{"id":717245,"date":"2025-04-25T17:22:17","date_gmt":"2025-04-25T15:22:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=717245"},"modified":"2025-04-25T17:22:51","modified_gmt":"2025-04-25T15:22:51","slug":"online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/","title":{"rendered":"Online kalkulator dostupnosti energije: koliko kalorija unositi za zdravlje i bavljenje sportom?"},"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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Sto_je_online_kalkulator_dostupnosti_energije\" title=\"\u0160to je online kalkulator dostupnosti energije?\">\u0160to je online kalkulator dostupnosti energije?<\/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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Kako_upotrebljavati_kalkulator\" title=\"Kako upotrebljavati kalkulator?\">Kako upotrebljavati kalkulator?<\/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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Kako_kalkulator_funkcionira\" title=\"Kako kalkulator funkcionira?\">Kako kalkulator funkcionira?<\/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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Sto_je_dostupnost_energije\" title=\"\u0160to je dostupnost energije?\">\u0160to je dostupnost energije?<\/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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Kako_tumaciti_rezultat\" title=\"Kako tuma\u010diti rezultat?\">Kako tuma\u010diti rezultat?<\/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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Sto_znace_dobivene_vrijednosti_i_kako_raditi_s_njima_u_okviru_vasih_ciljeva\" title=\"\u0160to zna\u010de dobivene vrijednosti i kako raditi s njima u okviru va\u0161ih ciljeva?\">\u0160to zna\u010de dobivene vrijednosti i kako raditi s njima u okviru va\u0161ih ciljeva?<\/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\/online-kalkulator-dostupnosti-energije-koliko-kalorija-unositi-za-zdravlje-i-bavljenje-sportom\/#Jesu_li_vrijednosti_iz_kalkulatora_tocne\" title=\"Jesu li vrijednosti iz kalkulatora to\u010dne?\">Jesu li vrijednosti iz kalkulatora to\u010dne?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_online_kalkulator_dostupnosti_energije\"><\/span>\u0160to je online kalkulator dostupnosti energije?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkulator dostupnosti energije (ED) pomo\u0107i \u0107e vam da brzo i jednostavno odredite imate li <strong>dovoljan unos energije za svoje sportske aktivnosti. <\/strong>Na temelju podataka koje unesete, izra\u010dunava koliko je energije preostalo va\u0161em tijelu nakon oduzimanja potro\u0161nje energije tijekom bavljenja sportom. Taj pokazatelj posebno je va\u017ean za sve sporta\u0161e i sporta\u0161ice koji \u017eele osigurati <strong>odgovaraju\u0107i unos energije za pokrivanje svojih sportskih aktivnosti i <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oporavka,<\/strong><\/a><strong>ali <\/strong>i za svakodnevne aktivnosti te, \u0161to je najva\u017enije, <strong>za odr\u017eavanje cjelokupnog zdravlja. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalkulator \u0107e izra\u010dunati va\u0161 trenutni ED i preporu\u010diti optimalni ED. To vam omogu\u0107uje da prilagodite svoju <a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\">prehranu<\/a> (unos energije) ili trening (potro\u0161nju energije) na odgovaraju\u0107i na\u010din kako bi va\u0161e tijelo imalo dovoljno energije za kretanje i pravilan rad svih vitalnih funkcija. To \u0107e pospje\u0161iti <strong>sportsku izvedbu, sprje\u010davanje ozljeda i dugoro\u010dno zdravlje.<\/strong>      <\/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=\"Kako_upotrebljavati_kalkulator\"><\/span>Kako upotrebljavati kalkulator?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Unesite spol. <\/strong><\/li>\n\n\n\n<li><strong>Izra\u010dunajte svoj prosje\u010dni energetski unos (u kcal) za cijeli tjedan.<\/strong> Ako jedete uglavnom isto svaki dan i znate vrijednost u kalorijama, samo je pomno\u017eite sa sedam. Ako ne znate svoj trenutni energetski unos, poku\u0161ajte brojiti kalorije tijekom najmanje 3 tipi\u010dna dana (uklju\u010duju\u0107i vikende), na primjer, s pomo\u0107u aplikacije <strong><a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">MyFitnessPal<\/a><\/strong> ili druge aplikacije za pra\u0107enje prehrane. Zatim izra\u010dunajte koliki je va\u0161 dnevni prosjek i pomno\u017eite to sa sedam.   <\/li>\n\n\n\n<li><strong>Unesite prosje\u010dnu tjednu potro\u0161nju energije (u kcal) tijekom bavljenja sportom.<\/strong> Zbrojite koliko ste ukupno kilokalorija potro\u0161ili tijekom svih svojih sportskih aktivnosti u 7 dana. Tu vrijednost tako\u0111er mo\u017eete jednostavno izra\u010dunati u kalkulatoru potro\u0161nje energije tijekom sporta. Ako upotrebljavate sportski sat, jednostavno zbrojite kalorije potro\u0161ene za sve sportove tijekom va\u0161eg uobi\u010dajenog tjedna. Umjesto toga, provjerite aplikaciju kako biste vidjeli pokazuje li vam prosje\u010dnu vrijednost aktivnih kilokalorija po tjednu.    <\/li>\n\n\n\n<li><strong>Unesite svoju trenutnu te\u017einu. <\/strong><\/li>\n\n\n\n<li><strong>Tako\u0111er unesite svoj procijenjeni postotak tjelesne masno\u0107e u obrazac<\/strong>. To mo\u017eete izmjeriti s pomo\u0107u <strong><a href=\"https:\/\/gymbeam.hr\/kaliper-za-mjerenje-masti-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kalipera za mjerenje masno\u0107e<\/a><\/strong> ili ga mo\u017eete dobiti na ljestvici bioimpedancije (InBody, Tanita). Tako\u0111er mo\u017eete dobiti grubu procjenu postotka va\u0161e tjelesne masno\u0107e iz slika u nastavku. \u0160to preciznije vrijednosti unesete, rezultat \u0107e biti pouzdaniji i korisniji za vas.    <\/li>\n\n\n\n<li><strong>Sad kliknite na naran\u010dasti gumb za izra\u010dun i kalkulator s desne strane pokazat \u0107e vam rezultat.<\/strong> S jedne strane imate trenutnu vrijednost dostupnosti energije, procjenu i preporuku za optimalnu vrijednost unosa energije. <\/li>\n<\/ol>\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\">Procjena % tjelesne masno\u0107e kod \u017eena<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"432\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/2-1124x432.jpg\" alt=\"Procjena tjelesne masno\u0107e za \u017eene\" class=\"wp-image-714255\" title=\"Procjena tjelesne masno\u0107e za \u017eene\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/2-1124x432.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/2-400x154.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/2-1536x591.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/2-2048x787.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Procjena % tjelesne masno\u0107e kod mu\u0161karaca<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"432\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/1-1124x432.jpg\" alt=\"Procjena tjelesne masno\u0107e za mu\u0161karce\" class=\"wp-image-714272\" title=\"Procjena tjelesne masno\u0107e za mu\u0161karce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1-1124x432.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1-400x154.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1-1536x591.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1-2048x787.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=\"Kako_kalkulator_funkcionira\"><\/span>Kako kalkulator funkcionira?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkulator ra\u010duna dostupnost energije <strong>oduzimanjem va\u0161e potro\u0161nje energije (EV)<\/strong> <strong>tijekom bavljenja sportom<\/strong> od va\u0161eg <strong>ukupnog unosa energije (EP). Zatim  <\/strong>dijeli rezultat va\u0161im FFM-om (masa bez masno\u0107e ili te\u017eina minus tjelesna masno\u0107a). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n<style>\n#KED-calculator{\n\tposition: relative;\n\tdisplay: flex;\n\tmargin: 2rem 0;\n\ttext-wrap: balance;\n}\n#KED-calculator > div{\n\twidth: 50%;\n\tpadding: 30px;\n\tbackground: #000;\n\tcolor: #fff;\n}\n#KED-calculator > .KED-left{\n\tposition: relative;\n\tleft: 25%;\n\ttransition: left .3s ease;\n}\n#KED-calculator.show-results > .KED-left{\n\tleft: 0%;\n}\n#KED-calculator > .KED-right{\n\tpointer-events: none;\n\topacity: 0;\n\ttransition: opacity .3s ease;\n\tbackground: #ff4100;\n}\n#KED-calculator.show-results > .KED-right{\n\tpointer-events: all;\n\topacity: 1;\n}\n.KED-inner{\n\tdisplay: flex;\n\tflex-direction: column;\n\tjustify-content: center;\n\tmax-width: 490px;\n\theight: 100%;\n\tmargin: 0 auto;\n}\n.KED-form-grid{\n\tdisplay: grid;\n\tgrid-template-columns: auto 1fr;\n\tgap: 20px;\n}\n.KED-radios{\n\tdisplay: flex;\n\tflex-wrap: wrap;\n\talign-items: center;\n\tjustify-content: flex-end;\n\tgap: 20px;\n\tmargin-left: -100px;\n}\n#KED-calculator input[type=number]{\n\tappearance: none;\n\ttext-align: center;\n}\n#KED-calculator input[type=number],\n#KED-calculator select{\n\tmin-width: 100px;\n\theight: 30px;\n\tpadding: 0 12px;\n\tborder: 0;\n}\n#KED-calculator label{\n\tdisplay: block;\n\tmargin: 0;\n\tfont-size: 15px;\n\tfont-weight: 800;\n\tline-height: 1.2;\n}\n#KED-calculator label:has( input[type=radio] ){\n\tdisplay: flex;\n\talign-items: center;\n\tgap: 8px;\n}\n#KED-calculator label.bigger{\n\tfont-size: 20px;\n\tline-height: 1.18;\n}\n.KED-calculate{\n\tappearance: none;\n\tcursor: pointer;\n\twidth: 294px;\n\tmax-width: 100%;\n\tmargin: 40px 0 0;\n\tpadding: 0 20px;\n\tline-height: 47px;\n\tbackground: #ff4100;\n\tborder: 0;\n\tfont-size: 20px;\n\tfont-weight: 800;\n\tcolor: #fffefe;\n\ttext-align: center;\n\ttext-transform: uppercase;\n}\n.KED-calculate[disabled]{\n\topacity: 0.5;\n\tpointer-events: none;\n}\n#KED-calculator .required{\n\tmargin-top: 15px;\n}\n\n#KED-calculator h3{\n\tmargin: 0 0 30px;\n\tfont-size: 23px;\n\tfont-weight: 600;\n\ttext-transform: uppercase;\n\tcolor: inherit;\n}\n#KED-calculator h3 + h3{\n\tmargin: -20px 0 40px;\n}\n#KED-calculator h3:last-child{\n\tmargin-bottom: 0;\n}\n#KED-calculator h3 strong{\n\tfont-weight: 800;\n\ttext-transform: none;\n}\n#KED-results-grid{\n\toverflow: hidden;\n\tdisplay: grid;\n\tgrid-template-columns: 1fr 1fr;\n\tgap: 60px;\n\tfont-size: 16px;\n}\n#KED-results-grid p{\n\tmargin: 0 0 20px;\n\tline-height: 1.4;\n}\n#KED-results-grid > div{\n\tposition: relative;\n}\n#KED-results-grid > div:before{\n\tcontent: '';\n\tdisplay: block;\n\twidth: 2px;\n\theight: 100%;\n\tbackground: #fff;\n\tposition: absolute;\n\ttop: 0;\n\tleft: -30px;\n}\n\n@media (max-width: 991px){\n\t#KED-calculator{\n\t\tflex-direction: column;\n\t}\n\t#KED-calculator > div{\n\t\twidth: 100%;\n\t}\n\t#KED-calculator > .KED-left{\n\t\tleft: 0;\n\t}\n}\n\n@media (max-width: 479px){\n\t.KED-form-grid,\n\t#KED-results-grid{\n\t\tgrid-template-columns: 1fr;\n\t}\n\t.KED-radios{\n\t\tmargin: 0;\n\t\tjustify-content: start;\n\t}\n\t#KED-results-grid > div:before{\n\t\twidth: 100%;\n\t\theight: 2px;\n\t\ttop: -30px;\n\t\tleft: 0;\n\t}\n}\n<\/style>\n\n<form id=\"KED-calculator\">\n\t<div class=\"KED-left\">\n\t\t<div class=\"KED-inner\">\n\t\t\t<div class=\"KED-form-grid\">\n\t\t\t\t<label for=\"gender\" class=\"bigger\">\n\t\t\t\t\tGender:*\n\t\t\t\t<\/label>\n\t\t\t\t<div class=\"KED-radios\">\n\t\t\t\t\t<label>\n\t\t\t\t\t\t<input type=\"radio\" name=\"gender\" value=\"female\" id=\"gender\" checked>\n\t\t\t\t\t\tfemale\t\t\t\t\t<\/label>\n\t\t\t\t\t<label>\n\t\t\t\t\t\t<input type=\"radio\" name=\"gender\" value=\"male\">\n\t\t\t\t\t\tmale\t\t\t\t\t<\/label>\n\t\t\t\t<\/div>\n\n\t\t\t\t<label for=\"weekly_intake\" class=\"bigger\">\n\t\t\t\t\tAverage weekly energy intake:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"0\" step=\"1\" name=\"weekly_intake\" id=\"weekly_intake\" required aria-label=\"Average weekly energy intake\" placeholder=\"kcal\">\n\n\t\t\t\t<label for=\"weekly_expenditure\" class=\"bigger\">\n\t\t\t\t\tAverage weekly energy expenditure during sport:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"0\" step=\"1\" name=\"weekly_expenditure\" id=\"weekly_expenditure\" required aria-label=\"Average weekly energy expenditure during sport\" placeholder=\"kcal\">\n\n\t\t\t\t<label for=\"weight\" class=\"bigger\">\n\t\t\t\t\tWeight:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"10\" max=\"700\" step=\"1\" name=\"weight\" placeholder=\"kg\" id=\"weight\" required aria-label=\"Weight\">\n\n\t\t\t\t<label for=\"body_fat\" class=\"bigger\">\n\t\t\t\t\tEstimated % body fat:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"0\" max=\"100\" step=\"1\" name=\"body_fat\" placeholder=\"%\" id=\"body_fat\" required aria-label=\"Estimated % body fat\">\n\t\t\t<\/div>\n\n\t\t\t<button type=\"submit\" class=\"KED-calculate\" disabled>\n\t\t\t\tCalculate\t\t\t<\/button>\n\n\t\t\t<div class=\"required\">\n\t\t\t\t* required field\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"KED-right\">\n\t\t<div class=\"KED-inner\">\n\t\t\t<h3>Energy availability (EA)<\/h3>\n\t\t\t<div id=\"KED-results-grid\">\n\t\t\t\t<div>\n\t\t\t\t\t<h3>Yours:<\/h3>\n\t\t\t\t\t<h3><strong><span id=\"your-ed\"><\/span> kcal\/ kg\/ FFM<\/strong><\/h3>\n\n\t\t\t\t\t<p>According to the general evaluation, the results show:<\/p>\n\t\t\t\t\t<h3><strong id=\"your-result\"><\/strong><\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<div>\n\t\t\t\t\t<h3>Optimal:<\/h3>\n\t\t\t\t\t<h3><strong><span id=\"optimal-ed\"><\/span> kcal\/kg\/FFM<\/strong><\/h3>\n\n\t\t\t\t\t<p>To achieve it, you should eat:<\/p>\n\t\t\t\t\t<h3><strong><span id=\"optimal-intake\"><\/span> kcal<\/strong><\/h3>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/form>\n\n<script type=\"text\/javascript\">\njQuery(document).ready(function($){\n\n\tconst form = document.querySelector('#KED-calculator');\n\n\t$('[name=weekly_intake], [name=weekly_expenditure], [name=weight], [name=body_fat]').on('input', function(){\n\t\tthis.reportValidity();\n\t\t$('.KED-calculate').prop( 'disabled', ! form.checkValidity() );\n\t});\n\n\t$('#KED-calculator').on('submit', function(e){\n\t\te.preventDefault();\n\n\t\t$(form).addClass('show-results');\n\n\t\tconst gender = $('#KED-calculator [name=gender]:checked').val();\n\t\tconst weekly_intake = cleanNumber( $('#KED-calculator [name=weekly_intake]').val() );\n\t\tconst weekly_expenditure = cleanNumber( $('#KED-calculator [name=weekly_expenditure]').val() );\n\t\tconst weight = cleanNumber( $('#KED-calculator [name=weight]').val() );\n\t\tconst body_fat = cleanNumber( $('#KED-calculator [name=body_fat]').val() );\n\n\t\tconst FFM = weight - ( weight * ( body_fat \/ 100 ) );\n\t\tconst ED = roundNumber( ( ( weekly_intake \/ 7 ) - ( weekly_expenditure \/ 7 ) ) \/ FFM );\n\n\t\tconst ED_OPTIMAL = {\n\t\t\tfemale: 45,\n\t\t\tmale: 40,\n\t\t}\n\n\t\tconst optimal_intake = roundNumber( FFM * ED_OPTIMAL[ gender ] + ( weekly_expenditure \/ 7 ) );\n\n\t\tdocument.querySelector('#your-ed').textContent = String( ED ).replace( '.', ',' );\n\t\tdocument.querySelector('#optimal-ed').textContent = String( ED_OPTIMAL[ gender ] ).replace( '.', ',' );\n\t\tdocument.querySelector('#your-result').textContent = get_ED_text( gender, ED );\n\t\tdocument.querySelector('#optimal-intake').textContent = String( optimal_intake ).replace( '.', ',' );\n\n\t\tconst results = document.querySelector('.KED-right');\n\t\tconst rect = results.getBoundingClientRect();\n\t\tif( rect.top < 0 || rect.bottom > window.innerHeight ){\n\t\t\tresults.scrollIntoView({ behavior: 'smooth' });\n\t\t}\n\t});\n\n\tfunction get_ED_text( gender, ED ){\n\t\tconst ED_TEXTS = {\n\t\t\tfemale: {\n\t\t\t\t0: \"Risk value\",\n\t\t\t\t30: \"Short-term tolerable value\",\n\t\t\t\t45: \"Optimal value\",\n\t\t\t\t46: \"Weight gain value\",\n\t\t\t},\n\t\t\tmale: {\n\t\t\t\t0: \"Risk value\",\n\t\t\t\t30: \"Short-term tolerable value\",\n\t\t\t\t40: \"Optimal value\",\n\t\t\t\t41: \"Weight gain value\",\n\t\t\t},\n\t\t}\n\n\t\tlet selectedKey = 0;\n\t\tfor( const key in ED_TEXTS[ gender ] ){\n\t\t\tif( ED >= key ){\n\t\t\t\tselectedKey = key;\n\t\t\t}\n\t\t}\n\n\t\treturn ED_TEXTS[ gender ][ selectedKey ];\n\t}\n\n\tfunction roundNumber( num, decimals = 0 ){\n\t\treturn +( Math.round( num + 'e+' + decimals ) + 'e-' + decimals );\n\t}\n\n\tfunction cleanNumber( text ){\n\t\treturn parseFloat( text.replace(',','.').replace( \/[^0-9\\.]\/g, '' ) );\n\t}\n});\n<\/script>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_dostupnost_energije\"><\/span>\u0160to je dostupnost energije? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostupnost energije pokazuje<strong> koliko je energije tijelu ostalo za sve va\u017ene fiziolo\u0161ke procese<\/strong> (npr. funkcioniranje hormonskog sustava, imunitet, formiranje kostiju ili regeneracija) <strong>nakon oduzimanja kalorija potro\u0161enih sportom.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad je niska, tijelo prelazi u na\u010din rada za u\u0161tedu energije i mo\u017ee ograni\u010diti odre\u0111ene funkcije koje ne smatra potrebnima za pre\u017eivljavanje. To mo\u017ee imati negativne u\u010dinke na, primjerice, regeneraciju, reproduktivne funkcije ili imunitet. To se naj\u010de\u0161\u0107e doga\u0111a kod <strong>osoba s velikim optere\u0107enjem treninga, \u0161to<\/strong> ide ruku pod ruku s <strong>nedovoljnim unosom energije. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2-3]<\/sup><\/mark>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dugoro\u010dna <strong>niska dostupnost energije (LEA)<\/strong> potom dovodi do <strong>sindroma <\/strong>relativnog deficita energije u sportu ili <strong>RED-S-a. <\/strong>U tom kontekstu, mo\u017eda ste \u010duli za <strong>\u017eensku sportsku trijadu, koja<\/strong> uz RED-S tako\u0111er uklju\u010duje menstrualne probleme i stanjivanje kostiju. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, RED-S mo\u017ee pogoditi i \u017eene i mu\u0161karce.<\/strong> Posljedica je neredovitost ili izostanak menstruacije kod \u017eenskog spola. I \u017eene i mu\u0161karci tako\u0111er su izlo\u017eeni riziku od smanjene gusto\u0107e kostiju, ve\u0107eg rizika od prijeloma, oslabljenog imuniteta, problema s koncentracijom i op\u0107enitog pada sportske u\u010dinkovitosti. I profesionalni i rekreativni sporta\u0161i imaju iskustva s RED-S-om, jer <strong>uzimaju manje energije nego \u0161to je potrebno njihovom tijelu tijekom dugog razdoblja. <\/strong>Tako\u0111er se \u010desto nalazi kod ljudi koji pridaju veliku va\u017enost svom izgledu.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [2-3]<\/sup><\/mark>    <\/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=\"Kako_tumaciti_rezultat\"><\/span>Kako tuma\u010diti rezultat?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\"><strong><center>Kategorija<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u017dena (kcal\/kg FFM\/dan)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mu\u0161karac (kcal\/kg FFM\/dan)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast tjelesne te\u017eine<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;  45<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;  40<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Optimalna vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">45<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kratkoro\u010dna tolerirana vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 do &lt; 45<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 do &lt; 40<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vrijednost rizika (niska dostupnost energije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;  30<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;  30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_znace_dobivene_vrijednosti_i_kako_raditi_s_njima_u_okviru_vasih_ciljeva\"><\/span>\u0160to zna\u010de dobivene vrijednosti i kako raditi s njima u okviru va\u0161ih ciljeva? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Debljanje<\/h3>\n\n\n\n<p>Tijelo ima <strong>dovoljno energije za funkcioniranje i regeneraciju, ali i za rast mi\u0161i\u0107a i ukupni porast tjelesne te\u017eine. <\/strong>Ta vrijednost je korisna, primjerice, tijekom <strong>faze volumena<\/strong> u pripremi za natjecanja u bodybuildingu. Sporta\u0161i op\u0107enito prolaze kroz tu fazu u kratkom roku. Nakon \u0161to postignu \u017eeljene rezultate, vra\u0107aju se na optimalne vrijednosti ED-a. \u010cak i u fazi dobivanja mase, va\u017eno je temeljiti unos na kvalitetnoj prehrani koja je po potrebi oboga\u0107ena dodacima prehrani kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/protein-anabolic-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteini<\/a>, <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sveobuhvatni gainer<\/a> ili <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">napitak s ugljikohidratima<\/a>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je cilj pove\u0107anje mi\u0161i\u0107ne mase, mo\u017eete prona\u0107i prakti\u010dne savjete i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/3360b1f6-aba0-424a-9627-2a68f7505d87-1124x749.jpg\" alt=\"Energija za rast mi\u0161i\u0107a\" class=\"wp-image-714292\" title=\"Energija za rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/3360b1f6-aba0-424a-9627-2a68f7505d87-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/3360b1f6-aba0-424a-9627-2a68f7505d87-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/3360b1f6-aba0-424a-9627-2a68f7505d87-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/3360b1f6-aba0-424a-9627-2a68f7505d87-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Optimalna vrijednost<\/h3>\n\n\n\n<p>Unos energije u ravnote\u017ei je s potro\u0161njom energije. Tijelo ima dovoljno goriva za sportsku izvedbu, oporavak i hormonsku ravnote\u017eu. To je stanje <strong>idealno za dugoro\u010dno odr\u017eavanje zdravlja i u\u010dinkovitosti.<\/strong>Ako vam ta vrijednost odgovara, zadr\u017eite trenutnu postavku ili je prilagodite prema svojim individualnim ciljevima i fazi treninga.   <\/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. Kratkoro\u010dna podno\u0161ljiva vrijednost<\/h3>\n\n\n\n<p>Raspolo\u017eivost energije malo je smanjena u ovoj zoni. <strong>Kratkoro\u010dno<\/strong>, primjerice tijekom treninga za smanjenje tjelesne te\u017eine ili natjecateljskog treninga, to se stanje mo\u017ee kontrolirati. Dugoro\u010dno, me\u0111utim, mo\u017ee negativno utjecati na zdravlje i u\u010dinkovitost. Stoga je va\u017eno <strong>pratiti znakove niske ED-a<\/strong>, kao \u0161to su umor, nenamjerni gubitak te\u017eine, ote\u017eani oporavak nakon treninga, smanjeni libido, promjene raspolo\u017eenja ili menstrualni poreme\u0107aji. Ako se pojave, <strong>pove\u0107ajte energetski unos<\/strong> ili <strong>smanjite fizi\u010dke napore<\/strong> (u\u010destalost, trajanje i intenzitet treninga).    <\/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=\"51652,48031,48487,3813,35320,5206,59881,59104,28095,75319,28683,5075\" ><\/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<h4 class=\"wp-block-heading\">Kako pove\u0107ati energetski unos?<strong><\/strong><\/h4>\n\n\n\n<p>Ako \u017eelite posti\u0107i optimalnu dostupnost energije i ne mijenjati ni\u0161ta u svom planu treninga, morat \u0107ete prilagoditi prehranu. Konkretno, po\u010dnite vi\u0161e jesti. Osnovu va\u0161e <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">prehrane<\/a> trebaju i dalje \u010diniti kvalitetni izvori <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteina<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ugljikohidrata <\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\">masti<\/a> od kojih \u0107ete pripremati cjelovite obroke. Osim ve\u0107ih porcija ili \u010de\u0161\u0107ih obroka, dodaci prehrani mogu pomo\u0107i u postizanju ve\u0107eg kalorijskog unosa. Na primjer, <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteinski napitak<\/a>, <a href=\"https:\/\/gymbeam.hr\/true-gain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">gainer<\/a> ili <a href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">napitak s ugljikohidratima<\/a>, koji su korisni nakon treninga i u bilo koje doba dana. <a href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Gel s ugljikohidratima<\/a>, <a href=\"https:\/\/gymbeam.hr\/ionski-napitak-rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ionski napitak<\/a>, <a href=\"https:\/\/gymbeam.hr\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sportski napitak s elektrolitima<\/a> ili <a href=\"https:\/\/gymbeam.hr\/sportski-napitak-fueintra-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">FueIntra Workout<\/a>, primjerice, osigurat \u0107e neprekidnu nadopunu energije tijekom aktivnosti izdr\u017eljivosti.      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pregled ostalih dodataka prehrani prikladnih za sporta\u0161e izdr\u017eljivosti mo\u017eete prona\u0107i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/strong><\/a><strong> <\/strong>A ako ste sporta\u0161 snage, onda imamo \u010dlanak za vas <a href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Osnovni dodaci prehrani za vje\u017ebanje i kako ih prona\u0107i.<\/strong><\/a><strong> <\/strong><\/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. Vrijednost rizika (niska dostupnost energije)<\/h3>\n\n\n\n<p>Ako dobijete o\u010ditanje ispod 30, to zna\u010di da se va\u0161e tijelo mo\u017eda bori s nedostatkom energije za odr\u017eavanje optimalne tjelesne funkcije. To se mo\u017ee o\u010ditovati kroni\u010dnim umorom, poreme\u0107ajem menstrualnog ciklusa ili \u010dak potpunim izostankom menstruacije, stanjivanjem kostiju i drugim simptomima sindroma RED-S.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nisu ugro\u017eeni samo va\u0161i sportski rezultati, nego prije svega va\u0161e zdravlje. Stoga je potrebno <strong>pove\u0107ati energetski unos<\/strong> a idealno bi bilo da istovremeno <strong>ograni\u010dite svoje sportske aktivnosti.<\/strong> U slu\u010daju zdravstvenih problema, tako\u0111er preporu\u010dujemo posjet lije\u010dniku.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sindrom niske energije tako\u0111er je povezan s poreme\u0107ajima u prehrani i to ne samo kod vrhunskih sporta\u0161a. Pro\u010ditajte vi\u0161e o naj\u010de\u0161\u0107ima u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/poremecaji-u-prehrani-zasto-nastaju-koji-su-njihovi-simptomi-i-posljedice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Poreme\u0107aji u prehrani: za\u0161to nastaju, koji su njihovi simptomi i posljedice?<\/strong><\/a>  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/iStock-1159994594-1124x749.jpg\" alt=\"Sindrom niske dostupnosti energije\" class=\"wp-image-714327\" title=\"Sindrom niske dostupnosti energije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1159994594-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1159994594-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1159994594-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1159994594-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Za koga je prikladan kalkulator dostupnosti energije?<strong><\/strong><\/h3>\n\n\n\n<p>Niska dostupnost energije <strong>ne mora se odnositi samo na vrhunske sporta\u0161e.<\/strong> \u010cak i me\u0111u rekreativcima postoje ranjive skupine. Osim toga, ovaj kalkulator tako\u0111er mogu upotrebljavati <strong>treneri i nutricionisti<\/strong> koji rade s vrhunskim sporta\u0161ima i moraju pratiti ravnote\u017eu izme\u0111u unosa i potro\u0161nje energije.  <\/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\">Kalkulator ED-a idealan je za:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Profesionalne sporta\u0161e koji<\/strong> imaju gust raspored treninga i \u017eele osigurati odgovaraju\u0107i unos energije. <\/li>\n\n\n\n<li><strong>Ljubitelje rekreativnog sporta koji u\u010destalo i intenzivno treniraju<\/strong>. To se posebno odnosi na razdoblja ve\u0107eg intenziteta (npr. pripreme za natjecanja), kad lako mo\u017ee do\u0107i do ne\u017eeljenog kalorijskog deficita.  <\/li>\n\n\n\n<li><strong>Sve sporta\u0161e koji <\/strong>\u017eele biti sigurni da imaju dovoljno energije za bolju u\u010dinkovitost, oporavak i odr\u017eavanje optimalnog zdravlja.<\/li>\n\n\n\n<li><strong>Sporta\u0161ice koje <\/strong>primje\u0107uju nepravilnosti u menstrualnom ciklusu, poreme\u0107en oporavak, pove\u0107ani umor ili bilo koji drugi simptom niske dostupnosti energije. <\/li>\n\n\n\n<li><strong>Aktivne osobe <\/strong>s dugotrajnim umorom, \u010de\u0161\u0107im ozljedama, padom u\u010dinkovitosti ili slabijim oporavkom. <\/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=\"Jesu_li_vrijednosti_iz_kalkulatora_tocne\"><\/span>Jesu li vrijednosti iz kalkulatora to\u010dne?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkulator dostupnosti energije idealan je alat za svakog sporta\u0161a koji \u017eeli pobolj\u0161ati svoju izvedbu, a pritom imati dovoljno energije za rje\u0161avanje svakodnevnih obaveza i odr\u017eavanje optimalnog zdravlja. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, imajte na umu da dobivene vrijednosti iz online kalkulatora <strong>mo\u017eda ne\u0107e to\u010dno odra\u017eavati specifi\u010dne potrebe va\u0161eg tijela. <\/strong>To je najbolja procjena koja uzima u obzir informacije koje navedete i znanstvene podatke potkrijepljene brojnim istra\u017eivanjima. U igru \u200b\u200bulaze i drugi \u010dimbenici koje kalkulatori i formule ne mogu uzeti u obzir. Svaka osoba ima malo <strong>druk\u010diji genetski sklop, hormonalno okru\u017eenje, brzinu metabolizma, sastav tijela <\/strong>(omjer tjelesnih tkiva) i u razli\u010ditom je fizi\u010dkom i mentalnom stanju. Osim toga, kod osoba koje su u pro\u0161losti \u010desto dr\u017eale stroge dijete, metabolizam se mo\u017ee prilagoditi ni\u017eem unosu energije.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da vam preporu\u010deni energetski unos zbog bilo kojeg razloga ne odgovara ni nakon nekoliko tjedana, mo\u017eete ga prilagoditi svojim \u017eeljama. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background has-text-align-center wp-element-button\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">Saznajte vi\u0161e o RED-S-u i \u017eenskoj sportskoj trijadi<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.hr\/gaineri-ugljikohidrati\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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.hr\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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>Izra\u010dunajte svoju optimalnu vrijednost dostupnosti energije (ED), koja pokazuje koliko je energije ostalo va\u0161em tijelu za normalne funkcije, umanjeno za va\u0161e tro\u0161kove treninga. ED je va\u017ean za atletsku izvedbu, ali i za dobar oporavak, hormonsku funkciju i imunitet.  <\/p>\n","protected":false},"author":129,"featured_media":714218,"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":[136],"tags":[6524,6548,6680,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-717245","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulator","8":"tag-energija-hr","9":"tag-fitness-kalkulator-hr","10":"tag-kalorije-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Online kalkulator dostupnosti energije: koliko kalorija unositi za zdravlje i bavljenje sportom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je niska dostupnost energije ili RED-S kod sporta\u0161a? 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