\u00fd m\u00e1 m\u00e1lo svalov, a to aj ke\u010f sa pr\u00e1ve neh\u00fdbe. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Fyzick\u00e1 aktivita<\/h3>\n\n\n\n<p>Aj ke\u010f samotn\u00fd baz\u00e1lny metabolizmu nezah\u0155\u0148a energiu sp\u00e1len\u00fa pri pohybe, pravideln\u00e1 fyzick\u00e1 aktivita m\u00e1 na neho tie\u017e vplyv. Znova to s\u00favis\u00ed so <strong>svalmi. <\/strong>Akt\u00edvne svaly toti\u017e<strong> spa\u013euj\u00fa viac energie,<\/strong> a tak \u0161portuj\u00faci \u013eudia maj\u00fa vy\u0161\u0161\u00ed energetick\u00fd v\u00fddaj ako t\u00ed, ktor\u00ed sa h\u00fdbu len minim\u00e1lne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Horm\u00f3ny<\/h3>\n\n\n\n<p>Mnoh\u00e9 horm\u00f3ny, ktor\u00e9 zabezpe\u010duj\u00fa hladk\u00fa \u010dinnos\u0165 n\u00e1\u0161ho tela, maj\u00fa efekt aj na to, ko\u013eko energie spa\u013eujeme. R\u00fdchlos\u0165 metabolizmu ovplyv\u0148uje napr\u00edklad tak\u00fd <strong>stresov\u00fd horm\u00f3n kortizol<\/strong>. Ke\u010f je dlhodobo <strong>zv\u00fd\u0161en\u00fd, <\/strong>m\u00f4\u017ee sa odrazi\u0165 na<strong> pomal\u0161om metabolizme. <\/strong>Naopak, pri zv\u00fd\u0161enej hladine <strong>katecholam\u00ednov <\/strong>(adrenal\u00edn a noradrenal\u00edn) sa baz\u00e1lny metabolizmus <strong>zr\u00fdch\u013euje. <\/strong>Telo uvo\u013e\u0148uje viac t\u00fdchto horm\u00f3nov pri ak\u00fatnom strese alebo napr\u00edklad cvi\u010den\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S BMR sa zahr\u00e1va aj <strong>horm\u00f3n \u0161t\u00edtnej \u017e\u013eazy tyrox\u00edn. <\/strong>Jeho n\u00edzka hladina, typick\u00e1 pre <strong>hypotyre\u00f3zu <\/strong>(zn\u00ed\u017een\u00fa \u010dinnos\u0165 \u0161t\u00edtnej \u017e\u013eazy), spoma\u013euje baz\u00e1lny metabolizmus. Naopak, <strong>hypertyre\u00f3za <\/strong>ho zr\u00fdch\u013euje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Zdravotn\u00fd stav<\/h3>\n\n\n\n<p>Mysl\u00edte si, \u017ee ke\u010f ste chor\u00ed, mali by ste menej jes\u0165, preto\u017ee sa napr\u00edklad to\u013eko neh\u00fdbete? To m\u00e1 celkom \u010faleko od pravdy. Ochorenia, \u010di u\u017e r\u00f4zne infekcie, z\u00e1palov\u00e9 ochorenia alebo zranenia m\u00f4\u017eu naopak <strong>zv\u00fd\u0161i\u0165 va\u0161u potrebu energie. <\/strong>Telo ju toti\u017e potrebuje na <strong>regener\u00e1ciu <\/strong>a <strong>boj s ochoren\u00edm. <\/strong>Samozrejme, nie ka\u017ed\u00fd zdravotn\u00fd probl\u00e9m v\u00fdrazne zv\u00fd\u0161i potrebu kal\u00f3ri\u00ed, ale vo v\u0161eobecnosti plat\u00ed, \u017ee ke\u010f sme chor\u00ed, ur\u010dite by sme sa <strong>nemali v jedle obmedzova\u0165.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-1124x843.jpg\" alt=\"Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa baz\u00e1lny metabolizmus\" class=\"wp-image-643148\" title=\"Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa baz\u00e1lny metabolizmus\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vieme_zvacsit_bazalny_metabolizmus\"><\/span>Vieme zv\u00e4\u010d\u0161i\u0165 baz\u00e1lny metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z toho, \u010do sme si pr\u00e1ve povedali vypl\u00fdva, \u017ee aj samotn\u00fd baz\u00e1lny metabolizmus dok\u00e1\u017eeme \u010diasto\u010dne zv\u00fd\u0161i\u0165. V prvom rade bude v\u00fdkonnej\u0161\u00ed vtedy, ke\u010f budeme ma\u0165<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\"><strong>viac svalov<\/strong><\/a><strong>. <\/strong>Zapam\u00e4tajte si, \u010d\u00edm ste <strong>svalnatej\u0161\u00ed,<\/strong> t\u00fdm m\u00e1te<strong> vy\u0161\u0161\u00ed baz\u00e1lny metabolizmus. <\/strong>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite v pokoji v\u0161ak ovplyvn\u00ed aj to, ako \u010dasto a intenz\u00edvne sa <strong>h\u00fdbete <\/strong>a ak\u00e9mu \u0161portu sa venujete.<strong> <\/strong>Telo ur\u010dit\u00fa dobu po cvi\u010den\u00ed, a to hlavne po silovom tr\u00e9ningu, <strong>spa\u013euje viac energie. <\/strong>Svaly ju toti\u017e potrebuj\u00fa na regener\u00e1ciu. Cvi\u010den\u00edm si tak prakticky m\u00f4\u017eete na chv\u00ed\u013eu<strong> zr\u00fdchli\u0165 metabolizmus.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nespoliehajte sa v\u0161ak na to, \u017ee tromi silov\u00fdmi tr\u00e9ningami za t\u00fd\u017ede\u0148 si zr\u00fdchlite baz\u00e1lny metabolizmus a budete ma\u0165 vystaran\u00e9. Ke\u010f chcete zv\u00fd\u0161i\u0165 svoj denn\u00fd v\u00fddaj energie, je d\u00f4le\u017eit\u00e9 hlavne to, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite za cel\u00fd de\u0148. Preto je nesmierne d\u00f4le\u017eit\u00e9 h\u00fdba\u0165 sa aj mimo t\u00fa jednu hodinu, ktor\u00fa str\u00e1vite tr\u00e9ningom.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potrebujem_vediet_svoj_bazalny_metabolizmus_ked_chcem_schudnut\"><\/span>Potrebujem vedie\u0165 svoj baz\u00e1lny metabolizmus, ke\u010f chcem schudn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali, znalos\u0165 v\u00e1\u0161ho BMR je z\u00e1kladn\u00fd stavebn\u00fd kame\u0148 pri pl\u00e1novan\u00ed optim\u00e1lneho pr\u00edjmu energie, a to aj v pr\u00edpade v\u00fdpo\u010dtu <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00e9ho deficitu<\/strong><\/a><strong>.<\/strong> Ke\u010f pozn\u00e1te svoj BMR, m\u00f4\u017eete k nemu pripo\u010d\u00edta\u0165 energiu sp\u00e1len\u00fa tr\u00e1ven\u00edm, pohybom a v\u00fdsledn\u00fa hodnotu zn\u00ed\u017ei\u0165 o 10 \u2013 20 %, aby ste zistili, <strong>ko\u013eko kal\u00f3ri\u00ed denne prija\u0165 pri chudnut\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Detailn\u00fd postup, ktor\u00fdm si m\u00f4\u017eete tento energetick\u00fd pr\u00edjem vypo\u010d\u00edta\u0165, v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/strong><\/a><\/li>\n\n\n\n<li>S r\u00fdchlym v\u00fdpo\u010dtom v\u00e1m pom\u00f4\u017ee aj na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka<\/strong><\/a><strong>, <\/strong>ktor\u00e1 v\u00e1m rovno vypo\u010d\u00edta aj odpor\u00fa\u010dan\u00e9 mno\u017estvo bielkov\u00edn, sacharidov a tukov.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Baz\u00e1lny metabolizmus je <strong>z\u00e1kladn\u00e9 mno\u017estvo energie, <\/strong>ktor\u00e9 va\u0161e telo potrebuje pre svoju <strong>spr\u00e1vnu funkciu.<\/strong> Do ur\u010ditej miery je dan\u00fd <strong>pohlav\u00edm, horm\u00f3nmi <\/strong>alebo <strong>zdravotn\u00fdm stavom, <\/strong>ale vy sami ho m\u00f4\u017eete ovplyvni\u0165 hlavne<strong> zlo\u017een\u00edm tela <\/strong>a <strong>pohybom. <\/strong>Nem\u00fd\u013ete si ho v\u0161ak s celkov\u00fdm v\u00fddajom energie. Ten v sebe okrem baz\u00e1lneho metabolizmu skr\u00fdva aj energiu sp\u00e1len\u00fa pri <strong>tr\u00e1ven\u00ed <\/strong>a e\u0161te podstatnej\u0161ie \u2013 pri <strong>pohybe. <\/strong>A na\u010do to vlastne potrebujete vedie\u0165? Ak si chcete vypo\u010d\u00edta\u0165 svoj optim\u00e1lny kalorick\u00fd pr\u00edjem, za\u010dnite v\u00fdpo\u010dtom baz\u00e1lneho metabolizmu. Vyberte si t\u00fa spr\u00e1vnu rovnicu a m\u00f4\u017eete sa do toho pusti\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Objasnili sme v\u00e1m, ako je to s baz\u00e1lnym metabolizmom? Ak bol \u010dl\u00e1nok pre v\u00e1s u\u017eito\u010dn\u00fd, nenech\u00e1vajte si ho pre seba a zdie\u013eajte ho so svojimi priate\u013emi a zn\u00e1mymi.<\/p>\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Viete, \u010do je vlastne baz\u00e1lny metabolizmus? A je v\u00f4bec mo\u017en\u00e9 ho zr\u00fdchli\u0165? Odpovede na tieto ot\u00e1zky rovnako, ako aj to, ako ho \u010do najpresnej\u0161ie vypo\u010d\u00edta\u0165, v\u00e1m prezrad\u00ed \u010dl\u00e1nok. <\/p>\n","protected":false},"author":156,"featured_media":642987,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6125,6073,6055,6069,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-643080","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-kalorie","10":"tag-metabolizmus","11":"tag-strava","12":"tag-zdravie","13":"tag-zdravy-zivotny-styl","14":"filter_attribute-sport-a-cvicenie-lifestyle","15":"filter_attribute-stravovanie","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete vedie\u0165, ako zr\u00fdchli\u0165 metabolizmus? A ako zisti\u0165 baz\u00e1lny metabolizmus pre v\u00fdpo\u010det kalorick\u00e9ho deficitu? Pom\u00f4\u017ee v\u00e1m s t\u00fdm na\u0161a BMR kalkula\u010dka.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Chcete vedie\u0165, ako zr\u00fdchli\u0165 metabolizmus? A ako zisti\u0165 baz\u00e1lny metabolizmus pre v\u00fdpo\u010det kalorick\u00e9ho deficitu? Pom\u00f4\u017ee v\u00e1m s t\u00fdm na\u0161a BMR kalkula\u010dka.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-25T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-26T21:17:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?\",\"datePublished\":\"2024-11-25T09:00:00+00:00\",\"dateModified\":\"2024-11-26T21:17:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\"},\"wordCount\":3233,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"keywords\":[\"chudnutie\",\"kal\u00f3rie\",\"metabolizmus\",\"strava\",\"zdravie\",\"zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\",\"name\":\"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"datePublished\":\"2024-11-25T09:00:00+00:00\",\"dateModified\":\"2024-11-26T21:17:09+00:00\",\"description\":\"Chcete vedie\u0165, ako zr\u00fdchli\u0165 metabolizmus? A ako zisti\u0165 baz\u00e1lny metabolizmus pre v\u00fdpo\u010det kalorick\u00e9ho deficitu? Pom\u00f4\u017ee v\u00e1m s t\u00fdm na\u0161a BMR kalkula\u010dka.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed? - GymBeam Blog","description":"Chcete vedie\u0165, ako zr\u00fdchli\u0165 metabolizmus? A ako zisti\u0165 baz\u00e1lny metabolizmus pre v\u00fdpo\u010det kalorick\u00e9ho deficitu? Pom\u00f4\u017ee v\u00e1m s t\u00fdm na\u0161a BMR kalkula\u010dka.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/","og_type":"article","og_title":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed? - GymBeam Blog","og_description":"Chcete vedie\u0165, ako zr\u00fdchli\u0165 metabolizmus? A ako zisti\u0165 baz\u00e1lny metabolizmus pre v\u00fdpo\u010det kalorick\u00e9ho deficitu? Pom\u00f4\u017ee v\u00e1m s t\u00fdm na\u0161a BMR kalkula\u010dka.","og_url":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/","og_site_name":"GymBeam Blog","article_published_time":"2024-11-25T09:00:00+00:00","article_modified_time":"2024-11-26T21:17:09+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?","datePublished":"2024-11-25T09:00:00+00:00","dateModified":"2024-11-26T21:17:09+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/"},"wordCount":3233,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","keywords":["chudnutie","kal\u00f3rie","metabolizmus","strava","zdravie","zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/","url":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/","name":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","datePublished":"2024-11-25T09:00:00+00:00","dateModified":"2024-11-26T21:17:09+00:00","description":"Chcete vedie\u0165, ako zr\u00fdchli\u0165 metabolizmus? A ako zisti\u0165 baz\u00e1lny metabolizmus pre v\u00fdpo\u010det kalorick\u00e9ho deficitu? Pom\u00f4\u017ee v\u00e1m s t\u00fdm na\u0161a BMR kalkula\u010dka.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","width":1200,"height":628,"caption":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Baz\u00e1lny metabolizmus: Ako ho vypo\u010d\u00edta\u0165, zr\u00fdchli\u0165 a ak\u00fa rolu hr\u00e1 pri chudnut\u00ed?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/643080","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=643080"}],"version-history":[{"count":14,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/643080\/revisions"}],"predecessor-version":[{"id":643314,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/643080\/revisions\/643314"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/642987"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=643080"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=643080"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=643080"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=643080"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=643080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}