{"id":755136,"date":"2020-10-28T11:13:39","date_gmt":"2020-10-28T10:13:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/"},"modified":"2026-04-24T08:10:35","modified_gmt":"2026-04-24T06:10:35","slug":"how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/","title":{"rendered":"How to calculate energy and macronutrient intake for weight loss or muscle gain?"},"content":{"rendered":"\n<p>Na\u0161e <strong>ka\u017edodenn\u00ed rutina a n\u00e1vyky z drtiv\u00e9 v\u011bt\u0161iny utv\u00e1\u0159ej\u00ed n\u00e1\u0161 \u017eivot<\/strong> a maj\u00ed obrovsk\u00fd vliv i na to, jak\u00e1 j\u00eddla up\u0159ednost\u0148ujeme, jestli \u017eijeme aktivn\u011b, nebo si rad\u011bji sedneme k seri\u00e1lu nebo filmu v televizi. Jsme tak n\u011bjak zvykl\u00ed na sv\u016fj \u017eivotn\u00ed styl, kdy k j\u00eddlu st\u0159\u00edd\u00e1me pouze n\u011bkolik obl\u00edben\u00fdch j\u00eddel a den bez rann\u00edho \u0161\u00e1lku k\u00e1vy se sladk\u00fdm pe\u010divem si u\u017e mo\u017en\u00e1 nedok\u00e1\u017eeme p\u0159edstavit. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jen\u017ee <strong>ka\u017ed\u00fd rok se sebou chceme s \u017eeleznou pravidelnost\u00ed \u201en\u011bco d\u011blat\u201c<\/strong> hned od 1. ledna, jakmile za\u010dne jaro a o slovo se hl\u00e1s\u00ed teplej\u0161\u00ed po\u010das\u00ed, p\u0159ed dovolenou, od pond\u011bl\u00ed, b\u011bhem l\u00e9ta nebo p\u0159ed spole\u010densk\u00fdmi ud\u00e1lostmi. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dost bylo marn\u00fdch pokus\u016f kon\u010d\u00edc\u00edch ne\u00fasp\u011b\u0161n\u011b. Poj\u010fme si uk\u00e1zat <strong>n\u00e1vod, jak to tentokr\u00e1t zvl\u00e1dnout, a zjistit, jak bychom m\u011bli j\u00edst dlouhodob\u011b a nikoliv pouze na m\u011bs\u00edc<\/strong> podle nejnov\u011bj\u0161\u00edch diet. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kl\u00ed\u010dem k \u00fasp\u011b\u0161n\u00e9mu hubnut\u00ed, nab\u00edr\u00e1n\u00ed sval\u016f nebo udr\u017eov\u00e1n\u00ed dobr\u00e9 kondice je optim\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem<\/h3>\n\n<p>Dopravn\u00ed prost\u0159edky funguj\u00ed d\u00edky pohonn\u00fdm hmot\u00e1m, rostliny vzkv\u00e9taj\u00ed a rostou d\u00edky fotosynt\u00e9ze a my lid\u00e9 z\u00edsk\u00e1v\u00e1me energii pro \u017eivot ze stravy a p\u0159\u00edpadn\u011b pitn\u00e9ho re\u017eimu. Je to pr\u00e1v\u011b vyrovnan\u00e1 energetick\u00e1 bilance, <strong>dlouhodob\u00e1 a pr\u016fm\u011brn\u00e1 rovnov\u00e1ha mezi p\u0159\u00edjmem energie a jej\u00edm v\u00fddejem, kter\u00e1 zaru\u010d\u00ed, \u017ee si v\u00e1hu udr\u017eujeme<\/strong> a nep\u0159ib\u00edr\u00e1me ani neztr\u00e1c\u00edme t\u011blesnou hmotnost. <span style=\"color: #ff6600;\">[1]<\/span> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jen\u017ee <strong>optim\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem je pro v\u011bt\u0161inu lid\u00ed n\u011bco jako b\u016fh.<\/strong> V\u0161ichni tak n\u011bjak tu\u0161\u00ed, \u017ee existuje, ale je\u0161t\u011b ho nikdo nikdy nevid\u011bl. My si ale tento optim\u00e1ln\u00ed p\u0159\u00edjem energie p\u0159ibl\u00ed\u017e\u00edme nejv\u00edc, jak je to jen mo\u017en\u00e9. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" alt=\"Jak si nastavit energetick&#xFD; p&#x159;&#xED;jem pro hubnut&#xED;, nebo nab&#xED;r&#xE1;n&#xED; sval&#x16F;\" class=\"wp-image-187157\" title=\"Jak si nastavit energetick&#xFD; p&#x159;&#xED;jem pro hubnut&#xED;, nebo nab&#xED;r&#xE1;n&#xED; sval&#x16F;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">10 krok\u016f ke stanoven\u00ed optim\u00e1ln\u00edho energetick\u00e9ho p\u0159\u00edjmu <\/h2>\n\n<p>Z modern\u00edch v\u011bdeck\u00fdch poznatk\u016f a des\u00edtek let v\u00fdzkum\u016f vypl\u00fdv\u00e1, \u017ee energetick\u00fd p\u0159\u00edjem s vhodn\u00fdm pom\u011brem makro\u017eivin ur\u010duje, jestli si budeme hmotnost dr\u017eet, p\u0159ib\u00edrat, nebo hubnout. <span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Vezm\u011bme si vzorov\u00fd p\u0159\u00edklad Jany<\/strong>, kter\u00e1 v posledn\u00ed dob\u011b za\u010dala sportovat a cht\u011bla by zpevnit postavu a t\u0159eba i trochu zhubnout. Jana ale nev\u00ed, kolik energie a makro\u017eivin by m\u011bla p\u0159ij\u00edmat. S na\u0161\u00edm n\u00e1vodem to Jan\u010da zvl\u00e1dne. Jan\u010da m\u016f\u017ee vyu\u017e\u00edt pro urychlen\u00ed v\u00fdpo\u010dtu na\u0161i <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\">online kalkula\u010dku energie a makro\u017eivin<\/a>, ale proto\u017ee se o problematice chce dozv\u011bd\u011bt co nejv\u00edce, p\u0159e\u010dte si cel\u00fd \u010dl\u00e1nek, aby problematice l\u00e9pe porozum\u011bla.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\">1. Sepi\u0161te si na pap\u00edr z\u00e1kladn\u00ed informace sami o sob\u011b <\/h2>\n\n<p>Aby v\u00fdsledek energetick\u00e9ho p\u0159\u00edjmu byl co nejv\u00edce p\u0159esn\u00fd, pot\u0159ebujeme o sob\u011b zn\u00e1t \u0159adu aktu\u00e1ln\u00edch informac\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Pot\u0159ebujeme zn\u00e1t:<\/strong> pohlav\u00ed, v\u011bk, v\u00fd\u0161ku (cm), v\u00e1hu (kg), voliteln\u011b % t\u011blesn\u00e9ho tuku a n\u00e1ro\u010dnost \u017eivotn\u00edho stylu z pohledu zam\u011bstn\u00e1n\u00ed\/studia a sportovn\u00ed aktivity<\/li>\n\n\n\n<li><strong>Ide\u00e1ln\u011b pot\u0159ebujeme zn\u00e1t tak\u00e9 <\/strong>sou\u010dasn\u00fd p\u0159\u00edjem energie a \u017eivin, p\u0159i kter\u00e9m si udr\u017eujeme t\u011blesnou hmotnost za obdob\u00ed 1 t\u00fddne.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>O Jan\u010de v\u00edme v\u0161e pot\u0159ebn\u00e9:<\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Jan\u010da m\u00e1 27 let, m\u011b\u0159\u00ed 180 cm, v\u00e1\u017e\u00ed 80 kilogram\u016f a nezn\u00e1 % t\u011blesn\u00e9ho tuku<\/li>\n\n\n\n<li>Poctiv\u00fdm t\u00fddenn\u00edm z\u00e1pisem do nutri\u010dn\u00edho kalkul\u00e1toru (<a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a>, <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio<\/a>) zjistila, \u017ee jej\u00ed pr\u016fm\u011brn\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem, na kter\u00e9m si dr\u017e\u00ed stabiln\u00ed t\u011blesnou hmotnost, je 2 700 kcal.<\/li>\n\n\n\n<li>Jan\u010da pracuje v kancel\u00e1\u0159i jako administrativn\u00ed pracovnice a v\u011bt\u0161inu \u010dasu tr\u00e1v\u00ed v sed\u011b za po\u010d\u00edta\u010dem. B\u011bhem voln\u00e9ho \u010dasu se v\u011bnuje va\u0159en\u00ed, \u010dten\u00ed, sledov\u00e1n\u00ed seri\u00e1l\u016f a tr\u00e1ven\u00ed \u010dasu s p\u0159\u00edtelem a rodinou. Kdy\u017e je mo\u017enost, chod\u00ed o v\u00edkendu s p\u0159\u00edtelem na v\u00fdlety a celkov\u011b v\u00edkendy tr\u00e1v\u00ed aktivn\u011b.<\/li>\n\n\n\n<li>Jan\u010da chod\u00ed t\u0159ikr\u00e1t t\u00fddn\u011b na hodinu na kruhov\u00fd tr\u00e9nink do posilovny a dvakr\u00e1t v t\u00fddnu si jde na hodinu zaplavat.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\">2. Vypo\u010d\u00edtejte si BMR \u2013 baz\u00e1ln\u00ed rychlost metabolismu<\/h2>\n\n<p>Energie skryt\u00e1 pod pojmem <strong>baz\u00e1ln\u00ed metabolismus p\u0159edstavuje mno\u017estv\u00ed energie, kter\u00e9 je pot\u0159ebn\u00e9 pro zachov\u00e1n\u00ed z\u00e1kladn\u00edch t\u011blesn\u00fdch funkc\u00ed v \u00fapln\u00e9m klidu.<\/strong> M\u016f\u017eeme si pod t\u00edm p\u0159edstavit odpo\u010d\u00edv\u00e1n\u00ed v posteli nebo na gau\u010di bez dal\u0161\u00ed aktivity. Pro v\u011bt\u0161inu z n\u00e1s tvo\u0159\u00ed tato slo\u017eka <strong>60\u201375 % celkov\u00e9ho energetick\u00e9ho v\u00fddeje.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vody internetu br\u00e1zd\u00ed nep\u0159ebern\u00e9 mno\u017estv\u00ed v\u00edce \u010di m\u00e9n\u011b p\u0159esn\u00fdch kalkula\u010dek na v\u00fdpo\u010det baz\u00e1ln\u00edho metabolismu. <strong>V\u00fdpo\u010det si m\u016f\u017eeme usnadnit pou\u017eit\u00edm na\u0161\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>GymBeam online BMR kalkula\u010dky<\/strong><\/a>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro celkov\u00fd obraz a pochopen\u00ed problematiky si ale ud\u011bl\u00e1me v\u00fdpo\u010det i na pap\u00edr. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">V\u00fdpo\u010det BMR bez znalosti % t\u011blesn\u00e9ho tuku<\/h3>\n\n<p>Miffin-St. Jeorova rovnice je <strong>jedna z nejp\u0159esn\u011bj\u0161\u00edch rovnic k v\u00fdpo\u010dtu BMR<\/strong>, proto ji pou\u017e\u00edv\u00e1 \u0159ada kvalitn\u011bj\u0161\u00edch online kalkula\u010dek. Jej\u00ed zn\u011bn\u00ed je n\u00e1sleduj\u00edc\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Pro mu\u017ee:<\/strong> 10 x hmotnost v kilogramech + 6,25 x v\u00fd\u0161ka v centimetrech \u2013 5 x v\u011bk v letech + 5<\/li>\n\n\n\n<li><strong>Pro \u017eeny:<\/strong> 10 x hmotnost v kilogramech + 6,25 x v\u00fd\u0161ka v centimetrech \u2013 5 x v\u011bk \u2013 161<\/li>\n\n\n\n<li><strong>Jan\u010da si spo\u010d\u00edtala:<\/strong> 10 x 80 kg + 6,25 x 180 cm &#8211; 5 x 27 rok\u016f &#8211; 161 = 1 629 kcal<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">V\u00fdpo\u010det BMR se znalost\u00ed % t\u011blesn\u00e9ho tuku<\/h3>\n\n<p>Katch-McArdlova rovnice <strong>po\u010d\u00edt\u00e1 s Fat Free Mass (FFM) &#8211; beztukovou hmotnost\u00ed t\u011bla<\/strong> (ve\u0161ker\u00e1 hmotnost t\u011bla po ode\u010dten\u00ed tuku), kter\u00e1 je p\u0159esn\u011bj\u0161\u00ed zejm\u00e9na pro lidi a sportovce s n\u00edzk\u00fdm % t\u011blesn\u00e9ho tuku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Pro mu\u017ee i \u017eeny:<\/strong> 21,6 x hmotnost bez tuku + 370<\/li>\n\n\n\n<li><strong>Jan\u010da <\/strong>sv\u00e9 % t\u011blesn\u00e9ho tuku nezn\u00e1 a sta\u010d\u00ed ji v\u00fdpo\u010det pomoc\u00ed Miffin-St. Jeorovy rovnice.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159i v\u00fdpo\u010dtu BMR se <strong>m\u016f\u017eeme setkat s celou \u0159adou rovnic<\/strong>, mezi kter\u00e9 pat\u0159\u00ed i notoricky zn\u00e1m\u00e1 Harris-Benediktova rovnice. <strong>V\u00fdsledkem ka\u017ed\u00e9 z nich je lehce odli\u0161n\u00e9 \u010d\u00edslo<\/strong>, kter\u00e9 se m\u016f\u017ee li\u0161it i zhruba o 100 kcal.Hodnota vypo\u010d\u00edtan\u00e1 pomoc\u00ed Miffin-St. Jeorovy rovnice je jedna z nejp\u0159esn\u011bj\u0161\u00edch a budeme se p\u0159i dal\u0161\u00edm v\u00fdpo\u010dtu \u0159\u00eddit pr\u00e1v\u011b j\u00ed. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed o metabolismu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je to baz\u00e1ln\u00ed metabolismus a jak vypo\u010d\u00edtat BMR?<\/strong> <\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg\" alt=\"Vypo&#x10D;&#xED;tejte si BMR &#x2013; baz&#xE1;ln&#xED; rychlost metabolismu\" class=\"wp-image-187171\" title=\"Vypo&#x10D;&#xED;tejte si BMR &#x2013; baz&#xE1;ln&#xED; rychlost metabolismu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading is-style-default\">3. Ur\u010den\u00ed n\u00e1ro\u010dnosti zam\u011bstn\u00e1n\u00ed a \u017eivotn\u00edho stylu <\/h2>\n\n<p><strong>V tomto bod\u011b se d\u011bje nejv\u00edce chyb<\/strong> vzhledem k tomu, \u017ee v\u0161eobecn\u011b m\u00e1me tendence nadhodnocovat mno\u017estv\u00ed pohybu. Ur\u010dit tyto koeficienty je velmi obt\u00ed\u017en\u00e1 z\u00e1le\u017eitost pro v\u00fdzkumn\u00edky i n\u00e1s samotn\u00e9, kdy\u017e si chceme co nejp\u0159esn\u011bji stanovit na\u0161i pot\u0159ebu energie. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>N\u00e1ro\u010dnost \u017eivotn\u00edho stylu a faktor aktivity jsou souhrnn\u011b ozna\u010dov\u00e1ny koeficientem PAL (Physical Activity Level).<\/strong> My si tento koeficient pojmenujeme jako <strong>PAL1<\/strong>. Tabulka n\u00ed\u017ee je takov\u00fdm odrazov\u00fdm m\u016fstkem k co nejp\u0159esn\u011bj\u0161\u00edmu ur\u010den\u00ed n\u00e1ro\u010dnosti \u017eivotn\u00edho stylu. Pokud si <strong>nejste \u00fapln\u011b jist\u00ed, sp\u00ed\u0161 sm\u011b\u0159ujte odhad k men\u0161\u00edmu \u010d\u00edslu<\/strong>. Koeficienty vych\u00e1z\u00ed <strong>z v\u0161eobecn\u011b uzn\u00e1van\u00fdch pr\u016fm\u011brn\u00fdch hodnot<\/strong>, kter\u00e9 jsou podobn\u00e9 nap\u0159\u00edklad i t\u011bm, je\u017e pou\u017e\u00edv\u00e1 kalkula\u010dka od Americk\u00e9ho Ministerstva zdravotnictv\u00ed a soci\u00e1ln\u00edch slu\u017eeb.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>N\u00e1ro\u010dnost \u017eivotn\u00edho stylu<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Bli\u017e\u0161\u00ed popis<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Faktor aktivity (koeficient PAL1)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00edzk\u00e1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sedav\u00e1 pr\u00e1ce a \u017eivotn\u00ed styl s minimem pohybu b\u011bhem dne <\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Lehk\u00e1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lehce aktivn\u00ed zam\u011bstn\u00e1n\u00ed s p\u0159evahou sedav\u00e9 pr\u00e1ce a ob\u010dasn\u00fdm pohybem a rutinn\u00edmi dom\u00e1c\u00edmi pracemi (pr\u00e1ce ve \u0161kolstv\u00ed, \u0159idi\u010d po\u0161tovn\u00edch a doru\u010dovac\u00edch slu\u017eeb, prodava\u010d)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>St\u0159edn\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">St\u0159edn\u011b aktivn\u00ed zam\u011bstn\u00e1n\u00ed s p\u0159evahou pr\u00e1ce v pohybu (pr\u016fm\u011brn\u011b n\u00e1ro\u010dn\u00e9 manu\u00e1ln\u00ed pr\u00e1ce, \u0159emesln\u00edci, person\u00e1l v kuchyni, rozvoz j\u00eddla na kole)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6-1,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vysok\u00e1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Velmi aktivn\u00ed zam\u011bstn\u00e1n\u00ed s p\u0159evahou manu\u00e1ln\u00ed pr\u00e1ce b\u011bhem cel\u00e9ho dne (n\u00e1ro\u010dn\u00e1 pr\u00e1ce v pr\u016fmyslu, stavebnictv\u00ed, nemechanizovan\u00e9m zem\u011bd\u011blstv\u00ed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7-2,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>M\u016f\u017eeme za\u010d\u00edt nam\u00edtat, \u017ee <strong>ka\u017ed\u00fd den p\u0159ece ne\u017eijeme stejn\u011b<\/strong>. Zejm\u00e9na to plat\u00ed pro v\u0161edn\u00ed a v\u00edkendov\u00e9 dny. Co v takov\u00e9m p\u0159\u00edpad\u011b d\u011blat? <strong>Se\u010dteme koeficienty PAL1 jednotliv\u00fdch dn\u00ed b\u011bhem t\u00fddne a vyd\u011bl\u00edme 7.<\/strong> Inspirovat se m\u016f\u017eeme p\u0159\u00edkladem Jan\u010di n\u00ed\u017ee.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak\u00fd koeficient n\u00e1ro\u010dnosti \u017eivotn\u00edho stylu je nejp\u0159esn\u011bj\u0161\u00ed pro Jan\u010du?<\/h3>\n\n<p>O Jan\u010de v\u00edme, \u017ee <strong>pracuje v kancel\u00e1\u0159i<\/strong> jako administrativn\u00ed pracovnice a <strong>v\u011bt\u0161inu \u010dasu tr\u00e1v\u00ed v sed\u011b<\/strong> za po\u010d\u00edta\u010dem. B\u011bhem voln\u00e9ho \u010dasu se v\u011bnuje va\u0159en\u00ed, \u010dten\u00ed, sledov\u00e1n\u00ed seri\u00e1l\u016f a tr\u00e1ven\u00ed \u010dasu s p\u0159\u00edtelem a rodinou. Kdy\u017e je mo\u017enost, o v\u00edkendu vyr\u00e1\u017e\u00ed s p\u0159\u00edtelem na v\u00fdlety a celkov\u011b tr\u00e1v\u00ed voln\u00e9 dny aktivn\u011b. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>PAL v pracovn\u00ed dny: <\/strong>Jan\u010da sp\u00ed\u0161e sed\u00ed, do pr\u00e1ce a z pr\u00e1ce jezd\u00ed MHD\u010dkem, vyu\u017e\u00edv\u00e1 eskal\u00e1tory a doma sp\u00ed\u0161e odpo\u010d\u00edv\u00e1 po psychicky n\u00e1ro\u010dn\u00fdch pracovn\u00edch dnech. Jej\u00ed PAL1 tak bude odhadem <strong>1,3.<\/strong><\/li>\n\n\n\n<li><strong>PAL o v\u00edkendu: <\/strong>O v\u00edkendu Jan\u010da vyr\u00e1\u017e\u00ed na v\u00fdlety do p\u0159\u00edrody s p\u0159\u00edtelem, d\u011bl\u00e1 v\u011bt\u0161inu dom\u00e1c\u00edch prac\u00ed, tak\u017ee je celkem aktivn\u00ed b\u011bhem cel\u00e9ho dne. Ned\u011bln\u00ed pozdn\u00ed odpoledne a ve\u010der v\u011bnuje va\u0159en\u00ed a p\u0159\u00edprav\u011b j\u00eddla do krabi\u010dek do pr\u00e1ce. Jej\u00ed PAL1 o v\u00edkendech je odhadem <strong>1,6. <\/strong><\/li>\n\n\n\n<li><strong>Pr\u016fm\u011brn\u00fd den v t\u00fddnu PAL1:<\/strong> Z\u00edsk\u00e1me v\u00fdpo\u010dtem ((1,3 x 5) + (1,6 x 2)) \/ 7 = <strong>1,39<\/strong> <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\">4. Ur\u010den\u00ed n\u00e1ro\u010dnosti sportovn\u00edch aktivit<\/h2>\n\n<p>Stejn\u011b jako jsme si ur\u010dili n\u00e1ro\u010dnost \u017eivotn\u00edho stylu z pohledu energie, mus\u00edme si ur\u010dit i energetickou n\u00e1ro\u010dnost sportovn\u00edch aktivit, kter\u00e9 pravideln\u011b b\u011bhem t\u00fddne prov\u00e1d\u00edme. <strong>V potaz mus\u00edme br\u00e1t i intenzitu sportovn\u00ed aktivity<\/strong> vyj\u00e1d\u0159enou tepovou frekvenc\u00ed. <strong>\u010c\u00edm intenzivn\u011bji (rychleji) nap\u0159\u00edklad b\u011b\u017e\u00edme, t\u00edm je koeficient PAL2 pro hodinu b\u011bhu bli\u017e\u0161\u00ed horn\u00ed hranici intervalu.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Orienta\u010dn\u00ed hodnoty koeficientu pohybov\u00fdch aktivit (PAL2)<\/h3>\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Typ aktivity<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Orienta\u010dn\u00ed pr\u016fm\u011brn\u00fd PAL2 pro hodinu aktivity<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Silov\u00e9 sporty <\/strong>(silov\u00fd tr\u00e9nink v posilovn\u011b, kruhov\u00fd tr\u00e9nink v posilovn\u011b, crossfit, cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou, street workout)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kolektivn\u00ed a raketov\u00e9 sporty <\/strong>(hokej, fotbal, volejbal, basketbal, florbal, futsal, tenis, squash, stoln\u00ed tenis)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,45<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vytrvalostn\u00ed sporty<\/strong> (ch\u016fze, b\u011bh, plav\u00e1n\u00ed, j\u00edzda na kole, veslov\u00e1n\u00ed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,5 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Intenzivn\u00ed skupinov\u00e9 lekce<\/strong> (aerobic, kruhov\u00fd tr\u00e9nink, TRX, Body Pump)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3-0,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Kdy\u017e se jdeme proj\u00edt takovou rychlej\u0161\u00ed ch\u016fz\u00ed, koeficient PAL2 pro hodinu aktivity bude kolem 0,2. V p\u0159\u00edpad\u011b, \u017ee si jdeme ale intenzivn\u011b zab\u011bhat rychlost\u00ed 10-12 km\/h, PAL2 bude n\u011bkde mezi 0,4-0,5. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Stejn\u011b jako jsme zohlednili koeficient n\u00e1ro\u010dnosti \u017eivotn\u00edho stylu na pr\u016fm\u011brn\u00fd den, je zapot\u0159eb\u00ed zohlednit i n\u00e1ro\u010dnost sportovn\u00edch aktivit. Uk\u00e1\u017eeme si to op\u011bt na p\u0159\u00edkladu Jan\u010di.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak\u00fd koeficient sportovn\u00ed aktivity je nejp\u0159esn\u011bj\u0161\u00ed pro Jan\u010du? <\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Jan\u010da pravideln\u011b chod\u00ed <strong>t\u0159ikr\u00e1t t\u00fddn\u011b na hodinu na kruhov\u00fd tr\u00e9nink do posilovny a dvakr\u00e1t v t\u00fddnu si jde na hodinu zaplavat.<\/strong> Proto\u017ee je v posilovn\u011b tak trochu nov\u00e1\u010dek, koeficient PAL2 bude sp\u00ed\u0161e u doln\u00ed hranice intervalu. Jan\u010da ale um\u00ed celkem dob\u0159e plavat a b\u011bhem hodiny na baz\u00e9n\u011b se ne\u0161et\u0159\u00ed, proto PAL2 atakuje vy\u0161\u0161\u00ed hodnoty.<\/li>\n\n\n\n<li>Jan\u010di hodinov\u00fd kruhov\u00fd tr\u00e9nink odpov\u00edd\u00e1 zhruba PAL2 = 0,25 a hodina plav\u00e1n\u00ed PAL2 = 0,30.<\/li>\n\n\n\n<li><strong>Celkov\u00fd objem sportovn\u00edch aktivit v t\u00fddnu PAL2<\/strong> = 3 x 0,25 + 2 x 0,3 = <strong>1,35<\/strong><\/li>\n\n\n\n<li><strong>Pr\u016fm\u011brn\u00fd den v t\u00fddnu PAL2: <\/strong>1,35 \/ 7 = <strong>0,19<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg\" alt=\"Kolik kalori&#xED; sp&#xE1;l&#xED;m p&#x159;i sportu?\" class=\"wp-image-187184\" title=\"Kolik kalori&#xED; sp&#xE1;l&#xED;m p&#x159;i sportu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading is-style-default\">5. Zji\u0161t\u011bn\u00ed celkov\u00e9 n\u00e1ro\u010dnosti pr\u016fm\u011brn\u00e9ho dne v t\u00fddnu a pr\u016fm\u011brn\u00e9ho energetick\u00e9ho p\u0159\u00edjmu<\/h2>\n\n<p>Nyn\u00ed jednodu\u0161e z\u00edsk\u00e1me celkov\u00fd koeficient \u00farovn\u011b pohybov\u00e9 aktivity prost\u00fdm se\u010dten\u00edm d\u00edl\u010d\u00edch hodnot v podob\u011b PAL1 reprezentuj\u00edc\u00ed n\u00e1ro\u010dnost pr\u00e1ce a \u017eivotn\u00edho stylu a PAL2 p\u0159edstavuj\u00edc\u00ed sportovn\u00ed aktivity.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak\u00fd celkov\u00fd koeficient n\u00e1ro\u010dnosti pr\u016fm\u011brn\u00e9ho dne je nejp\u0159esn\u011bj\u0161\u00ed pro Jan\u010du?<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>PAL<\/strong> = PAL1 + PAL2 = 1,39 + 0,19 = 1,58<\/li>\n\n\n\n<li><strong>Pr\u016fm\u011brn\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem<\/strong> = BMR x PAL = 1 629 x 1,58 = <strong>2 574 kcal<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\">6. Zohledn\u011bn\u00ed mno\u017estv\u00ed energie nutn\u00e9 pro zpracov\u00e1n\u00ed \u017eivin z potravy (termick\u00fd efekt potravy)<\/h2>\n\n<p><strong>Termick\u00fd efekt potravy p\u0159edstavuje energii, kterou organismus pot\u0159ebuje na zpracov\u00e1n\u00ed \u017eivin.<\/strong> Mno\u017estv\u00ed t\u00e9to energie pr\u016fm\u011brn\u011b odpov\u00edd\u00e1 zhruba 10 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak\u00fd je Jan\u010di v\u00fdsledn\u00fd optim\u00e1ln\u00ed pr\u016fm\u011brn\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem?<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Rovnice pro v\u00fdsledn\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem: <\/strong>BMR x (PAL1 + PAL2) x 1,1 (termick\u00fd efekt potravy)<\/li>\n\n\n\n<li><strong>V\u00fdsledn\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem:<\/strong> 2 574 x 1,1 =<strong> 2 831 kcal<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Na za\u010d\u00e1tku jsme si \u0159ekli, \u017ee Jan\u010da si t\u00fdden zapisovala v\u0161e, co sn\u011bdla a vypila. Jej\u00ed pr\u016fm\u011brn\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem byl 2 700 kcal. Rozd\u00edl 131 kcal oproti v\u00fdpo\u010dtu je v tomto p\u0159\u00edpad\u011b zanedbateln\u00fd. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Co ale d\u011blat, kdy\u017e je vypo\u010d\u00edtan\u00fd energetick\u00fd p\u0159\u00edjem vy\u0161\u0161\u00ed ne\u017e v p\u0159\u00edpad\u011b z\u00e1znamu stravy?<\/h3>\n\n<p>I takov\u00e9 situace mohou nastat a objevuj\u00ed se zpravidla z n\u011bkolika d\u016fvod\u016f. <strong>Bu\u010f jsme nebyli v zapisov\u00e1n\u00ed potravin do nutri\u010dn\u00edch kalkul\u00e1tor\u016f d\u016fsledn\u00ed<\/strong>, a t\u00edm p\u00e1dem n\u00e1m vy\u0161lo zkreslen\u00e9 \u010d\u00edslo, <strong>ud\u011blali jsme chybu ve v\u00fdpo\u010dtu<\/strong> a nadhodnotili jsme koeficient pohybov\u00e9 aktivity <strong>nebo se na n\u00e1s podepsaly v minulosti nevhodn\u011b dr\u017een\u00e9 diety.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se chyba objevila v prvn\u00edch dvou p\u0159\u00edpadech, tak je situace v pohod\u011b. <strong>Probl\u00e9m <\/strong>v\u0161ak nast\u00e1v\u00e1 v p\u0159\u00edpad\u011b, \u017ee i p\u0159es v\u0161echny spr\u00e1vn\u011b vypo\u010d\u00edtan\u00e9 a zapsan\u00e9 hodnoty je <strong>udr\u017eovac\u00ed p\u0159\u00edjem daleko men\u0161\u00ed ne\u017e vypo\u010d\u00edtan\u00e1 hodnota.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tento probl\u00e9m se zpravidla objevuje <strong>u lid\u00ed, kte\u0159\u00ed v minulosti dr\u017eeli jednu nebo i v\u00edce po sob\u011b jdouc\u00edch diet<\/strong>, kter\u00e9 a\u017e nadm\u011brn\u011b omezily energetick\u00fd p\u0159\u00edjem. Organismus se z tohoto \u201esebepo\u0161kozuj\u00edc\u00edho jedn\u00e1n\u00ed\u201c je\u0161t\u011b nevzpamatoval a dr\u017e\u00ed si hmotnost na podez\u0159ele n\u00edzk\u00e9m energetick\u00e9m p\u0159\u00edjmu. Tento p\u0159\u00edjem m\u016f\u017ee b\u00fdt men\u0161\u00ed \u0159\u00e1dov\u011b a\u017e o ni\u017e\u0161\u00ed des\u00edtky %, ne\u017e je vypo\u010d\u00edtan\u00e1 hodnota. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud m\u00e1me <strong>stabiln\u00ed t\u011blesnou hmotnost na energetick\u00e9m p\u0159\u00edjmu, kter\u00fd je bl\u00edzko hodnot na\u0161eho baz\u00e1ln\u00edho metabolismu, je zapot\u0159eb\u00ed se zamyslet a podstoupit refeed obdob\u00ed.<\/strong> Refeed obdob\u00ed m\u016f\u017eeme charakterizovat jako c\u00edlen\u00e9 a kontrolovan\u00e9 zvy\u0161ov\u00e1n\u00ed energetick\u00e9ho p\u0159\u00edjmu k optim\u00e1ln\u00edm hodnot\u00e1m. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Velikost takov\u00e9ho problematick\u00e9ho energetick\u00e9ho p\u0159\u00edjmu m\u016f\u017eeme vyj\u00e1d\u0159it zhruba takto:<\/strong> BMR x 1,15 <\/li>\n\n\n\n<li><strong>Pro Jan\u010du by to bylo:<\/strong> 1 629 x 1,15 = <strong>1 873 kcal<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vid\u00edme, \u017ee jde o <strong>rozd\u00edl ve v\u00fd\u0161i necel\u00fdch 1 000 kcal<\/strong> oproti energetick\u00e9mu p\u0159\u00edjmu, kter\u00fd si Jan\u010da vypo\u010d\u00edtala. Pokud konzumujeme v\u00fdrazn\u011b m\u00e9n\u011b kalori\u00ed, ne\u017e bychom podle v\u00fdpo\u010dtu m\u011bli, nen\u00ed to v po\u0159\u00e1dku a situaci je t\u0159eba \u0159e\u0161it. Je to zejm\u00e9na kv\u016fli tomu, abychom se c\u00edtili energi\u010dt\u011bji, dodali organismu dostatek v\u0161ech makro i mikro\u017eivin a \u201crozjeli metabolismus na pln\u00e9 obr\u00e1tky.\u201d V tomto stavu by toti\u017e i snahy o hubnut\u00ed byly t\u00e9m\u011b\u0159 v rovin\u011b \u201cnemo\u017en\u00e9ho\u201d. Jednodu\u0161e je zapot\u0159eb\u00ed postupn\u011b energetick\u00fd p\u0159\u00edjem zvy\u0161ovat a za\u010d\u00edt hubnout a\u017e v bodu, kdy budeme p\u0159ij\u00edmat dostatek kalori\u00ed (orientovat se m\u016f\u017eeme podle v\u00fdpo\u010dtu). V tomto p\u0159\u00edpad\u011b by Jan\u010da m\u011bla <strong>pomalu ve strav\u011b p\u0159id\u00e1vat zhruba 100 kcal t\u00fddn\u011b<\/strong>, ne\u017e by se jej\u00ed p\u0159\u00edjem dostal do optim\u00e1ln\u011bj\u0161\u00edch hodnot bez dramatick\u00e9ho n\u00e1r\u016fstu hmotnosti a organismus se tak vzpamatoval z p\u0159ede\u0161l\u00fdch obdob\u00ed dietov\u00e1n\u00ed. Pokud by do\u0161lo ke skokov\u00e9mu nav\u00fd\u0161en\u00ed energetick\u00e9ho p\u0159\u00edjmu o n\u011bkolik stovek kalori\u00ed, jednodu\u0161e bychom za\u010dali nab\u00edrat tuk. To ale nechceme, proto je zapot\u0159eb\u00ed j\u00edt na to pomalu a d\u00e1t tomu \u010das a p\u00e9\u010di.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg\" alt=\"Co m&#xE1;m d&#x11B;lat, kdy&#x17E; j&#xED;m m&#xE1;lo a nehubnu?\" class=\"wp-image-187197\" title=\"Co m&#xE1;m d&#x11B;lat, kdy&#x17E; j&#xED;m m&#xE1;lo a nehubnu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading is-style-default\">7. Optim\u00e1ln\u00ed nastaven\u00ed makro\u017eivin pro udr\u017eov\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti a dobr\u00e9 kondice<\/h2>\n\n<p>Na\u0161e pr\u016fvodkyn\u011b dne\u0161n\u00edm \u010dl\u00e1nkem v podob\u011b imagin\u00e1rn\u00ed Jany by si m\u011bla udr\u017eovat t\u011blesnou hmotnost p\u0159i energetick\u00e9m p\u0159\u00edjmu ve v\u00fd\u0161i 2 831 kcal. Proto\u017ee Jan\u010da sportuje i silov\u011b, v\u00edkendy tr\u00e1v\u00ed celkem aktivn\u011b a cht\u011bla by i n\u011bco m\u00e1lo zhubnout a zpevnit postavu, je zapot\u0159eb\u00ed vz\u00edt v potaz i vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>1 g b\u00edlkovin obsahuje 4 kcal (17 kJ)<\/li>\n\n\n\n<li>1 g tuku obsahuje 9 kcal (38 kJ)<\/li>\n\n\n\n<li>1 g sacharid\u016f obsahuje 4 kcal (17 kJ)<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak na p\u0159\u00edjem b\u00edlkovin?<\/h3>\n\n<p>P\u0159\u00edjem b\u00edlkovin spad\u00e1 do \u0161irok\u00e9ho doporu\u010den\u00e9ho rozmez\u00ed <strong>0,8\u20132 gramy b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti za den.<\/strong> <strong>Spodn\u00ed hranice plat\u00ed pro celkov\u011b neaktivn\u00ed jedince<\/strong>, kte\u0159\u00ed \u017eij\u00ed sedav\u00fdm zp\u016fsobem \u017eivota, a <strong>horn\u00ed hrani\u010dn\u00ed p\u0159\u00edjem je vhodn\u00fd zejm\u00e9na pro silov\u00e9 sportovce<\/strong> buduj\u00edc\u00ed svalovou hmotu. <strong>Pokud sportujeme<\/strong>, n\u00e1\u0161 denn\u00ed p\u0159\u00edjem b\u00edlkovin by m\u011bl spadat zhruba do rozmez\u00ed <strong>1,4\u20132 gram\u016f na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> <span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Jan\u010da m\u00e1 sice sedavou pr\u00e1ci, ale pom\u011brn\u011b dost sportuje a v\u011bnuje se i silov\u00e9mu tr\u00e9ninku a z\u00e1rove\u0148 chce zm\u011bnit t\u011blesn\u00e9 slo\u017een\u00ed k lep\u0161\u00edmu. Proto j\u00ed zvol\u00edme pro jednoduchost p\u0159\u00edjem b\u00edlkovin ve v\u00fd\u0161i 2 gram\u016f na kilogram t\u011blesn\u00e9 hmotnosti. <strong>V\u00fdsledn\u00fd p\u0159\u00edjem b\u00edlkovin:<\/strong> 2 x 80 = <strong>160 g<\/strong>, 160 x 4 = <strong>640 kcal<\/strong><\/li>\n\n\n\n<li><strong>Zdroje b\u00edlkovin:<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=lu%C5%A1t%C4%9Bniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a> (hr\u00e1ch, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/red-kidney-beans-in-brine-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fazole<\/a>, v\u0161echny druhy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-cocka-cervena-cela-loupana-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010do\u010dky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/cizrna-ve-slanem-nalevu-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cizrna<\/a>, edamame), pseudoobiloviny (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=pohanka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pohanka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amarant<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy, sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed tipy na potraviny, kter\u00e9 jsou bohat\u00e9 na b\u00edlkoviny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak na p\u0159\u00edjem tuku?<\/h3>\n\n<p>B\u011b\u017en\u011b doporu\u010den\u00fd p\u0159\u00edjem tuk\u016f by m\u011bl b\u00fdt v rozmez\u00ed <strong>20\u201330 % celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu (CEP).<\/strong> Nadm\u011brn\u00fd i nedostate\u010dn\u00fd p\u0159\u00edjem tuk\u016f s sebou nese sv\u00e1 rizika. Tuk je pro optim\u00e1ln\u00ed chod organismu nepostradatelnou \u017eivinou, a nav\u00edc j\u00eddlu prop\u016fj\u010duje specifickou chu\u0165. Je v\u0161ak zapot\u0159eb\u00ed um\u011bt si vybrat kvalitn\u00ed zdrav\u00e9 tuky a maxim\u00e1ln\u011b omezit p\u0159\u00edjem trans tuk\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Jan\u010di p\u0159\u00edjem tuku bude st\u0159edn\u00ed cesta v podob\u011b 25 % z celkov\u00e9ho p\u0159\u00edjmu energie. <strong>V\u00fdsledn\u00fd p\u0159\u00edjem tuku:<\/strong> 2 831 x 0,25 = <strong>707,75 kcal<\/strong>, 707,75 \/ 9 = <strong>78,5 g <\/strong><\/li>\n\n\n\n<li><strong>Zdroje tuku: <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, m\u00e1slo a jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak na p\u0159\u00edjem sacharid\u016f?<\/h3>\n\n<p>Standardn\u011b doporu\u010den\u00fd p\u0159\u00edjem sacharid\u016f spad\u00e1 do \u0161irok\u00e9ho rozmez\u00ed <strong>40\u201365 % z CEP.<\/strong> Tak\u00e9 z\u00e1le\u017e\u00ed na preferenci p\u0159\u00edjmu tuk\u016f, nebo sacharid\u016f. To je ji\u017e \u010dist\u011b na ka\u017ed\u00e9m, jakou zvol\u00ed cestu k c\u00edli. Obecn\u011b ale tak\u00e9 plat\u00ed, \u017ee <strong>\u010d\u00edm n\u00e1ro\u010dn\u011bj\u0161\u00ed sport provozujeme, t\u00edm je i na\u0161e pot\u0159eba sacharid\u016f v\u011bt\u0161\u00ed.<\/strong> P\u0159\u00edjem sacharid\u016f se jednodu\u0161e vypo\u010d\u00edt\u00e1 ode\u010dten\u00edm b\u00edlkovin a tuk\u016f z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. Preferenc\u00ed kvalitn\u00edch celozrnn\u00fdch sacharid\u016f a minim\u00e1ln\u011b 400 gram\u016f <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>a 200 gram\u016f ovoce za den spln\u00edme i doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem vl\u00e1kniny, kter\u00fd by m\u011bl b\u00fdt alespo\u0148 30 gram\u016f za den.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Jan\u010di p\u0159\u00edjem sacharid\u016f zjist\u00edme n\u00e1sledovn\u011b: 2 831 &#8211; 707,75 \u2013 640 = 1 483,25 kcal, 1 483,25 \/ 4 = 371 g<\/li>\n\n\n\n<li><strong>Zdroje sacharid\u016f:<\/strong> <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 obiloviny a cere\u00e1lie<\/a> (<a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=mouka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mouka<\/a>, <a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, t\u011bstoviny, <a href=\"https:\/\/gymbeam.cz\/chleb-a-pecivo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chl\u00e9b a pe\u010divo<\/a>), pseudoobiloviny, brambory a bat\u00e1ty, <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=lu%C5%A1t%C4%9Bniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>, ovoce a zelenina.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"8665,28080,29059,67804\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jan\u010di sou\u010dasn\u00fd b\u011b\u017en\u00fd p\u0159\u00edjem energie a makro\u017eivin pro udr\u017een\u00ed dobr\u00e9 kondice:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>2 831 kcal, 160 g b\u00edlkovin (640 kcal), 78,5 g tuku (707,75 kcal), 371 g sacharid\u016f (1 483,25 kcal) <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg\" alt=\"Kolik b&#xED;lkovin, sacharid&#x16F; a tuk&#x16F; m&#xE1;m j&#xED;st?\" class=\"wp-image-187210\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading is-style-default\">8. Jak zhubnout? Nastavte si p\u0159\u00edjem energie a \u017eivin pro hubnut\u00ed<\/h2>\n\n<p>Abychom ztr\u00e1celi hmotnost, mus\u00edme se dostat do <strong>kalorick\u00e9ho deficitu<\/strong>. To ud\u011bl\u00e1me jednodu\u0161e tak, \u017ee <strong>od udr\u017eovac\u00edho p\u0159\u00edjmu energie ode\u010dteme specifick\u00e9 % energie<\/strong>, aby hubnut\u00ed bylo bezpe\u010dn\u00e9 a dostate\u010dn\u011b rychl\u00e9. Nikdo p\u0159ece nechce hubnout svalovou hmotu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nej\u010dast\u011bji je plo\u0161n\u011b doporu\u010dov\u00e1no <strong>jednodu\u0161e od sou\u010dasn\u00e9ho p\u0159\u00edjmu energie ode\u010d\u00edst 500 kcal<\/strong> a je to. Lep\u0161\u00ed a v\u00fdsti\u017en\u011bj\u0161\u00ed je v\u0161ak % vyj\u00e1d\u0159en\u00ed, kdy se v praxi nej\u010dast\u011bji setk\u00e1me s doporu\u010den\u00edm <strong>10\u201330% kalorick\u00e9ho deficitu<\/strong>, kdy 30 % je ji\u017e takov\u00e1 pomysln\u00e1 hrani\u010dn\u00ed hodnota bezpe\u010dn\u00e9ho hubnut\u00ed, p\u0159i kter\u00e9 je zapot\u0159eb\u00ed d\u00e1vat pozor na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin a v\u011bnovat se silov\u00e9mu tr\u00e9ninku s c\u00edlem udr\u017eet si co nejv\u00edce svalov\u00e9 hmoty. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Jan\u010da jde zlatou st\u0159edn\u00ed cestou v podob\u011b 20% kalorick\u00e9ho deficitu<\/strong>. To pro ni znamen\u00e1 2 831 x 0,8 = 2 265 kcal <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Pro v\u00fdpo\u010det jednotliv\u00fdch \u017eivin pou\u017eijeme stejn\u00fd postup jako v p\u0159edch\u00e1zej\u00edc\u00edm p\u0159\u00edpad\u011b.<\/strong> B\u011bhem <strong>hubnut\u00ed se zvy\u0161uje d\u016fle\u017eitost p\u0159\u00edjmu b\u00edlkovin<\/strong>, kter\u00e9 maj\u00ed pozitivn\u00ed vliv na udr\u017een\u00ed svalov\u00e9 hmoty, urychl\u00ed regeneraci po tr\u00e9ninku a <strong>mohou pomoci dostat pod kontrolu chut\u011b a hlad<\/strong>, co\u017e se p\u0159i hubnut\u00ed hod\u00ed dvojn\u00e1sob. S nav\u00fd\u0161en\u00edm p\u0159\u00edjmu b\u00edlkovin n\u00e1m m\u016f\u017ee pomoci <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">syrov\u00e1tkov\u00fd <\/a>nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rostlinn\u00fd protein<\/a>. Z\u00e1rove\u0148 Antonio (2016) spolu s dal\u0161\u00edmi v\u00fdzkumn\u00edky uk\u00e1zal, \u017ee i p\u0159\u00edjem b\u00edlkovin ve v\u00fd\u0161i 2,6-3,3 gram\u016f na kilogram t\u011blesn\u00e9 hmotnosti nem\u011bl b\u011bhem 4 m\u011bs\u00ed\u010dn\u00edho obdob\u00ed u zdrav\u00fdch silov\u00fdch sportovc\u016f <strong>\u017e\u00e1dn\u00fd negativn\u00ed vliv<\/strong> na j\u00e1tra, ledviny a dal\u0161\u00ed biochemick\u00e9 markery. <strong>\u010c\u00edm v\u011bt\u0161\u00ed kalorick\u00fd deficit a n\u00e1ro\u010dn\u011bj\u0161\u00ed tr\u00e9ninkov\u00fd program, t\u00edm je pot\u0159eba v\u011bt\u0161\u00edho p\u0159\u00edjmu b\u00edlkovin<\/strong> v\u00fdrazn\u011bj\u0161\u00ed a m\u016f\u017ee atakovat a\u017e hranici 2,7 g\/kg za den. <span style=\"color: #ff6600;\">[8] [9] [10] [11] [6] [12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Jak si Jan\u010da nastavila p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed?<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Energie:<\/strong> 2 265 kcal<\/li>\n\n\n\n<li><strong>B\u00edlkoviny:<\/strong> 2 x 80 = <strong>160 g b\u00edlkovin<\/strong> (640 kcal). Jan\u010da se prozat\u00edm spokojila se 2 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti.<\/li>\n\n\n\n<li><strong>Tuky:<\/strong> 2 265 x 0,25 = 566,25 kcal, 566,25 \/ 9 = <strong>63 g tuku<\/strong><\/li>\n\n\n\n<li><strong>Sacharidy:<\/strong> 2 265 \u2013 640 \u2013 566,25 = 1 058,75 kcal, 1 058,75 \/ 4 = <strong>265 g sacharid\u016f<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A\u017e se <strong>hubnut\u00ed po n\u011bjak\u00e9m \u010dase zastav\u00ed, je pot\u0159eba si cel\u00fd proces aktualizovat.<\/strong> Je to kv\u016fli tomu, \u017ee budeme pot\u0159ebovat m\u00e9n\u011b energie. Jednodu\u0161e budeme men\u0161\u00ed verz\u00ed sama sebe. A je\u0161t\u011b se do toho prom\u00edt\u00e1 i tzv. adaptivn\u00ed termogeneze, kter\u00e1 se projevuje sn\u00ed\u017een\u00edm hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy, manipulac\u00ed s hormony hladu a sytosti a tak\u00e9 sn\u00ed\u017een\u00edm energetick\u00e9ho v\u00fddeje prost\u0159ednictv\u00edm spont\u00e1nn\u00ed i fyzick\u00e9 aktivity. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>S <strong>efektivn\u011bj\u0161\u00edm hubnut\u00edm n\u00e1m mohou pomoci i <\/strong><a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spalova\u010de tuk\u016f<\/strong><\/a>, kter\u00e9 <strong>funguj\u00ed nejl\u00e9pe v n\u00e1vaznosti na fyzickou aktivitu<\/strong>. Jejich \u010dasto opom\u00edjen\u00fd benefit p\u0159edstavuje pozitivn\u00ed vliv na koncentraci, z\u00e1pal a soust\u0159ed\u011bn\u00ed b\u011bhem tr\u00e9ninku. I d\u00edky tomu tak m\u016f\u017eeme sp\u00e1lit v\u00edce kalori\u00ed b\u011bhem tr\u00e9ninku, ne\u017e bez pou\u017eit\u00ed spalova\u010de tuku. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>B\u011bhem hubnut\u00ed se m\u016f\u017ee st\u00e1t, \u017ee n\u00e1m v\u00e1ha uk\u00e1\u017ee v\u011bt\u0161\u00ed \u010d\u00edslo, ne\u017e p\u0159ed p\u00e1r dny a p\u0159itom to nen\u00ed tuk. Pokud v\u00e1s zaj\u00edm\u00e1, jak je to mo\u017en\u00e9, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk<\/strong><\/a><strong>.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/&#x424;&#x43E;&#x442;&#x43E;-16-_-OK-1124x749.jpg\" alt=\"Jak zhubnout? Nastavte si p&#x159;&#xED;jem energie a &#x17E;ivin pro hubnut&#xED;\" class=\"wp-image-187223\" title=\"Jak zhubnout? Nastavte si p&#x159;&#xED;jem energie a &#x17E;ivin pro hubnut&#xED;\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading is-style-default\">9. Jak p\u0159ibrat a nabrat svaly? Nastavte si p\u0159\u00edjem energie a \u017eivin pro nab\u00edr\u00e1n\u00ed sval\u016f<\/h2>\n\n<p>Pro nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti a sval\u016f je zapot\u0159eb\u00ed m\u00edt vhodn\u011b sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n respektuj\u00edc\u00ed progresivn\u00ed p\u0159et\u00ed\u017een\u00ed. Prost\u0159ednictv\u00edm stravy naopak pot\u0159ebujeme p\u0159ij\u00edmat <strong>dostatek energie, b\u00edlkovin i mikro\u017eivin. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti se m\u016f\u017eeme odrazit od <strong>zv\u00fd\u0161en\u00ed udr\u017eovac\u00edho p\u0159\u00edjmu zhruba o 10 %.<\/strong> Toho doc\u00edl\u00edme prost\u00fdm vyn\u00e1soben\u00edm udr\u017eovac\u00edho p\u0159\u00edjmu \u010d\u00edslem 1,1. <strong>Kdyby Jan\u010da cht\u011bla nab\u00edrat hmotnost a svaly, vypadalo by to takto: <\/strong>2 831 x 1,1 = 3 114 kcal<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Co se t\u00fdk\u00e1 rozlo\u017een\u00ed \u017eivin ve strav\u011b, postupujeme stejn\u011b jako v p\u0159\u00edpad\u011b v\u00fdpo\u010dtu udr\u017eovac\u00edho p\u0159\u00edjmu. Pro r\u016fst svalov\u00e9 hmoty bohat\u011b posta\u010d\u00ed nastaven\u00fd p\u0159\u00edjem b\u00edlkovin v podob\u011b 2 gram\u016f, a zv\u00fd\u0161\u00ed se tak adekv\u00e1tn\u011b p\u0159\u00edjem tuk\u016f a sacharid\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jakmile se <strong>nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti zastav\u00ed, je zapot\u0159eb\u00ed op\u011bt zv\u00fd\u0161it p\u0159\u00edjem energie o dal\u0161\u00edch 10 %,<\/strong> kter\u00e1 op\u011bt rozb\u011bhne procesy spojen\u00e9 s nab\u00edr\u00e1n\u00edm t\u011blesn\u00e9 hmotnosti. Naprosto norm\u00e1ln\u00ed je p\u0159ibrat kvalitn\u011b maxim\u00e1ln\u011b i 1 kilogram svalov\u00e9 hmoty m\u011bs\u00ed\u010dn\u011b. Pokro\u010dilej\u0161\u00ed sportovci vzhledem ke sv\u00e9mu natur\u00e1ln\u00edmu potenci\u00e1lu pak budou r\u00e1di za ka\u017ed\u00fdch 100 gram\u016f svalov\u00e9 hmoty nav\u00edc. Je zapot\u0159eb\u00ed db\u00e1t na to, abychom nep\u0159ib\u00edrali zbyte\u010dn\u011b velk\u00e9 mno\u017estv\u00ed tukov\u00e9 tk\u00e1n\u011b a b\u00fdt v procesu trp\u011bliv\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nezvl\u00e1d\u00e1me uj\u00edst dostate\u010dn\u00e9 mno\u017estv\u00ed energie formou pevn\u00e9 stravy, m\u016f\u017eeme s\u00e1hnout po <a href=\"https:\/\/gymbeam.cz\/gainery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00edm gaineru<\/a>, kter\u00fd p\u0159edstavuje koncentrovan\u00fd zdroj energie ve snadno vst\u0159ebateln\u00e9 tekut\u00e9 form\u011b.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, jestli v\u00e1s mus\u00ed svaly bolet, aby rostly? Pak si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek a dozv\u00edte se v\u00edc <a href=\"https:\/\/gymbeam.cz\/blog\/je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je pravda, \u017ee po namo\u017een\u00fdch svalech rostou svaly rychleji?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-default\">10. Jak \u0159e\u010d \u010d\u00edsel a makro\u017eivin p\u0159ev\u00e9st do j\u00eddeln\u00ed\u010dku? <\/h2>\n\n<p>OK, m\u00edt vypo\u010d\u00edtan\u00fd p\u0159\u00edjem energie a maker je sice fajn, ale kdy\u017e to nevid\u00edme na tal\u00ed\u0159i, je to st\u00e1le celkem abstraktn\u00ed. Nejjednodu\u0161\u0161\u00ed, co m\u016f\u017eeme ud\u011blat, je <strong>ur\u010dit si takov\u00fd po\u010det j\u00eddel, kter\u00fd n\u00e1m vyhovuje a vhodn\u011b si zakomponovat do j\u00eddeln\u00ed\u010dku<\/strong> obl\u00edben\u00e9 a zdrav\u00e9 potravinov\u00e9 zdroje b\u00edlkovin, sacharid\u016f a tuk\u016f.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">Pro ilustraci si op\u011bt vezmeme Jan\u010du a jej\u00ed udr\u017eovac\u00ed hodnoty:<\/h3>\n\n<p>2 831 kcal, 160 g b\u00edlkovin (640 kcal), 78,5 g tuku (707,75 kcal), 371 g sacharid\u016f (1 483,25 kcal) <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jan\u010da je zvykl\u00e1 j\u00edst 5kr\u00e1t denn\u011b v podob\u011b 3 v\u011bt\u0161\u00edch j\u00eddel a 2 sva\u010din. J\u00eddeln\u00ed\u010dek si poskl\u00e1dala za pomoci nutri\u010dn\u00ed aplikace n\u00e1sledovn\u011b.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Jan\u010di ilustra\u010dn\u00ed j\u00eddeln\u00ed\u010dek<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Energie: <\/strong>2 854 kcal (11 416 kJ),<strong> B\u00edlkoviny:<\/strong>162 g (648 kcal nebo 2 754 kJ),<strong> Sacharidy: <\/strong>377 g (1 508 kcal nebo 6 409 kJ),<strong> Tuky <\/strong>72 g (648 kcal nebo 2 736 kJ),<strong> Vl\u00e1knina: <\/strong>43 g<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Sn\u00eddan\u011b:<\/strong> <strong>Ovesn\u00e1 ka\u0161e:<\/strong> ovesn\u00e9 vlo\u010dky (60 g), voda (280 ml), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (15 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat proteinov\u00e1 \u010dokol\u00e1da<\/a> (10 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9 m\u00e1slo GymBeam<\/a> (10 g), ban\u00e1n (50 g) a rozmra\u017een\u00e9 bobulovit\u00e9 ovoce (100 g) <\/li>\n\n\n\n<li><strong>Sva\u010dina: Smoothie: <\/strong>jablko (150 g), ban\u00e1n (110 g), hru\u0161ka (140 g), <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> (10 g), \u0159eck\u00fd jogurt 0% (70 g), avok\u00e1do (50 g)<\/li>\n\n\n\n<li><strong>Ob\u011bd: <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a> (100 g) restovan\u00e1 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleji <\/a>(7 ml) s r\u00fd\u017e\u00ed (100 g) a oblohou ze zeleninov\u00e9ho sal\u00e1tu (200 g)<\/li>\n\n\n\n<li><strong>Sva\u010dina:<\/strong> <strong>T\u011bstovinov\u00fd sal\u00e1t:<\/strong> p\u0161eni\u010dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny <\/a>(100 g), \u0159eck\u00fd jogurt 0% (70 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1k <\/a><a href=\"https:\/\/gymbeam.cz\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" aria-label=\"ve vlastn&#xED; &#x161;&#x165;&#xE1;v&#x11B; (70 g), olej olivov&#xFD; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (70 g), olej olivov\u00fd<\/a> (5 ml), okurka sal\u00e1tov\u00e1 (40 g), paprika \u010derven\u00e1 (50 g), kuku\u0159ice (30 g) a ko\u0159en\u00ed dle chuti<\/li>\n\n\n\n<li><strong>Ve\u010de\u0159e: <\/strong>2 celozrnn\u00e9 kaiserky (50 g), Lu\u010dina (30 g), eidam 30 % (2 pl\u00e1tky), \u0161unka nejvy\u0161\u0161\u00ed jakosti (2 pl\u00e1tky), vejce slepi\u010d\u00ed natvrdo (0,5 ks), okurka (100 g), paprika \u010derven\u00e1 (50 g)<\/li>\n\n\n\n<li><strong>N\u011bco na zub:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinov\u00e1 ty\u010dinka MoiM\u00fcv (60 g)<\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jan\u010da v\u00ed, \u017ee \u201ctekut\u00e9 kalorie\u201d, tedy energie ze slazen\u00fdch n\u00e1poj\u016f naskakuje zatracen\u011b rychle a proto je z\u00e1kladem jej\u00edho pitn\u00e9ho re\u017eimu neslazen\u00e1 voda, kvalitn\u00ed k\u00e1va a \u010daj. Kdy\u017e u\u017e si d\u00e1 d\u017eus, slazenou limon\u00e1du nebo \u0161\u0165\u00e1vu, p\u0159ipo\u010d\u00edt\u00e1 to ke sv\u00e9mu denn\u00edmu energetick\u00e9mu p\u0159\u00edjmu a zmen\u0161\u00ed si jedno v\u011bt\u0161\u00ed denn\u00ed j\u00eddlo. To se v\u0161ak d\u011bjen jen velmi sporadicky.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jak vid\u00edme, j\u00eddla je to opravdu celkem hodn\u011b, ale kdy\u017e si v kontextu cel\u00e9ho stravov\u00e1n\u00ed p\u0159edstav\u00edme, \u017ee pr\u016fm\u011brn\u00fd \u010dlov\u011bk d\u00e1v\u00e1 p\u0159ednost sp\u00ed\u0161e vysoce pr\u016fmyslov\u011b zpracovan\u00fdm potravin\u00e1m, kter\u00e9 maj\u00ed vysokou energetickou hodnotu v mal\u00e9m objemu a moc nezasyt\u00ed, zase toho a\u017e tak moc nen\u00ed. Nav\u00edc vl\u00e1knina z ovoce ve smoothie je mixov\u00e1n\u00edm natolik poru\u0161en\u00e1, \u017ee se ned\u00e1 plnohodnotn\u011b br\u00e1t stejn\u011b jako vl\u00e1knina z cel\u00e9ho ovoce. P\u0159\u00edpravu j\u00eddla na dal\u0161\u00ed dny m\u016f\u017ee usnadnit krabi\u010dkov\u00e1n\u00ed. Pokud v\u00e1s zaj\u00edm\u00e1, jak na to, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jasn\u011b, jednou za \u010das si zaj\u00edt do fast foodu m\u016f\u017ee b\u00fdt v pohod\u011b, pokud n\u00e1m to pom\u016f\u017ee dlouhodob\u011b udr\u017eovat zdrav\u00fd \u017eivotn\u00ed styl. Nesm\u00ed se z toho, ale st\u00e1t ka\u017edodenn\u00ed z\u00e1le\u017eitost.<strong> Takov\u00e9 labu\u017enick\u00e9 menu <\/strong><a href=\"https:\/\/www.mcdonalds.cz\/nutricni-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ve fast foodov\u00e9m \u0159et\u011bzci<\/strong><\/a>, kter\u00e9 m\u016f\u017eeme spo\u0159\u00e1dat za jedno del\u0161\u00ed posezen\u00ed s p\u0159\u00e1teli, m\u00e1 klidn\u011b <strong>je\u0161t\u011b v\u011bt\u0161\u00ed objem energie, ne\u017e je celodenn\u00ed p\u0159\u00edd\u011bl Jan\u010di.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>McRoyal Double (754,7 kcal), velk\u00e9 hranolky (434 kcal), Coca Cola \u2013 0,5l (208 kcal), 2 x Nutella Muffin (2 x 494 kcal), McFlurry Snickers (424 kcal) v\u011bt\u0161\u00ed Latte Macchiato (83 kcal) = <strong>2 892 kcal <\/strong><\/li>\n\n\n\n<li>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce o mo\u017en\u00fdch benefitech ob\u010dasn\u00fdch n\u00e1v\u0161t\u011bv fast foodu a p\u0159\u00edm\u011b\u0159en\u00e9 konzumaci \u201cnezdrav\u00fdch potravin\u201d, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cheat Meal \u2013 Co je to a jak funguje &#8220;podv\u00e1d\u011bn\u00ed&#8221; ve stravov\u00e1n\u00ed sportovc\u016f<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/&#x424;&#x43E;&#x442;&#x43E;-8-2-_-OK-1124x749.jpg\" alt=\"J&#xED;deln&#xED;&#x10D;ek na hubnut&#xED;, nebo nab&#xED;r&#xE1;n&#xED; sval&#x16F; a lep&#x161;&#xED; kondici\" class=\"wp-image-187237\" title=\"J&#xED;deln&#xED;&#x10D;ek na hubnut&#xED;, nebo nab&#xED;r&#xE1;n&#xED; sval&#x16F; a lep&#x161;&#xED; kondici\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Co si z toho vz\u00edt a co nejv\u00edce pomohlo Jan\u010de?<\/h2>\n\n<p>Spo\u010d\u00edtat si optim\u00e1ln\u00ed p\u0159\u00edjem energie pro udr\u017eov\u00e1n\u00ed dobr\u00e9 kondice, hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f se m\u016f\u017ee zd\u00e1t jako t\u011b\u017ek\u00fd \u00fakol, ale jakmile si to jednou vyzkou\u0161\u00edme, podruh\u00e9 je v\u0161e mnohem pochopiteln\u011bj\u0161\u00ed. <\/p>\n\n<p>Kl\u00ed\u010dov\u00e9 je si uv\u011bdomit, \u017ee <strong>ne v\u0161e, co je na pap\u00ed\u0159e a v rovnic\u00edch, plat\u00ed univerz\u00e1ln\u011b pro v\u0161echny<\/strong>, proto\u017ee ka\u017ed\u00fd z n\u00e1s je jin\u00fd, m\u00e1 za sebou jinou \u201edietn\u00ed historii\u201c, kter\u00e1 se na n\u011bm mohla negativn\u011b podepsat a tak\u00e9 ka\u017ed\u00fd \u017eijeme odli\u0161n\u00fdm \u017eivotn\u00edm stylem v jin\u00e9m prost\u0159ed\u00ed, kter\u00e9 m\u00e1 na n\u00e1s zna\u010dn\u00fd vliv. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee si <strong>udr\u017eujeme hmotnost na energetick\u00e9m p\u0159\u00edjmu, kter\u00fd je a\u017e nebezpe\u010dn\u011b bl\u00edzko hodnot\u00e1m baz\u00e1ln\u00edho metabolismu<\/strong>, nesna\u017eme se hubnout a rad\u011bji n\u011bkolik dal\u0161\u00edch t\u00fddn\u016f a m\u011bs\u00edc\u016f <strong>pomalu na energetick\u00e9m p\u0159\u00edjmu p\u0159id\u00e1vejme<\/strong>, abychom se dostali do zdrav\u011bj\u0161\u00edch hodnot, a vzpamatovali se tak z negativn\u00edho efektu \u010dast\u00e9ho dietov\u00e1n\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Jan\u010da si v prvn\u00edch p\u00e1r t\u00fddnech po vypo\u010d\u00edt\u00e1n\u00ed optim\u00e1ln\u00edho p\u0159\u00edjmu energie a makro\u017eivin celkov\u011b zkvalitnila j\u00eddeln\u00ed\u010dek a za\u0159adila postupn\u011b zdrav\u011bj\u0161\u00ed potraviny na \u00fakor t\u011bch m\u00e9n\u011b zdrav\u00fdch a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch bez p\u0159idan\u00e9 v\u00fd\u017eivov\u00e9 hodnoty. Postupn\u011b p\u0159estala t\u00e9m\u011b\u0159 \u00fapln\u011b p\u00edt alkohol a <strong>sladk\u00e9 pe\u010divo s cappuccinem ke sva\u010din\u011b vym\u011bnila za <\/strong><a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinovou ty\u010dinku<\/strong><\/a><strong> s espressem<\/strong>. U\u017e d\u00edky t\u011bmto zm\u011bn\u00e1m se za\u010dala c\u00edtit daleko l\u00e9pe a m\u011bla i v\u00edce energie na \u017eivot i do tr\u00e9ninku.<\/li>\n\n\n\n<li><strong>Po p\u00e1r t\u00fddnech si nastavila 20% kalorick\u00fd deficit<\/strong> s dostatkem b\u00edlkovin a vl\u00e1kniny ve strav\u011b a jednou za dva t\u00fddny si ud\u011blala kontroln\u00ed den, kdy se zv\u00e1\u017eila a zm\u011b\u0159ila sv\u00e9 t\u011blesn\u00e9 obvody, aby zjistila, jak se j\u00ed da\u0159\u00ed.<\/li>\n\n\n\n<li><strong>Za p\u016fl roku<\/strong>, kdy se za\u010dala o stravu opravdu zaj\u00edmat a p\u0159em\u00fd\u0161let nad t\u00edm, jak se stravuje, se j\u00ed poda\u0159ilo zhubnout 8 kilogram\u016f tuku a nabrat 3 kilogramy svalov\u00e9 hmoty a celkov\u011b zpevnit postavu.<\/li>\n\n\n\n<li><strong>Moment\u00e1ln\u011b je se sebou spokojen\u00e1, c\u00edt\u00ed se \u0161\u0165astn\u011b<\/strong> a je r\u00e1da, \u017ee se vydala cestou sebepozn\u00e1n\u00ed a u\u010den\u00ed, a nikoliv ka\u017ed\u00fd t\u00fdden novou dietou a hubnouc\u00ed v\u00fdzvou. Ka\u017ed\u00fd to m\u016f\u017ee dok\u00e1zat.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Pomohl v\u00e1m \u010dl\u00e1nek ujasnit si problematiku energetick\u00e9ho p\u0159\u00edjmu?<\/strong> Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o sv\u00e9 post\u0159ehy a vychyt\u00e1vky p\u0159i v\u00fdpo\u010dtu optim\u00e1ln\u00edho p\u0159\u00edjmu energie. <strong>Jestli\u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, budeme r\u00e1di, kdy\u017e ho sd\u00edlen\u00edm po\u0161lete d\u00e1l a pom\u016f\u017eete i ostatn\u00edm<\/strong> t\u0159eba \u00fasp\u011b\u0161n\u011b zhubnout.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>There have been enough unsuccessful attempts to lose weight or gain muscle. We will show you instructions on how to correctly calculate your energy intake for weight loss or muscle gain, and we will also add a sample menu.<\/p>\n","protected":false},"author":65,"featured_media":0,"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":[14055],"tags":[14048],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-755136","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-diet-and-healthy-lifestyle-nl","7":"tag-muscle-mass-growth-nl","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to calculate energy and macronutrient intake for weight loss or muscle gain? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How much and what to eat to lose weight? Calculate your energy intake and macronutrient distribution for better fitness, weight loss, or muscle gain.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to calculate energy and macronutrient intake for weight loss or muscle gain? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How much and what to eat to lose weight? Calculate your energy intake and macronutrient distribution for better fitness, weight loss, or muscle gain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-28T10:13:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-24T06:10:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"28 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"How to calculate energy and macronutrient intake for weight loss or muscle gain?\",\"datePublished\":\"2020-10-28T10:13:39+00:00\",\"dateModified\":\"2026-04-24T06:10:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\"},\"wordCount\":5615,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\",\"keywords\":[\"muscle mass growth\"],\"articleSection\":[\"Diet and Healthy Lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\",\"url\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\",\"name\":\"How to calculate energy and macronutrient intake for weight loss or muscle gain? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\",\"datePublished\":\"2020-10-28T10:13:39+00:00\",\"dateModified\":\"2026-04-24T06:10:35+00:00\",\"description\":\"How much and what to eat to lose weight? 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