{"id":644618,"date":"2024-12-09T09:47:19","date_gmt":"2024-12-09T08:47:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=644618"},"modified":"2024-12-09T09:54:00","modified_gmt":"2024-12-09T08:54:00","slug":"ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/","title":{"rendered":"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate?"},"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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Ce_este_metabolismul_bazal\" title=\"Ce este metabolismul bazal?\">Ce este metabolismul bazal?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Este_rata_metabolica_bazala_aceeasi_cu_consumul_caloric_total_zilnic\" title=\"Este rata metabolic\u0103 bazal\u0103 aceea\u0219i cu consumul caloric total zilnic?\">Este rata metabolic\u0103 bazal\u0103 aceea\u0219i cu consumul caloric total zilnic?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Cum_se_calculeaza_rata_metabolica_bazala\" title=\"Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103?\">Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Poate_fi_masurata_rata_metabolica_bazala\" title=\"Poate fi m\u0103surat\u0103 rata metabolic\u0103 bazal\u0103?\">Poate fi m\u0103surat\u0103 rata metabolic\u0103 bazal\u0103?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Ce_afecteaza_rata_metabolica_bazala\" title=\"Ce afecteaz\u0103 rata metabolic\u0103 bazal\u0103?\">Ce afecteaz\u0103 rata metabolic\u0103 bazal\u0103?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Puteti_creste_rata_metabolica_bazala\" title=\"Pute\u021bi cre\u0219te rata metabolic\u0103 bazal\u0103?\">Pute\u021bi cre\u0219te rata metabolic\u0103 bazal\u0103?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Este_important_sa_va_cunoasteti_rata_metabolica_bazala_daca_vreti_sa_slabiti\" title=\"Este important s\u0103 v\u0103 cunoa\u0219te\u021bi rata metabolic\u0103 bazal\u0103 dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi?\">Este important s\u0103 v\u0103 cunoa\u0219te\u021bi rata metabolic\u0103 bazal\u0103 dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi?<\/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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Auzi\u021bi peste tot despre metabolismul bazal. Dar \u0219ti\u021bi ce este acesta de fapt? Ce \u00eenseamn\u0103 c\u00e2nd cineva v\u0103 spune c\u0103 rata voastr\u0103 metabolic\u0103 bazal\u0103 este de 1300 kcal? Acest num\u0103r v\u0103 spune care este cantitatea minim\u0103 de energie de care are nevoie corpul vostru, \u00eens\u0103 apare o \u00eentrebare important\u0103. Este suficient pentru voi? Ast\u0103zi vom r\u0103spunde la aceast\u0103 \u00eentrebare \u00eempreun\u0103 \u0219i, prin acest lucru, vom dezv\u0103lui, spre exemplu, dac\u0103 \u00eel pute\u021bi accelera.<\/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=\"Ce_este_metabolismul_bazal\"><\/span>Ce este metabolismul bazal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cei mai mul\u021bi dintre voi a\u021bi auzit de acest termen, dar nu toat\u0103 lumea \u0219tie despre ce este vorba. <strong>Rata metabolic\u0103 bazal\u0103<\/strong>, cunoscut\u0103 \u0219i sub numele de <strong>RMB,<\/strong> poate fi considerat\u0103 ca fiind energia de care organismul are nevoie pentru \u201e<strong>modul s\u0103u de \u00eentre\u021binere\u201d.<\/strong> Practic, este cantitatea de calorii care este necesar\u0103 pentru a <strong>supravie\u021bui,<\/strong> deoarece folose\u0219te aceast\u0103 energie pentru func\u021bionarea <strong>organelor sale esen\u021biale.<\/strong> Corpul arde at\u00e2t de mult\u0103 energie doar prin <strong>func\u021bii vitale de baz\u0103<\/strong>, cum ar fi respira\u021bia sau pomparea inimii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posibil s\u0103 fi\u021bi surprin\u0219i de c\u00e2te calorii ave\u021bi nevoie doar pentru ca organismul vostru s\u0103 func\u021bioneze corect. Pentru o persoan\u0103 obi\u0219nuit\u0103 care este moderat activ\u0103, RMB reprezint\u0103 p\u00e2n\u0103 la aproximativ <strong>50-65% din totalul cheltuielilor zilnice de energie<\/strong>. De exemplu, cu un necesar caloric de 2000 kcal, p\u00e2n\u0103 la 1300 kcal pot reprezenta cu u\u0219urin\u021b\u0103 rata metabolic\u0103 bazal\u0103. Prin urmare, nu uita\u021bi c\u0103, de\u0219i \u00een prezent nu face\u021bi exerci\u021bii fizice \u0219i ave\u021bi o zi sedentar\u0103, corpul vostru necesit\u0103 \u00een mod natural energie iar acest lucru este \u00een regul\u0103. <sup><mark 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>De ce trebuie s\u0103 \u0219ti\u021bi de fapt valoarea RMB, v\u0103 \u00eentreba\u021bi? La ce v\u0103 folosesc aceste informa\u021bii? Practic, \u00een via\u021ba de zi cu zi, este doar un fapt interesant care cu siguran\u021b\u0103 nu v\u0103 va face niciun r\u0103u. Cu toate acestea, v\u0103 este mai util atunci c\u00e2nd trebuie s\u0103 v\u0103 <strong>calcula\u021bi aportul de energie<\/strong>. Indiferent dac\u0103 dori\u021bi s\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sl\u0103bi\u021bi<\/strong><\/a> sau s\u0103 v\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dezvolta\u021bi masa muscular\u0103<\/strong><\/a>, aceast\u0103 c\u0103l\u0103torie ar trebui s\u0103 \u00eenceap\u0103 \u00een mod ideal cu calcularea <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aportului caloric optim<\/a>. Iar primul pas pentru asta este s\u0103 afla\u021bi care este rata voastr\u0103 metabolic\u0103 bazal\u0103.<\/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=\"Ce este metabolismul bazal?\" class=\"wp-image-643081\" title=\"Ce este metabolismul bazal?\" 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\">Care este diferen\u021ba dintre metabolismul bazal \u0219i cel de repaus?<\/h3>\n\n\n\n<p>\u00cenainte de a p\u0103trunde \u00een celelalte secrete ale metabolismului bazal, trebuie s\u0103 \u0219ti\u021bi clar un lucru. <strong>Metabolismul bazal nu este rata metabolic\u0103 de repaus (RMR)<\/strong>. De\u0219i este normal s\u0103 confunda\u021bi ace\u0219ti termeni, este important s\u0103 cunoa\u0219te\u021bi diferen\u021ba. Ambele cifre vorbesc despre cantitatea de energie pe care corpul o elibereaz\u0103 atunci c\u00e2nd este \u00een repaus. Diferen\u021ba const\u0103 \u00eens\u0103 \u00een ce condi\u021bii afecteaz\u0103 \u00een prezent organismul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolismul bazal<\/strong> este consumul de energie \u00een repaus maxim. Condi\u021bia este ca atunci c\u00e2nd se m\u0103soar\u0103, o persoan\u0103 trebuie s\u0103 fie \u00eentins\u0103, s\u0103 fi postit cel pu\u021bin 10 ore, s\u0103 fie treaz\u0103 o vreme \u0219i s\u0103 se afle \u00eentr-o camer\u0103 \u00eentunecat\u0103, cu temperatur\u0103 controlat\u0103. Rata metabolic\u0103 bazal\u0103 poate fi ob\u021binut\u0103 practic numai \u00een condi\u021bii controlate de laborator. <sup><mark 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>Rata metabolic\u0103 \u00een repaus<\/strong>, cunoscut\u0103 prin acronimul RMR, este pur \u0219i simplu cantitatea de energie ars\u0103 \u00een <strong>perioadele de activitate minim\u0103<\/strong>. V\u0103 pute\u021bi g\u00e2ndi la RMR ca la energia pe care o consuma\u021bi atunci c\u00e2nd sunte\u021bi \u00eenchi\u0219i \u00een cas\u0103 toat\u0103 ziua, \u00eentin\u0219i pe canapea \u00een fa\u021ba televizorului \u0219i, din c\u00e2nd \u00een c\u00e2nd, merge\u021bi \u00een cealalt\u0103 camer\u0103. Acest lucru face ca <strong>RMR s\u0103 fie mai mare dec\u00e2t BMR, cu aproximativ 10%<\/strong>.<sup><mark 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>A\u0219adar, \u00een realitate, se pare c\u0103 vorbim despre <strong>metabolismul<\/strong>&nbsp;bazal, dar \u00een realitate este mai degrab\u0103 ca un <strong>metabolism \u00een repaus.<\/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=\"Care este diferen\u021ba dintre metabolismul bazal \u0219i cel de repaus?\" class=\"wp-image-643172\" title=\"Care este diferen\u021ba dintre metabolismul bazal \u0219i cel de repaus?\" 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=\"Este_rata_metabolica_bazala_aceeasi_cu_consumul_caloric_total_zilnic\"><\/span>Este rata metabolic\u0103 bazal\u0103 aceea\u0219i cu consumul caloric total zilnic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este ceva obi\u0219nuit ca unii s\u0103 \u00eenceap\u0103 s\u0103-\u0219i calculeze <strong>aportul caloric zilnic ideal<\/strong> \u0219i ajung s\u0103-\u0219i afle <strong>rata metabolic\u0103 bazal\u0103<\/strong> (<strong>de repaus).<\/strong> Apoi, de exemplu, cu un rezultat de 1400 kcal, \u00eencearc\u0103 s\u0103 m\u0103n\u00e2nce exact acea cantitate de calorii \u00een fiecare zi, cu bun\u0103-credin\u021b\u0103 c\u0103 fac tot ce este mai bun pentru ei. Cu toate acestea, \u0219ti\u021bi deja c\u0103 acest lucru nu este suficient. O persoan\u0103 cu un BMR\/RMR de 1400 kcal ar avea nevoie de acele calorii doar dac\u0103 ar sta toat\u0103 ziua acas\u0103 f\u0103r\u0103 s\u0103 fac\u0103 aproape nimic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, de \u00eendat\u0103 ce se \u00eembrac\u0103 \u0219i merg doar c\u00e2teva minute p\u00e2n\u0103 la magazin, spre exemplu, nevoile lor energetice cresc. Ca s\u0103 nu mai vorbim de faptul c\u0103 m\u00e2ncarea \u0219i digerarea alimentelor \u00een sine consum\u0103 calorii. Pentru a rezuma, fie c\u0103 <strong>face\u021bi sport<\/strong> \u00een mod regulat, fie c\u0103 sunte\u021bi <strong>doar pu\u021bin activi<\/strong>, cantitatea de calorii doar la nivelul metabolismului bazal <strong>nu este suficient\u0103 pentru organismul vostru<\/strong>. De fapt, celelalte activit\u0103\u021bi \u00een care v\u0103 implica\u021bi zilnic m\u0103resc consumul total de energie.<\/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\">Ce reprezint\u0103 consumul caloric total zilnic?<\/h3>\n\n\n\n<p>V\u0103 pute\u021bi g\u00e2ndi la <strong>consumul total zilnic de energie (TDEE)<\/strong> ca la un hamburger cu mai multe straturi. Baza sa este <strong>carnea<\/strong> &#8211; \u00een acest caz, <strong>metabolismul<\/strong>&nbsp;bazal <strong>(de repaus),<\/strong> \u00eens\u0103 un hamburger complet con\u021bine \u0219i legume, br\u00e2nz\u0103, sos \u0219i alte ingrediente. \u00cen mod similar, <strong>aportul total de energie<\/strong>. Pentru a fi complet, nu este suficient s\u0103 include\u021bi doar energia necesar\u0103 pentru func\u021biile de baz\u0103 ale vie\u021bii. Acesta include \u0219i caloriile arse \u00een <strong>alte activit\u0103\u021bi.<\/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\">\u00cen ce const\u0103 consumul total caloric zilnic?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rata metabolic\u0103 bazal\u0103<\/strong> (RMB) este cantitatea de energie necesar\u0103 pentru men\u021binerea func\u021biilor de baz\u0103 ale organismului, \u00eens\u0103 este cantitatea de energie pe care organismul ar consuma-o doar \u00een condi\u021bii maxim controlate.<\/li>\n\n\n\n<li><strong>Rata metabolic\u0103 \u00een repaus<\/strong> (RMR) este de fapt <strong>rata metabolic\u0103 bazal\u0103 crescut\u0103 cu 10%<\/strong> \u0219i este energia pe care corpul vostru o folose\u0219te la repaus maxim \u00een condi\u021bii normale de odihn\u0103 acas\u0103. \u00cen mod normal, reprezint\u0103 aproximativ <strong>60 &#8211; 75%<\/strong> din totalul caloriilor arse pe zi. <sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Efectul termic al alimentelor<\/strong> (TEF) sunt caloriile pe care corpul vostru le folose\u0219te pentru a digera alimentele. De obicei, reprezint\u0103 aproximativ <strong>10% din consumul total de energie<\/strong> al unei diete mixte normale. De exemplu, dac\u0103 arde\u021bi 2.000 de kcal pe zi, aproximativ 200 de kcal din acestea sunt folosite doar pentru a procesa alimentele pe care le consuma\u021bi. Ca punct de interes, proteina are cel mai mare TEF dintre to\u021bi macronutrien\u021bii, de aproximativ 20-30%. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Efectul termic al activit\u0103\u021bilor zilnice normale<\/strong> (NEAT &#8211; Non-exercise Activity Thermogenesis) este energia consumat\u0103 \u00een timpul activit\u0103\u021bilor de zi cu zi. Aceasta include <strong>mersul pe jos la serviciu, \u00eembr\u0103catul, cur\u0103\u021benia prin cas\u0103<\/strong> etc.<\/li>\n\n\n\n<li><strong>Termogeneza activit\u0103\u021bii fizice<\/strong> (EAT) reprezint\u0103 caloriile arse \u00een timpul <strong>activit\u0103\u021bii fizice concentrate.<\/strong> Aceasta include energia consumat\u0103 \u00een timpul <strong>antrenamentelor<\/strong> \u0219i <strong>sportului.<\/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>Ultimele dou\u0103 componente ale cheltuielilor energetice &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NEAT&nbsp;<\/strong>\u0219i <strong>EAT<\/strong><\/a> &nbsp;&#8211; sunt cele care pot fi <strong>influen\u021bate cel mai mult.<\/strong> \u00cen func\u021bie de c\u00e2t de mult v\u0103 mi\u0219ca\u021bi zilnic, acestea pot reprezenta <strong>20%<\/strong> sau chiar <strong>50% din totalul cheltuielilor zilnice de energie<\/strong>. Acest lucru este util s\u0103 \u0219ti\u021bi, de exemplu, c\u00e2nd dori\u021bi s\u0103 v\u0103 controla\u021bi greutatea sau s\u0103 sl\u0103bi\u021bi &#8211; \u00een special cantitatea de activitate fizic\u0103 va influen\u021ba c\u00e2t de mult\u0103 energie arde corpul vostru.<\/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=\"Componentele consumului caloric zilnic\" class=\"wp-image-643114\" title=\"Componentele consumului caloric zilnic\" 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=\"Cum_se_calculeaza_rata_metabolica_bazala\"><\/span>Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vre\u021bi s\u0103 \u0219ti\u021bi de c\u00e2t\u0103 energie are nevoie corpul vostru? Atunci trebuie s\u0103 \u00eencepe\u021bi prin a calcula metabolismul bazal (de repaus). \u00cel pute\u021bi calcula singuri, ave\u021bi nevoie doar de un calculator \u0219i de <strong>\u00een\u0103l\u021bimea, greutatea<\/strong> \u0219i <strong>v\u00e2rsta<\/strong> voastr\u0103. Apoi, tot ce trebuie s\u0103 face\u021bi este s\u0103 alege\u021bi una dintre <strong>ecua\u021biile disponibile pentru a v\u0103 calcula RMB<\/strong> \u0219i totul este gata s\u0103 face\u021bi calculul.<\/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\">Ce ecua\u021bii sunt cele mai frecvent utilizate?<\/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. Ecua\u021bia Harris &#8211; Benedict<\/h4>\n\n\n\n<p>Aceast\u0103 ecua\u021bie este cea mai cunoscut\u0103 \u0219i utilizat\u0103, \u00een ciuda faptului c\u0103 a fost creat\u0103 cu mai bine de 100 de ani \u00een urm\u0103, \u00een 1918. De atunci, a fost modificat\u0103 o dat\u0103 \u00een 1984 iar aceast\u0103 versiune este \u00eenc\u0103 \u00een uz \u0219i ast\u0103zi. <sup><mark 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>La fel ca \u0219i celelalte formule, aceasta \u021bine cont \u0219i de <strong>gen<\/strong> \u0219i, prin urmare, calculul este <strong>diferit pentru b\u0103rba\u021bi<\/strong> <strong>\u0219i femei.<\/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>Ecua\u021bia Harris-Benedict pentru femei:<\/strong> BMR = (9.247 x greutate \u00een kg) + (3.098 x \u00een\u0103l\u021bime \u00een cm) &#8211; (4.33 x v\u00e2rsta) + 447.593<\/li>\n\n\n\n<li><strong>Ecua\u021bia Harris-Benedict pentru b\u0103rba\u021bi:<\/strong> BMR = (13.397 x greutate \u00een kg) + (4.799 x \u00een\u0103l\u021bime \u00een cm) &#8211; (5.677 x v\u00e2rsta) + 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>Acum vom ar\u0103ta practic cum se utilizeaz\u0103 aceast\u0103 formul\u0103 pentru a calcula rata metabolic\u0103 bazal\u0103 a unei femei de 30 de ani cu o \u00een\u0103l\u021bime de 170 cm \u0219i o greutate de 70 kg.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>RMB = (9.247 x <strong>70 kg<\/strong>) + (3.098 x <strong>170 cm<\/strong>) &#8211; (4.33 x <strong>30 ani<\/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>Conform ecua\u021biei Harris-Benedict, aceast\u0103 femeie are nevoie de aproximativ 1.492 de calorii doar pentru a-\u0219i men\u021bine corpul func\u021bional \u0219i s\u0103n\u0103tos.<\/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. Ecua\u021bia Mifflin-St. Jeore <\/h4>\n\n\n\n<p>Ecua\u021bia Mifflin-St. George, de\u0219i nu este la fel de cunoscut\u0103 ca \u0219i calculul anterior, este acum considerat\u0103 mai <strong>precis\u0103.<\/strong> Interesant, este \u0219i o ecua\u021bie Harris-Benedict revizuit\u0103. Mifflin-St Jeor l-a modificat \u00een 1990 \u0219i calculul arat\u0103 dup\u0103 cum urmeaz\u0103. <sup><mark 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>Ecua\u021bia Mifflin-St Jeore pentru femei:<\/strong> BMR = (9.99 x greutate \u00een kg) + (6.25 x \u00een\u0103l\u021bime \u00een cm) &#8211; (4.92 x v\u00e2rsta) &#8211; 161<\/li>\n\n\n\n<li><strong>Ecua\u021bia Mifflin-St Jeore pentru b\u0103rba\u021bi:<\/strong> BMR = (9.99 x greutate \u00een kg) + (6.25 x \u00een\u0103l\u021bime \u00een cm) &#8211; (4.92 x v\u00e2rsta) + 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>Conform acestei ecua\u021bii, care este rata metabolic\u0103 bazal\u0103 a aceleia\u0219i femei de 30 de ani cu 170 cm \u0219i 70 kg?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>RMB = (9.99 x <strong>70 kg<\/strong>) + (6.25 x <strong>170 cm<\/strong>) &#8211; (4.92 x <strong>30 ani<\/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>Dup\u0103 cum pute\u021bi vedea, rezultatul este cu c\u00e2teva calorii mai pu\u021bin dec\u00e2t ecua\u021bia anterioar\u0103. Tocmai aceast\u0103 abatere face ca Ecua\u021bia Mifflin-St. Jeore pu\u021bin mai precis\u0103 dec\u00e2t ecua\u021bia Harris-Benedict.<\/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\">Cu ce \u200b\u200balte formule sunte\u021bi familiariza\u021bi?<\/h4>\n\n\n\n<p>Cele dou\u0103 formule anterioare nu sunt singurele pe care le pute\u021bi utiliza pentru a calcula rata metabolic\u0103 bazal\u0103. Exper\u021bii au venit \u0219i cu alte formule, iar cele mai cunoscute dintre acestea sunt urm\u0103toarele.<\/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\"><p style=\"text-align: center\">Pentru femei<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pentru b\u0103rba\u021bi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ecua\u021bia Katch-McArdle (2006)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">RMB = 370 + 21.6 x greutatea corporal\u0103 activ\u0103 (FFM <em>&#8211; Mas\u0103 f\u0103r\u0103 gr\u0103simi<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">se folose\u0219te ecua\u021bia de mai jos<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>elaborat de FAO\/OMS (1985)*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">RMB = (8.7 x greutate \u00een kg) + 829<\/td><td class=\"has-text-align-center\" data-align=\"center\">RMB = (11.6 x greutate \u00een kg) + 879<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ecua\u021bia Owen (1986)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">RMB = 795 + (7.18 x greutate \u00een kg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">RMB = 879 + (10.2 x greutate \u00een kg)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>*pentru persoane cu v\u00e2rsta cuprins\u0103 \u00eentre 30 &#8211; 60 de ani<\/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\">Ce ecua\u021bie ar trebui s\u0103 alege\u021bi?<\/h3>\n\n\n\n<p>Atunci c\u00e2nd dori\u021bi s\u0103 calcula\u021bi rata metabolic\u0103 bazal\u0103, poate fi o dilem\u0103 care este ecua\u021bia de urmat. De\u0219i <strong>ecua\u021bia Harris-Benedict<\/strong> este cea mai cunoscut\u0103, exper\u021bii spun c\u0103 <strong>supraestimeaz\u0103 metabolismul bazal cu aproximativ 5%<\/strong>. Astfel, <strong>formula Mifflin-St. Jeore<\/strong> este pu\u021bin mai precis\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O op\u021biune este, de asemenea, s\u0103 <strong>folosi\u021bi mai multe ecua\u021bii<\/strong> \u0219i s\u0103 <strong>compara\u021bi<\/strong> sau s\u0103 face\u021bi o <strong>medie<\/strong> a rezultatelor acestora \u00eentre ele. P\u00e2n\u0103 la urm\u0103, nu va fi at\u00e2t de mare diferen\u021ba \u00eentre valori. Dup\u0103 cum a\u021bi v\u0103zut mai sus, valoarea RMB rezultat\u0103 difer\u0103 doar cu c\u00e2teva zeci de kcal \u00eentre cele dou\u0103 ecua\u021bii cele mai cunoscute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar dac\u0103 dori\u021bi s\u0103 v\u0103 scuti\u021bi de b\u0103taia de cap de a calcula, compara \u0219i face o medie, v\u0103 putem ajuta. V\u0103 pute\u021bi ajuta de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calculatorul nostru online RMB<\/a>&nbsp;, care v\u0103 calculeaz\u0103 rata metabolic\u0103 bazal\u0103 pentru voi.<\/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=\"Poate_fi_masurata_rata_metabolica_bazala\"><\/span>Poate fi m\u0103surat\u0103 rata metabolic\u0103 bazal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen timp ce majoritatea \u00ee\u0219i calculeaz\u0103 rata metabolic\u0103 bazal\u0103 folosind ecua\u021bii, exist\u0103 dispozitive speciale care o pot m\u0103sura. Aceast\u0103 m\u0103sur\u0103toare are loc \u00een condi\u021bii de laborator \u0219i este, desigur, mult mai precis\u0103 dec\u00e2t un calcul. Rezultatul poate varia cu aproximativ <strong>10-20%<\/strong>. Cu toate acestea, acest lucru este foarte individual, \u00een func\u021bie de v\u00e2rst\u0103, sex \u0219i al\u021bi factori. <sup><mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>G\u00e2ndi\u021bi-v\u0103 la <strong>calorimetria indirect\u0103<\/strong> ca la un fel de <strong>test de respira\u021bie.<\/strong> Acesta analizeaz\u0103 cantitatea de <strong>oxigen inhalat\u0103<\/strong> \u0219i de <strong>dioxid de carbon expirat<\/strong> pentru a determina c\u00e2t\u0103 energie folose\u0219te organismul pentru func\u021biile sale de baz\u0103.<\/li>\n\n\n\n<li><strong>Calorimetria direct\u0103<\/strong> m\u0103soar\u0103 <strong>c\u0103ldura total\u0103<\/strong> produs\u0103 de organism. M\u0103surarea are loc \u00eentr-o a\u0219a-numit\u0103 <strong>camer\u0103 calorimetric\u0103,<\/strong> unde condi\u021biile de mediu sunt perfect reglate \u0219i controlate. Aceast\u0103 metod\u0103 este utilizat\u0103 numai \u00een centrele de cercetare specializate. <sup><mark 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=\"Ce_afecteaza_rata_metabolica_bazala\"><\/span>Ce afecteaz\u0103 rata metabolic\u0103 bazal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am men\u021bionat deja c\u0103, dac\u0103 dori\u021bi s\u0103 v\u0103 cre\u0219te\u021bi consumul total de energie, cel mai simplu mod de a o face este s\u0103 cre\u0219te\u021bi cantitatea de <strong>exerci\u021bii<\/strong>&nbsp;<strong>zilnice<\/strong> pe care o face\u021bi. Dar nu \u00een\u021belege\u021bi gre\u0219it &#8211; rata metabolic\u0103 bazal\u0103 poate fi \u0219i ea influen\u021bat\u0103. \u00cen plus, \u0219i al\u021bi factori au un efect asupra sa, ceea ce o face pu\u021bin diferit pentru fiecare \u00een parte.<\/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\u00e2rsta<\/h3>\n\n\n\n<p>De asemenea, crede\u021bi c\u0103 persoanelor \u00een v\u00e2rst\u0103 le este mai greu s\u0103 piard\u0103 kilogramele \u00een plus din cauza <strong>metabolismului mai lent?<\/strong> Lucrurile nu sunt chiar at\u00e2t de clare, dar exist\u0103 un s\u00e2mbure de adev\u0103r \u00een asta. Metabolismul bazal de obicei <strong>\u00eencetine\u0219te<\/strong> <strong>pe<\/strong> <strong>m\u0103sur\u0103<\/strong> <strong>ce \u00eemb\u0103tr\u00e2nim.<\/strong> Acest lucru este legat \u00een principal de o <strong>sc\u0103dere a masei musculare<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 mu\u0219chii sunt consumatori de energie \u0219i dac\u0103 ave\u021bi mai pu\u021bini, acest lucru are un impact asupra sc\u0103derii ratei metabolice bazale. Surpriza, \u00eens\u0103, poate fi c\u0103 RMB nu scade at\u00e2t de mult pe c\u00e2t cred mul\u021bi oameni. Cercet\u0103rile arat\u0103 c\u0103 <strong>de la 30 de ani scade cu aproximativ 1-2% la fiecare zece ani<\/strong>. A\u0219adar nu putem da vina pe un metabolism lent pentru pierderea mai lent\u0103 \u00een greutate. De vin\u0103 \u0219i aici este \u00een mare parte un <strong>stil de via\u021b\u0103 precar<\/strong>.<sup><mark 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>Vre\u021bi s\u0103 afla\u021bi mai multe despre momentul \u00een care metabolismul \u00eencetine\u0219te? \u00cen acest caz, avem un articol pentru voi intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/la-ce-varsta-incetineste-metabolismul-mult-mai-tarziu-decat-ati-crede\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>La ce v\u00e2rst\u0103 \u00eencetine\u0219te metabolismului? Mult mai t\u00e2rziu dec\u00e2t a\u021bi crede.<\/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. Genul<\/h3>\n\n\n\n<p><strong>B\u0103rba\u021bii au de obicei un RMB mai mare dec\u00e2t femeile<\/strong>, datorit\u0103 unei <strong>propor\u021bii mai mari de mu\u0219chi<\/strong> \u0219i <strong>mai pu\u021bin\u0103 gr\u0103sime corporal\u0103<\/strong>. Desigur, acest lucru poate s\u0103 nu fie \u00eentotdeauna adev\u0103rat. De exemplu, o sportiv\u0103 de sex feminin musculoas\u0103 poate avea un RMB mai mare dec\u00e2t un b\u0103rbat care nu este activ \u0219i nu se implic\u0103 deloc \u00een sport.<\/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. Compozi\u021bia corpului<\/h3>\n\n\n\n<p>Ratele metabolice bazale mai mari sunt, \u00een general, experimentate de persoanele care au <strong>o propor\u021bie mai mare de mas\u0103 muscular\u0103<\/strong>. Dup\u0103 cum s-a discutat deja, mu\u0219chii <strong>consum\u0103 mai mult\u0103 energie dec\u00e2t \u021besutul adipos<\/strong>. Ace\u0219tia ard mai multe calorii, chiar \u0219i atunci c\u00e2nd sunt \u00een <strong>repaus.<\/strong> Ca s\u0103 v\u0103 face\u021bi o idee, un kg de mu\u0219chi arde aproximativ 13 calorii pe zi, \u00een timp ce un kg de gr\u0103sime arde doar 4-5 kcal. Prin urmare, o persoan\u0103 mai musculoas\u0103 arde mai multe calorii dec\u00e2t una care are pu\u021bini mu\u0219chi, chiar \u0219i atunci c\u00e2nd se afl\u0103 \u00een repaus. <sup><mark 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. Activitatea fizic\u0103<\/h3>\n\n\n\n<p>De\u0219i rata metabolic\u0103 bazal\u0103 \u00een sine nu include energia ars\u0103 \u00een timpul mi\u0219c\u0103rii, activitatea fizic\u0103 regulat\u0103 are, de asemenea, un efect asupra acesteia. Din nou, acesta este legat de <strong>mu\u0219chi.<\/strong> Mu\u0219chii activi <strong>ard mai mult\u0103 energie,<\/strong> a\u0219a c\u0103 oamenii care fac sport au un consum energetic mai mare dec\u00e2t cei care se mi\u0219c\u0103 foarte pu\u021bin. <sup><mark 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. Hormonii<\/h3>\n\n\n\n<p>Mul\u021bi dintre hormonii care ajut\u0103 corpul s\u0103 func\u021bioneze f\u0103r\u0103 probleme au, de asemenea, un efect asupra cantit\u0103\u021bii de energie pe care o arde\u021bi. De exemplu, <strong>cortizolul, hormonul stresului,<\/strong> afecteaz\u0103 rata metabolic\u0103. Atunci c\u00e2nd este <strong>crescut<\/strong> o perioad\u0103 lung\u0103 de timp, se poate reflecta \u00eentr-un <strong>metabolism mai lent<\/strong>. \u00cen schimb, atunci c\u00e2nd <strong>catecolaminele<\/strong> (adrenalina \u0219i noradrenalina) sunt crescute, metabolismul bazal se <strong>accelereaz\u0103.<\/strong> Corpul elibereaz\u0103 mai mul\u021bi din ace\u0219ti hormoni \u00een timpul stresului acut sau al exerci\u021biilor fizice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, <strong>hormonul tiroidian tiroxina<\/strong> face ravagii cu RMB. Nivelurile sale sc\u0103zute, tipice <strong>hipotiroidismului<\/strong> (activitatea tiroidian\u0103 redus\u0103), \u00eencetinesc metabolismul bazal. \u00cen schimb, <strong>hipertiroidismul<\/strong> o accelereaz\u0103.<\/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. Starea de s\u0103n\u0103tate<\/h3>\n\n\n\n<p>Sunte\u021bi de p\u0103rere c\u0103 atunci c\u00e2nd sunte\u021bi bolnavi ar trebui s\u0103 m\u00e2nca\u021bi mai pu\u021bin pentru c\u0103 nu v\u0103 mi\u0219ca\u021bi at\u00e2t de mult? Nimic mai neadev\u0103rat. Bolile, fie c\u0103 sunt diverse infec\u021bii, boli inflamatorii sau leziuni, pot, dimpotriv\u0103, s\u0103 v\u0103 <strong>sporeasc\u0103 nevoia de energie<\/strong>. Organismul are nevoie de aceasta pentru a se <strong>regenera<\/strong> \u0219i a <strong>lupta \u00eempotriva problemelor<\/strong> <strong>de s\u0103n\u0103tate.<\/strong> Desigur, nu orice problem\u0103 va cre\u0219te semnificativ necesarul de calorii, dar, \u00een general, atunci c\u00e2nd sunte\u021bi bolnavi, cu siguran\u021b\u0103 <strong>nu ar trebui s\u0103 v\u0103 restric\u021biona\u021bi alimenta\u021bia.<\/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=\"Factorii care afecteaz\u0103 metabolismul bazal\" class=\"wp-image-643148\" title=\"Factorii care afecteaz\u0103 metabolismul bazal\" 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=\"Puteti_creste_rata_metabolica_bazala\"><\/span>Pute\u021bi cre\u0219te rata metabolic\u0103 bazal\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din ceea ce tocmai am discutat, este clar c\u0103 v\u0103 pute\u021bi cre\u0219te par\u021bial \u0219i metabolismul bazal \u00een sine. \u00cen primul r\u00e2nd, va fi mai eficient c\u00e2nd ve\u021bi avea <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mai mult\u0103 mas\u0103 muscular\u0103<\/strong><\/a>. Nu uita\u021bi, cu c\u00e2t sunte\u021bi <strong>mai musculo\u0219i<\/strong>, cu at\u00e2t <strong>rata metabolic\u0103 bazal\u0103 este mai mare.<\/strong> Cu toate acestea, num\u0103rul de calorii arde\u021bi \u00een repaus va fi afectat \u0219i de c\u00e2t de des \u0219i de intens v\u0103 <strong>mi\u0219ca\u021bi<\/strong> \u0219i de ce sporturi practica\u021bi. Corpul<strong> arde mai mult\u0103 energie<\/strong> o perioad\u0103 de timp dup\u0103 exerci\u021bii fizice, \u00een special dup\u0103 antrenamentul de for\u021b\u0103. Mu\u0219chii au nevoie de aceasta pentru a se recupera. Prin exerci\u021bii fizice, v\u0103 pute\u021bi <strong>accelera metabolismul<\/strong> pentru un timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, nu v\u0103 baza\u021bi pe faptul c\u0103 trei sesiuni de antrenament de for\u021b\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 v\u0103 vor accelera rata metabolic\u0103 bazal\u0103 \u0219i astfel ve\u021bi fi bine. Atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 cre\u0219te\u0219i consumul zilnic de energie, totul este despre c\u00e2te calorii arde\u021bi pe parcursul zilei. De aceea este extrem de important s\u0103 v\u0103 mi\u0219ca\u021bi \u0219i \u00een afara acelei ore pe care o petrece\u021bi cu antrenamentul.<sup><mark 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=\"Este_important_sa_va_cunoasteti_rata_metabolica_bazala_daca_vreti_sa_slabiti\"><\/span>Este important s\u0103 v\u0103 cunoa\u0219te\u021bi rata metabolic\u0103 bazal\u0103 dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum s-a discutat deja, cunoa\u0219terea RMB este un element fundamental \u00een planificarea aportului optim de energie, chiar \u0219i atunci c\u00e2nd calcula\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>deficitul caloric<\/strong><\/a>. Odat\u0103 ce v\u0103 cunoa\u0219te\u021bi RMB, pute\u021bi ad\u0103uga la aceasta \u0219i energia ars\u0103 prin digestie, mi\u0219care \u0219i reduce\u021bi valoarea rezultat\u0103 cu 10-20% pentru a afla <strong>c\u00e2te calorii trebuie s\u0103 consuma\u021bi pe zi pentru pierderea \u00een greutate.<\/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>Pentru o metod\u0103 detaliat\u0103 de a calcula aportul de energie, consulta\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/strong><\/a> <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Calculatorul nostru online<\/strong><\/a> v\u0103 va ajuta, de asemenea, s\u0103 calcula\u021bi rapid cantitatea recomandat\u0103 de proteine, carbohidra\u021bi \u0219i gr\u0103simi.<\/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=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rata metabolic\u0103 bazal\u0103 este <strong>cantitatea de baz\u0103 de energie<\/strong> de care corpul vostru are nevoie pentru a <strong>func\u021biona corect.<\/strong> \u00centr-o oarecare m\u0103sur\u0103, aceasta este determinat\u0103 de <strong>sex, hormoni<\/strong> \u0219i <strong>starea de s\u0103n\u0103tate<\/strong>, dar \u0219i voi \u00een\u0219iv\u0103 o pute\u021bi influen\u021ba \u00een principal prin <strong>compozi\u021bia corpului<\/strong> \u0219i <strong>mi\u0219carea de zi cu zi<\/strong>. Cu toate acestea, nu o confunda\u021bi cu consumul total de energie. Pe l\u00e2ng\u0103 rata metabolic\u0103 bazal\u0103, include\u021bi \u0219i energia ars\u0103 \u00een timpul <strong>digestiei<\/strong> \u0219i, mai important, \u00een timpul <strong>mi\u0219c\u0103rii.<\/strong> V\u0103 \u00eentreba\u021bi de ce trebuie s\u0103 \u0219ti\u021bi asta? Dac\u0103 dori\u021bi s\u0103 v\u0103 calcula\u021bi aportul caloric optim, \u00eencepe\u021bi prin a calcula rata metabolic\u0103 bazal\u0103. Alege\u021bi formula corect\u0103 \u0219i sunte\u021bi gata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-am explicat clar ce este metabolismul bazal? Dac\u0103 sunte\u021bi de p\u0103rere c\u0103 articolul nostru de ast\u0103zi a fost util, v\u0103 rug\u0103m s\u0103 nu-l p\u0103stra\u021bi doar pentru voi \u0219i s\u0103-l distribui\u021bi \u0219i prietenilor \u0219i familiei voastre.<\/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>\u0218ti\u021bi ce este de fapt metabolismul bazal? \u0218i chiar este posibil s\u0103 \u00eel accelera\u021bi? R\u0103spunsurile la aceste \u00eentreb\u0103ri, precum \u0219i modul de calcul c\u00e2t mai precis posibil, v\u0103 vor fi dezv\u0103luite \u00een acest articol.<\/p>\n","protected":false},"author":156,"featured_media":642998,"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":[95],"tags":[6686,6866,7358,6374,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-644618","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-calorii","9":"tag-metabolism-ro","10":"tag-nutritie","11":"tag-pierdere-in-greutate","12":"tag-sanatate","13":"tag-un-stil-de-viata-sanatos","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>Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 v\u0103 accelera\u021bi metabolismul? Cum s\u0103 v\u0103 afla\u021bi rata metabolic\u0103 bazal\u0103 pentru a v\u0103 calcula deficitul caloric? Calculatorul BMR v\u0103 poate fi de ajutor.\" \/>\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\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 v\u0103 accelera\u021bi metabolismul? Cum s\u0103 v\u0103 afla\u021bi rata metabolic\u0103 bazal\u0103 pentru a v\u0103 calcula deficitul caloric? Calculatorul BMR v\u0103 poate fi de ajutor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-09T08:47:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-09T08:54:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/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=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate?\",\"datePublished\":\"2024-12-09T08:47:19+00:00\",\"dateModified\":\"2024-12-09T08:54:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\"},\"wordCount\":3414,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"keywords\":[\"calorii\",\"metabolism\",\"nutri\u021bie\",\"pierdere \u00een greutate\",\"s\u0103n\u0103tate\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\",\"name\":\"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"datePublished\":\"2024-12-09T08:47:19+00:00\",\"dateModified\":\"2024-12-09T08:54:00+00:00\",\"description\":\"Cum s\u0103 v\u0103 accelera\u021bi metabolismul? Cum s\u0103 v\u0103 afla\u021bi rata metabolic\u0103 bazal\u0103 pentru a v\u0103 calcula deficitul caloric? Calculatorul BMR v\u0103 poate fi de ajutor.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate?\"}]},{\"@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":"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate? - GymBeam Blog","description":"Cum s\u0103 v\u0103 accelera\u021bi metabolismul? Cum s\u0103 v\u0103 afla\u021bi rata metabolic\u0103 bazal\u0103 pentru a v\u0103 calcula deficitul caloric? Calculatorul BMR v\u0103 poate fi de ajutor.","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\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/","og_type":"article","og_title":"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate? - GymBeam Blog","og_description":"Cum s\u0103 v\u0103 accelera\u021bi metabolismul? Cum s\u0103 v\u0103 afla\u021bi rata metabolic\u0103 bazal\u0103 pentru a v\u0103 calcula deficitul caloric? Calculatorul BMR v\u0103 poate fi de ajutor.","og_url":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/","og_site_name":"GymBeam Blog","article_published_time":"2024-12-09T08:47:19+00:00","article_modified_time":"2024-12-09T08:54:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/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":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate?","datePublished":"2024-12-09T08:47:19+00:00","dateModified":"2024-12-09T08:54:00+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/"},"wordCount":3414,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","keywords":["calorii","metabolism","nutri\u021bie","pierdere \u00een greutate","s\u0103n\u0103tate","un stil de via\u021b\u0103 s\u0103n\u0103tos"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/","url":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/","name":"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","datePublished":"2024-12-09T08:47:19+00:00","dateModified":"2024-12-09T08:54:00+00:00","description":"Cum s\u0103 v\u0103 accelera\u021bi metabolismul? Cum s\u0103 v\u0103 afla\u021bi rata metabolic\u0103 bazal\u0103 pentru a v\u0103 calcula deficitul caloric? Calculatorul BMR v\u0103 poate fi de ajutor.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-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.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Metabolismul bazal: Cum s\u0103-l calcula\u021bi, s\u0103-l accelera\u021bi \u0219i ce rol joac\u0103 \u00een pierderea \u00een greutate?"}]},{"@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\/644618","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=644618"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/644618\/revisions"}],"predecessor-version":[{"id":644718,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/644618\/revisions\/644718"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/642998"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=644618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=644618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=644618"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=644618"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=644618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}