{"id":666628,"date":"2025-01-03T15:04:17","date_gmt":"2025-01-03T14:04:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=666628"},"modified":"2025-01-03T15:04:19","modified_gmt":"2025-01-03T14:04:19","slug":"sto-je-bazalni-metabolizam-i-kako-izracunati-bmr","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/","title":{"rendered":"Bazalni metabolizam: Kako ga izra\u010dunati, ubrzati te koja je njegova uloga u mr\u0161avljenju?"},"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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Sto_je_to_bazalni_metabolizam\" title=\"\u0160to je to bazalni metabolizam?\">\u0160to je to bazalni metabolizam?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Je_li_bazalni_metabolizam_jednak_ukupnoj_dnevnoj_potrosnji_kalorija\" title=\"Je li bazalni metabolizam jednak ukupnoj dnevnoj potro\u0161nji kalorija?\">Je li bazalni metabolizam jednak ukupnoj dnevnoj potro\u0161nji kalorija?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Kako_se_izracunava_stopa_bazalnog_metabolizma\" title=\"Kako se izra\u010dunava stopa bazalnog metabolizma?\">Kako se izra\u010dunava stopa bazalnog metabolizma?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Moze_li_se_izmjeriti_bazalni_metabolizam\" title=\"Mo\u017ee li se izmjeriti bazalni metabolizam?\">Mo\u017ee li se izmjeriti bazalni metabolizam?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Sto_utjece_na_bazalni_metabolizam\" title=\"\u0160to utje\u010de na bazalni metabolizam?\">\u0160to utje\u010de na bazalni metabolizam?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Mozete_li_povecati_bazalni_metabolizam\" title=\"Mo\u017eete li pove\u0107ati bazalni metabolizam?\">Mo\u017eete li pove\u0107ati bazalni metabolizam?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Trebate_li_znati_kakav_je_vas_bazalni_metabolizam_ako_zelite_smrsavjeti\" title=\"Trebate li znati kakav je va\u0161 bazalni metabolizam ako \u017eelite smr\u0161avjeti?\">Trebate li znati kakav je va\u0161 bazalni metabolizam ako \u017eelite smr\u0161avjeti?<\/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.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Stalno slu\u0161amo o bazalnom metabolizmu. Ali znate li \u0161to je to zapravo? \u0160to zna\u010di kada vam netko ka\u017ee da je va\u0161 bazalni metabolizam 1300 kcal? Ovaj broj vam govori koja je minimalna koli\u010dina energije koju va\u0161e tijelo treba. Me\u0111utim, postavlja se jedno va\u017eno pitanje &#8211; je li to vama dovoljno? Danas \u0107emo zajedno odgovoriti na to i pritom otkriti, naprimjer, mo\u017eete li ga ubrzati.<\/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=\"Sto_je_to_bazalni_metabolizam\"><\/span>\u0160to je to bazalni metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107ina vas je \u010dula za to, ali ne znaju svi o \u010demu se radi. <strong>Stopa bazalnog metabolizma<\/strong>, tako\u0111er poznata kao <strong>BMR<\/strong>, mo\u017ee se smatrati energijom koja je potrebna tijelu za njegovo &#8220;<strong>stanje odr\u017eavanja<\/strong>&#8220;. Prakti\u010dki, to je koli\u010dina kalorija koja je potrebna za pre\u017eivljavanje, jer tu energiju koristi za rad svojih <strong>esencijalnih organa<\/strong>. Tijelo sagorijeva toliko energije samo <strong>osnovnim vitalnim funkcijama<\/strong> kao \u0161to su disanje ili rad srca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u0107ete se iznenaditi koliko kalorija trebate samo da bi va\u0161e tijelo pravilno funkcioniralo. Za prosje\u010dnu osobu koja je umjereno aktivna, BMR \u010dini otprilike<strong> 50 &#8211; 65 % ukupne dnevne potro\u0161nje energije.<\/strong> Naprimjer, s kalorijskim zahtjevima od 2000 kcal, \u010dak 1300 kcal mo\u017ee lako predstavljati bazalnu brzinu metabolizma. Stoga, zapamtite da \u010dak i ako trenutno ne vje\u017ebate i imate dan ljen\u010darenja, va\u0161e tijelo prirodno zahtijeva energiju i to je u redu. <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>Za\u0161to zapravo trebate znati vrijednost svog BMR-a, pitate se? Za \u0161to \u0107e vam koristiti te informacije? Prakti\u010dno, u svakodnevnom \u017eivotu, to je samo zanimljiva \u010dinjenica koja sigurno ne\u0107e \u0161koditi da je znate. No, vi\u0161e vam koristi kada trebate<strong> izra\u010dunati svoj energetski unos<\/strong>. Bilo da \u017eelite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>smr\u0161avjeti <\/strong><\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dobiti mi\u0161i\u0107e<\/strong><\/a>, ovo bi putovanje idealno trebalo zapo\u010deti izra\u010dunom va\u0161eg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">optimalnog unosa kalorija<\/a>. A prvi korak do toga je utvr\u0111ivanje kolika je va\u0161a bazalna stopa metabolizma.<\/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=\"\u0160to je to bazalni metabolizam?\" class=\"wp-image-643081\" title=\"\u0160to je to bazalni metabolizam?\" 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\">Koja je razlika izme\u0111u bazalnog metabolizma i metabolizma u mirovanju?<\/h3>\n\n\n\n<p>Prije nego \u0161to zaronimo u druge tajne bazalnog metabolizma, moramo razjasniti jednu stvar.<strong> Bazalni metabolizam nije stopa metabolizma u mirovanju (RMR).<\/strong> Iako je uobi\u010dajeno brkati ove pojmove, vrijedi znati razliku. Obje brojke govore o koli\u010dini energije koju tijelo ispu\u0161ta kada miruje. Razlika je, me\u0111utim, u tome koji uvjeti trenutno utje\u010du na tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bazalni metabolizam<\/strong> je utro\u0161ak energije u maksimalnom mirovanju. Uvjet je da osoba prilikom mjerenja mora le\u017eati, biti gladna najmanje 10 sati, biti neko vrijeme budna i biti u mra\u010dnoj prostoriji s kontroliranom temperaturom. Bazalni metabolizam se prakti\u010dki mo\u017ee posti\u0107i samo u kontroliranim laboratorijskim uvjetima. <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>Brzina metabolizma u mirovanju, <\/strong>poznata pod akronimom RMR, jednostavno je koli\u010dina energije koja je sagorjela tijekom<strong> vremena minimalne aktivnosti. <\/strong>RMR mo\u017eete zamisliti kao energiju koju potro\u0161ite kada ste cijeli dan zatvoreni u ku\u0107i, le\u017eite na kau\u010du ispred TV-a i povremeno od\u0161etate u drugu sobu. To \u010dini<strong> RMR vi\u0161im od BMR-a, za otprilike 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>Dakle, u stvarnosti, izgleda kao da govorimo o <strong>bazalnom metabolizmu<\/strong>, ali u stvarnosti to je vi\u0161e kao <strong>metabolizam u mirovanju.<\/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=\"Koja je razlika izme\u0111u bazalnog metabolizma i metabolizma u mirovanju?\" class=\"wp-image-643172\" title=\"Koja je razlika izme\u0111u bazalnog metabolizma i metabolizma u mirovanju?\" 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_li_bazalni_metabolizam_jednak_ukupnoj_dnevnoj_potrosnji_kalorija\"><\/span>Je li bazalni metabolizam jednak ukupnoj dnevnoj potro\u0161nji kalorija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uobi\u010dajeno je da neki po\u010dnu izra\u010dunavati svoj <strong>idealni dnevni unos kalorija<\/strong> i na kraju saznaju svoju <strong>bazalnu stopu metabolizma (u mirovanju).<\/strong> Zatim, primjerice, s rezultatom od 1400 kcal svaki dan poku\u0161avaju unijeti to\u010dno toliko kalorija iskreno uvjereni da time \u010dine najbolje za sebe. Me\u0111utim, ve\u0107 znate da to nije dovoljno. Osobi s BMR\/RMR od 1400 kcal bile bi potrebne samo te kalorije ako se cijeli dan izle\u017eava kod ku\u0107e ne rade\u0107i gotovo ni\u0161ta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, \u010dim se odjenu i pro\u0161e\u0107u samo nekoliko minuta do trgovine, primjerice, njihove potrebe za energijom rastu. Da ne spominjemo da samo jedenje i probava hrane tro\u0161i kalorije. Ukratko, bilo da se redovito <strong>bavite sportom<\/strong> ili ste samo <strong>minimalno aktivni,<\/strong> koli\u010dina kalorija samo na razini bazalnog metabolizma<strong> nije dovoljna za va\u0161e tijelo<\/strong>. Zapravo, ostale aktivnosti kojima se bavite svakodnevno pove\u0107avaju va\u0161u ukupnu potro\u0161nju energije.<\/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\">\u0160to \u010dini ukupnu dnevnu potro\u0161nju kalorija?<\/h3>\n\n\n\n<p>Mo\u017eete zamisliti <strong>ukupnu dnevnu potro\u0161nju energije (TDEE)<\/strong> kao po\u0161teni hamburger s nekoliko slojeva dobrote. Njegova baza je <strong>meso<\/strong> \u2013 u ovom slu\u010daju <strong>bazalni metabolizam (u mirovanju).<\/strong> No, kompletan hamburger ima i povr\u0107e, sir, umak i druge sastojke. Sli\u010dno tome, <strong>ukupni energetski uno<\/strong>s. Da bismo bili potpuni, nije dovoljno uklju\u010diti samo energiju potrebnu za osnovne \u017eivotne funkcije. To tako\u0111er uklju\u010duje kalorije potro\u0161ene i u <strong>drugim aktivnostima.<\/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\">Od \u010dega se sastoji ukupna dnevna potro\u0161nja energije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bazalni metabolizam (BMR)<\/strong> je koli\u010dina energije potrebna za odr\u017eavanje osnovnih funkcija organizma. No, to je koli\u010dina energije koju bi tijelo potro\u0161ilo samo u maksimalno kontroliranim uvjetima.<\/li>\n\n\n\n<li><strong>Stopa metabolizma u mirovanju<\/strong> (RMR) zapravo je <strong>bazalna stopa metabolizma pove\u0107ana za 10 %<\/strong> i energija koju va\u0161e tijelo koristi tijekom maksimalnog odmaranja u normalnim uvjetima odmora kod ku\u0107e. Obi\u010dno \u010dini otprilike<strong> 60 &#8211; 75 %<\/strong> ukupno sagorjelih kalorija dnevno. <sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Termi\u010dki u\u010dinak hrane<\/strong> (TEF) su kalorije koje va\u0161e tijelo koristi za probavu hrane. Obi\u010dno predstavlja oko <strong>10 % ukupne potro\u0161nje energije<\/strong> u sklopu normalne mje\u0161ovite prehrane. Naprimjer, ako sagorijevate 2000 kcal dnevno, oko 200 kcal od toga se koristi samo za obradu hrane koju jedete. Kao zanimljiva \u010dinjenica, protein ima najve\u0107i TEF od svih makronutrijenata, oko 20 &#8211; 30 %. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Termi\u010dki u\u010dinak normalnih dnevnih aktivnosti<\/strong> (NEAT &#8211; Termogeneza aktivnosti bez vje\u017ebanja) je energija potro\u0161ena tijekom svakodnevnih aktivnosti. To uklju\u010duje<strong> hodanje do posla, obla\u010denje, \u010di\u0161\u0107enje itd.<\/strong><\/li>\n\n\n\n<li><strong>Termogeneza aktivnosti vje\u017ebanja<\/strong> (EAT) su kalorije sagorjele tijekom<strong> fokusirane tjelesne aktivnosti.<\/strong> To uklju\u010duje energiju potro\u0161enu tijekom <strong>vje\u017ebanja<\/strong> i <strong>sporta<\/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><strong>Najvi\u0161e se mo\u017ee utjecati<\/strong> <strong>na<\/strong> posljednje dvije komponente potro\u0161nje energije &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NEAT&nbsp;<\/strong>i <strong>EAT<\/strong><\/a> . Ovisno o tome koliko se dnevno kre\u0107ete, oni mogu \u010diniti <strong>20 %<\/strong> ili \u010dak 50 % va\u0161e ukupne dnevne potro\u0161nje energije. To je korisno znati, naprimjer, kada \u017eelite kontrolirati svoju te\u017einu ili smr\u0161avjeti &#8211; posebno \u0107e koli\u010dina tjelesne aktivnosti utjecati na to koliko energije va\u0161e tijelo tro\u0161i.<\/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=\"Komponente dnevne potro\u0161nje kalorija\" class=\"wp-image-643114\" title=\"Komponente dnevne potro\u0161nje kalorija\" 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=\"Kako_se_izracunava_stopa_bazalnog_metabolizma\"><\/span>Kako se izra\u010dunava stopa bazalnog metabolizma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite li znati koliko je energije potrebno va\u0161em tijelu? Tada morate po\u010deti s izra\u010dunavanjem bazalnog metabolizma (u odmaranju). Mo\u017eete izra\u010dunati i sami, samo vam treba kalkulator te va\u0161a v<strong>isina, te\u017eina <\/strong>i<strong> godine<\/strong>. Zatim sve \u0161to trebate u\u010diniti je odabrati jednu od dostupnih <strong>jednad\u017ebi za izra\u010dunavanje BMR-a<\/strong> i spremni ste za izra\u010dun.<\/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\">Koje se jednad\u017ebe naj\u010de\u0161\u0107e koriste?<\/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 &#8211; Benedictova jednad\u017eba<\/h4>\n\n\n\n<p>Ova je jednad\u017eba najpoznatija i najkori\u0161tenija, unato\u010d \u010dinjenici da je nastala prije vi\u0161e od 100 godina, 1918. godine. Od tada je jednom modificirana 1984. i ta se verzija koristi i danas. <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>Kao i druge formule, i ova uzima u obzir <strong>spol<\/strong> pa je izra\u010dun <strong>razli\u010dit za mu\u0161karce i \u017eene.<\/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 jednad\u017eba za \u017eene: <\/strong>BMR = (9.247 x te\u017eina u kg) + (3.098 x visina u cm) &#8211; (4.33 x godine) + 447.593<\/li>\n\n\n\n<li><strong>Harris-Benedictova jednad\u017eba za mu\u0161karce:<\/strong> BMR = (13.397 x te\u017eina u kg) + (4.799 x visina u cm) &#8211; (5.677 x godine) + 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>Sada \u0107emo prakti\u010dno pokazati kako se pomo\u0107u ove formule izra\u010duna bazalni metabolizam 30-godi\u0161nje \u017eene visoke 170 cm i te\u017eine 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 godina<\/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>Prema Harris-Benedictovoj jednad\u017ebi, ovoj su \u017eeni potrebne oko 1492 kalorije samo da bi odr\u017eala svoje tijelo funkcionalnim i zdravim.<\/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. Jeor jednad\u017eba<\/h4>\n\n\n\n<p>Mifflin-St. Jeor jednad\u017eba, iako nije toliko poznata kao prethodni izra\u010dun, danas se smatra <strong>preciznijom.<\/strong> Zanimljivo, to je tako\u0111er revidirana Harris-Benedictova jednad\u017eba. Mifflin-St Jeor ju je modificirao 1990. godine, a izra\u010dun izgleda ovako.&nbsp;<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>Mifflin-St Jeor jednand\u017eba za \u017eene:<\/strong> BMR = (9.99 x te\u017eina u kg) + (6.25 x visina u cm) &#8211; (4.92 x godine) &#8211; 161<\/li>\n\n\n\n<li><strong>Mifflin-St Jeor jednand\u017eba za mu\u0161karce:<\/strong> BMR = (9.99 x te\u017eina u kg) + (6.25 x visina u cm) &#8211; (4.92 x godine) + 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>Prema ovoj jednad\u017ebi, koliki je bazalni metabolizam iste 30-godi\u0161nje \u017eene sa 170 cm i 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 godina<\/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>Kao \u0161to vidite, rezultat je nekoliko kalorija manje od prethodne jednad\u017ebe. Upravo to odstupanje \u010dini Mifflin-St. Jeor jednad\u017ebu ne\u0161to preciznijom od Harris-Benedictove jednad\u017ebe.<\/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\">Koje su vam jo\u0161 formule poznate?<\/h4>\n\n\n\n<p>Prethodne dvije formule nisu jedine koje mo\u017eete koristiti za izra\u010dun bazalnog metabolizma. Stru\u010dnjaci su smislili i druge formule, a najpoznatije od njih su sljede\u0107e.<\/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\">Za \u017eene<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Za mu\u0161karce<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Katch-McArdle jednand\u017eba (2006.)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 370 + 21.6 x aktivna tjelesna te\u017eina (FFM <em>&#8211; Fat Free Mass, odn. masa bez sala<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">koristi se jednad\u017eba ni\u017ee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>kako ju je razvio FAO\/WHO (1985.)*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (8.7 x te\u017eina u kg) + 829<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (11.6 x te\u017eina u kg) + 879<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Owenova jednand\u017eba (1986.)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 795 + (7.18 x te\u017eina u kg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 879 + (10.2 x te\u017eina u 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>*za osobe od 30 &#8211; 60 godina<\/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\">Koju jednad\u017ebu odabrati?<\/h3>\n\n\n\n<p>Kada \u017eelite izra\u010dunati bazalni metabolizam, mo\u017ee biti velika dilema prema kojoj jednad\u017ebi se ravnati. Iako je<strong> Harris-Benedictova<\/strong> jednad\u017eba najpoznatija, stru\u010dnjaci ka\u017eu da ona <strong>precjenjuje bazalni metabolizam za otprilike 5 %.<\/strong> <strong>Mifflin-St. Jeor formula<\/strong> je ne\u0161to preciznija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opcija je i <strong>kori\u0161tenje nekoliko jednad\u017ebi<\/strong> i me\u0111usobna <strong>usporedba<\/strong> ili <strong>prosjek<\/strong> njihovih rezultata. Na kraju ne\u0107e biti tolike razlike izme\u0111u vrijednosti. Kao \u0161to ste vidjeli gore, dobivena BMR vrijednost razlikovala se za samo nekoliko desetaka kcal izme\u0111u dvije najpoznatije jednad\u017ebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ako si \u017eelite pri\u0161tedjeti gnjava\u017eu oko izra\u010duna, uspore\u0111ivanja i izra\u010dunavanja prosjeka, mo\u017eemo vam to olak\u0161ati. Mo\u017eete si pomo\u0107i s na\u0161im <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bmr-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">online BMR kalkulatorom<\/a>, koji umjesto vas izra\u010dunava va\u0161 bazalni metabolizam.<\/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=\"Moze_li_se_izmjeriti_bazalni_metabolizam\"><\/span>Mo\u017ee li se izmjeriti bazalni metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dok ve\u0107ina izra\u010dunava bazalni metabolizam pomo\u0107u jednad\u017ebi, postoje posebni ure\u0111aji koji to mogu izmjeriti. To mjerenje odvija se u laboratorijskim uvjetima i, naravno, daleko je preciznije od izra\u010duna. Rezultat mo\u017ee varirati za oko <strong>10 &#8211; 20 %<\/strong>. Me\u0111utim, to je vrlo individualno, ovisno o dobi, spolu i drugim \u010dimbenicima. <sup>[3]<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zamislite <strong>neizravnu kalorimetriju<\/strong> kao vrstu <strong>alkotesta<\/strong>. Analizira koli\u010dinu <strong>udahnutog kisika<\/strong> i <strong>izdahnutog uglji\u010dnog dioksida<\/strong> kako bi odredio koliko energije tijelo koristi za svoje osnovne funkcije.<\/li>\n\n\n\n<li><strong>Izravna kalorimetrija<\/strong> mjeri <strong>ukupnu toplinu<\/strong> koju proizvodi tijelo. Mjerenje se odvija u takozvanoj <strong>kalorimetrijskoj komori,<\/strong> gdje su uvjeti okoline savr\u0161eno prilago\u0111eni i kontrolirani. Ova se metoda koristi samo u specijaliziranim centrima za istra\u017eivanje. <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=\"Sto_utjece_na_bazalni_metabolizam\"><\/span>\u0160to utje\u010de na bazalni metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo spomenuli da ako \u017eelite pove\u0107ati svoju ukupnu potro\u0161nju energije, najlak\u0161i na\u010din da to u\u010dinite jest pove\u0107ati koli\u010dinu <strong>dnevne tjelovje\u017ebe.<\/strong> Ali nemojte ste\u0107i pogre\u0161nu ideju &#8211; na bazalni metabolizam se tako\u0111er mo\u017ee utjecati. Osim toga, drugi \u010dimbenici utje\u010du na njega, \u0161to ga \u010dini malo druga\u010dijim za svakoga<\/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. Godine<\/h3>\n\n\n\n<p>Tako\u0111er, mislite li da je starijim osobama te\u017ee skinuti vi\u0161ak kilograma zbog <strong>sporijeg metabolizma<\/strong>? Nije tako izrazito, ali ima istine u tome. Bazalni metabolizam obi\u010dno se stvarno <strong>usporava kako starimo.<\/strong> To se uglavnom odnosi na <strong>smanjenje mi\u0161i\u0107ne mase<\/strong>. To je zato \u0161to je energetski intenzivnija i ako je imate manje, to utje\u010de na smanjenje bazalnog metabolizma. Iznena\u0111enje bi, me\u0111utim, moglo biti to \u0161to BMR ne pada toliko koliko mnogi misle. Istra\u017eivanja pokazuju da se <strong>od 30. godine smanjuje za oko 1-2 % svakih deset godina. <\/strong>Dakle, pad postoji, ali ne toliki da bismo za ve\u0107i gubitak kilograma mogli okriviti usporen metabolizam. I ovdje je krivnja uglavnom u <strong>lo\u0161em na\u010dinu \u017eivota.<\/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>\u017delite li znati vi\u0161e o tome kada se metabolizam usporava? U tom slu\u010daju imamo \u010dlanak za vas: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>U kojoj dobi dolazi do usporavanja metabolizma? Mnogo kasnije nego \u0161to se moglo o\u010dekivati.<\/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. Spol<\/h3>\n\n\n\n<p><strong>Mu\u0161karci obi\u010dno imaju vi\u0161i BMR od \u017eena, <\/strong>zbog<strong> ve\u0107eg udjela mi\u0161i\u0107a <\/strong>i<strong> manje tjelesne masti.<\/strong> Naravno, to ne mora uvijek biti slu\u010daj. Primjerice, mi\u0161i\u0107ava sporta\u0161ica mo\u017ee imati ve\u0107i BMR od mu\u0161karca koji nije aktivan i ne bavi se sportom.<\/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. Sastav tijela<\/h3>\n\n\n\n<p>Ve\u0107e stope bazalnog metabolizma op\u0107enito imaju ljudi koji imaju <strong>ve\u0107i udio mi\u0161i\u0107ne mase.<\/strong> Kao \u0161to je ve\u0107 spomenuto, mi\u0161i\u0107 je <strong>energetski intenzivniji od masnog tkiva<\/strong>. Sagorijevaju vi\u0161e kalorija, \u010dak i kada <strong>miruju<\/strong>. Da vam to lak\u0161e do\u010daramo, kilogram mi\u0161i\u0107a sagorijeva oko 13 kalorija dnevno, dok kilogram masti sagorijeva samo oko 4 &#8211; 5 kcal. Dakle, mi\u0161i\u0107avija osoba sagorijeva vi\u0161e kalorija od one koja ima malo mi\u0161i\u0107a, \u010dak i kada se u tom trenutku ne kre\u0107e. <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. Tjelesna aktivnost<\/h3>\n\n\n\n<p>Iako bazalni metabolizam sam po sebi ne uklju\u010duje energiju sagorjelu tijekom kretanja, redovita tjelesna aktivnost tako\u0111er ima utjecaj na njega. Opet, ovo je povezano s <strong>mi\u0161i\u0107ima.<\/strong> Aktivni mi\u0161i\u0107i <strong>tro\u0161e vi\u0161e energije<\/strong>, pa ljudi koji se bave sportom imaju ve\u0107u potro\u0161nju energije od onih koji se vrlo malo kre\u0107u. <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. Hormoni<\/h3>\n\n\n\n<p>Mnogi hormoni koji odr\u017eavaju nesmetano funkcioniranje tijela tako\u0111er utje\u010du na koli\u010dinu energije koju tro\u0161ite. Naprimjer, <strong>hormon stresa kortizol<\/strong> utje\u010de na brzinu metabolizma. Kada je <strong>povi\u0161en<\/strong> dulje vrijeme, to se mo\u017ee odraziti na <strong>usporeni<\/strong> <strong>metabolizam<\/strong>. Nasuprot tome, kada su kateholamini (adrenalin i noradrenalin) povi\u0161eni, bazalni metabolizam se<strong> ubrzava.<\/strong> Tijelo osloba\u0111a vi\u0161e ovih hormona tijekom akutnog stresa ili vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hormon \u0161titnja\u010de tiroksin<\/strong> tako\u0111er uni\u0161tava BMR. Njegove niske razine, tipi\u010dne za <strong>hipotireozu<\/strong> (smanjena aktivnost \u0161titnja\u010de), usporavaju bazalni metabolizam. Nasuprot tome, <strong>hipertireoza<\/strong> ga ubrzava.<\/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. Zdravstveno stanje<\/h3>\n\n\n\n<p>Vjerujete li da kada ste bolesni trebate manje jesti jer se, primjerice, ne kre\u0107ete toliko? To je prili\u010dno daleko od istine. Bolesti, bilo razne infekcije, upalne bolesti ili ozljede mogu, naprotiv, <strong>pove\u0107ati va\u0161u potrebu za energijom.<\/strong> Tijelu je potreban za <strong>regeneraciju <\/strong>i<strong> borbu protiv bolesti.<\/strong> Naravno, ne\u0107e svaki zdravstveni problem zna\u010dajno pove\u0107ati potrebu za kalorijama, ali op\u0107enito, kada ste bolesni, svakako se ne biste trebali <strong>ograni\u010davati u prehrani.<\/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=\"\u010cimbenici koji utje\u010du na bazalni metabolizam\" class=\"wp-image-643148\" title=\"\u010cimbenici koji utje\u010du na bazalni metabolizam\" 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=\"Mozete_li_povecati_bazalni_metabolizam\"><\/span>Mo\u017eete li pove\u0107ati bazalni metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz onoga o \u010demu smo upravo razgovarali, jasno je da mo\u017eete djelomi\u010dno pove\u0107ati i sam bazalni metabolizam. Prije svega, bit \u0107e u\u010dinkovitiji kada imate <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" class=\"ek-link\"><strong>vi\u0161e mi\u0161i\u0107a<\/strong><\/a><strong>. <\/strong>Upamtite, \u0161to ste<strong> mi\u0161i\u0107aviji,<\/strong> to je <strong>bazalni metabolizam ve\u0107i<\/strong>. Me\u0111utim, koliko kalorija sagorijevate u mirovanju tako\u0111er \u0107e ovisiti o tome koliko se \u010desto i intenzivno <strong>kre\u0107ete<\/strong> i kojim se sportovima bavite. Tijelo <strong>sagorijeva vi\u0161e energije<\/strong> neko vrijeme nakon vje\u017ebanja, osobito nakon treninga snage. Mi\u0161i\u0107ima je to potrebno za oporavak. Vje\u017ebanjem zapravo mo\u017eete nakratko <strong>ubrzati svoj metabolizam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nemojte se oslanjati na \u010dinjenicu da \u0107e tri treninga snage tjedno ubrzati va\u0161 bazalni metabolizam i sve \u0107e biti dobro. Kada \u017eelite pove\u0107ati svoju dnevnu potro\u0161nju energije, sve ovisi o tome koliko \u0107ete kalorija sagorjeti tijekom dana. Zato je iznimno va\u017eno da se kre\u0107ete i izvan tih sat vremena koje provedete na treninzima.<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=\"Trebate_li_znati_kakav_je_vas_bazalni_metabolizam_ako_zelite_smrsavjeti\"><\/span>Trebate li znati kakav je va\u0161 bazalni metabolizam ako \u017eelite smr\u0161avjeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, poznavanje va\u0161eg BMR-a temeljna je gradivna jedinica u planiranju va\u0161eg optimalnog unosa energije, \u010dak i kada izra\u010dunavate svoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a>. Nakon \u0161to saznate svoj BMR, mo\u017eete mu dodati energiju koja je nastala sagorijevanjem kod probave, kretanjem, i smanjiti dobivenu vrijednost za 10 &#8211; 20 % kako biste saznali <strong>koliko kalorija dnevno trebate unijeti za mr\u0161avljenje.<\/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>Za detaljnu metodu izra\u010duna energetskog unosa pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izra\u010dunati energetski unos i unos makronutrijenata za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase?<\/strong><\/a><\/li>\n\n\n\n<li>Na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online kalkulator<\/strong><\/a> tako\u0111er \u0107e vam pomo\u0107i da brzo izra\u010dunate preporu\u010denu koli\u010dinu proteina, ugljikohidrata i masti.<\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bazalni metabolizam je <strong>osnovna koli\u010dina energije<\/strong> koja je potrebna va\u0161em tijelu za <strong>pravilno funkcioniranje.<\/strong> Donekle je determiniran <strong>spolom, hormonima i zdravstvenim stanjem<\/strong>, no vi sami mo\u017eete utjecati na njega uglavnom kroz <strong>tjelesni sastav<\/strong> i <strong>kretanje.<\/strong> Me\u0111utim, nemojte ga brkati s ukupnim utro\u0161kom energije. Uz bazalnu stopu metabolizma, tako\u0111er uklju\u010duje energiju sagorjelu tijekom <strong>probave<\/strong> i, \u0161to je jo\u0161 va\u017enije, tijekom <strong>kretanja.<\/strong> A za\u0161to to trebate znati? Ako \u017eelite izra\u010dunati svoj optimalni unos kalorija, po\u010dnite s izra\u010dunom bazalnog metabolizma. Odaberite ispravnu formulu i spremni ste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jesmo li vam razjasnili \u0161to je bazalni metabolizam? Ako vam je \u010dlanak bio koristan, nemojte ga dr\u017eati za sebe, ve\u0107 ga podijelite sa svojim prijateljima i obitelji.<\/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>Znate li \u0161to je to zapravo bazalni metabolizam? I je li ga uop\u0107e mogu\u0107e ubrzati? Odgovore na ova pitanja, kao i kako ga \u0161to to\u010dnije izra\u010dunati, otkrit \u0107emo vam u ovom \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":642990,"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":[135],"tags":[6680,6860,6368,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-666628","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kalorije-hr","9":"tag-metabolizam-hr","10":"tag-mrsavljenje-hr","11":"tag-prehrana-hr","12":"tag-zdrav-nacin-zivota-hr","13":"tag-zdravlje-hr","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>Bazalni metabolizam: Kako ga izra\u010dunati, ubrzati te koja je njegova uloga u mr\u0161avljenju? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ubrzati metabolizam? 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