{"id":643479,"date":"2024-11-25T17:54:49","date_gmt":"2024-11-25T16:54:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=643479"},"modified":"2024-11-29T20:00:14","modified_gmt":"2024-11-29T19:00:14","slug":"co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/","title":{"rendered":"Baz\u00e1ln\u00ed metabolismus: Jak ho vypo\u010d\u00edtat, zrychlit a jakou roli hraje p\u0159i hubnut\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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Co_je_bazalni_metabolismus\" title=\"Co je baz\u00e1ln\u00ed metabolismus?\">Co je baz\u00e1ln\u00ed metabolismus?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Je_bazalni_metabolismus_stejny_jako_celkovy_denni_kaloricky_vydej\" title=\"Je baz\u00e1ln\u00ed metabolismus stejn\u00fd jako celkov\u00fd denn\u00ed kalorick\u00fd v\u00fddej?\">Je baz\u00e1ln\u00ed metabolismus stejn\u00fd jako celkov\u00fd denn\u00ed kalorick\u00fd v\u00fddej?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Jak_se_vypocita_bazalni_metabolismus\" title=\"Jak se vypo\u010d\u00edt\u00e1 baz\u00e1ln\u00ed metabolismus?\">Jak se vypo\u010d\u00edt\u00e1 baz\u00e1ln\u00ed metabolismus?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Da_se_bazalni_metabolismus_zmerit\" title=\"D\u00e1 se baz\u00e1ln\u00ed metabolismus zm\u011b\u0159it?\">D\u00e1 se baz\u00e1ln\u00ed metabolismus zm\u011b\u0159it?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Co_ovlivnuje_hodnotu_bazalniho_metabolismu\" title=\"Co ovliv\u0148uje hodnotu baz\u00e1ln\u00edho metabolismu?\">Co ovliv\u0148uje hodnotu baz\u00e1ln\u00edho metabolismu?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Dokazeme_zvysit_bazalni_metabolismus\" title=\"Dok\u00e1\u017eeme zv\u00fd\u0161it baz\u00e1ln\u00ed metabolismus?\">Dok\u00e1\u017eeme zv\u00fd\u0161it baz\u00e1ln\u00ed metabolismus?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Potrebuji_znat_svuj_bazalni_metabolismus_kdyz_chci_zhubnout\" title=\"Pot\u0159ebuji zn\u00e1t sv\u016fj baz\u00e1ln\u00ed metabolismus, kdy\u017e chci zhubnout?\">Pot\u0159ebuji zn\u00e1t sv\u016fj baz\u00e1ln\u00ed metabolismus, kdy\u017e chci zhubnout?<\/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.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O baz\u00e1ln\u00edm metabolismu sly\u0161\u00edme neust\u00e1le. V\u00edte ale, co to vlastn\u011b je? Co znamen\u00e1, kdy\u017e v\u00e1m n\u011bkdo \u0159ekne, \u017ee v\u00e1\u0161 baz\u00e1ln\u00ed metabolismus je 1 300 kcal? Toto \u010d\u00edslo n\u00e1m ud\u00e1v\u00e1, jak\u00e9 minim\u00e1ln\u00ed mno\u017estv\u00ed energie na\u0161e t\u011blo pot\u0159ebuje. Vyvst\u00e1v\u00e1 v\u0161ak jedna d\u016fle\u017eit\u00e1 ot\u00e1zka. Sta\u010d\u00ed n\u00e1m to? Dnes si na to spolu odpov\u00edme a odhal\u00edme p\u0159i tom t\u0159eba i to, jestli ho dok\u00e1\u017eeme zrychlit.<\/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_bazalni_metabolismus\"><\/span>Co je baz\u00e1ln\u00ed metabolismus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bt\u0161ina z n\u00e1s u\u017e o n\u011bm sly\u0161ela, ale ne ka\u017ed\u00fd v\u00ed, o co vlastn\u011b jde. <strong>Baz\u00e1ln\u00ed metabolismus<\/strong>, zn\u00e1m\u00fd tak\u00e9 pod zkratkou BMR (<em>Basal Metabolic Rate<\/em>), si m\u016f\u017eete p\u0159edstavit jako energii, kterou t\u011blo pot\u0159ebuje pro sv\u016fj <strong>\u201eudr\u017eovac\u00ed re\u017eim\u201c<\/strong>. Prakticky je to mno\u017estv\u00ed kalori\u00ed, kter\u00e9 jsou pot\u0159ebn\u00e9 k <strong>p\u0159e\u017eit\u00ed<\/strong>, proto\u017ee tuto energii vyu\u017e\u00edv\u00e1 organismus pro funkci <strong>z\u00e1kladn\u00edch org\u00e1n\u016f<\/strong>. T\u011blo sp\u00e1l\u00ed velk\u00e9 mno\u017estv\u00ed energie jen <strong>z\u00e1kladn\u00edmi vit\u00e1ln\u00edmi funkcemi<\/strong>, jako je nap\u0159\u00edklad d\u00fdch\u00e1n\u00ed nebo pumpov\u00e1n\u00ed srdce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, kolik kalori\u00ed pot\u0159ebujeme jen k tomu, aby n\u00e1\u0161 organismus spr\u00e1vn\u011b fungoval. U b\u011b\u017en\u00e9ho \u010dlov\u011bka, kter\u00fd je pr\u016fm\u011brn\u011b aktivn\u00ed, tvo\u0159\u00ed BMR zhruba a\u017e <strong>50\u201365 % celkov\u00e9ho denn\u00edho energetick\u00e9ho v\u00fddeje.<\/strong> Nap\u0159\u00edklad p\u0159i kalorick\u00e9 pot\u0159eb\u011b 2 000 kcal m\u016f\u017ee klidn\u011b a\u017e 1 300 kcal p\u0159edstavovat baz\u00e1ln\u00ed metabolismus. Proto si zapamatujte, \u017ee i tehdy, kdy\u017e nesportujete a m\u00e1te den pln\u00fd nicned\u011bl\u00e1n\u00ed, va\u0161e t\u011blo si p\u0159irozen\u011b \u017e\u00e1d\u00e1 energii \u2013 a je to tak v po\u0159\u00e1dku.<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>Pt\u00e1te se, pro\u010d vlastn\u011b pot\u0159ebujete zn\u00e1t hodnotu sv\u00e9ho BMR? K \u010demu tuto informaci vyu\u017eijete? V praktick\u00e9m ka\u017edodenn\u00edm \u017eivot\u011b je jen takov\u00e1 zaj\u00edmavost, kter\u00e1 v\u00e1s nijak nerozhod\u00ed. Mnohem v\u00edce se v\u0161ak hod\u00ed tehdy, kdy\u017e si pot\u0159ebujete <strong>vypo\u010d\u00edtat sv\u016fj energetick\u00fd p\u0159\u00edjem<\/strong>. A\u0165 u\u017e chcete <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zhubnout<\/strong><\/a>, nebo <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" class=\"ek-link\"><strong>nabrat svaly<\/strong><\/a>, tato cesta by m\u011bla ide\u00e1ln\u011b za\u010d\u00edt v\u00fdpo\u010dtem <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">optim\u00e1ln\u00edho kalorick\u00e9ho p\u0159\u00edjmu<\/a>. A prvn\u00edm krokem k n\u011bmu je pr\u00e1v\u011b zji\u0161t\u011bn\u00ed hodnoty baz\u00e1ln\u00edho metabolismu.<\/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=\"Co je baz\u00e1ln\u00ed metabolismus?\" class=\"wp-image-643081\" title=\"Co je baz\u00e1ln\u00ed metabolismus?\" 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\">Jak\u00fd je rozd\u00edl mezi baz\u00e1ln\u00edm a klidov\u00fdm metabolismem?<\/h3>\n\n\n\n<p>Je\u0161t\u011b p\u0159edt\u00edm, ne\u017e se pust\u00edme do dal\u0161\u00edch taj\u016f baz\u00e1ln\u00edho metabolismu, si mus\u00edme ujasnit jednu v\u011bc. <strong>Baz\u00e1ln\u00ed metabolismus nen\u00ed klidov\u00fd metabolismus<\/strong> <strong>(RMR \u2013 Resting Metabolic Rate)<\/strong>. I kdy\u017e je b\u011b\u017en\u00e9, \u017ee se tyto pojmy zam\u011b\u0148uj\u00ed, je dobr\u00e9 zn\u00e1t rozd\u00edl. Oba \u00fadaje hovo\u0159\u00ed o mno\u017estv\u00ed energie, kter\u00e9 t\u011blo vyd\u00e1v\u00e1, kdy\u017e je v klidu. Rozd\u00edl ale tkv\u00ed v tom, jak\u00e9 podm\u00ednky pr\u00e1v\u011b maj\u00ed na t\u011blo vliv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Baz\u00e1ln\u00ed metabolismus<\/strong> je v\u00fddej energie v maxim\u00e1ln\u00edm klidu. Podm\u00ednkou je, \u017ee p\u0159i jeho m\u011b\u0159en\u00ed mus\u00ed \u010dlov\u011bk le\u017eet, mus\u00ed b\u00fdt nala\u010dno alespo\u0148 10 hodin, b\u00fdt chv\u00edli po probuzen\u00ed a nach\u00e1zet se v tmav\u00e9 m\u00edstnosti s regulovanou teplotou. Hodnotu baz\u00e1ln\u00edho metabolismu lze prakticky z\u00edskat jen v kontrolovan\u00fdch laboratorn\u00edch podm\u00ednk\u00e1ch.<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>Klidov\u00fd metabolismus<\/strong>, zn\u00e1m\u00fd pod zkratkou RMR (<em>Resting Metabolic Rate<\/em>), je jednodu\u0161e energie sp\u00e1len\u00e1 <strong>v dob\u011b minim\u00e1ln\u00ed aktivity<\/strong>. M\u016f\u017eeme si to p\u0159edstavit tak, \u017ee RMR p\u0159edstavuje energii, kterou vyd\u00e1me, kdy\u017e jsme nap\u0159\u00edklad cel\u00fd den zav\u0159eni doma, le\u017e\u00edme na gau\u010di p\u0159ed televiz\u00ed a ob\u010das p\u0159ejdeme do druh\u00e9 m\u00edstnosti. T\u00edm p\u00e1dem je <strong>RMR vy\u0161\u0161\u00ed ne\u017e 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 tedy vypad\u00e1 tak, \u017ee sice mluv\u00edme o <strong>baz\u00e1ln\u00edm metabolismu<\/strong>, ale ve skute\u010dnosti jde sp\u00ed\u0161e o <strong>klidov\u00fd metabolismus.<\/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=\"Jak\u00fd je rozd\u00edl mezi baz\u00e1ln\u00edm a klidov\u00fdm metabolismem?\" class=\"wp-image-643172\" title=\"Jak\u00fd je rozd\u00edl mezi baz\u00e1ln\u00edm a klidov\u00fdm metabolismem?\" 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_bazalni_metabolismus_stejny_jako_celkovy_denni_kaloricky_vydej\"><\/span>Je baz\u00e1ln\u00ed metabolismus stejn\u00fd jako celkov\u00fd denn\u00ed kalorick\u00fd v\u00fddej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011b\u017en\u011b se st\u00e1v\u00e1, \u017ee se n\u011bkdo pust\u00ed do v\u00fdpo\u010dtu sv\u00e9ho <strong>ide\u00e1ln\u00edho denn\u00edho kalorick\u00e9ho p\u0159\u00edjmu<\/strong> a skon\u010d\u00ed u\u017e tehdy, kdy\u017e se dozv\u00ed, jak\u00fd m\u00e1 <strong>baz\u00e1ln\u00ed (klidov\u00fd) metabolismus<\/strong>. Potom, nap\u0159\u00edklad p\u0159i v\u00fdsledku 1 400 kcal, se sna\u017e\u00ed denn\u011b sn\u00edst p\u0159esn\u011b toto mno\u017estv\u00ed kalori\u00ed, a to v dobr\u00e9 v\u00ed\u0159e, \u017ee d\u011bl\u00e1 pro sebe to nejlep\u0161\u00ed. Vy u\u017e ale te\u010f v\u00edte, \u017ee to nesta\u010d\u00ed. \u010clov\u011bku s BMR\/RMR 1 400 kcal by sta\u010dily tyto kalorie jen tehdy, pokud by se cel\u00fd den v\u00e1lel doma a t\u00e9m\u011b\u0159 nic ned\u011blal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jakmile se ale obl\u00e9kne a projde se t\u0159eba jen p\u00e1r minut do obchodu, jeho pot\u0159eba energie se zvy\u0161uje. Nemluv\u011b o tom, \u017ee i samotn\u00fd p\u0159\u00edjem j\u00eddla a jeho tr\u00e1ven\u00ed spot\u0159ebov\u00e1v\u00e1 kalorie. Abychom si to tedy shrnuli, a\u0165 u\u017e pravideln\u011b <strong>sportujete<\/strong>, nebo jste <strong>aktivn\u00ed jen minim\u00e1ln\u011b<\/strong>, mno\u017estv\u00ed kalori\u00ed jen na \u00farovni baz\u00e1ln\u00edho metabolismu <strong>nen\u00ed pro va\u0161e t\u011blo dostate\u010dn\u00e9<\/strong>. Dal\u0161\u00edmi aktivitami, kter\u00fdm se dennodenn\u011b v\u011bnujete, se toti\u017e celkov\u00fd v\u00fddej 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=\"60667,81421,54646,5968,5383,74083,28396,6503,5250,28689,28936\" ><\/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\">Jak\u00e9 \u010d\u00e1sti tvo\u0159\u00ed celkov\u00fd denn\u00ed kalorick\u00fd v\u00fddej?<\/h3>\n\n\n\n<p><strong>Celkov\u00fd denn\u00ed v\u00fddej energie (TDEE \u2013 <em>Total Daily Energy Expenditure<\/em>)<\/strong> si m\u016f\u017eete p\u0159edstavit jako takov\u00fd poctiv\u00fd hamburger s n\u011bkolika vrstvami dobrot. Jeho z\u00e1kladem je <strong>maso<\/strong> \u2013 v na\u0161em p\u0159\u00edpad\u011b <strong>baz\u00e1ln\u00ed (klidov\u00fd) metabolismus<\/strong>. Kompletn\u00ed hamburger v\u0161ak v sob\u011b m\u00e1 je\u0161t\u011b zeleninu, s\u00fdr, om\u00e1\u010dku a dal\u0161\u00ed ingredience. Podobn\u011b je to i s <strong>celkov\u00fdm energetick\u00fdm p\u0159\u00edjmem<\/strong>. Aby byl \u00fapln\u00fd, nesta\u010d\u00ed n\u00e1m zapo\u010d\u00edtat do n\u011bj jen energii pot\u0159ebnou pro z\u00e1kladn\u00ed \u017eivotn\u00ed funkce. Mus\u00edme k n\u00ed p\u0159idat i kalorie sp\u00e1len\u00e9 p\u0159i <strong>jin\u00fdch \u010dinnostech.<\/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 \u010deho se skl\u00e1d\u00e1 celkov\u00fd denn\u00ed energetick\u00fd v\u00fddej?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Baz\u00e1ln\u00ed metabolismus<\/strong> (BMR \u2013 <em>Basal Metabolic Rate<\/em>) je tedy mno\u017estv\u00ed energie, kter\u00e9 pot\u0159ebujeme k udr\u017een\u00ed z\u00e1kladn\u00edch funkc\u00ed t\u011bla. Je to ale z\u00e1rove\u0148 mno\u017estv\u00ed energie, kter\u00e9 bychom vydali jen v maxim\u00e1ln\u011b kontrolovan\u00fdch podm\u00ednk\u00e1ch.<\/li>\n\n\n\n<li><strong>Klidov\u00fd metabolismus<\/strong> (RMR \u2013 <em>Resting Metabolic Rate<\/em>) je vlastn\u011b <strong>baz\u00e1ln\u00ed metabolismus nav\u00fd\u0161en\u00fd o 10 %<\/strong> a jedn\u00e1 se o energii, kterou na\u0161e t\u011blo spot\u0159ebuje p\u0159i maxim\u00e1ln\u00edm klidu v b\u011b\u017en\u00fdch dom\u00e1c\u00edch podm\u00ednk\u00e1ch. B\u011b\u017en\u011b p\u0159edstavuje zhruba <strong>60\u201375 %<\/strong> celkov\u00fdch sp\u00e1len\u00fdch kalori\u00ed za den.<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>) jsou kalorie, kter\u00e9 na\u0161e t\u011blo vyu\u017eije k tr\u00e1ven\u00ed potravy. Typicky p\u0159edstavuje zhruba <strong>10 % celkov\u00e9ho energetick\u00e9ho v\u00fddeje<\/strong> p\u0159i b\u011b\u017en\u00e9 sm\u00ed\u0161en\u00e9 strav\u011b. Nap\u0159\u00edklad pokud denn\u011b sp\u00e1l\u00edme 2 000 kcal, cca 200 kcal z toho se vyu\u017eije jen na zpracov\u00e1n\u00ed p\u0159ijat\u00e9 potravy. Pro zaj\u00edmavost, b\u00edlkoviny maj\u00ed nejvy\u0161\u0161\u00ed TEF ze v\u0161ech makro\u017eivin, a to kolem 20\u201330 %.<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 b\u011b\u017en\u00fdch denn\u00edch aktivit<\/strong> (NEAT \u2013 <em>Non-exercise Activity Thermogenesis<\/em>) je energie, kterou vyd\u00e1me p\u0159i ka\u017edodenn\u00edch \u010dinnostech. Jedn\u00e1 se nap\u0159\u00edklad o <strong>ch\u016fzi do pr\u00e1ce, obl\u00e9k\u00e1n\u00ed se, \u00faklid<\/strong> apod.<\/li>\n\n\n\n<li><strong>Termick\u00fd efekt aktivity<\/strong> (EAT \u2013 <em>Exercise Activity Thermogenesis<\/em>) jsou kalorie sp\u00e1len\u00e9 p\u0159i <strong>c\u00edlen\u00e9 fyzick\u00e9 aktivit\u011b<\/strong>. Pat\u0159\u00ed sem energie, kterou vyd\u00e1me p\u0159i <strong>tr\u00e9ninc\u00edch<\/strong> a <strong>sportov\u00e1n\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\u00e1v\u011b posledn\u00ed dv\u011b slo\u017eky energetick\u00e9ho v\u00fddeje \u2013 <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NEAT a EAT<\/strong><\/a> jsou ty, kter\u00e9 m\u016f\u017eeme <strong>nejv\u00edce ovlivnit<\/strong>. Podle toho, jak moc se denn\u011b h\u00fdbeme, mohou tvo\u0159it <strong>20 %<\/strong>, ale klidn\u011b i <strong>50 %<\/strong> <strong>celkov\u00e9ho denn\u00edho v\u00fddeje energie<\/strong>. To je dobr\u00e9 v\u011bd\u011bt nap\u0159. tehdy, kdy\u017e chceme m\u00edt pod kontrolou hmotnost nebo chceme hubnout \u2013 p\u0159edev\u0161\u00edm mno\u017estv\u00edm pohybu tedy ovlivn\u00edme, kolik energie bude na\u0161e t\u011blo spalovat.<\/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=\"Slo\u017eky denn\u00edho kalorick\u00e9ho v\u00fddeje\" class=\"wp-image-643114\" title=\"Slo\u017eky denn\u00edho kalorick\u00e9ho v\u00fddeje\" 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=\"Jak_se_vypocita_bazalni_metabolismus\"><\/span>Jak se vypo\u010d\u00edt\u00e1 baz\u00e1ln\u00ed metabolismus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete v\u011bd\u011bt, kolik energie va\u0161e t\u011blo pot\u0159ebuje? V tom p\u0159\u00edpad\u011b mus\u00edte za\u010d\u00edt v\u00fdpo\u010dtem baz\u00e1ln\u00edho (klidov\u00e9ho) metabolismu. M\u016f\u017eete si jej vypo\u010d\u00edtat i sami, sta\u010d\u00ed v\u00e1m k tomu jen vz\u00edt do ruky kalkula\u010dku a zn\u00e1t svoji <strong>v\u00fd\u0161ku<\/strong>, <strong>hmotnost<\/strong> a <strong>v\u011bk<\/strong>. Potom zb\u00fdv\u00e1 zvolit jednu z dostupn\u00fdch <strong>rovnic pro v\u00fdpo\u010det BMR<\/strong> a m\u016f\u017eete se pustit do po\u010d\u00edt\u00e1n\u00ed.<\/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\">Kter\u00e9 rovnice se pou\u017e\u00edvaj\u00ed nej\u010dast\u011bji?<\/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 rovnice<\/h4>\n\n\n\n<p>Tato rovnice je nejzn\u00e1m\u011bj\u0161\u00ed a nejpou\u017e\u00edvan\u011bj\u0161\u00ed, a to i p\u0159esto, \u017ee vznikla p\u0159ed v\u00edce ne\u017e 100 lety, konkr\u00e9tn\u011b v roce 1918. Od t\u00e9 doby byla v roce 1984 jednou upravena a tato upraven\u00e1 verze se pou\u017e\u00edv\u00e1 a\u017e do dne\u0161n\u00edho dne.<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>Stejn\u011b jako dal\u0161\u00ed vzorce i tento bere ohled na <strong>pohlav\u00ed<\/strong>, a proto je v\u00fdpo\u010det <strong>odli\u0161n\u00fd pro mu\u017ee a \u017eeny<\/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 rovnice pro \u017eeny<\/strong>: BMR = (9,247 x hmotnost v kg) + (3,098 x v\u00fd\u0161ka v cm) &#8211; (4,33 x v\u011bk) + 447,593<\/li>\n\n\n\n<li><strong>Harris-Benedictova rovnice pro mu\u017ee<\/strong>: BMR = (13,397 x hmotnost v kg) + (4,799 x v\u00fd\u0161ka v cm) &#8211; (5,677 x v\u011bk) + 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>Nyn\u00ed si prakticky uk\u00e1\u017eeme, jak se s t\u00edmto vzorcem vypo\u010d\u00edt\u00e1 baz\u00e1ln\u00ed metabolismus u 30let\u00e9 \u017eeny o v\u00fd\u0161ce 170 cm a hmotnosti 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 let<\/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>Podle Harris-Benedictovy rovnice pot\u0159ebuje tato \u017eena cca 1 492 kalori\u00ed jen k tomu, aby udr\u017eela sv\u00e9 t\u011blo funk\u010dn\u00ed a zdrav\u00e9.<\/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 rovnice<\/h4>\n\n\n\n<p>Mifflin-St Jeorova rovnice sice nen\u00ed tak zn\u00e1m\u00e1 jako p\u0159edchoz\u00ed v\u00fdpo\u010det, ale dnes je pova\u017eov\u00e1na za <strong>p\u0159esn\u011bj\u0161\u00ed<\/strong>. Zaj\u00edmav\u00e9 je, \u017ee jde tak\u00e9 o revidovanou Harris-Benedictovu rovnici. Mifflin-St Jeor ji upravil v roce 1990 a v\u00fdpo\u010det vypad\u00e1 n\u00e1sledovn\u011b.<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 rovnice pro \u017eeny<\/strong>: BMR = (9,99 x hmotnost v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (4,92 x v\u011bk) &#8211; 161<\/li>\n\n\n\n<li><strong>Mifflin-St Jeorova rovnice pro mu\u017ee<\/strong>: BMR = (9,99 x hmotnost v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (4,92 x v\u011bk) + 5<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00fd baz\u00e1ln\u00ed metabolismus m\u00e1 podle n\u00ed stejn\u00e1 30let\u00e1 \u017eena se 170 cm a 70 kg?<\/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 let<\/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>Jak vid\u00edte, v\u00fdsledek je o n\u011bkolik kalori\u00ed ni\u017e\u0161\u00ed ne\u017e u p\u0159edchoz\u00ed rovnice. Pr\u00e1v\u011b to je ta odchylka, kter\u00e1 d\u011bl\u00e1 Mifflin-St Jeor\u016fv v\u00fdpo\u010det o n\u011bco p\u0159esn\u011bj\u0161\u00ed ne\u017e Harris-Benedict\u016fv.<\/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\">Jak\u00e9 dal\u0161\u00ed rovnice zn\u00e1me?<\/h4>\n\n\n\n<p>P\u0159edchoz\u00ed dva vzorce nejsou jedin\u00e9, pomoc\u00ed kter\u00fdch si m\u016f\u017eeme vypo\u010d\u00edtat baz\u00e1ln\u00ed metabolismus. Odborn\u00edci p\u0159i\u0161li i s dal\u0161\u00edmi rovnicemi a nejzn\u00e1m\u011bj\u0161\u00ed z nich jsou n\u00e1sleduj\u00edc\u00ed.<\/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\">Pro \u017eeny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pro mu\u017ee<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Katch-McArdle vzorec (2006)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 370 + 21,6 x aktivn\u00ed t\u011blesn\u00e1 hmotnost (FFM &#8211; <em>Fat Free Mass<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">pou\u017e\u00edv\u00e1 se stejn\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 hmotnost v kg) + 829<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (11,6 x hmotnost v kg) + 879<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Owenova rovnice (1986)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 795 + (7,18 x hmotnost v kg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 879 + (10,2 x hmotnost 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>*pro lidi ve v\u011bku 30\u201360 let<\/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\">Kterou rovnici si vybrat?<\/h3>\n\n\n\n<p>Kdy\u017e si chcete vypo\u010d\u00edtat sv\u016fj baz\u00e1ln\u00ed metabolismus, m\u016f\u017ee b\u00fdt docela dilema, po kter\u00e9m vzorci s\u00e1hnout. P\u0159esto\u017ee je nejzn\u00e1m\u011bj\u0161\u00ed <strong>Harris-Benedictova rovnice<\/strong>, odborn\u00edci \u0159\u00edkaj\u00ed, \u017ee <strong>baz\u00e1ln\u00ed metabolismus nadhodnocuje zhruba o 5 %<\/strong>. O n\u011bco p\u0159esn\u011bj\u0161\u00ed je <strong>Mifflin-St Jeor\u016fv vzorec.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost\u00ed je tak\u00e9 <strong>pou\u017e\u00edt v\u00edce rovnic<\/strong> a jejich v\u00fdsledky mezi sebou <strong>porovnat<\/strong>, p\u0159\u00edpadn\u011b <strong>zpr\u016fm\u011brovat<\/strong>. V kone\u010dn\u00e9m d\u016fsledku nebude mezi t\u011bmito hodnotami a\u017e tak velk\u00fd rozd\u00edl. Jak jste vid\u011bli v\u00fd\u0161e, v\u00fdsledn\u00e1 hodnota BMR se mezi dv\u011bma nejzn\u00e1m\u011bj\u0161\u00edmi rovnicemi li\u0161ila jen o p\u00e1r des\u00edtek kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete vyhnout po\u010d\u00edt\u00e1n\u00ed, porovn\u00e1v\u00e1n\u00ed i pr\u016fm\u011brov\u00e1n\u00ed, dok\u00e1\u017eeme v\u00e1m to usnadnit. M\u016f\u017eete si pomoci na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online BMR kalkula\u010dkou<\/a>, kter\u00e1 zjist\u00ed hodnotu va\u0161eho baz\u00e1ln\u00edho metabolismu za v\u00e1s.<\/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_se_bazalni_metabolismus_zmerit\"><\/span>D\u00e1 se baz\u00e1ln\u00ed metabolismus zm\u011b\u0159it?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zat\u00edmco si v\u011bt\u0161ina z n\u00e1s po\u010d\u00edt\u00e1 sv\u016fj baz\u00e1ln\u00ed metabolismus pomoc\u00ed rovnic, existuj\u00ed tak\u00e9 speci\u00e1ln\u00ed p\u0159\u00edstroje, kter\u00fdmi jej lze m\u011b\u0159it. Toto m\u011b\u0159en\u00ed prob\u00edh\u00e1 v laboratorn\u00edch podm\u00ednk\u00e1ch a samoz\u0159ejm\u011b je daleko p\u0159esn\u011bj\u0161\u00ed ne\u017e v\u00fdpo\u010det. V\u00fdsledek se m\u016f\u017ee li\u0161it zhruba o <strong>10\u201320 %. <\/strong>Je to ale velmi individu\u00e1ln\u00ed, z\u00e1le\u017e\u00ed na v\u011bku, pohlav\u00ed a dal\u0161\u00edch faktorech.<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>Nep\u0159\u00edmou kalorimetrii<\/strong> si p\u0159edstavte jako takov\u00fd <strong>dechov\u00fd test<\/strong>. Analyzuje mno\u017estv\u00ed <strong>vdechnut\u00e9ho kysl\u00edku<\/strong> a <strong>vydechnut\u00e9ho oxidu uhli\u010dit\u00e9ho<\/strong>, podle \u010deho\u017e lze stanovit, kolik energie t\u011blo spot\u0159ebuje na sv\u00e9 z\u00e1kladn\u00ed funkce.<\/li>\n\n\n\n<li><strong>P\u0159\u00edm\u00e1 kalorimetrie<\/strong> zase m\u011b\u0159\u00ed <strong>celkov\u00e9 teplo<\/strong>, kter\u00e9 t\u011blo vyprodukuje. M\u011b\u0159en\u00ed prob\u00edh\u00e1 v tzv. <strong>kalorimetrick\u00e9 komo\u0159e<\/strong>, kde jsou dokonale nastaveny a kontrolov\u00e1ny podm\u00ednky prost\u0159ed\u00ed. Tato metoda se pou\u017e\u00edv\u00e1 pouze ve specializovan\u00fdch v\u00fdzkumn\u00fdch centrech.<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_ovlivnuje_hodnotu_bazalniho_metabolismu\"><\/span>Co ovliv\u0148uje hodnotu baz\u00e1ln\u00edho metabolismu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e jsme si \u0159ekli, \u017ee pokud chceme zv\u00fd\u0161it sv\u016fj celkov\u00fd energetick\u00fd v\u00fddej, nejsnadn\u011bji to ud\u011bl\u00e1me tak, \u017ee p\u0159id\u00e1me mno\u017estv\u00ed <strong>ka\u017edodenn\u00edho pohybu<\/strong>. Abyste v\u0161ak nenabyli \u0161patn\u00e9ho dojmu \u2013 i baz\u00e1ln\u00ed metabolismus lze p\u0159eci jen ovlivnit. Maj\u00ed na n\u011bj nav\u00edc vliv i dal\u0161\u00ed faktory, kv\u016fli kter\u00fdm se u ka\u017ed\u00e9ho z n\u00e1s trochu li\u0161\u00ed.<\/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. V\u011bk<\/h3>\n\n\n\n<p>Tak\u00e9 si mysl\u00edte, \u017ee se star\u0161\u00ed lid\u00e9 obt\u00ed\u017en\u011bji zbavuj\u00ed nadbyte\u010dn\u00fdch kilogram\u016f kv\u016fli <strong>pomalej\u0161\u00edmu metabolismu<\/strong>? Nen\u00ed to a\u017e tak jednozna\u010dn\u00e9, ale p\u0159eci jen je na tom trochu pravdy. Baz\u00e1ln\u00ed metabolismus se s <strong>p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem<\/strong> typicky opravdu <strong>zpomaluje<\/strong>. Souvis\u00ed to hlavn\u011b s <strong>poklesem svalov\u00e9 hmoty<\/strong>. Ta je toti\u017e energeticky n\u00e1ro\u010dn\u011bj\u0161\u00ed, a m\u00e1me-li j\u00ed m\u00e9n\u011b, m\u00e1 to dopad i na sn\u00ed\u017een\u00ed baz\u00e1ln\u00edho metabolismu. P\u0159ekvapen\u00edm v\u0161ak m\u016f\u017ee b\u00fdt, \u017ee BMR nekles\u00e1 a\u017e tak moc, jak si mnoz\u00ed mysl\u00ed. V\u00fdzkumy ukazuj\u00ed, \u017ee <strong>od 30. roku \u017eivota se sni\u017euje p\u0159ibli\u017en\u011b o 1\u20132 % ka\u017ed\u00fdch deset let<\/strong>. Pokles tam tedy je, ale ne tak velk\u00fd, abychom mohli ze slo\u017eit\u011bj\u0161\u00edho shazov\u00e1n\u00ed kilogram\u016f vinit pomal\u00fd metabolismus. Chyba je tak i v tomto p\u0159\u00edpad\u011b v\u011bt\u0161inou v <strong>nespr\u00e1vn\u00e9m \u017eivotn\u00edm stylu<\/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 se dozv\u011bd\u011bt v\u00edce informac\u00ed o tom, kdy se zpomaluje metabolismus? Pak si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V jak\u00e9m v\u011bku doch\u00e1z\u00ed ke zpomalen\u00ed metabolismu? Daleko pozd\u011bji, ne\u017e by se mohlo zd\u00e1t.<\/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. Pohlav\u00ed<\/h3>\n\n\n\n<p><strong>Mu\u017ei maj\u00ed typicky vy\u0161\u0161\u00ed BMR ne\u017e \u017eeny<\/strong>, a to kv\u016fli <strong>v\u011bt\u0161\u00edmu pod\u00edlu sval\u016f a men\u0161\u00edmu mno\u017estv\u00ed t\u011blesn\u00e9ho tuku<\/strong>. Samoz\u0159ejm\u011b to ale nemus\u00ed platit v\u017edy. Nap\u0159\u00edklad svalnat\u00e1 sportovkyn\u011b m\u016f\u017ee m\u00edt BMR vy\u0161\u0161\u00ed ne\u017e mu\u017e, kter\u00fd nen\u00ed aktivn\u00ed a nesportuje.<\/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. Slo\u017een\u00ed t\u011bla<\/h3>\n\n\n\n<p>Vy\u0161\u0161\u00ed baz\u00e1ln\u00ed metabolismus maj\u00ed obecn\u011b ti lid\u00e9, kte\u0159\u00ed maj\u00ed <strong>v\u011bt\u0161\u00ed pod\u00edl svalov\u00e9 hmoty<\/strong>. Jak jsme si ji\u017e \u0159ekli, svaly jsou <strong>energeticky n\u00e1ro\u010dn\u011bj\u0161\u00ed ne\u017e tukov\u00e1 tk\u00e1\u0148<\/strong>. Spaluj\u00ed v\u00edce kalori\u00ed, a to i kdy\u017e jsou <strong>v klidu<\/strong>. Pro p\u0159edstavu, jeden kilogram sval\u016f sp\u00e1l\u00ed za den p\u0159ibli\u017en\u011b 13 kalori\u00ed, zat\u00edmco jeden kilogram tuku jen zhruba 4\u20135 kcal. Proto svalnat\u011bj\u0161\u00ed \u010dlov\u011bk spaluje v\u00edce kalori\u00ed ne\u017e ten, kter\u00fd m\u00e1 m\u00e1lo sval\u016f, a to i kdy\u017e se zrovna 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>I kdy\u017e samotn\u00fd baz\u00e1ln\u00ed metabolismus nezahrnuje energii sp\u00e1lenou p\u0159i pohybu, pravideln\u00e1 fyzick\u00e1 aktivita na n\u011bj m\u00e1 tak\u00e9 vliv. Znovu to souvis\u00ed se <strong>svaly<\/strong>. Aktivn\u00ed svaly toti\u017e <strong>spaluj\u00ed v\u00edce energie<\/strong>, a tak sportuj\u00edc\u00ed lid\u00e9 maj\u00ed vy\u0161\u0161\u00ed energetick\u00fd v\u00fddej ne\u017e ti, kte\u0159\u00ed se h\u00fdbou jen minim\u00e1ln\u011b.<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. Hormony<\/h3>\n\n\n\n<p>Mnoh\u00e9 hormony, kter\u00e9 zaji\u0161\u0165uj\u00ed bezprobl\u00e9movou \u010dinnost na\u0161eho t\u011bla, maj\u00ed vliv i na to, kolik energie spalujeme. Rychlost metabolismu ovliv\u0148uje nap\u0159\u00edklad takov\u00fd <strong>stresov\u00fd hormon kortizol<\/strong>. Kdy\u017e je dlouhodob\u011b <strong>zv\u00fd\u0161en<\/strong>, m\u016f\u017ee se odrazit na <strong>pomalej\u0161\u00edm metabolismu<\/strong>. Naopak, p\u0159i zv\u00fd\u0161en\u00e9 hladin\u011b <strong>katecholamin\u016f<\/strong> (adrenalin a noradrenalin) se baz\u00e1ln\u00ed metabolismus <strong>zrychluje<\/strong>. T\u011blo uvol\u0148uje v\u00edce t\u011bchto hormon\u016f p\u0159i akutn\u00edm stresu nebo nap\u0159\u00edklad p\u0159i cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S BMR si zahr\u00e1v\u00e1 tak\u00e9 <strong>hormon \u0161t\u00edtn\u00e9 \u017el\u00e1zy tyroxin. <\/strong>Jeho n\u00edzk\u00e1 hladina, typick\u00e1 pro <strong>hypotyre\u00f3zu <\/strong>(sn\u00ed\u017eenou \u010dinnost \u0161t\u00edtn\u00e9 \u017el\u00e1zy), zpomaluje baz\u00e1ln\u00ed metabolismus. Naopak <strong>hypertyre\u00f3za <\/strong>ho zrychluje.<\/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\u00ed stav<\/h3>\n\n\n\n<p>Mysl\u00edte si, \u017ee kdy\u017e jste nemocn\u00ed, m\u011bli byste m\u00e9n\u011b j\u00edst, proto\u017ee se nap\u0159\u00edklad tolik neh\u00fdbete? To m\u00e1 opravdu daleko od pravdy. Onemocn\u011bn\u00ed, a\u0165 u\u017e r\u016fzn\u00e9 infekce, z\u00e1n\u011btliv\u00e1 onemocn\u011bn\u00ed, nebo zran\u011bn\u00ed mohou naopak <strong>zv\u00fd\u0161it va\u0161i pot\u0159ebu energie<\/strong>. T\u011blo ji toti\u017e pot\u0159ebuje k <strong>regeneraci<\/strong> a <strong>boji s onemocn\u011bn\u00edm.<\/strong> Samoz\u0159ejm\u011b ne ka\u017ed\u00fd zdravotn\u00ed probl\u00e9m v\u00fdrazn\u011b zv\u00fd\u0161\u00ed pot\u0159ebu kalori\u00ed, ale obecn\u011b plat\u00ed, \u017ee kdy\u017e jsme nemocn\u00ed, <strong>nem\u011bli bychom se ur\u010dit\u011b v j\u00eddle omezovat.<\/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, kter\u00e9 ovliv\u0148uj\u00ed baz\u00e1ln\u00ed metabolismus\" class=\"wp-image-643148\" title=\"Faktory, kter\u00e9 ovliv\u0148uj\u00ed baz\u00e1ln\u00ed metabolismus\" 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=\"Dokazeme_zvysit_bazalni_metabolismus\"><\/span>Dok\u00e1\u017eeme zv\u00fd\u0161it baz\u00e1ln\u00ed metabolismus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z toho, co jsme si pr\u00e1v\u011b \u0159ekli, vypl\u00fdv\u00e1, \u017ee i samotn\u00fd baz\u00e1ln\u00ed metabolismus dok\u00e1\u017eeme \u010d\u00e1ste\u010dn\u011b zv\u00fd\u0161it. V prvn\u00ed \u0159ad\u011b bude v\u00fdkonn\u011bj\u0161\u00ed, kdy\u017e budeme m\u00edt <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00edce sval\u016f<\/strong><\/a>. Zapamatujte si, \u017ee \u010d\u00edm jste <strong>svalnat\u011bj\u0161\u00ed<\/strong>, t\u00edm m\u00e1te <strong>vy\u0161\u0161\u00ed baz\u00e1ln\u00ed metabolismus<\/strong>. To, kolik kalori\u00ed sp\u00e1l\u00edte v klidu, ov\u0161em ovlivn\u00ed i to, jak \u010dasto a intenzivn\u011b se <strong>h\u00fdbete<\/strong> a jak\u00e9mu sportu se v\u011bnujete. T\u011blo ur\u010ditou dobu po cvi\u010den\u00ed, a to hlavn\u011b po silov\u00e9m tr\u00e9ninku, <strong>spaluje v\u00edce energie<\/strong>. Svaly ji toti\u017e pot\u0159ebuj\u00ed k regeneraci. Cvi\u010den\u00edm si tak prakticky m\u016f\u017eete na chv\u00edli <strong>zrychlit metabolismus.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nespol\u00e9hejte se v\u0161ak na to, \u017ee t\u0159emi silov\u00fdmi tr\u00e9ninky za t\u00fdden si zrychl\u00edte baz\u00e1ln\u00ed metabolismus a budete m\u00edt vystar\u00e1no. Kdy\u017e chcete zv\u00fd\u0161it sv\u016fj denn\u00ed v\u00fddej energie, je z\u00e1sadn\u00ed hlavn\u011b to, kolik kalori\u00ed sp\u00e1l\u00edte za cel\u00fd den. Proto je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 h\u00fdbat se i mimo tu jednu hodinu, kterou str\u00e1v\u00edte tr\u00e9ninkem.<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=\"Potrebuji_znat_svuj_bazalni_metabolismus_kdyz_chci_zhubnout\"><\/span>Pot\u0159ebuji zn\u00e1t sv\u016fj baz\u00e1ln\u00ed metabolismus, kdy\u017e chci zhubnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme si ji\u017e \u0159ekli, znalost va\u0161eho BMR je z\u00e1kladn\u00edm stavebn\u00edm kamenem p\u0159i pl\u00e1nov\u00e1n\u00ed optim\u00e1ln\u00edho p\u0159\u00edjmu energie, a to i v p\u0159\u00edpad\u011b v\u00fdpo\u010dtu <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00e9ho deficitu<\/strong><\/a>. Kdy\u017e zn\u00e1te sv\u00e9 BMR, m\u016f\u017eete k n\u011bmu p\u0159ipo\u010d\u00edtat energii sp\u00e1lenou tr\u00e1ven\u00edm, pohybem a v\u00fdslednou hodnotu sn\u00ed\u017eit o 10\u201320 %, abyste zjistili, <strong>kolik kalori\u00ed denn\u011b p\u0159ijmout p\u0159i hubnut\u00ed<\/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\u00ed postup, pomoc\u00ed kter\u00e9ho si m\u016f\u017eete tento energetick\u00fd p\u0159\u00edjem vypo\u010d\u00edtat, v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/li>\n\n\n\n<li>S rychl\u00fdm v\u00fdpo\u010dtem v\u00e1m pom\u016f\u017ee tak\u00e9 na\u0161e <a href=\"https:\/\/gymbeam.cz\/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>, kter\u00e1 v\u00e1m rovnou vypo\u010d\u00edt\u00e1 i doporu\u010den\u00e9 mno\u017estv\u00ed b\u00edlkovin, sacharid\u016f a tuk\u016f.<\/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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Baz\u00e1ln\u00ed metabolismus je <strong>z\u00e1kladn\u00ed mno\u017estv\u00ed energie<\/strong>, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje pro svoji <strong>spr\u00e1vnou funkci<\/strong>. Do ur\u010dit\u00e9 m\u00edry je d\u00e1n <strong>pohlav\u00edm, hormony<\/strong> nebo <strong>zdravotn\u00edm stavem<\/strong>, ale vy sami ho m\u016f\u017eete ovlivnit hlavn\u011b <strong>slo\u017een\u00edm t\u011bla<\/strong> a <strong>pohybem<\/strong>. Neple\u0165te si ho v\u0161ak s celkov\u00fdm v\u00fddejem energie. Ten v sob\u011b krom\u011b baz\u00e1ln\u00edho metabolismu ukr\u00fdv\u00e1 tak\u00e9 energii sp\u00e1lenou p\u0159i <strong>tr\u00e1ven\u00ed<\/strong> a je\u0161t\u011b podstatn\u011bj\u0161\u00ed \u2013 p\u0159i <strong>pohybu<\/strong>. A k \u010demu to vlastn\u011b pot\u0159ebujete zn\u00e1t? Chcete-li si vypo\u010d\u00edtat sv\u016fj optim\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem, za\u010dn\u011bte v\u00fdpo\u010dtem baz\u00e1ln\u00edho metabolismu. Vyberte si tu spr\u00e1vnou rovnici a m\u016f\u017eete se do toho pustit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Objasnili jsme v\u00e1m, jak to je s baz\u00e1ln\u00edm metabolismem? Pokud pro v\u00e1s byl \u010dl\u00e1nek u\u017eite\u010dn\u00fd, nenech\u00e1vejte si ho pro sebe a sd\u00edlejte ho se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/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>V\u00edte, co to vlastn\u011b baz\u00e1ln\u00ed metabolismus je? A je v\u016fbec mo\u017en\u00e9 zrychlit ho? Odpov\u011bdi na tyto ot\u00e1zky, stejn\u011b jako to, jak ho co nejp\u0159esn\u011bji vypo\u010d\u00edtat, v\u00e1m prozrad\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":642991,"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":[32],"tags":[6369,6681,6861,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-643479","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-kalorie-cs","10":"tag-metabolismus","11":"tag-strava-cs","12":"tag-zdravi","13":"tag-zdravy-zivotni-styl","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Baz\u00e1ln\u00ed metabolismus: Jak ho vypo\u010d\u00edtat, zrychlit a jakou roli hraje p\u0159i hubnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcete v\u011bd\u011bt, jak zrychlit metabolismus? 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