{"id":722666,"date":"2025-05-15T10:34:25","date_gmt":"2025-05-15T08:34:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=722666"},"modified":"2025-05-15T10:34:55","modified_gmt":"2025-05-15T08:34:55","slug":"kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/","title":{"rendered":"Kalkulator wydatku energetycznego online: ile kalorii spalamy podczas uprawiania sportu i innych aktywno\u015bci?"},"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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Czym_jest_jest_kalkulator_wydatku_energetycznego_online\" title=\"Czym jest jest kalkulator wydatku energetycznego online?\">Czym jest jest kalkulator wydatku energetycznego online?<\/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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Jak_korzystac_z_kalkulatora_wydatku_energetycznego_online\" title=\"Jak korzysta\u0107 z kalkulatora wydatku energetycznego online?\">Jak korzysta\u0107 z kalkulatora wydatku energetycznego online?<\/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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Jak_dziala_kalkulator_wydatku_energetycznego_online\" title=\"Jak dzia\u0142a kalkulator wydatku energetycznego online?\">Jak dzia\u0142a kalkulator wydatku energetycznego online?<\/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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Czy_uzyskane_wartosci_sa_faktycznie_dokladne\" title=\"Czy uzyskane warto\u015bci s\u0105 faktycznie dok\u0142adne?\">Czy uzyskane warto\u015bci s\u0105 faktycznie dok\u0142adne?<\/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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Ktore_suplementy_zwiekszaja_spalanie_kalorii_podczas_uprawiania_sportu\" title=\"Kt\u00f3re suplementy zwi\u0119kszaj\u0105 spalanie kalorii podczas uprawiania sportu?\">Kt\u00f3re suplementy zwi\u0119kszaj\u0105 spalanie kalorii podczas uprawiania sportu?<\/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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Jak_szybko_i_skutecznie_uzupelnic_spalone_kalorie_po_treningu\" title=\"Jak szybko i skutecznie uzupe\u0142ni\u0107 spalone kalorie po treningu?\">Jak szybko i skutecznie uzupe\u0142ni\u0107 spalone kalorie po treningu?<\/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.pl\/blog\/kalkulator-wydatku-energetycznego-online-ile-kalorii-spalamy-podczas-uprawiania-sportu-i-innych-aktywnosci\/#Skad_wiec_mam_wiedziec_ile_kalorii_musze_przyjmowac\" title=\"Sk\u0105d wi\u0119c mam wiedzie\u0107, ile kalorii musz\u0119 przyjmowa\u0107?\">Sk\u0105d wi\u0119c mam wiedzie\u0107, ile kalorii musz\u0119 przyjmowa\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czym_jest_jest_kalkulator_wydatku_energetycznego_online\"><\/span>Czym jest jest kalkulator wydatku energetycznego online?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkulator wydatku energetycznego online pomo\u017ce ci <strong>szybko i \u0142atwo obliczy\u0107, ile kalorii spalasz podczas jednej lub kilku aktywno\u015bci sportowych.<\/strong> Mo\u017cesz r\u00f3wnie\u017c sprawdzi\u0107 <strong>wydatek energetyczny podczas codziennych czynno\u015bci<\/strong>, takich jak<strong> <\/strong>sprz\u0105tanie domu, gotowanie lub inne prace domowe. Dedykowane narz\u0119dzie jest idealne dla sportowc\u00f3w na ka\u017cdym poziomie zaawansowania, kt\u00f3rzy chc\u0105 \u015bledzi\u0107 sw\u00f3j wydatek energetyczny i odpowiednio zoptymalizowa\u0107 plan treningowy i diet\u0119. B\u0119dzie r\u00f3wnie\u017c przydatne dla ka\u017cdego, kto jest zainteresowany obliczeniem ilo\u015bci kalorii spalanych podczas wszystkich codziennych czynno\u015bci.  <\/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=\"Jak_korzystac_z_kalkulatora_wydatku_energetycznego_online\"><\/span>Jak korzysta\u0107 z kalkulatora wydatku energetycznego online?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Wprowad\u017a <\/strong>swoj\u0105 p\u0142e\u0107, wiek, wzrost i wag\u0119 do formularza.<\/li>\n\n\n\n<li>Wybierz, czy chcesz obliczy\u0107 ca\u0142kowity wydatek energetyczny, czy wydatek energetyczny netto podczas wybranej aktywno\u015bci:\n<ul class=\"wp-block-list\">\n<li><strong>Ca\u0142kowity wydatek energetyczny (ca\u0142kowita liczba kalorii)<\/strong> obejmuje podstawow\u0105 przemian\u0119 materii (1 MET).<\/li>\n\n\n\n<li><strong>Wydatek energetyczny netto podczas aktywno\u015bci (tylko aktywne kalorie)<\/strong> nie obejmuje podstawowej przemiany materii (1 MET), co jest przydatne do dok\u0142adniejszego oszacowania dost\u0119pno\u015bci energii w innych kalkulatorach.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Kliknij ikon\u0119<\/strong> <strong>kategorii <\/strong>aktywno\u015bci sportowej lub domowej, kt\u00f3r\u0105 chcesz policzy\u0107. Nast\u0119pnie kliknij pole tekstowe i wybierz okre\u015blon\u0105 aktywno\u015b\u0107. W kolejnym polu zaznacz ilo\u015b\u0107 czasu sp\u0119dzonego podczas tej aktywno\u015bci.   <\/li>\n\n\n\n<li><strong>Nast\u0119pnie kliknij przycisk Oblicz<\/strong>, a kalkulator wy\u015bwietli wynik.<\/li>\n\n\n\n<li>Mo\u017cesz doda\u0107 <strong>kolejn\u0105 aktywno\u015b\u0107<\/strong>, klikaj\u0105c przycisk Dodaj aktywno\u015b\u0107.<\/li>\n\n\n\n<li><strong>Je\u015bli chcesz anulowa\u0107 aktywno\u015b\u0107<\/strong>, po prostu kliknij pomara\u0144czow\u0105 ikon\u0119 w przegl\u0105dzie.<\/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=\"Jak_dziala_kalkulator_wydatku_energetycznego_online\"><\/span>Jak dzia\u0142a kalkulator wydatku energetycznego online?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ekwiwalent metaboliczny (MET)<\/strong> s\u0142u\u017cy do okre\u015blenia wydatku energetycznego podczas aktywno\u015bci<strong>.<\/strong> Ten ostatni jest miar\u0105 wydatku energetycznego danej osoby. Warto\u015b\u0107 1 MET jest definiowana jako ilo\u015b\u0107 energii wydatkowanej przez osob\u0119 w spoczynku (bez ruchu). Aktywno\u015b\u0107 ruchowa zwi\u0119ksza warto\u015b\u0107 MET. Prawd\u0105 jest, \u017ce im bardziej energoch\u0142onna aktywno\u015b\u0107 fizyczna, tym wy\u017csza warto\u015b\u0107 MET.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednostki MET aktywno\u015bci lokomotorycznej <strong>uzyskano w warunkach laboratoryjnych.<\/strong> Na samym pocz\u0105tku obliczono warto\u015b\u0107 1 MET na podstawie pomiaru spoczynkowego zu\u017cycia tlenu u 40-letniego m\u0119\u017cczyzny o wadze 70 kg. Wynik wynosi\u0142 <strong>3,5 ml O<sub>2<\/sub>\/kg\/min lub 1 kcal\/kg\/h.<\/strong> Warto\u015b\u0107 ta zosta\u0142a nast\u0119pnie por\u00f3wnana z laboratoryjnie zmierzonym zu\u017cyciem tlenu podczas r\u00f3\u017cnych aktywno\u015bci. Uzyskane pomiary da\u0142y warto\u015bci MET mieszcz\u0105ce si\u0119 w <a href=\"https:\/\/pacompendium.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kompendium aktywno\u015bci fizycznych<\/strong><\/a>. Nasz kalkulator opiera si\u0119 na tych danych. Uwzgl\u0119dnia on r\u00f3wnie\u017c informacje wprowadzone przez u\u017cytkownika, a nast\u0119pnie oblicza ca\u0142kowit\u0105 liczb\u0119 spalonych kalorii.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015b\u0107 MET to <strong>najlepszy mo\u017cliwy szacunek kalorii spalonych podczas aktywno\u015bci, kt\u00f3ry jest<\/strong> r\u00f3wnie\u017c wykorzystywany w badaniach lub r\u00f3\u017cnych zaleceniach dotycz\u0105cych aktywno\u015bci fizycznej.<\/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=\"Kalorie spalone podczas uprawiania sportu\" class=\"wp-image-715463\" title=\"Kalorie spalone podczas uprawiania sportu\" 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=\"Czy_uzyskane_wartosci_sa_faktycznie_dokladne\"><\/span>Czy uzyskane warto\u015bci s\u0105 faktycznie dok\u0142adne?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Warto\u015bci uzyskane z kalkulatora online <strong>nie odzwierciedlaj\u0105 dok\u0142adnie rzeczywistego wydatku energetycznego i zapotrzebowania kalorycznego.<\/strong> Warto\u015bci MET, na kt\u00f3rych opiera si\u0119 wynik, zosta\u0142y zmierzone w warunkach laboratoryjnych i r\u00f3\u017cni\u0105 si\u0119 mniej lub bardziej od \u015brodowiska, w kt\u00f3rym \u017cyjemy i gdzie wykonujemy dan\u0105 aktywno\u015b\u0107. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W gr\u0119 wchodz\u0105 r\u00f3wnie\u017c inne czynniki, kt\u00f3rych nie uwzgl\u0119dniaj\u0105 kalkulatory i formu\u0142y. Ka\u017cda osoba ma <strong>inn\u0105 <\/strong><a href=\"https:\/\/gymbeam.pl\/blog\/jak-genetyka-wplywa-na-wzrost-miesni-oraz-sile-domowe-testy-dna-pomagaja-odkryc-twoj-naturalny-potencjal\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>genetyk\u0119<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.pl\/blog\/testosteron-estrogen-i-progesteron-jak-wplywaja-na-utrate-wagi-i-wzrost-miesni\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u015brodowisko hormonalne<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.pl\/blog\/czy-twoj-metabolizm-moze-ulec-spowolnieniu-lub-zostac-uszkodzony-5-wskazowki-dotyczace-przyspieszania-metabolizmu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempo metabolizmu<\/strong><\/a><strong>, sk\u0142ad cia\u0142a<\/strong> (stosunek tkanek cia\u0142a) i jest w innym stanie fizycznym i psychicznym. Wa\u017cn\u0105 rol\u0119 odgrywa tak\u017ce <strong>trening <\/strong>i <strong>r\u00f3\u017cnice w por\u00f3wnaniu rzeczywistej i okre\u015blonej intensywno\u015bci aktywno\u015bci<\/strong>. Nie bez znaczenia pozostaje te\u017c temperatura otoczenia i inne czynniki zewn\u0119trzne.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z tych powod\u00f3w nale\u017cy traktowa\u0107 <strong>wynik <\/strong>jako <strong>najlepsze mo\u017cliwe oszacowanie<\/strong> (oparte na dost\u0119pnych danych naukowych), aby uzyska\u0107 wyobra\u017cenie o tym, ile kalorii spalisz podczas danej aktywno\u015bci. Je\u015bli korzystasz z zegarka sportowego lub innego urz\u0105dzenia mierz\u0105cego spalanie kalorii, mo\u017cliwe jest r\u00f3wnie\u017c, \u017ce warto\u015bci te b\u0119d\u0105 si\u0119 r\u00f3\u017cni\u0107 od tych obliczonych przez kalkulator. Wynika to z faktu, \u017ce urz\u0105dzenia elektroniczne dzia\u0142aj\u0105 na innych zasadach i inaczej okre\u015blaj\u0105 wynik.   <\/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=\"59881,51652,48031,48487,3813,35320,5206,59104,1562,44254,3738,8350,28792,5431,258\" ><\/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\">Kt\u00f3re metody pozwalaj\u0105 mierzy\u0107 wydatek energetyczny z najwi\u0119ksz\u0105 dok\u0142adno\u015bci\u0105?<strong><\/strong><\/h3>\n\n\n\n<p>W praktyce trudno jest okre\u015bli\u0107 rzeczywist\u0105 i dok\u0142adn\u0105 ilo\u015b\u0107 spalonych kalorii. Musieliby\u015bmy skontaktowa\u0107 si\u0119 z pracownikami laboratori\u00f3w sportowych, kt\u00f3rzy na przyk\u0142ad <strong>dokonuj\u0105 pomiar\u00f3w za pomoc\u0105 kalorymetrii bezpo\u015bredniej i po\u015bredniej.<\/strong> W pierwszym przypadku ilo\u015b\u0107 ciep\u0142a wytwarzanego przez organizm podczas proces\u00f3w metabolicznych mierzona jest w izolowanej komorze. Z kolei kalorymetria po\u015brednia polega na oddychaniu przez mask\u0119 podczas aktywno\u015bci i pomiarze produkcji dwutlenku w\u0119gla (CO<sub>2<\/sub>). Poza laboratorium stosuje si\u0119 <strong>metod\u0119 podw\u00f3jnie znakowanej wody, <\/strong>kt\u00f3ra opiera si\u0119 na wodzie pitnej zawieraj\u0105cej rzadkie izotopy tlenu. Naukowcy mog\u0105 nast\u0119pnie obliczy\u0107 ca\u0142kowity wydatek energetyczny organizmu, analizuj\u0105c wydalanie tych substancji przez organizm. Oznacza to, \u017ce dana osoba nie musi pozostawa\u0107 w laboratorium podczas pomiaru metabolizmu, ale mo\u017ce wykonywa\u0107 swoje normalne czynno\u015bci. Jednak ta metoda jest r\u00f3wnie\u017c bardzo droga i niedost\u0119pna dla przeci\u0119tnej osoby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chocia\u017c nasz kalkulator nie oferuje najdok\u0142adniejszego mo\u017cliwego wyniku, zapewnia <strong>dobre wyobra\u017cenie o tym, ile kalorii spalisz podczas aktywno\u015bci fizycznej.<\/strong> Pozwoli to lepiej zrozumie\u0107 zapotrzebowanie energetyczne podczas uprawiania r\u00f3\u017cnych sport\u00f3w i wykonywania codziennych czynno\u015bci.<\/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\">Czy konieczne jest monitorowanie ilo\u015bci spalonych kalorii?<strong><\/strong><\/h3>\n\n\n\n<p>W ramach zdrowego stylu \u017cycia, wi\u0119kszo\u015b\u0107 z nas potrzebuje jedynie okre\u015bli\u0107 orientacyjne warto\u015bci wydatku energetycznego podczas aktywno\u015bci fizycznej, w czym mo\u017ce pom\u00f3c na przyk\u0142ad nasz kalkulator. Inaczej jest jednak w przypadku <strong>zawodowych sportowc\u00f3w<\/strong>, kt\u00f3rzy <strong>musz\u0105 jak najdok\u0142adniej wiedzie\u0107, ile kalorii spalaj\u0105 podczas danej aktywno\u015bci. <\/strong>W ich przypadku wymienione powy\u017cej dodatkowe metody s\u0105 r\u00f3wnie\u017c wykorzystywane do okre\u015blenia dok\u0142adnej ilo\u015bci spalonych kalorii. Nast\u0119pnie korzystaj\u0105 z porady trener\u00f3w, dietetyk\u00f3w lub fizjoterapeut\u00f3w, kt\u00f3rzy uwzgl\u0119dniaj\u0105 uzyskane warto\u015bci podczas planowania <a href=\"https:\/\/gymbeam.pl\/blog\/8-sposobow-na-szybka-regeneracje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">regeneracji<\/a>, treningu i dostosowanych <a href=\"https:\/\/gymbeam.pl\/blog\/dopasowany-plan-posilkow-kompletny-przewodnik-po-tym-jak-ulozyc-diete-na-podstawie-kalorii-i-makroskladnikow\/\" target=\"_blank\" rel=\"noreferrer noopener\">plan\u00f3w posi\u0142k\u00f3w<\/a>. Jest to zatem jeden z parametr\u00f3w branych pod uwag\u0119 podczas opracowywania indywidualnego planu. Odzwierciedla on potrzeby danego sportowca, pozwalaj\u0105c mu <strong>osi\u0105gn\u0105\u0107 najlepsze wyniki.<\/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=\"Ktore_suplementy_zwiekszaja_spalanie_kalorii_podczas_uprawiania_sportu\"><\/span>Kt\u00f3re suplementy zwi\u0119kszaj\u0105 spalanie kalorii podczas uprawiania sportu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Szczeg\u00f3lnie w przypadku utraty wagi, gdy starasz si\u0119 spali\u0107 jak najwi\u0119cej kalorii podczas \u0107wicze\u0144, z pomoc\u0105 mog\u0105 przyj\u015b\u0107 <strong>spalacze t\u0142uszczu.<\/strong> Mo\u017cesz zdecydowa\u0107 si\u0119 na suplement jednosk\u0142adnikowy lub wypr\u00f3bowa\u0107 <a href=\"https:\/\/gymbeam.pl\/kompleksowe-spalacze-tluszczu\" target=\"_blank\" rel=\"noreferrer noopener\">kompleksowe produkty<\/a>, w kt\u00f3rych poszczeg\u00f3lne substancje wzajemnie si\u0119 uzupe\u0142niaj\u0105. W obu przypadkach znajdziesz <strong>spalacze t\u0142uszczu o dzia\u0142aniu termogenicznym lub bez niego.<\/strong> <a href=\"https:\/\/gymbeam.pl\/termogeniczne-spalacze-tluszczu\" target=\"_blank\" rel=\"noreferrer noopener\">Termogeniczne spalacze t\u0142uszczu<\/a> zawieraj\u0105 <a href=\"https:\/\/gymbeam.pl\/kofeina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kofein\u0119<\/a>, <a href=\"https:\/\/gymbeam.pl\/synefryna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">synefryn\u0119 <\/a>i <a href=\"https:\/\/gymbeam.pl\/zielona-herbata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ekstrakt z zielonej herbaty<\/a> (EGCG). Dzia\u0142aj\u0105 one na zasadzie rozgrzania organizmu (przyspieszenia metabolizmu), co mo\u017ce mie\u0107 r\u00f3wnie\u017c odzwierciedlenie w <strong>wi\u0119kszej ilo\u015bci spalanych kalorii podczas treningu<\/strong>. Najwi\u0119kszy potencja\u0142 maj\u0105 <a href=\"https:\/\/gymbeam.pl\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kompleksowe termogeniczne spalacze t\u0142uszczu<\/a>, kt\u00f3re stanowi\u0105 po\u0142\u0105czenie kilku wy\u017cej wymienionych substancji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Przyk\u0142ady nietermogenicznych spalaczy t\u0142uszczu obejmuj\u0105 <a href=\"https:\/\/gymbeam.pl\/cla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sprz\u0119\u017cony kwas linolowy (CLA),<\/a> kt\u00f3ry bierze udzia\u0142 w metabolizmie organizmu i mo\u017ce wp\u0142ywa\u0107 na samo spalanie t\u0142uszczu. Podobnie <a href=\"https:\/\/gymbeam.pl\/l-karnityna\" target=\"_blank\" rel=\"noreferrer noopener\">L-karnityna<\/a>, kt\u00f3ra bierze udzia\u0142 w <strong>transporcie kwas\u00f3w t\u0142uszczowych (t\u0142uszcz\u00f3w) do mitochondri\u00f3w, gdzie<\/strong> s\u0105 one przekszta\u0142cane w energi\u0119. Spalacze t\u0142uszczu dzia\u0142aj\u0105 najlepiej w po\u0142\u0105czeniu z aktywno\u015bci\u0105 fizyczn\u0105, w trakcie kt\u00f3rej <strong>mog\u0105 zwi\u0119kszy\u0107 wydatek kaloryczny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli chcesz dowiedzie\u0107 si\u0119 wi\u0119cej o tym, jak wybra\u0107 skuteczny spalacz t\u0142uszczu, nie mo\u017cesz przegapi\u0107 artyku\u0142u <a href=\"https:\/\/gymbeam.pl\/blog\/jak-wybrac-najskuteczniejszy-spalacz-tluszczu-i-jak-go-stosowac\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak wybra\u0107 najskuteczniejszy spalacz t\u0142uszczu i jak go stosowa\u0107?<\/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=\"Jak spali\u0107 wi\u0119cej kalorii?\" class=\"wp-image-715480\" title=\"Jak spali\u0107 wi\u0119cej kalorii?\" 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.pl\/blog\/jak-wybrac-najskuteczniejszy-spalacz-tluszczu-i-jak-go-stosowac\/\"><strong><\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_szybko_i_skutecznie_uzupelnic_spalone_kalorie_po_treningu\"><\/span>Jak szybko i skutecznie uzupe\u0142ni\u0107 spalone kalorie po treningu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po treningu wa\u017cne jest <strong>uzupe\u0142nienie kalorii i sk\u0142adnik\u00f3w od\u017cywczych, kt\u00f3re s\u0105 kluczowe dla proces\u00f3w regeneracji.<\/strong> Mi\u0119\u015bnie do funkcjonowania wykorzystuj\u0105 zmagazynowany w\u0119glowodan &#8211; glikogen, kt\u00f3ry s\u0142u\u017cy jako \u017ar\u00f3d\u0142o energii. Mo\u017ce on do\u015b\u0107 szybko wyczerpa\u0107 si\u0119 podczas treningu, szczeg\u00f3lnie w przypadku wymagaj\u0105cych i intensywnych aktywno\u015bci. W jego skutecznym uzupe\u0142nieniu pomog\u0105 szybkostrawne <a href=\"https:\/\/gymbeam.pl\/blog\/weglowodany-klasyfikacja-zrodla-trawienie-funkcje-w-organizmie-i-optymalne-spozycie\/\" target=\"_blank\" rel=\"noreferrer noopener\">w\u0119glowodany<\/a>, takie jak <a href=\"https:\/\/gymbeam.pl\/maltodekstryna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maltodekstryna<\/a>, <a href=\"https:\/\/gymbeam.pl\/dekstroza-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dekstroza<\/a>, <a href=\"https:\/\/gymbeam.pl\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Vitargo <\/a>czy kompleksowy suplement <a href=\"https:\/\/gymbeam.pl\/fuecarb-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">FueCarb<\/a>. Dzi\u0119ki odbudowanym zapasom glikogenu <strong>zyskasz energi\u0119 do kolejnych aktywno\u015bci<\/strong>. Jest to szczeg\u00f3lnie wa\u017cne dla os\u00f3b, kt\u00f3re \u0107wicz\u0105 dwa razy dziennie lub po wieczornym treningu maj\u0105 zaplanowany kolejny trening nast\u0119pnego dnia w godzinach porannych.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wa\u017cn\u0105 rol\u0119 po \u0107wiczeniach odgrywa tak\u017ce <a href=\"https:\/\/gymbeam.pl\/blog\/bialko-rola-w-organizmie-zalecane-spozycie-zrodla-pokarmowe-i-objawy-niedoboru\/\" target=\"_blank\" rel=\"noreferrer noopener\">bia\u0142ko <\/a>b\u0119d\u0105ce \u017ar\u00f3d\u0142em aminokwas\u00f3w. Funkcjonuj\u0105 one jako podstawowy budulec masy mi\u0119\u015bniowej i dlatego s\u0105 <strong>niezb\u0119dne do naprawy i wzrostu mi\u0119\u015bni.<\/strong> W tym przypadku idealnie sprawdz\u0105 si\u0119 suplementy potreningowe z aminokwasami egzogennymi, takimi jak <a href=\"https:\/\/gymbeam.pl\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\">BCAA <\/a>lub <a href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">EAA<\/a>. Mo\u017cesz r\u00f3wnie\u017c uzupe\u0142ni\u0107 aminokwasy \u0142atwo przyswajalnym bia\u0142kiem, takim jak <a href=\"https:\/\/gymbeam.pl\/bialko-serwatkowe\" target=\"_blank\" rel=\"noreferrer noopener\">bia\u0142ko serwatkowe<\/a> lub <a href=\"https:\/\/gymbeam.pl\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\">gainer<\/a>, kt\u00f3ry opr\u00f3cz bia\u0142ka zawiera w\u0119glowodany.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli chcesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat diety potreningowej, wszystko znajdziesz w artykule <a href=\"https:\/\/gymbeam.pl\/blog\/co-jesc-po-treningu-najlepsze-produkty-spozywcze-i-suplementy-dla-kulturystow-i-sportowcow-wytrzymalosciowych\/\" target=\"_blank\" rel=\"noreferrer noopener\">Co je\u015b\u0107 po treningu? Najlepsze produkty spo\u017cywcze i suplementy dla kulturyst\u00f3w oraz sportowc\u00f3w wytrzyma\u0142o\u015bciowych <\/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=\"Skad_wiec_mam_wiedziec_ile_kalorii_musze_przyjmowac\"><\/span>Sk\u0105d wi\u0119c mam wiedzie\u0107, ile kalorii musz\u0119 przyjmowa\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby ustali\u0107 optymalne spo\u017cycie kalorii, nale\u017cy wzi\u0105\u0107 pod uwag\u0119 szereg czynnik\u00f3w, takich jak wiek, wzrost, aktualna masa cia\u0142a, cele oraz ilo\u015b\u0107 \u0107wicze\u0144 i aktywno\u015bci sportowych w ci\u0105gu dnia. Mo\u017cna to \u0142atwo obliczy\u0107 za pomoc\u0105 <strong><a href=\"https:\/\/gymbeam.pl\/blog\/kalkulator-zapotrzebowania-kalorycznego-i-makroskladnikow-online\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalkulatora zapotrzebowania kalorycznego i makrosk\u0142adnik\u00f3w online<\/a><\/strong>. Warto\u015b\u0107 obliczona przez kalkulator nie jest jednak ostateczna. Nie uwzgl\u0119dnia ona uwarunkowa\u0144 genetycznych ani \u015brodowiska hormonalnego organizmu. Dlatego przez kilka tygodni nale\u017cy monitorowa\u0107 reakcj\u0119 organizmu na now\u0105 diet\u0119 i odpowiednio dostosowa\u0107 spo\u017cycie kalorii i makrosk\u0142adnik\u00f3w. W ten spos\u00f3b mo\u017cna w pe\u0142ni wykorzysta\u0107 to narz\u0119dzie i \u0142atwiej osi\u0105gn\u0105\u0107 swoje cele sportowe.     <\/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>Zastanawiasz si\u0119, ile kalorii spalasz podczas uprawiania sportu i innych aktywno\u015bci? Nasz kalkulator online obliczy Tw\u00f3j wydatek energetyczny podczas biegania, trening\u00f3w na si\u0142owni, jogi i innych sport\u00f3w, a tak\u017ce sprz\u0105tania i r\u00f3\u017cnych prac domowych.  <\/p>\n","protected":false},"author":129,"featured_media":715437,"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":[2777],"tags":[6529,6553,7627],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-722666","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-kalkulator-pl","8":"tag-energia-pl","9":"tag-kalkulator-sprawnosci","10":"tag-zdrowie","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>Kalkulator wydatku energetycznego online: ile kalorii spalamy podczas uprawiania sportu i innych aktywno\u015bci? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ile kalorii spalamy podczas \u0107wicze\u0144, biegania lub sprz\u0105tania? 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