{"id":722179,"date":"2025-05-15T17:04:30","date_gmt":"2025-05-15T15:04:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=722179"},"modified":"2025-05-15T17:04:30","modified_gmt":"2025-05-15T15:04:30","slug":"spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/","title":{"rendered":"Spletni kalkulator porabe energije: Koliko kalorij pokurimo pri \u0161portu in drugih dejavnostih?"},"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\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Kaj_je_spletni_kalkulator_porabe_energije\" title=\"Kaj je spletni kalkulator porabe energije?\">Kaj je spletni kalkulator porabe 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.si\/blog\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Kako_uporabljati_spletni_kalkulator_porabe_energije\" title=\"Kako uporabljati spletni kalkulator porabe energije?\">Kako uporabljati spletni kalkulator porabe energije?<\/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\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Kako_deluje_spletni_kalkulator_porabe_energije\" title=\"Kako deluje spletni kalkulator porabe energije?\">Kako deluje spletni kalkulator porabe energije?<\/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\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Ali_so_izracunane_stevilke_res_tocne\" title=\"Ali so izra\u010dunane \u0161tevilke res to\u010dne?\">Ali so izra\u010dunane \u0161tevilke res to\u010dne?<\/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\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Katera_dopolnila_bodo_povecala_porabo_kalorij_med_sportom\" title=\"Katera dopolnila bodo pove\u010dala porabo kalorij med \u0161portom?\">Katera dopolnila bodo pove\u010dala porabo kalorij med \u0161portom?<\/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\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Kako_hitro_in_ucinkovito_obnoviti_izgubljeno_energijo_po_vadbi\" title=\"Kako hitro in u\u010dinkovito obnoviti izgubljeno energijo po vadbi?\">Kako hitro in u\u010dinkovito obnoviti izgubljeno energijo po vadbi?<\/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\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/#Kako_naj_vem_koliko_energije_naj_zauzijem\" title=\"Kako naj vem, koliko energije naj zau\u017eijem?\">Kako naj vem, koliko energije naj zau\u017eijem?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_spletni_kalkulator_porabe_energije\"><\/span>Kaj je spletni kalkulator porabe energije?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta spletni kalkulator porabe energije vam bo pomagal <strong>hitro in preprosto izra\u010dunati, koliko kalorij ste pokurili med eno ali ve\u010d \u0161portnimi dejavnostmi.<\/strong> Ugotovite lahko tudi <strong>porabo kalorij pri obi\u010dajnih vsakodnevnih<\/strong> dejavnostih, kot so<strong> <\/strong>\u010di\u0161\u010denje hi\u0161e, kuhanje ali druga gospodinjska opravila. Ta pripomo\u010dek je idealen za \u0161portnike vseh ravni, ki \u017eelijo spremljati svojo porabo energije ter ustrezno optimizirati svoj na\u010drt treninga in prehrano. Uporaben pa bo tudi za vse, ki jih zanima, koliko kalorij pokurijo med vsemi svojimi vsakodnevnimi dejavnostmi.<\/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_uporabljati_spletni_kalkulator_porabe_energije\"><\/span>Kako uporabljati spletni kalkulator porabe energije?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>V obrazec <strong>vnesite<\/strong> svoj spol, starost, vi\u0161ino in te\u017eo.<\/li>\n\n\n\n<li>Izberite, ali \u017eelite izra\u010dunati skupno porabo energije ali neto porabo energije pri \u0161portu:\n<ul class=\"wp-block-list\">\n<li><strong>Skupna poraba energije (skupne kalorije)<\/strong> vklju\u010duje osnovni metabolizem (1 MET).<\/li>\n\n\n\n<li><strong>Neto poraba energije pri \u0161portu (samo aktivne kalorije)<\/strong> ne vklju\u010duje bazalne presnove (1 MET), ki je uporabna za natan\u010dnej\u0161o oceno razpolo\u017eljive energije v drugih kalkulatorjih.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Kliknite ikono<\/strong> <strong>kategorije<\/strong> \u0161porta ali doma\u010de dejavnosti, ki jo \u017eelite upo\u0161tevati. Nato kliknite v besedilno polje in izberite dolo\u010deno dejavnost. Nato v naslednjem polju ozna\u010dite \u010das, ki ste ga porabili za to dejavnost.   <\/li>\n\n\n\n<li><strong>Nato kliknite gumb Izra\u010dunaj <\/strong>in kalkulator vam bo prikazal rezultat.<\/li>\n\n\n\n<li><strong>Drugo dejavnost <\/strong>lahko dodate tako, da kliknete gumb Dodaj dejavnost.<\/li>\n\n\n\n<li><strong>\u010ce \u017eelite dejavnost preklicati,<\/strong> kliknite njeno oran\u017eno ikono v pregledu.<\/li>\n<\/ol>\n\n\n<script>const sports={\"walking\":{\"title\":\"Walking\",\"options\":[{\"text\":\"Normal walking during the day\",\"value\":2.5},{\"text\":\"Walking at an average speed of 4 km\\\/h\",\"value\":3},{\"text\":\"Walking at an average speed of  4.5\\u20135.5 km\\\/h\",\"value\":3.8},{\"text\":\"Walking at an average speed of 5.6\\u20136.3 km\\\/h\",\"value\":4.8},{\"text\":\"Walking at an average speed of 6.4\\u20137 km\\\/h\",\"value\":5.5},{\"text\":\"Walking at an average speed of 7.1\\u20137.9 km\\\/h\",\"value\":7},{\"text\":\"Walking at an average speed of 4\\u20135.6 km \\\/ h with trekking poles or nordic walking\",\"value\":4.3},{\"text\":\"Walking at an average speed of 5.8\\u20137.1 km \\\/ h with trekking poles or nordic walking\",\"value\":5.3},{\"text\":\"Walking at an average speed of 7.2\\u20138 km \\\/ h with trekking poles or nordic walking\",\"value\":8.5},{\"text\":\"Hiking in nature with a backpack\",\"value\":7.8},{\"text\":\"Hiking in nature\",\"value\":6}]},\"running\":{\"title\":\"Running\",\"options\":[{\"text\":\"Running at an average speed of 4.2\\u20136 km\\\/h\",\"value\":3.3},{\"text\":\"Running at an average speed of 6.5 km\\\/h\",\"value\":6.5},{\"text\":\"Running at an average speed of 8 km\\\/h\",\"value\":8.3},{\"text\":\"Running at an average speed of 10 km\\\/h\",\"value\":9.7},{\"text\":\"Running at an average speed of 12 km\\\/h\",\"value\":11.8},{\"text\":\"Running at an average speed of 14 km\\\/h\",\"value\":12.5},{\"text\":\"Running at an average speed of 16 km\\\/h\",\"value\":14.8},{\"text\":\"Running, cross country\",\"value\":9.3},{\"text\":\"Running with a running baby carriage at an average speed of 10 km\\\/h with an internal load of 9\\u201323 kg\",\"value\":9},{\"text\":\"Running with a running baby carriage at an average speed of 10 km\\\/h with an internal load of 9\\u201323 kg in mild terrain\",\"value\":12.3}]},\"exercising\":{\"title\":\"Exercising\",\"options\":[{\"text\":\"Calisthenics \\u2013 exercise with one's own body \\u2013 low intensity\",\"value\":3},{\"text\":\"Calisthenics \\u2013 exercise with one's own body \\u2013 moderate intensity\",\"value\":4},{\"text\":\"Calisthenics \\u2013 exercise with one's own body \\u2013 high intensity \\u2013 HIIT\",\"value\":7.5},{\"text\":\"Strength training \\u2013 high intensity\",\"value\":6},{\"text\":\"Classic strength training \\u2013 8\\u201315 repetitions\",\"value\":3.5},{\"text\":\"Rowing on a simulator \\u2013 medium intensity\",\"value\":5},{\"text\":\"Rowing on a simulator \\u2013 high intensity\",\"value\":7.3},{\"text\":\"Circuit training \\u2013 light effort\",\"value\":3.5},{\"text\":\"Circuit training \\u2013 moderate intensity\",\"value\":5},{\"text\":\"Circular training \\u2013 high intensity with a minimum of rest\",\"value\":7.5}]},\"cycling\":{\"title\":\"Cycling\",\"options\":[{\"text\":\"Cycling at an average speed of up to 15 km\\\/h\",\"value\":5.8},{\"text\":\"Cycling at an average speed of 16\\u201319.2 km\\\/h\",\"value\":6.8},{\"text\":\"Cycling at an average speed of 19.3\\u201322.4 km\\\/h\",\"value\":8},{\"text\":\"Cycling at an average speed of 22.5\\u201325.6 km\\\/h\",\"value\":10},{\"text\":\"Cycling at an average speed of 25.7\\u201330.5 km\\\/h\",\"value\":12},{\"text\":\"Cycling at an average speed of more than 32 km\\\/h\",\"value\":16.8},{\"text\":\"Mountain racing cycling\",\"value\":16},{\"text\":\"Mountain cycling\",\"value\":8.5},{\"text\":\"Riding an e-bike without support\",\"value\":6.8},{\"text\":\"Riding an e-bike with light support\",\"value\":6},{\"text\":\"Riding an e-bike with high support\",\"value\":4}]},\"group_exercise\":{\"title\":\"Group exercise\",\"options\":[{\"text\":\"Zumba\",\"value\":6.5},{\"text\":\"Aerobic\",\"value\":7.3},{\"text\":\"Power yoga\",\"value\":4},{\"text\":\"Yoga - light effort\",\"value\":2.3},{\"text\":\"Pilates\",\"value\":3},{\"text\":\"Circuit training \\u2013 light effort\",\"value\":3.5},{\"text\":\"Circuit training \\u2013 moderate intensity\",\"value\":5},{\"text\":\"Circular training \\u2013 high intensity with a minimum of rest\",\"value\":7.5},{\"text\":\"Crossfit type group lessons\",\"value\":6},{\"text\":\"Water Aerobics\",\"value\":5.3}]},\"team_sports\":{\"title\":\"Team sports\",\"options\":[{\"text\":\"Basketball \\u2013 game\",\"value\":8},{\"text\":\"Basketball \\u2013 practice\",\"value\":9.3},{\"text\":\"Handball\",\"value\":10},{\"text\":\"Ice hockey \\u2013 recreation game\",\"value\":8},{\"text\":\"Ice hockey \\u2013 game\",\"value\":10},{\"text\":\"Rugby \\u2013 game\",\"value\":8.3},{\"text\":\"Football \\u2013 game\",\"value\":9.5},{\"text\":\"Football \\u2013 recreation game\",\"value\":7},{\"text\":\"Volleyball \\u2013 game\",\"value\":6},{\"text\":\"Volleyball \\u2013 recreation game\",\"value\":4},{\"text\":\"Beach volleyball in sand\",\"value\":8},{\"text\":\"Hockey ball \\u2013 game\",\"value\":10},{\"text\":\"Hockey ball or field hockey \\u2013 recreation game\",\"value\":8},{\"text\":\"Water polo\",\"value\":10},{\"text\":\"Frisbee ultimate\",\"value\":8},{\"text\":\"Floorball \\u2013 game\",\"value\":10.5},{\"text\":\"Futsal \\u2013 game\",\"value\":7.8},{\"text\":\"Lacrosse\",\"value\":8},{\"text\":\"Softball\",\"value\":5},{\"text\":\"Baseball\",\"value\":5}]},\"rocket_sports\":{\"title\":\"Rocket sports\",\"options\":[{\"text\":\"Badminton \\u2013 game\",\"value\":7},{\"text\":\"Badminton \\u2013 recreation game\",\"value\":5.5},{\"text\":\"Paddleball \\u2013 recreation game\",\"value\":6},{\"text\":\"Paddleball \\u2013 game\",\"value\":10},{\"text\":\"Squash \\u2013 game\",\"value\":12},{\"text\":\"Squash \\u2013 recreation game\",\"value\":7.3},{\"text\":\"Table tennis, ping pong\",\"value\":4},{\"text\":\"Tennis, doubles\",\"value\":5.5},{\"text\":\"Tennis, singles\",\"value\":8},{\"text\":\"Racquetball\",\"value\":7}]},\"martial_arts\":{\"title\":\"Martial arts\",\"options\":[{\"text\":\"Boxing\",\"value\":12.3},{\"text\":\"Boxing \\u2013 punching bag\",\"value\":5.8},{\"text\":\"Boxing \\u2013 sparing\",\"value\":7.8},{\"text\":\"Martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-box, Muay Thai boxing)\",\"value\":10.3}]},\"individual_sports\":{\"title\":\"Individual sports\",\"options\":[{\"text\":\"Playing frisbee\",\"value\":3},{\"text\":\"Rock or mountain climbing\",\"value\":8},{\"text\":\"Skateboarding\",\"value\":5},{\"text\":\"Skateboarding \\u2013 competitive\",\"value\":6},{\"text\":\"Rollerblading, in-line skating at an average speed of 14.4 km\\\/h\",\"value\":7.5},{\"text\":\"Rollerblading, in-line skating at an average speed of 18 km\\\/h\",\"value\":9.8},{\"text\":\"Rollerblading, in-line skating at an average speed of 21.5 km\\\/h\",\"value\":12.3},{\"text\":\"Rollerblading, in-line skating at an average speed of 24 km\\\/h\",\"value\":15.5},{\"text\":\"Activity promoting video game \\u2013 light intensity\",\"value\":2.3},{\"text\":\"Activity promoting video game \\u2013 moderate intensity\",\"value\":3.8},{\"text\":\"Activity promoting video game \\u2013 high intensity\",\"value\":7.2},{\"text\":\"General dancing\",\"value\":7.8},{\"text\":\"Rope jumping (less than 100 jumps \\\/ min)\",\"value\":8.3},{\"text\":\"Rope jumping (100\\u2013120 jumps \\\/ min)\",\"value\":11.8},{\"text\":\"Rope jumping (120\\u2013160 jumps \\\/ min)\",\"value\":12.3},{\"text\":\"Golf\",\"value\":4.5}]},\"water_sports\":{\"title\":\"Water sports\",\"options\":[{\"text\":\"Canoeing or rowing at 6.5\\u20139.5 km\\\/h\",\"value\":5.8},{\"text\":\"Canoeing or rowing at speed more than 9.5 km\\\/h\",\"value\":12.5},{\"text\":\"Canoeing \\u2013 recreational pace\",\"value\":3.5},{\"text\":\"Rowing \\u2013 recreational pace\",\"value\":3.5},{\"text\":\"Kayaking \\u2013 medium intensity\",\"value\":5},{\"text\":\"Paddle boat\",\"value\":4},{\"text\":\"Sailing, windsurfing\",\"value\":3},{\"text\":\"Water skiing or wakeboarding\",\"value\":6},{\"text\":\"Snorkeling\",\"value\":5},{\"text\":\"Surfing\",\"value\":3},{\"text\":\"Paddle boarding \\u2013 standing\",\"value\":6.5},{\"text\":\"Swimming \\u2013 backstroke \\u2013 training or competition\",\"value\":9.5},{\"text\":\"Swimming \\u2013 backstroke \\u2013 recreational\",\"value\":4.8},{\"text\":\"Swimming \\u2013 breaststroke \\u2013 training or competition\",\"value\":10.3},{\"text\":\"Swimming \\u2013 breaststroke \\u2013 recreational\",\"value\":5.3},{\"text\":\"Swimming \\u2013 butterfly\",\"value\":13.8},{\"text\":\"Swimming \\u2013 crawl \\u2013 speed approx. 4.1 km\\\/h \",\"value\":10.5},{\"text\":\"Swimming \\u2013 crawl \\u2013 speed approx. 2.7 km\\\/h\",\"value\":8},{\"text\":\"Swimming in general \\u2013 recreational\",\"value\":6},{\"text\":\"Water aerobics\",\"value\":5.5},{\"text\":\"Water polo\",\"value\":10},{\"text\":\"Water volleyball\",\"value\":3},{\"text\":\"Water jogging\",\"value\":9.8},{\"text\":\"Water walking\",\"value\":4.5},{\"text\":\"Whitewater rafting, kayaking, or canoeing\",\"value\":5}]},\"winter_sports\":{\"title\":\"Winter sports\",\"options\":[{\"text\":\"Ice skating at an average speed of 15 km\\\/h\",\"value\":5.5},{\"text\":\"Competitive speed skating\",\"value\":13.8},{\"text\":\"Cross-country skiing at an average speed of 4 km\\\/h\",\"value\":6.8},{\"text\":\"Cross-country skiing at an average speed of 6.5\\u20137.9 km\\\/h\",\"value\":8.5},{\"text\":\"Cross-country skiing at an average speed of 8\\u201312.9 km\\\/h\",\"value\":11.3},{\"text\":\"Cross-country skiing at an average speed of 13\\u201319 km\\\/h km\\\/h\",\"value\":14},{\"text\":\"Biathlon\",\"value\":13.5},{\"text\":\"Downhill skiing, snowboarding \\u2013 light intensity\",\"value\":4.3},{\"text\":\"Downhill skiing, snowboarding \\u2013 moderate intensity\",\"value\":6.3},{\"text\":\"Downhill skiing, snowboarding \\u2013 high intensity, race\",\"value\":8},{\"text\":\"Snow shoeing \\u2013 moderate intensity\",\"value\":5.3},{\"text\":\"Snow shoeing \\u2013 high intensity\",\"value\":10},{\"text\":\"Ski mountaineering \\u2013 low to medium intensity\",\"value\":6},{\"text\":\"Ski mountaineering \\u2013 high intensity \\u2013 walking uphill\",\"value\":11},{\"text\":\"Sledding, tobogganing, bobsledding, luge\",\"value\":7},{\"text\":\"Snowball throwing\",\"value\":6.3},{\"text\":\"Snowman building\",\"value\":4}]},\"household_chores\":{\"title\":\"Household chores\",\"options\":[{\"text\":\"Floor sweeping, etc.\",\"value\":3.3},{\"text\":\"Cleaning or washing windows\",\"value\":3.3},{\"text\":\"Mopping \\u2013 standing - light intensity\",\"value\":2.5},{\"text\":\"Housework \\u2013 low intensity\",\"value\":2.8},{\"text\":\"Housework \\u2013 moderate intensity\",\"value\":3.3},{\"text\":\"Housework \\u2013 high intensity\",\"value\":4.3},{\"text\":\"Dusting or polishing furniture\",\"value\":2.5},{\"text\":\"Cleaning \\u2013 making the bed, taking out the trash, etc.\",\"value\":2.5},{\"text\":\"Washing and cleaning dishes while standing\",\"value\":2.5},{\"text\":\"Vacuuming\",\"value\":3},{\"text\":\"Cooking and food preparation\",\"value\":2.3},{\"text\":\"Food shopping and consumer goods\",\"value\":3.3},{\"text\":\"Ironing\",\"value\":1.8},{\"text\":\"Knitting, sewing or wrapping gifts\",\"value\":1.3},{\"text\":\"Sewing clothes on a sewing machine\",\"value\":2.8},{\"text\":\"Laundry \\u2013 hanging laundry, filling a washing machine or dryer\",\"value\":2.3},{\"text\":\"Laundry, hanging wash, washing clothes by hand\",\"value\":4},{\"text\":\"Moving furniture and household items\",\"value\":5.8},{\"text\":\"Scrubbing floors knelt, bath and bathroom washing \\u2013 light intensity\",\"value\":2},{\"text\":\"Scrubbing floors knelt, bath and bathroom washing \\u2013 moderate intensity\",\"value\":3.5},{\"text\":\"Scrubbing floors knelt, bath and bathroom washing \\u2013 high intensity\",\"value\":6.5},{\"text\":\"Watering plants\",\"value\":2},{\"text\":\"Playing with children \\u2013 walking and running around them\",\"value\":3.5},{\"text\":\"Child care (infant)\",\"value\":2.5},{\"text\":\"Caring for a child sitting or kneeling \\u2013 dressing, washing, feeding, etc.\",\"value\":2},{\"text\":\"Playing with animals \\u2013 walking and running around them\",\"value\":3},{\"text\":\"Household maintenance and repair \\u2013 moderate intensity\",\"value\":4.5},{\"text\":\"Painting inside the house, wallpapering, scraping paint\",\"value\":3.3},{\"text\":\"Car wash and waxing\",\"value\":2},{\"text\":\"Washing or painting the fence\",\"value\":4.5},{\"text\":\"Chopping wood \\u2013 moderate intensity\",\"value\":4.5},{\"text\":\"Chopping wood \\u2013 high intensity\",\"value\":6.5},{\"text\":\"Mowing the grass while walking with a lawn mower \\u2013 high intensity\",\"value\":5},{\"text\":\"Planting or transplanting plants\",\"value\":2.6},{\"text\":\"Raking leaves or lawn\",\"value\":4},{\"text\":\"Gardening\",\"value\":4},{\"text\":\"Standing \",\"value\":1.3},{\"text\":\"Sitting\",\"value\":1},{\"text\":\"Watching TV while sitting\",\"value\":1},{\"text\":\"Sleeping\",\"value\":1},{\"text\":\"Meditating\",\"value\":1},{\"text\":\"Shoveling \\u2013 st\\u0159edn\\u00ed intensity\",\"value\":5.3},{\"text\":\"Shoveling \\u2013 high intensity\",\"value\":7.5}]}}<\/script><style>\n#SEE-calculator{\n\tdisplay: grid;\n\tgrid-template-columns: repeat(2, 1fr);\n\tmargin: 2rem 0;\n\tbackground: #000;\n\tcolor: #fff;\n}\n#SEE-calculator > div{\n\tpadding: 30px;\n}\n.SEE-inner{\n\tdisplay: flex;\n\tflex-direction: column;\n\tmax-width: 490px;\n\theight: 100%;\n\tmargin: 0 auto;\n}\n.SEE-form-grid{\n\tdisplay: grid;\n\tgrid-template-columns: auto 1fr;\n\tgap: 18px 50px;\n}\n.SEE-radios{\n\tdisplay: flex;\n\tflex-wrap: wrap;\n\talign-items: center;\n\tgap: 15px 30px;\n}\n#SEE-calculator input[type=number]{\n\tappearance: none;\n\ttext-align: center;\n}\n#SEE-calculator input[type=number],\n#SEE-calculator select{\n\theight: 30px;\n\tpadding: 0 12px;\n\tborder: 0;\n}\n#SEE-calculator label{\n\tdisplay: block;\n\tmargin: 0;\n\tfont-size: 15px;\n\tfont-weight: 800;\n\tline-height: 1.2;\n}\n#SEE-calculator label:has( input[type=radio] ){\n\tdisplay: flex;\n\talign-items: center;\n\tgap: 8px;\n}\n#SEE-calculator label.bigger{\n\tfont-size: 20px;\n\tline-height: 1.18;\n}\n#SEE-calculator .orange{\n\tcolor: #ff4100;\n}\n#SEE-type-wrapper{\n\tdisplay: flex;\n\tflex-direction: column;\n\tmargin: 24px 0 auto;\n\tgap: 12px;\n}\n.SEE-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.SEE-calculate[disabled]{\n\topacity: 0.5;\n\tpointer-events: none;\n}\n#SEE-calculator .required{\n\tmargin-top: 15px;\n}\n\n.icons-wrapper{\n\t--item-size: 84px;\n\tdisplay: grid;\n\tgrid-template-columns: repeat( auto-fill, minmax( var(--item-size), 1fr ) );\n\talign-items: end;\n\tgap: 20px;\n\tmargin: 34px 0 0;\n}\n.icons-wrapper > span{\n\twidth: var(--item-size);\n}\n.icons-wrapper :is( label, button ){\n\tcursor: pointer;\n\tposition: relative;\n\tdisplay: flex !important;\n\tflex-direction: column;\n\tgap: 12px;\n\twidth: var(--item-size);\n\tpadding: 0;\n\tbackground: none;\n\tborder: 0;\n\tcolor: #fff;\n\tfont-weight: 800;\n\tline-height: 1.2;\n\ttext-align: left;\n}\n.icons-wrapper :is( label, button ):last-child{\n\tmargin-right: auto !important;\n}\n.icons-wrapper input{\n\tposition: absolute;\n\tclip: rect(0,0,0,0);\n\tpointer-events: none;\n}\n.icons-wrapper img{\n\twidth: var(--item-size);\n\theight: auto;\n\ttransition: filter .3s ease;\n}\n#SEE-sports-selected{\n\tmargin-bottom: 20px;\n}\n#SEE-sports-selected button:not(#add-more-sports) img{\n\tfilter: brightness(0) invert(34%) sepia(93%) saturate(4804%) hue-rotate(7deg) brightness(108%) contrast(102%);\n}\n\n#SEE-sports-details{\n\tdisplay: flex;\n\tflex-wrap: wrap;\n\tgap: 16px;\n}\n#SEE-sports-details select:nth-child(odd){\n\twidth: calc( 100% - 105px - 16px );\n}\n#SEE-sports-details select:nth-child(even){\n\twidth: 105px;\n}\n#SEE-sports-details option[disabled]{\n\tdisplay: none;\n}\n\n#SEE-result{\n\tmargin: -2rem 0 2rem;\n\tpadding: 30px;\n\tbackground: #ff4100;\n\tfont-size: 42px;\n\tfont-weight: 800;\n\ttext-align: center;\n\tcolor: #fff;\n}\n\n#SEE-calculator.show-selected #SEE-sports,\n#SEE-calculator:not(.show-selected) :is( #SEE-sports-selected, #SEE-sports-details ){\n\tdisplay: none;\n}\n\n@media (min-width: 768px){\t\n\t#SEE-calculator .mobile-only{\n\t\tdisplay: none;\n\t}\n}\n\n@media (max-width: 767px){\n\t#SEE-calculator .desktop-only{\n\t\tdisplay: none;\n\t}\n\t#SEE-calculator{\n\t\tdisplay: flex;\n\t\tflex-direction: column;\n\t\tgap: 30px;\n\t\tpadding-top: 30px;\n\t\tpadding-bottom: 30px;\n\t}\n\t#SEE-calculator > div{\n\t\tpadding: 0 30px;\n\t}\n\t#SEE-sports{\n\t\tmargin-top: 20px;\n\t}\n\t.SEE-calculate{\n\t\tmargin-top: 0;\n\t}\n}\n\n@media (max-width: 400px){\n\t#SEE-calculator, #SEE-result{\n\t\tmargin-left: -20px;\n\t\tmargin-right: -20px;\n\t}\n}\n<\/style>\n\n<form id=\"SEE-calculator\">\n\t<div>\n\t\t<div class=\"SEE-inner\">\n\t\t\t<div class=\"SEE-form-grid\">\n\t\t\t\t<label for=\"gender\" class=\"bigger\">\n\t\t\t\t\tGender\t\t\t\t<\/label>\n\t\t\t\t<div class=\"SEE-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=\"age\" class=\"bigger\">\n\t\t\t\t\tAge:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"1\" max=\"150\" step=\"1\" name=\"age\" id=\"age\" required aria-label=\"Age\">\n\n\t\t\t\t<label for=\"height\" class=\"bigger\">\n\t\t\t\t\tHeight:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"50\" max=\"300\" step=\"1\" name=\"height\" placeholder=\"cm\" id=\"height\" required aria-label=\"Height\">\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\t\t\t<\/div>\n\n\t\t\t<div id=\"SEE-type-wrapper\">\n\t\t\t\t<label for=\"type\" class=\"bigger\">\n\t\t\t\t\tI want to calculate\t\t\t\t<\/label>\n\t\t\t\t<label>\n\t\t\t\t\t<input type=\"radio\" name=\"type\" value=\"total_calories\" id=\"type\" checked>\n\t\t\t\t\tTotal calories\t\t\t\t<\/label>\n\t\t\t\t<label>\n\t\t\t\t\t<input type=\"radio\" name=\"type\" value=\"active_calories_only\">\n\t\t\t\t\tActive calories only\t\t\t\t<\/label>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"desktop-only\">\n\t\t\t\t<button type=\"submit\" class=\"SEE-calculate\" disabled>\n\t\t\t\t\tCalculate\t\t\t\t<\/button>\n\n\t\t\t\t<div class=\"required\">\n\t\t\t\t\t* required field\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t<div>\n\t\t<div class=\"SEE-inner\">\n\t\t\t<label class=\"bigger\">\n\t\t\t\tSelect <span class=\"orange\">sport:*<\/span>\t\t\t<\/label>\n\n\t\t\t<div id=\"SEE-sports\" class=\"icons-wrapper\"><button type=\"button\" data-sport=\"walking\">Walking<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/walking.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"running\">Running<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/running.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"exercising\">Exercising<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/exercising.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"cycling\">Cycling<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/cycling.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"group_exercise\">Group exercise<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/group_exercise.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"team_sports\">Team sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/team_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"rocket_sports\">Rocket sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/rocket_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"martial_arts\">Martial arts<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/martial_arts.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"individual_sports\">Individual sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/individual_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"water_sports\">Water sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/water_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"winter_sports\">Winter sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/winter_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"household_chores\">Household chores<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/household_chores.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button>\t\t\t<\/div>\n\n\t\t\t<div id=\"SEE-sports-selected\" class=\"icons-wrapper\">\n\t\t\t\t<button id=\"add-more-sports\" type=\"button\">\n\t\t\t\t\tAdd an activity\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/add.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\">\n\t\t\t\t<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"SEE-sports-details\">\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"mobile-only\">\n\t\t<div class=\"SEE-inner\">\n\t\t\t<button type=\"submit\" class=\"SEE-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<\/form>\n<div id=\"SEE-result\"><\/div>\n\n<script type=\"text\/javascript\">\n<!--\njQuery(document).ready(function($){\n\n\tconst $wrapper = $('#SEE-calculator');\n\tconst form = document.querySelector('#SEE-calculator');\n\tconst $btnsCalculte = $('.SEE-calculate');\n\tconst $details = $('#SEE-sports-details');\n\tconst $add = $('#add-more-sports');\n\n\t$('[name=age], [name=height], [name=weight]').on('input', function(){\n\t\tthis.reportValidity();\n\t\ttoggleSubmitButton();\n\t});\n\n\tfunction toggleSubmitButton(){\n\t\tif( form.checkValidity() && $details.html().trim() ){\n\t\t\t$btnsCalculte.prop( 'disabled', false );\n\t\t}else{\n\t\t\t$btnsCalculte.prop( 'disabled', true );\n\t\t\t$('#SEE-result').hide();\n\t\t}\n\t}\n\n\t$('#SEE-sports button').on('click', function(){\n\t\tconst sport = this.getAttribute('data-sport');\n\t\t$add.before(`\n\t\t\t<button>\n\t\t\t\t${ sports[ sport ].title }\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/x_${sport}.svg\" alt=\"${sport}\" width=\"72\" height=\"72\" loading=\"lazy\">\n\t\t\t<\/button>\n\t\t`);\n\t\t$details.append(`\n\t\t\t<select name=\"detail\" required>\n\t\t\t\t<option value disabled selected>\n\t\t\t\t\tSelect a specific type of activity\t\t\t\t<\/option>\n\t\t\t\t${ sports[ sport ].options.reduce( ( accumulator, currentValue ) => accumulator + `<option value=\"${currentValue.value}\">${currentValue.text}<\/option>`, '' ) }\n\t\t\t<\/select>\n\n\t\t\t<select name=\"time\" required>\n\t\t\t\t<option value disabled selected>\n\t\t\t\t\tTime\t\t\t\t<\/option>\n\t\t\t\t<option value=\"0.166667\">10 min<\/option>\n\t\t\t\t<option value=\"0.333333\">20 min<\/option>\n\t\t\t\t<option value=\"0.5\">30 min<\/option>\n\t\t\t\t<option value=\"0.666667\">40 min<\/option>\n\t\t\t\t<option value=\"0.833333\">50 min<\/option>\n\t\t\t\t<option value=\"1\">60 min<\/option>\n\t\t\t\t<option value=\"1.166667\">1 h 10 min<\/option>\n\t\t\t\t<option value=\"1.333333\">1 h 20 min<\/option>\n\t\t\t\t<option value=\"1.5\">1 h 30 min<\/option>\n\t\t\t\t<option value=\"1.666667\">1 h 40 min<\/option>\n\t\t\t\t<option value=\"1.833333\">1 h 50 min<\/option>\n\t\t\t\t<option value=\"2\">2 h<\/option>\n\t\t\t<\/select>\n\t\t`);\n\t\t$wrapper.addClass('show-selected');\n\t\ttoggleSubmitButton();\n\t});\n\n\t$(document).on('change', '#SEE-sports-details select', function(){\n\t\ttoggleSubmitButton();\n\t});\n\n\t$(document).on('click', '#SEE-sports-selected button:not(#add-more-sports)', function(){\n\t\tconst index = $(this).index();\n\t\t$(this).remove();\n\t\tconst $select = $details.find('select[name=detail]').eq( index );\n\t\t$select.next().remove();\n\t\t$select.remove();\n\t\tif( $('#SEE-sports-selected button:not(#add-more-sports)').length ){\n\t\t\tif( $('#SEE-result').is(':visible') ){\n\t\t\t\t$('#SEE-calculator').submit();\n\t\t\t}\n\t\t}else{\n\t\t\t$wrapper.removeClass('show-selected');\n\t\t}\n\t\ttoggleSubmitButton();\n\t});\n\n\t$('#add-more-sports').on('click', function(){\n\t\tif( form.checkValidity() ){\n\t\t\t$wrapper.removeClass('show-selected');\n\t\t}else{\n\t\t\tform.reportValidity();\n\t\t}\n\t});\n\n\t$('#SEE-calculator').on('submit', function(e){\n\t\te.preventDefault();\n\t\t\n\t\tlet burned_energy = 0;\n\t\tconst weight = cleanNumber( $('#SEE-calculator [name=weight]').val() );\n\t\tconst calories = $('#SEE-calculator [name=type]:checked').val();\n\t\t$details.find('select[name=detail]').each(function( index, el ){\n\t\t\tconst detail = cleanNumber( $(el).val() );\n\t\t\tconst time = cleanNumber( $(el).next().val() );\n\t\t\t\/\/ total += \u2200 ( weight * time * detail )\n\t\t\t\/\/ active += \u2200 ( weight * time * ( detail - 1 ) )\n\t\t\tburned_energy += weight * time * ( detail - ( calories == 'total_calories' ? 0 : 1 ) );\n\t\t});\n\n\t\tif( burned_energy < 0 ){\n\t\t\tburned_energy = 0;\n\t\t}\n\n\t\t$wrapper.addClass('show-selected');\n\t\t$('#SEE-result').text( Math.round( burned_energy ) + ' Kcal' ).show();\n\n\t\tconst results = document.querySelector('#SEE-result');\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 cleanNumber( text ){\n\t\treturn parseFloat( text.replace(',','.').replace( \/[^0-9\\.]\/g, '' ) );\n\t}\n});\n\/\/-->\n<\/script>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_deluje_spletni_kalkulator_porabe_energije\"><\/span>Kako deluje spletni kalkulator porabe energije?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Metaboli\u010dni ekvivalent (MET)<\/strong> se uporablja za dolo\u010danje porabe energije med dejavnostjo. Slednji je merilo energijske porabe posameznika. Vrednost 1 MET je opredeljena kot koli\u010dina energije, ki jo oseba porabi v mirovanju (brez gibanja). Gibalna aktivnost pove\u010da vrednost MET. Velja, da je vrednost MET vi\u0161ja, \u010de je telesna dejavnost bolj energijsko potratna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>MET enote lokomotornih aktivnosti so bile <strong>pridobljene v laboratorijskih pogojih.<\/strong> Na za\u010detku je bila vrednost 1 MET, ki je bila dolo\u010dena z merjenjem porabe kisika v mirovanju pri 70 kg te\u017ekem 40-letnem mo\u0161kem. Rezultat je bil <strong>3,5 ml O<sub>2<\/sub>\/kg\/min ali 1 kcal\/kg\/h.<\/strong> Ta vrednost je bila nato primerjana z laboratorijsko izmerjeno porabo kisika med razli\u010dnimi dejavnostmi. Na podlagi teh meritev so bile dobljene vrednosti MET, ki so navedene v <a href=\"https:\/\/pacompendium.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zbirki telesnih dejavnosti<\/strong><\/a>. Na\u0161 kalkulator temelji na teh podatkih. Ta bo upo\u0161teval tudi podatke, ki jih vnesete vanj in nato izra\u010dunal skupne ali samo aktivno porabljene kalorije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrednost MET je <strong>najbolj\u0161a mo\u017ena ocena porabljene energije med dejavnostjo,<\/strong> ki se uporablja tudi v raziskavah in razli\u010dnih priporo\u010dilih za telesno dejavnost.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Po\u017egane kalorije med \u0161portom\" class=\"wp-image-715463\" title=\"Po\u017egane kalorije med \u0161portom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_so_izracunane_stevilke_res_tocne\"><\/span>Ali so izra\u010dunane \u0161tevilke res to\u010dne?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezultati spletnega kalkulatorja <strong>morda ne odra\u017eajo va\u0161e dejanske porabe energije in energijskih potreb.<\/strong> Vrednosti MET, na katerih temelji rezultat, so bile izmerjene v laboratorijskih pogojih, ki se bolj ali manj razlikujejo od okolja, v katerem \u017eivimo in v katerem izvajamo dejavnost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V igri so \u0161e drugi dejavniki, ki jih kalkulatorji in formule ne morejo upo\u0161tevati. Vsaka oseba ima povsem <strong>druga\u010dno<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-genetika-vpliva-na-rast-in-moc-misic-domac-dnk-test-pomaga-odkriti-vas-naravni-potencial\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>genetsko zasnovo<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vplivata-testosteron-in-progesteron-na-hujsanje-in-povecanje-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hormonsko okolje<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hitrost presnove<\/strong><\/a>,<strong> telesno sestavo<\/strong> (razmerje telesnih tkiv) ter je v druga\u010dnem telesnem in du\u0161evnem stanju. Vlogo igrajo tudi <strong>treningi <\/strong>ali <strong>razne razlike v primerjavi dejanske in dolo\u010dene intenzivnosti dejavnosti.<\/strong> Vpliv imajo tudi temperatura okolja in drugi zunanji dejavniki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi tega je <strong>rezultat <\/strong><strong>najbolj\u0161a mo\u017ena ocena<\/strong> (na podlagi razpolo\u017eljivih znanstvenih podatkov), da bi dobili predstavo o tem, koliko kalorij boste pokurili pri dolo\u010deni dejavnosti. \u010ce uporabljate \u0161portno uro ali drugo napravo, ki meri koli\u010dino porabljenih kalorij, je prav tako mogo\u010de, da se bodo te vrednosti razlikovale od tistih, ki jih je izra\u010dunal kalkulator. To je zato, ker elektronske naprave delujejo po druga\u010dnih na\u010delih in rezultat dolo\u010dijo druga\u010de.   <\/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=\"3813,48031,53761,104971,105841,108898\" ><\/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\">S katerimi metodami je mogo\u010de najbolj natan\u010dno izmeriti porabo energije?<strong><\/strong><\/h3>\n\n\n\n<p>Dejanska in natan\u010dna koli\u010dina porabljenih kalorij je precej te\u017eko dolo\u010dljiva. Potrebovali bi dostop do osebja v \u0161portnih laboratorijih, kjer se, na primer, <strong>izvajajo meritve z neposredno in posredno kalorimetrijo.<\/strong> V prvem primeru se koli\u010dina toplote, ki jo telo proizvede med presnovnimi procesi, meri v izolirani komori. Pri posredni kalorimetriji pa se med dejavnostjo diha skozi masko, kar omogo\u010da merjenje proizvodnje ogljikovega dioksida (CO<sub>2<\/sub>). Zunaj laboratorija se uporablja <strong>metoda dvojno ozna\u010dene vode, ki temelji <\/strong>na pitju vode, ki vsebuje redke izotope kisika. Z analizo izlo\u010danja teh snovi iz telesa lahko znanstveniki izra\u010dunajo skupno energijsko porabo telesa. To pomeni, da oseba med merjenjem presnove ni vezana na laboratorij, temve\u010d lahko opravlja svoje obi\u010dajne dejavnosti. Vendar pa je ta metoda prav tako zelo draga in povpre\u010dna oseba do nje nima dostopa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav na\u0161 kalkulator ne ponuja najbolj natan\u010dnih rezultatov, <strong>vam bo dal dobro predstavo o tem, koliko kalorij boste pokurili s telesno dejavnostjo.<\/strong> Tako boste bolje razumeli energijske potrebe pri razli\u010dnih \u0161portih in vsakodnevnih dejavnostih.<\/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\">Ali je sploh treba spremljati koliko kalorij smo pokurili?<\/h3>\n\n\n\n<p>V okviru zdravega \u017eivljenjskega sloga ve\u010dina ljudi potrebuje le okvirne vrednosti porabe energije pri telesni dejavnosti, ki jih lahko ugotovijo, na primer, z na\u0161im kalkulatorjem. Pri <strong>profesionalnih \u0161portnikih<\/strong> pa je druga\u010de, saj morajo <strong>\u010dim natan\u010dneje vedeti, koliko kalorij pokurijo z dolo\u010deno dejavnostjo.<\/strong> Zanje se za dolo\u010ditev natan\u010dne koli\u010dine pokurenih kalorij uporabljajo tudi druge zgoraj omenjene metode. V svoji ekipi imajo obi\u010dajno trenerje, nutricioniste ali fizioterapevte, ki lahko dobljene vrednosti upo\u0161tevajo pri na\u010drtovanju <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">regeneracije<\/a>, treninga in prilagojenih <a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" rel=\"noreferrer noopener\">na\u010drtov obrokov<\/a>. Gre torej za enega od parametrov, ki se upo\u0161tevajo pri pripravi individualnega na\u010drta. Odra\u017ea potrebe \u0161portnika in mu <strong>omogo\u010da doseganje najbolj\u0161ih rezultatov.<\/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=\"Katera_dopolnila_bodo_povecala_porabo_kalorij_med_sportom\"><\/span>Katera dopolnila bodo pove\u010dala porabo kalorij med \u0161portom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zlasti pri huj\u0161anju, ko s \u0161portom sku\u0161ate pokuri \u010dim ve\u010d kalorij, vam lahko pride prav <strong>topilec ma\u0161\u010dob.<\/strong> Izberete lahko prehransko dopolnilo z eno sestavino ali pa poskusite <a href=\"https:\/\/gymbeam.si\/kompleksni-toplici\" target=\"_blank\" rel=\"noreferrer noopener\">kompleksne izdelke<\/a>, v katerih se u\u010dinki posameznih snovi med seboj dopolnjujejo. V obeh primerih boste na\u0161li <strong>topilce ma\u0161\u010dob s termogenim u\u010dinkom ali brez njega. <\/strong><a href=\"https:\/\/gymbeam.si\/termo-topilci\" target=\"_blank\" rel=\"noreferrer noopener\">Termogenski topilci<\/a> vklju\u010dujejo <a href=\"https:\/\/gymbeam.si\/kofein-90-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kofein<\/a>, <a href=\"https:\/\/gymbeam.si\/sinefrin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sinefrin<\/a> in <a href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">izvle\u010dek zelenega \u010daja<\/a> (EGCG). Delujejo po na\u010delu segrevanja telesa (pospe\u0161ujejo presnovo), kar se lahko odra\u017ea tudi v <strong>ve\u010djem \u0161tevilu pokurenih kalorij med vadbo.<\/strong> Najve\u010dji potencial imajo <a href=\"https:\/\/gymbeam.si\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kompleksni termogeni topilci<\/a>, ki v enem izdelku zdru\u017eujejo ve\u010d zgoraj omenjenih snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primeri netermogenih ma\u0161\u010dobnih topilcev so <a href=\"https:\/\/gymbeam.si\/cla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">konjugirana linolna kislina (CLA)<\/a>, ki je vklju\u010dena v telesno presnovo in lahko vpliva na izgorevanje ma\u0161\u010dob. Podobno velja za <a href=\"https:\/\/gymbeam.si\/l-karnitini\" target=\"_blank\" rel=\"noreferrer noopener\">L-karnitin<\/a>, ki sodeluje pri <strong>prenosu ma\u0161\u010dobnih kislin (ma\u0161\u010dob) v mitohondrije,<\/strong> kjer se pretvorijo v energijo. Sredstva za kurjenje ma\u0161\u010dob najbolje delujejo v kombinaciji z vadbo, pri kateri <strong>lahko pomagajo pove\u010dati porabo kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako izbrati u\u010dinkovit topilec ma\u0161\u010dob, ne spreglejte \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako izbrati najbolj u\u010dinkovit topilec ma\u0161\u010dob in kako ga uporabljati?<\/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.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-1124x749.jpg\" alt=\"Kako porabiti ve\u010d kalorij?\" class=\"wp-image-715480\" title=\"Kako porabiti ve\u010d kalorij?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\"><strong><\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_hitro_in_ucinkovito_obnoviti_izgubljeno_energijo_po_vadbi\"><\/span>Kako hitro in u\u010dinkovito obnoviti izgubljeno energijo po vadbi?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po vadbi je pomembno, da <strong>obnovite energijo in hranila, ki so klju\u010dnega pomena za regeneracijo.<\/strong> Mi\u0161ice za svoje delovanje uporabljajo shranjene ogljikove hidrate &#8211; glikogen, ki slu\u017ei kot vir energije. Ta se lahko med vadbo precej hitro iz\u010drpa, zlasti pri zahtevnih in intenzivnih \u0161portih. Hitro prebavljivi <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ogljikovi hidrati<\/a>, kot so <a href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maltodekstrin<\/a>, <a href=\"https:\/\/gymbeam.si\/dekstroza-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dekstroza<\/a>, <a href=\"https:\/\/gymbeam.si\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Vitargo<\/a> ali kompleksno prehransko dopolnilo <a href=\"https:\/\/gymbeam.si\/fuecarb-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">FueCarb<\/a>, pomagajo pri njegovem u\u010dinkovitem dopolnjevanju. Z obnovljenimi zalogami glikogena <strong>boste pridobili energijo za naslednjo \u0161portno aktivnost.<\/strong> To je \u0161e posebej pomembno za ljudi, ki vadijo v dveh fazah ali ki jih po ve\u010dernem treningu \u017ee naslednje jutro \u010daka nov trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovine,<\/a> ki so vir aminokislin, imajo po vadbi klju\u010dno vlogo. Te delujejo kot osnovni gradniki mi\u0161i\u010dne mase in so zato <strong>potrebne za obnovo in rast mi\u0161ic.<\/strong> Idealna so prehranska dopolnila po vadbi z esencialnimi aminokislinami, kot so <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\">BCAA<\/a> ali <a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">EAA.<\/a> Aminokisline lahko dopolnite tudi z lahko prebavljivimi beljakovinami, kot so <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovine sirotke<\/a>, ali z <a href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" rel=\"noreferrer noopener\">gainerjem<\/a>, ki poleg beljakovin vsebuje tudi ogljikove hidrate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prehrani po vadbi, lahko ve\u010d informacij najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kaj jesti po vadbi?<\/a><\/p>\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=\"Kako_naj_vem_koliko_energije_naj_zauzijem\"><\/span>Kako naj vem, koliko energije naj zau\u017eijem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za dolo\u010ditev optimalnega energijskega vnosa je treba upo\u0161tevati ve\u010d dejavnikov, kot so starost, vi\u0161ina, trenutna telesna te\u017ea, cilji ter koli\u010dina vadbe in \u0161portnih dejavnosti \u010dez dan. To lahko preprosto izra\u010dunate s <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\">spletnim kalkulatorjem za izra\u010dun energijskega vnosa in makrohranil<\/a><\/strong>. Vendar vrednost, ki vam jo bo izra\u010dunal kalkulator, ni dokon\u010dna. Ne upo\u0161teva namre\u010d va\u0161e genetske zasnove ali hormonskega okolja va\u0161ega telesa. Zato morate ve\u010d tednov spremljati, kako se va\u0161e telo odziva na novo dieto in ustrezno prilagoditi energijski vnos in makrohranila. Tako boste ta pripomo\u010dek kar najbolje izkoristili in la\u017eje dosegli svoje \u0161portne cilje.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/weight-gainers-and-carbohydrates\" 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vas zanima, koliko kalorij pokurite pri \u0161portu in drugih dejavnostih? Na\u0161 spletni kalkulator vam bo pomagal izra\u010dunati porabo energije pri teku, vadbi v fitnesu, pri jogi in drugih \u0161portih, pa tudi pri \u010di\u0161\u010denju in drugih gospodinjskih opravilih.  <\/p>\n","protected":false},"author":129,"featured_media":715442,"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":[124],"tags":[6531,6555,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-722179","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitnes-kalkulatorji","8":"tag-energija-sl","9":"tag-fitnes-kalkulator","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spletni kalkulator porabe energije: Koliko kalorij pokurimo pri \u0161portu in drugih dejavnostih? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko kalorij pokurimo, ko telovadimo, te\u010demo ali \u010distimo? 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