{"id":667873,"date":"2025-01-07T14:00:46","date_gmt":"2025-01-07T13:00:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=667873"},"modified":"2025-01-07T14:08:21","modified_gmt":"2025-01-07T13:08:21","slug":"kaj-je-bazalna-presnova-in-kako-izracunati-bmr","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/","title":{"rendered":"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju?"},"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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Kaj_je_bazalni_metabolizem\" title=\"Kaj je bazalni metabolizem?\">Kaj je bazalni metabolizem?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Ali_je_bazalni_metabolizem_enak_skupni_dnevni_porabi_kalorij\" title=\"Ali je bazalni metabolizem enak skupni dnevni porabi kalorij?\">Ali je bazalni metabolizem enak skupni dnevni porabi kalorij?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Kako_se_izracuna_bazalni_metabolizem\" title=\"Kako se izra\u010duna bazalni metabolizem?\">Kako se izra\u010duna bazalni metabolizem?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Ali_je_mogoce_bazalni_metabolizem_izmeriti\" title=\"Ali je mogo\u010de bazalni metabolizem izmeriti?\">Ali je mogo\u010de bazalni metabolizem izmeriti?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Kaj_vpliva_na_bazalni_metabolizem\" title=\"Kaj vpliva na bazalni metabolizem?\">Kaj vpliva na bazalni metabolizem?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Ali_lahko_povecate_bazalni_metabolizem\" title=\"Ali lahko pove\u010date bazalni metabolizem?\">Ali lahko pove\u010date bazalni metabolizem?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Ali_morate_poznati_svojo_bazalno_presnovo_ce_zelite_shujsati\" title=\"Ali morate poznati svojo bazalno presnovo, \u010de \u017eelite shuj\u0161ati?\">Ali morate poznati svojo bazalno presnovo, \u010de \u017eelite shuj\u0161ati?<\/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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ves \u010das poslu\u0161amo o bazalnem metabolizmu. Toda ali veste, kaj to dejansko je? Kaj pomeni, ko vam nekdo re\u010de, da je va\u0161 bazalni metabolizem 1300 kcal? Ta \u0161tevilka vam pove, kolik\u0161na je najmanj\u0161a koli\u010dina energije, ki jo potrebuje va\u0161e telo. Vendar pa se pojavlja pomembno vpra\u0161anje. Ali je to zares dovolj? Danes se bomo tej temi skupaj posvetili in pri tem razkrili tudi, na primer, ali lahko bazalni metabolizem pospe\u0161imo. <\/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=\"Kaj_je_bazalni_metabolizem\"><\/span>Kaj je bazalni metabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dina vas je \u017ee sli\u0161ala za to, vendar ne vsi vedo, za kaj to\u010dno gre. <strong>Bazalni metabolizem,<\/strong> znan tudi kot <strong>BMR,<\/strong> si lahko predstavljamo kot energijo, ki jo telo potrebuje za svoj <strong>&#8220;na\u010din vzdr\u017eevanja&#8221;.<\/strong> Prakti\u010dno povedano, gre za koli\u010dino kalorij, ki so potrebne za <strong>pre\u017eivetje,<\/strong> saj telo to energijo porabi za delovanje <strong>bistvenih organov.<\/strong> Telo porabi toliko energije \u017ee samo za <strong>osnovne \u017eivljenjske funkcije,<\/strong> kot so dihanje ali bitje srca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas bo presenetilo, koliko kalorij potrebujete samo zato, da va\u0161e telo deluje pravilno. Pri povpre\u010dni osebi, ki je zmerno aktivna, bazalni metabolizem predstavlja pribli\u017eno <strong>50\u201365 % celotne dnevne porabe energije.<\/strong> Na primer, pri osebi s kalorijsko potrebo 2000 kcal lahko bazalni metabolizem zlahka predstavlja kar 1300 kcal. Zato si zapomnite, da va\u0161e telo, tudi \u010de trenutno ne telovadite in imate lenoben dan, naravno potrebuje energijo, kar je povsem v redu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zakaj bi sploh morali vedeti vrednost svojega BMR? Za kaj boste to informacijo uporabili? V vsakdanjem \u017eivljenju je to zanimivo dejstvo in zagotovo vam ne \u0161koduje, \u010de to veste. Vendar pa vam pride bolj prav, ko morate <strong>izra\u010dunati svoj energijski vnos.<\/strong> Ne glede na to, ali \u017eelite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>shuj\u0161ati<\/strong><\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pridobiti mi\u0161i\u010dno maso<\/strong><\/a>, bi se to potovanje idealno za\u010delo z izra\u010dunom va\u0161ega <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">optimalnega kalori\u010dnega vnosa<\/a>. Prvi korak k temu je ugotoviti, kak\u0161en je va\u0161 bazalni metabolizem.<\/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=\"Kaj je bazalni metabolizem?\" class=\"wp-image-643081\" title=\"Kaj je bazalni metabolizem?\" 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\">Kak\u0161na je razlika med bazalnim metabolizmom in presnovo v mirovanju?<\/h3>\n\n\n\n<p>Preden se poglobimo v druge skrivnosti bazalnega metabolizma, moramo raz\u010distiti eno stvar. <strong>Bazalni metabolizem ni enak stopnji presnove v mirovanju (RMR).<\/strong> \u010ceprav se ti izrazi pogosto zamenjujejo, je vredno poznati razliko. Obe vrednosti govorita o koli\u010dini energije, ki jo telo porabi v mirovanju. Razlika pa je v tem, kateri pogoji takrat vplivajo na telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bazalni metabolizem<\/strong> je poraba energije pri najve\u010djem mirovanju. Pogoj je, da pri merjenju oseba, ki se je vsaj 10 ur postila, le\u017ei, je nekaj \u010dasa budna in da je v temnem prostoru z nadzorovano temperaturo. Bazalno presnovo lahko prakti\u010dno dobimo le v nadzorovanih laboratorijskih pogojih. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Presnova v mirovanju,<\/strong> znana pod kratico RMR, preprosto predstavlja koli\u010dino energije, porabljene med <strong>\u010dasi minimalne aktivnosti.<\/strong> RMR si lahko predstavljate kot energijo, ki jo porabite, ko ves dan ostanete doma, le\u017eite na kav\u010du pred televizijo in se ob\u010dasno premaknete v drugo sobo. Zaradi tega je <strong>RMR pribli\u017eno 10% vi\u0161ji od BMR.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako se zdi, da govorimo o <strong>bazalnem metabolizmu,<\/strong> vendar gre dejansko bolj za <strong>presnovo v 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=\"Kak\u0161na je razlika med bazalnim metabolizmom in metabolizmom v mirovanju?\" class=\"wp-image-643172\" title=\"Kak\u0161na je razlika med bazalnim metabolizmom in metabolizmom v 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=\"Ali_je_bazalni_metabolizem_enak_skupni_dnevni_porabi_kalorij\"><\/span>Ali je bazalni metabolizem enak skupni dnevni porabi kalorij?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogosto se zgodi, da za\u010dnete z izra\u010dunom svojega <strong>idealnega dnevnega kalorijskega vnosa <\/strong>in na koncu odkrijete svoj <strong>bazalni (po\u010divajo\u010di) metabolizem. <\/strong>Nato na primer, z rezultatom 1400 kcal, posku\u0161ate vsak dan zau\u017eiti to\u010dno toliko kalorij v dobri veri, da delate najbolj\u0161e zase. Vendar sedaj \u017ee veste, da to ni dovolj. Oseba z BMR\/RMR 1400 kcal bi potrebovala toliko kalorij le, \u010de bi ves dan le\u017eala doma in ne bi po\u010dela prakti\u010dno ni\u010desar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa bi se njene energijske potrebe pove\u010dale takoj, ko bi se, na primer, oblekla in nekaj minut hodila do trgovine. Da ne omenimo, da \u017ee samo u\u017eivanje in prebavljanje hrane porabi kalorije. Skratka, ne glede na to, ali se <strong>redno ukvarjate s \u0161portom<\/strong> ali ste <strong>le minimalno aktivni,<\/strong> koli\u010dina kalorij na ravni bazalnega metabolizma <strong>ni dovolj za va\u0161e telo.<\/strong> Dejansko vse dejavnosti, s katerimi se ukvarjate \u010dez dan, pove\u010dajo va\u0161o skupno porabo 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=\"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\">Kaj predstavlja skupno dnevno porabo kalorij?<\/h3>\n\n\n\n<p><strong>Skupno dnevno porabo energije (TDEE)<\/strong> si lahko predstavljate kot pravi hamburger z ve\u010d plastmi dobrot. Njegova osnova je <strong>meso<\/strong> \u2013 v tem primeru <strong>bazalni (po\u010divajo\u010di) metabolizem.<\/strong> Vendar pa popoln hamburger vklju\u010duje tudi zelenjavo, sir, omako in druge sestavine. Podobno je s <strong>skupnim energijskim vnosom.<\/strong> Da bi bil popoln, ni dovolj, da vklju\u010duje samo energijo, potrebno za osnovne \u017eivljenjske funkcije. Vklju\u010duje tudi kalorije, ki se porabijo pri <strong>drugih aktivnostih.<\/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\">Iz \u010desa je sestavljena celotna dnevna poraba energije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bazalni metabolizem<\/strong> (BMR) je koli\u010dina energije, potrebna za vzdr\u017eevanje osnovnih funkcij telesa. Vendar pa gre za koli\u010dino energije, ki jo lahko to\u010dno dolo\u010dimo le v maksimalno nadzorovanih pogojih.<\/li>\n\n\n\n<li><strong>Presnova v mirovanju<\/strong> (RMR) je pravzaprav <strong>bazalni metabolizem, pove\u010dan za 10 %<\/strong> in predstavlja energijo, ki jo va\u0161e telo porabi v maksimalnem po\u010ditku v obi\u010dajnih pogojih doma. Obi\u010dajno predstavlja pribli\u017eno <strong>60\u201375 %<\/strong> vseh kalorij, ki jih porabimo na dan. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Termi\u010dni u\u010dinek hrane<\/strong> (TEF) so kalorije, ki jih na\u0161e telo porabi za prebavo hrane. Obi\u010dajno predstavlja pribli\u017eno <strong>10 % skupne porabe energije<\/strong> pri obi\u010dajni me\u0161ani prehrani. Na primer, \u010de dnevno porabite 2000 kcal, je pribli\u017eno 200 kcal porabljenih samo za prebavo zau\u017eite hrane. Kot zanimivost &#8211; beljakovine imajo najvi\u0161ji TEF med vsemi makrohranili in sicer okoli 20\u201330 %. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Termi\u010dni u\u010dinek obi\u010dajnih dnevnih aktivnosti<\/strong> (NEAT &#8211; Non-exercise Activity Thermogenesis) predstavlja energijo, porabljeno med vsakodnevnimi aktivnostmi. To vklju\u010duje <strong>hojo do slu\u017ebe, obla\u010denje, \u010di\u0161\u010denje<\/strong> itd.<\/li>\n\n\n\n<li><strong>Termogeneza zaradi telesne aktivnosti<\/strong> (EAT &#8211; Exercise Activity Thermogenesis) so kalorije, porabljene med <strong>na\u010drtno telesno aktivnostjo.<\/strong> To vklju\u010duje energijo, porabljeno med <strong>vadbo<\/strong> in <strong>\u0161portom.<\/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>Prav zadnji dve komponenti porabe energije &#8211; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NEAT<\/strong> in <strong>EAT<\/strong><\/a> &#8211; sta tisti, na kateri lahko <strong>najbolj vplivate.<\/strong> Glede na to, koliko se dnevno gibate, lahko predstavljata <strong>20 %<\/strong> ali celo <strong>50 % va\u0161e skupne dnevne porabe energije.<\/strong> To je koristno vedeti na primer, ko \u017eelite nadzorovati svojo te\u017eo ali shuj\u0161ati \u2013 predvsem koli\u010dina telesne aktivnosti bo vplivala na to, koliko energije va\u0161e telo porabi.<\/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=\"Sestavni deli dnevne porabe kalorij\" class=\"wp-image-643114\" title=\"Sestavni deli dnevne porabe kalorij\" 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_izracuna_bazalni_metabolizem\"><\/span>Kako se izra\u010duna bazalni metabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite vedeti, koliko energije potrebuje va\u0161e telo? Potem morate za\u010deti z izra\u010dunom svojega bazalnega (po\u010divajo\u010dega) metabolizma. Izra\u010dunate ga lahko sami, potrebujete le kalkulator in svojo <strong>vi\u0161ino, te\u017eo<\/strong> ter <strong>starost.<\/strong> Nato morate izbrati eno od razpolo\u017eljivih <strong>ena\u010db za izra\u010dun BMR<\/strong> in \u017ee ste pripravljeni na 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\">Katere ena\u010dbe se najpogosteje uporabljajo?<\/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. Ena\u010dba Harris &#8211; Benedict<\/h4>\n\n\n\n<p>Ta ena\u010dba je najbolj znana in uporabljena, \u010deprav je bila ustvarjena pred ve\u010d kot 100 leti, leta 1918. Od takrat je bila enkrat spremenjena, leta 1984, ta razli\u010dica pa se uporablja \u0161e danes. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot druge formule tudi ta upo\u0161teva <strong>spol,<\/strong> zato je izra\u010dun <strong>razli\u010den za mo\u0161ke in \u017eenske.<\/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 ena\u010dba za \u017eenske:<\/strong>\r\nBMR = (9,247 x te\u017ea v kg) + (3,098 x vi\u0161ina v cm) &#8211; (4,33 x starost) + 447,593<\/li>\n\n\n\n<li><strong>Harris-Benedictova ena\u010dba za mo\u0161ke:<\/strong>\r\nBMR = (13,397 x te\u017ea v kg) + (4,799 x vi\u0161ina v cm) &#8211; (5,677 x starost) + 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>Sedaj bomo prakti\u010dno pokazali, kako se ta formula uporablja za izra\u010dun osnovnega metabolizma 30-letne \u017eenske z vi\u0161ino 170 cm in te\u017eo 70 kg.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = (9,247 x <strong>70 kg<\/strong>) + (3,098 x <strong>170 cm<\/strong>) &#8211; (4,33 x <strong>30 let<\/strong>) + 447,593 = <strong>1491,643 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po Harris-Benedictovi ena\u010dbi ta \u017eenska potrebuje pribli\u017eno 1492 kalorij, da ohrani svoje telo funkcionalno in zdravo.<\/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. Ena\u010dba Mifflin-St. Jeore<\/h4>\n\n\n\n<p>Ena\u010dba Mifflin-St. George, \u010deprav ni tako znana kot prej\u0161nji izra\u010dun, danes velja za bolj <strong>natan\u010dno.<\/strong> Zanimivo je, da gre pravzaprav za prenovljeno Harris-Benedictovo ena\u010dbo. Mifflin-St. Jeor sta jo leta 1990 spremenila, izra\u010dun pa je videti takole: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mifflin-St Jeor ena\u010dba za \u017eenske:<\/strong>\r\nBMR = (9,99 x te\u017ea v kg) + (6,25 x vi\u0161ina v cm) &#8211; (4,92 x starost) &#8211; 161<\/li>\n\n\n\n<li><strong>Mifflin-St Jeor ena\u010dba za mo\u0161ke:<\/strong>\r\nBMR = (9,99 x te\u017ea v kg) + (6,25 x vi\u0161ina v cm) &#8211; (4,92 x starost) + 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>Kolik\u0161na je bazalna presnova iste 30-letne \u017eenske s 170 cm in 70 kg po tej ena\u010dbi? <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = (9,99 x <strong>70 kg<\/strong>) + (6,25 x <strong>170 cm<\/strong>) &#8211; (4,92 x <strong>30 let<\/strong>) &#8211; 161 = <strong>1453,2 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite, je rezultat nekaj kalorij ni\u017eji od prej\u0161nje ena\u010dbe. Zaradi tega odstopanja je ena\u010dba Mifflin-St. Jeore nekoliko natan\u010dnej\u0161a od ena\u010dbe 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\">Katere druge ena\u010dbe poznamo?<\/h4>\n\n\n\n<p>Prej\u0161nji dve formuli nista edini, ki ju lahko uporabite za izra\u010dun bazalnega metabolizma. Strokovnjaki so pripravili tudi druge formule, med katerimi so najbolj znane naslednje.<\/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 \u017eenske<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Za mo\u0161ke<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ena\u010dba Katch-McArdle (2006)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 370 + 21,6 x aktivna telesna te\u017ea (FFM <em>&#8211; masa brez ma\u0161\u010dobe<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">se uporablja spodnja ena\u010dba<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>kot jo je razvila FAO\/WHO (1985)*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (8,7 x te\u017ea v kg) + 829<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (11,6 x te\u017ea v kg) + 879<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ena\u010dba Owen (1986)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 795 + (7,18 x te\u017ea v kg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 879 + (10,2 x te\u017ea v kg)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>*za osebe, stare od 30 do 60 let<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katero ena\u010dbo izbrati?<\/h3>\n\n\n\n<p>Ko \u017eelite izra\u010dunati svoj bazalni metabolizem, je lahko prava dilema, katero ena\u010dbo izbrati. \u010ceprav je <strong>Harris-Benedictova ena\u010dba<\/strong> najbolj znana, strokovnjaki pravijo, da <strong>bazalni metabolizem preceni za pribli\u017eno 5 %.<\/strong> <strong>Ena\u010dba Mifflin-St. Jeor<\/strong> je nekoliko bolj natan\u010dna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost je tudi, da <strong>uporabite ve\u010d ena\u010db<\/strong> in <strong>primerjate<\/strong> ali izra\u010dunate <strong>povpre\u010dje<\/strong> njihovih rezultatov. Na koncu razlika med vrednostmi ne bo tako velika. Kot ste videli zgoraj, se je izra\u010dunana vrednost BMR med dvema najbolj znanima ena\u010dbama razlikovala le za nekaj deset kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa si \u017eelite prihraniti trud z izra\u010dunavanjem, primerjanjem in dolo\u010danjem povpre\u010dja, vam lahko to olaj\u0161amo. Pomagate si lahko z na\u0161im <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/spletni-bmr-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spletnim kalkulatorjem BMR<\/a>, ki za vas izra\u010duna va\u0161 bazalni metabolizem.<\/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=\"Ali_je_mogoce_bazalni_metabolizem_izmeriti\"><\/span>Ali je mogo\u010de bazalni metabolizem izmeriti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medtem ko ve\u010dina svoj bazalni metabolizem izra\u010dunava z ena\u010dbami, obstajajo posebne naprave, ki ga lahko izmerijo. Merjenje poteka v laboratorijskih pogojih in je seveda veliko natan\u010dnej\u0161e od izra\u010duna. Rezultat se lahko razlikuje za pribli\u017eno <strong>10\u201320 %.<\/strong> Vendar je to zelo individualno in odvisno od starosti, spola in drugih dejavnikov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Predstavljajte si <strong>posredno kalorimetrijo<\/strong> kot nekak\u0161en <strong>test dihanja.<\/strong> Analizira koli\u010dino <strong>vdihanega kisika<\/strong> in <strong>izdihanega ogljikovega dioksida,<\/strong> da ugotovi, koliko energije telo porabi za svoje osnovne funkcije.<\/li>\n\n\n\n<li><strong>Direktna kalorimetrija<\/strong> meri <strong>celotno toploto,<\/strong> ki jo proizvaja telo. Merjenje poteka v tako imenovani <strong>kalorimetri\u010dni komori,<\/strong> kjer so okoljski pogoji popolnoma prilagojeni in nadzorovani. Ta metoda se uporablja le v specializiranih raziskovalnih centrih. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_vpliva_na_bazalni_metabolizem\"><\/span>Kaj vpliva na bazalni metabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omenili smo \u017ee, da je najla\u017eji na\u010din za pove\u010danje skupne porabe energije pove\u010danje koli\u010dine <strong>dnevne telesne aktivnosti.<\/strong> Vendar ne razumite narobe \u2013 tudi na bazalni metabolizem lahko vplivate. Poleg tega nanj vplivajo \u0161e drugi dejavniki, zaradi katerih je pri vsakem posamezniku nekoliko druga\u010den.<\/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. Starost<\/h3>\n\n\n\n<p>Se tudi vi spra\u0161ujete, ali imajo starej\u0161i ljudje te\u017eave z izgubo odve\u010dnih kilogramov zaradi <strong>po\u010dasnej\u0161ega metabolizma?<\/strong> Stvar ni tako enostavna, vendar je v tem nekaj resnice. Bazalni metabolizem se obi\u010dajno res <strong>upo\u010dasni s staranjem.<\/strong> To je povezano predvsem z <strong>zmanj\u0161anjem mi\u0161i\u010dne mase,<\/strong> saj mi\u0161ice zahtevajo ve\u010d energije in \u010de jih imate manj, to vpliva na zmanj\u0161anje bazalnega metabolizma. Presenetljivo pa je, da BMR ne pade toliko, kot si marsikdo predstavlja. Raziskave ka\u017eejo, da se po <strong>30. letu starosti zmanj\u0161a za pribli\u017eno 1\u20132 % vsakih deset let.<\/strong> Padec torej obstaja, vendar ni tako velik, da bi lahko za te\u017ejo izgubo te\u017ee krivili po\u010dasen metabolizem. Ve\u010dinoma je krivec <strong>nezdrav \u017eivljenjski slog.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o tem, kdaj se metabolizem upo\u010dasni? V tem primeru imamo za vas \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/pri-kateri-starosti-se-nasa-presnova-upocasni-veliko-pozneje-kot-si-mislite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pri kateri starosti pride do upo\u010dasnitve metabolizma? Veliko kasneje, kot bi pri\u010dakovali.<\/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>Mo\u0161ki imajo obi\u010dajno vi\u0161ji BMR kot \u017eenske,<\/strong> zaradi <strong>ve\u010djega dele\u017ea mi\u0161ic<\/strong> in <strong>manj\u0161ega dele\u017ea telesne ma\u0161\u010dobe.<\/strong> Seveda to ni vedno tako. Na primer, mi\u0161i\u010dasta \u0161portnica ima lahko vi\u0161ji BMR kot mo\u0161ki, ki ni aktiven in se ne ukvarja s \u0161portom.<\/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. Sestava telesa<\/h3>\n\n\n\n<p>Vi\u0161ji bazalni metabolizem imajo na splo\u0161no ljudje z <strong>ve\u010djim dele\u017eem mi\u0161i\u010dne mase.<\/strong> Kot smo \u017ee omenili, so mi\u0161ice <strong>energijsko bolj zahtevne kot ma\u0161\u010dobno tkivo.<\/strong> Porabijo ve\u010d kalorij, tudi ko so v <strong>mirovanju.<\/strong> Da si la\u017eje predstavljate, 1 kg mi\u0161ic porabi pribli\u017eno 13 kalorij na dan, medtem ko 1 kg ma\u0161\u010dobe porabi le okoli 4\u20135 kcal. Zato bolj mi\u0161i\u010dasta oseba porabi ve\u010d kalorij kot nekdo z malo mi\u0161icami, tudi kadar se ne giblje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Telesna dejavnost<\/h3>\n\n\n\n<p>\u010ceprav bazalni metabolizem sam po sebi ne vklju\u010duje energije, porabljene med gibanjem, ima redna telesna aktivnost nanj vseeno vpliv. To je ponovno povezano z <strong>mi\u0161icami.<\/strong> Aktivne mi\u0161ice <strong>porabijo ve\u010d energije,<\/strong> zato imajo ljudje, ki se ukvarjajo s \u0161portom, ve\u010djo porabo energije kot tisti, ki se gibljejo malo.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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>\u0160tevilni hormoni, ki zagotavljajo nemoteno delovanje telesa, vplivajo tudi na to, koliko energije porabite. Na primer, <strong>stresni hormon kortizol<\/strong> vpliva na presnovni tempo. Ko je <strong>zvi\u0161an<\/strong> dlje \u010dasa, se to lahko odrazi v <strong>po\u010dasnej\u0161em metabolizmu.<\/strong> Nasprotno pa, ko so <strong>kateholamini<\/strong> (adrenalin in noradrenalin) zvi\u0161ani, se bazalni metabolizem <strong>pospe\u0161i.<\/strong> Telo spro\u0161\u010da ve\u010d teh hormonov med akutnim stresom ali telesno vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160\u010ditni\u010dni hormon tiroksin<\/strong> prav tako mo\u010dno vpliva na BMR. Njegove nizke ravni, zna\u010dilne za <strong>hipotirozo<\/strong> (zmanj\u0161ano delovanje \u0161\u010ditnice), upo\u010dasnjujejo bazalni metabolizem. Nasprotno pa <strong>hipertiroza<\/strong> pospe\u0161uje metabolizem.<\/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>Se vam zdi, da bi morali med boleznijo jesti manj, ker se, na primer, manj gibate? To je precej dale\u010d od resnice. Bolezni, naj gre za razli\u010dne oku\u017ebe, vnetne bolezni ali po\u0161kodbe, lahko nasprotno <strong>pove\u010dajo va\u0161e potrebe po energiji.<\/strong> Telo jo potrebuje za <strong>regeneracijo<\/strong> in <strong>boj proti bolezni.<\/strong> Seveda ne bodo vse zdravstvene te\u017eave znatno pove\u010dale potrebe po kalorijah, vendar na splo\u0161no velja, da se med boleznijo zagotovo ne bi smeli <strong>omejevati pri prehranjevanju.<\/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=\"Dejavniki, ki vplivajo na bazalni metabolizem\" class=\"wp-image-643148\" title=\"Dejavniki, ki vplivajo na bazalni metabolizem\" 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=\"Ali_lahko_povecate_bazalni_metabolizem\"><\/span>Ali lahko pove\u010date bazalni metabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz tega, kar smo pravkar obravnavali, je jasno, da lahko delno pove\u010date svoj bazalni metabolizem. Kot prvo bo ta u\u010dinkovitej\u0161i, \u010de boste imeli <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ve\u010d mi\u0161ic<\/strong><\/a><strong>.<\/strong> Ne pozabite, da bolj kot ste <strong>mi\u0161i\u010dasti,<\/strong> vi\u0161ji je va\u0161 <strong>bazalni metabolizem.<\/strong> Na to, koliko kalorij porabite v mirovanju, pa vpliva tudi to, kako pogosto in intenzivno se <strong>gibate<\/strong> ter s katerimi \u0161porti se ukvarjate. Telo <strong>porablja ve\u010d energije<\/strong> \u0161e nekaj \u010dasa po vadbi, \u0161e posebej po treningu mo\u010di. Mi\u0161ice jo potrebujejo za regeneracijo. Z vadbo lahko dejansko <strong>za nekaj \u010dasa pospe\u0161ite svoj metabolizem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa se ne zana\u0161ajte na to, da bodo trije treningi mo\u010di na teden pospe\u0161ile va\u0161 bazalni metabolizem in bo to dovolj. Ko \u017eelite pove\u010dati svojo dnevno porabo energije, je klju\u010dno, koliko kalorij porabite \u010dez celoten dan. Zato je izjemno pomembno, da se gibate tudi izven tiste ene ure, ki jo pre\u017eivite na vadbi. <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=\"Ali_morate_poznati_svojo_bazalno_presnovo_ce_zelite_shujsati\"><\/span>Ali morate poznati svojo bazalno presnovo, \u010de \u017eelite shuj\u0161ati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot \u017ee omenjeno, je poznavanje va\u0161ega BMR klju\u010dni gradnik pri na\u010drtovanju optimalnega vnosa energije, tudi pri izra\u010dunavanju va\u0161ega <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalori\u010dnega deficita<\/strong><\/a><strong>.<\/strong> Ko poznate svoj BMR, mu lahko dodate energijo, porabljeno za prebavo, gibanje in zmanj\u0161ate dobljeni rezultat za 10-20 %, da ugotovite, <strong>koliko kalorij morate zau\u017eiti na dan, da boste huj\u0161ali. <\/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 podroben postopek izra\u010duna vnosa energije, si oglejte na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161i\u010dne mase?<\/strong><\/a><\/li>\n\n\n\n<li>Na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>spletni kalkulator<\/strong><\/a> vam bo prav tako pomagal hitro izra\u010dunati priporo\u010den vnos beljakovin, ogljikovih hidratov in ma\u0161\u010dob.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bazalni metabolizem je <strong>osnovna koli\u010dina energije,<\/strong> ki jo va\u0161e telo potrebuje za <strong>normalno delovanje.<\/strong> Do dolo\u010dene mere ga dolo\u010dajo <strong>spol, hormoni in zdravstveno stanje,<\/strong> vendar lahko nanj vplivate predvsem preko <strong>sestave telesa<\/strong> in <strong>gibanja.<\/strong> Vendar pa ga ne zamenjujte s skupno porabo energije. Ta poleg bazalnega metabolizma vklju\u010duje tudi energijo, porabljeno med <strong>prebavo<\/strong> in, kar je \u0161e pomembneje, med <strong>gibanjem.<\/strong> Zakaj pa morate to vedeti? \u010ce \u017eelite izra\u010dunati svoj optimalni kalorijski vnos, za\u010dnite z izra\u010dunom svojega bazalnega metabolizma. Izberite pravilno formulo in \u017ee ste pripravljeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali smo vam pojasnili, kaj je bazalni metabolizem? \u010ce je bil \u010dlanek za vas koristen, ga ne zadr\u017eujte zase in ga delite s prijatelji in dru\u017eino.<\/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>Ali veste, kaj je bazalni metabolizem? In ali ga je sploh mogo\u010de pospe\u0161iti? Odgovore na ta vpra\u0161anja in kako ga \u010dim natan\u010dneje izra\u010dunati vam bomo razkrili v tem \u010dlanku. <\/p>\n","protected":false},"author":156,"featured_media":643001,"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":[122],"tags":[6375,6687,6867,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-667873","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-kalorije-sl","10":"tag-metabolizem","11":"tag-prehrana-sl","12":"tag-zdrav-zivljenjski-slog","13":"tag-zdravje","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 metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pospe\u0161iti presnovo? Kako ugotoviti svoj bazalni metabolizem za izra\u010dun kalori\u010dnega primanjkljaja? Pri tem vam bo pomagal na\u0161 kalkulator BMR.\" \/>\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\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako pospe\u0161iti presnovo? Kako ugotoviti svoj bazalni metabolizem za izra\u010dun kalori\u010dnega primanjkljaja? Pri tem vam bo pomagal na\u0161 kalkulator BMR.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-07T13:00:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-07T13:08:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/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=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju?\",\"datePublished\":\"2025-01-07T13:00:46+00:00\",\"dateModified\":\"2025-01-07T13:08:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\"},\"wordCount\":2730,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"keywords\":[\"huj\u0161anje\",\"kalorije\",\"metabolizem\",\"prehrana\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\",\"name\":\"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg\",\"datePublished\":\"2025-01-07T13:00:46+00:00\",\"dateModified\":\"2025-01-07T13:08:21+00:00\",\"description\":\"Kako pospe\u0161iti presnovo? Kako ugotoviti svoj bazalni metabolizem za izra\u010dun kalori\u010dnega primanjkljaja? Pri tem vam bo pomagal na\u0161 kalkulator BMR.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju?\"}]},{\"@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":"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju? - GymBeam Blog","description":"Kako pospe\u0161iti presnovo? Kako ugotoviti svoj bazalni metabolizem za izra\u010dun kalori\u010dnega primanjkljaja? Pri tem vam bo pomagal na\u0161 kalkulator BMR.","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\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/","og_type":"article","og_title":"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju? - GymBeam Blog","og_description":"Kako pospe\u0161iti presnovo? Kako ugotoviti svoj bazalni metabolizem za izra\u010dun kalori\u010dnega primanjkljaja? Pri tem vam bo pomagal na\u0161 kalkulator BMR.","og_url":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/","og_site_name":"GymBeam Blog","article_published_time":"2025-01-07T13:00:46+00:00","article_modified_time":"2025-01-07T13:08:21+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/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":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju?","datePublished":"2025-01-07T13:00:46+00:00","dateModified":"2025-01-07T13:08:21+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/"},"wordCount":2730,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","keywords":["huj\u0161anje","kalorije","metabolizem","prehrana","zdrav \u017eivljenjski slog","zdravje"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/","url":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/","name":"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Bazalny-metabolizmus-1.jpg","datePublished":"2025-01-07T13:00:46+00:00","dateModified":"2025-01-07T13:08:21+00:00","description":"Kako pospe\u0161iti presnovo? Kako ugotoviti svoj bazalni metabolizem za izra\u010dun kalori\u010dnega primanjkljaja? Pri tem vam bo pomagal na\u0161 kalkulator BMR.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-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.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Bazalni metabolizem: Kako ga izra\u010dunati, pospe\u0161iti in kak\u0161no vlogo ima pri huj\u0161anju?"}]},{"@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\/667873","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=667873"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/667873\/revisions"}],"predecessor-version":[{"id":668222,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/667873\/revisions\/668222"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/643001"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=667873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=667873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=667873"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=667873"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=667873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}