{"id":2805,"date":"2024-02-28T11:22:05","date_gmt":"2024-02-28T10:22:05","guid":{"rendered":"https:\/\/365fitco.mooore.sk\/eurovea\/?p=2805"},"modified":"2025-09-15T21:52:42","modified_gmt":"2025-09-15T19:52:42","slug":"kolko-kalorii-denne-prijat","status":"publish","type":"post","link":"https:\/\/365fitco.mooore.sk\/eurovea\/kolko-kalorii-denne-prijat\/","title":{"rendered":"Ako spo\u010d\u00edta\u0165, ko\u013eko kal\u00f3ri\u00ed denne treba prija\u0165?"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#ffffff” scene_position=”center” top_padding=”2%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][vc_custom_heading text=”#fitness” font_container=”tag:h5|text_align:center|color:%23a81313″ use_theme_fonts=”yes” css=”.vc_custom_1757965951179{margin-bottom: 10px !important;}”][vc_custom_heading text=”Ako spo\u010d\u00edta\u0165, ko\u013eko kal\u00f3ri\u00ed denne treba prija\u0165?” font_container=”tag:h2|font_size:48px|text_align:center|line_height:57px” use_theme_fonts=”yes” css_animation=”none”][divider line_type=”No Line” custom_height=”30″][vc_column_text]\n

Kal\u00f3rie s\u00fa pre na\u0161e telo energiou. Potrebujeme ich, aby sme dok\u00e1zali be\u017ene fungova\u0165. Pr\u00edli\u0161 ve\u013ea kal\u00f3ri\u00ed v\u0161ak m\u00f4\u017ee vies\u0165 k nadmern\u00e9mu pr\u00edrastku hmotnosti a riziku r\u00f4znych ochoren\u00ed, zatia\u013e \u010do nedostatok kal\u00f3ri\u00ed m\u00f4\u017ee sp\u00f4sobi\u0165 \u00fanavu, oslabenie a metabolick\u00e9 nerovnov\u00e1hy.<\/p>\n

Ako si vypo\u010d\u00edta\u0165 denn\u00fa potrebu kal\u00f3ri\u00ed?<\/strong><\/h2>\n

Po\u010fme teda rovno na v\u00fdpo\u010det. Na udr\u017eanie s\u00fa\u010dasnej hmotnosti pre \u017eenu s hmotnos\u0165ou 60 kg sa odpor\u00fa\u010da okolo 1900-2100 kcal, zatia\u013e \u010do pre mu\u017ea s hmotnos\u0165ou 80 kg okolo 2500-2700 kcal.<\/strong> Tieto \u010d\u00edsla s\u00fa v\u0161eobecn\u00e9, preto\u017ee ur\u010dite je v\u00e1m jasn\u00e9, \u017ee tak\u00fdto pr\u00edjem sa ned\u00e1 aplikova\u0165 plo\u0161ne pre ka\u017ed\u00e9ho. Pre lep\u0161iu predstavu uvedieme, napr\u00edklad tak\u00e9 big mac menu m\u00e1 pribli\u017ene 1000 kcal. Zatia\u013e \u010do kuracie prsia na grile s\u00a0ry\u017eou a\u00a0zeleninov\u00fdm \u0161al\u00e1tom m\u00f4\u017eu ma\u0165 pribli\u017ene 500 \u2013 600 kcal.<\/p>\n

Nasleduj\u00faci v\u00fdpo\u010det by v\u00e1m mal da\u0165 po\u010det kal\u00f3ri\u00ed, ktor\u00e9 potrebujete na udr\u017eanie va\u0161ej s\u00fa\u010dasnej hmotnosti.\u00a0<\/strong>A\u00a0vyzer\u00e1 takto:<\/p>\n

TDEE = BMR + TEF + NEAT + TEA<\/strong><\/p>\n

BMR – R\u00fdchlos\u0165 baz\u00e1lneho metabolizmu<\/strong> (Basal Metabolic Rate)<\/p>\n

TEF – Termick\u00fd efekt jedla<\/strong> (Thermic Effect of Food)<\/p>\n

NEAT – Termogen\u00e9za aktivity bez cvi\u010denia<\/strong> (Non-Exercise Activity Thermogenesis)<\/p>\n

TEA – Termick\u00fd efekt aktivity (cvi\u010denia<\/strong>) (Thermic Effect of Activity)<\/p>\n

\u010co je baz\u00e1lny metabolizmus? (BMR)<\/strong><\/h2>\n

Vedeli ste, \u017ee aj na \u00faplne oby\u010dajn\u00e9 d\u00fdchanie potrebujete energiu, a\u00a0teda kal\u00f3rie? Baz\u00e1lny metabolizmus predstavuje mno\u017estvo energie, ktor\u00e9 va\u0161e telo spotrebuje v \u00faplnom pokoji na udr\u017eanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed, ako s\u00fa napr\u00edklad d\u00fdchanie, cirkul\u00e1cia krvi a udr\u017eiavanie telesnej teploty. Je to \u00faplne minimum, ktor\u00e9 potrebujete na to, aby ste dok\u00e1zali be\u017ene fungova\u0165.<\/p>\n

Zrejme najzn\u00e1mej\u0161\u00ed a\u00a0aj \u00faplne prv\u00fd vzorec Harris-Benedict vznikol u\u017e d\u00e1vno. Nesk\u00f4r ho v\u0161ak nahradil vzorec Mifflin St Jeor, ktor\u00fd bol pova\u017eovan\u00fd za presnej\u0161\u00ed a vhodnej\u0161\u00ed pre modern\u00fa popul\u00e1ciu. Vyzer\u00e1 takto:<\/p>\n

BMR (u mu\u017ea)<\/strong> = (10 x hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) \u2013 (5 x vek v rokoch) + 5<\/p>\n

BMR (u \u017eeny)<\/strong> = (10 x hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) \u2013 (5 x vek v rokoch) \u2013 161<\/p>\n

\u010co je termick\u00fd efekt jedla? (TEF)<\/strong>\u00a0<\/strong><\/h2>\n

Tak ako potrebujete kal\u00f3rie na d\u00fdchanie, tak rovnako ich potrebujete aj na tr\u00e1venie a metabolizovanie potravy. R\u00f4zne typy potrav\u00edn maj\u00fa r\u00f4zny TEF, pri\u010dom bielkoviny maj\u00fa vysok\u00fd TEF, zatia\u013e \u010do tuky maj\u00fa ni\u017e\u0161\u00ed. Nie nadarmo sa zd\u00f4raz\u0148uje v\u00fdznam bielkov\u00edn nielen pri naberan\u00ed svalov, ale aj pri chudnut\u00ed. Napr\u00edklad na str\u00e1venie 100 kal\u00f3ri\u00ed z bielkov\u00edn bude va\u0161e telo potrebova\u0165 20 a\u017e 35 kal\u00f3ri\u00ed. Zatia\u013e \u010do na tr\u00e1venie tukov a\u00a0sacharidov len 5 \u2013 10 kal\u00f3ri\u00ed.<\/p>\n

Ako si teda termick\u00fd efekt jedla vypo\u010d\u00edta\u0165? Je to celkom v\u00fdzva, ke\u010f\u017ee jednotliv\u00e9 makro\u017eiviny maj\u00fa r\u00f4zny termick\u00fd efekt. V\u0161eobecn\u00e9 odpor\u00fa\u010danie znie, \u017ee TEF tvor\u00ed 10 % z v\u00e1\u0161ho celkov\u00e9ho denn\u00e9ho pr\u00edjmu. Museli by ste si teda najprv spo\u010d\u00edta\u0165, ko\u013eko kal\u00f3ri\u00ed za de\u0148 moment\u00e1lne prij\u00edmate a z toho vypo\u010d\u00edta\u0165 10 %. Ak za de\u0148 prijmete 2000 kcal, tak TEF je 200.<\/p>\n

\u010co je termogen\u00e9za aktivity bez cvi\u010denia? (NEAT)<\/strong><\/h2>\n

Tento pojem ozna\u010duje energetick\u00fa spotrebu spojen\u00fa s ne\u010dinnou fyzickou aktivitou, ktor\u00e1 nie je tradi\u010dn\u00fdm \u0161portov\u00fdm cvi\u010den\u00edm. NEAT teda zah\u0155\u0148a v\u0161etky spont\u00e1nne pohyby a aktivity, ktor\u00e9 vykon\u00e1vate v be\u017enom \u017eivote<\/strong>, ale nie s\u00fa pova\u017eovan\u00e9 za form\u00e1lnu fyzick\u00fa aktivitu, ako napr\u00edklad ch\u00f4dza, st\u00e1tie, potulovanie sa po byte alebo pracovisku.<\/p>\n

Ako si NEAT vypo\u010d\u00edta\u0165?<\/strong> Odhadn\u00fa\u0165 toto \u010d\u00edslo je sn\u00e1\u010f e\u0161te \u0165a\u017e\u0161ie, ne\u017e termick\u00fd efekt jedla. Najv\u00e4\u010d\u0161\u00edm pomocn\u00edkom by zrejme boli fitness hodinky \u010di n\u00e1ramky. NEAT b\u00fdva \u010dasto ve\u013emi podce\u0148ovan\u00fd faktor. <\/strong>\u013dudia, ktor\u00ed s\u00fa pomerne \u0161t\u00edhli a\u00a0p\u00f4sobia fit aj ke\u010f nechodia pravidelne do fitka, m\u00e1vaj\u00fa \u010dasto vysok\u00fd pr\u00e1ve NEAT. S\u00fa to tie ka\u017edodenn\u00e9 detaily ako ke\u010f vybehnete pe\u0161i p\u00e1r poschod\u00ed, prejdete sa na \u010fal\u0161iu zast\u00e1vku, namiesto auta zvol\u00edte bicykel alebo ch\u00f4dzu. Tak\u00edto \u013eudia s\u00fa v\u0161eobecne po\u010das dn\u00ed akt\u00edvnej\u0161\u00ed a\u00a0viac sa h\u00fdbu. M\u00f4\u017ee sa to zda\u0165, ako mal\u00e9 \u010d\u00edslo, ale treba bra\u0165 do \u00favahy cel\u00fd t\u00fd\u017ede\u0148 a\u00a0za cel\u00fd t\u00fd\u017ede\u0148 sa to dok\u00e1\u017ee pekne nazbiera\u0165. \u010co z\u00a0toho, ak niekto chod\u00ed do fitka 2 \u2013 3kr\u00e1t do t\u00fd\u017ed\u0148a, ke\u010f sa po zvy\u0161ok dn\u00ed sotva pohne?<\/p>\n

\u010co je termick\u00fd efekt aktivity? (TEA)<\/strong><\/h2>\n

Tu sa zoh\u013ead\u0148uje miera fyzickej aktivity. Aj tu existuje viacero v\u00fdpo\u010dtov a jedn\u00fdm z nich s\u00fa multiplik\u00e1tory od Michaela Matthewsa, ktor\u00e9 vych\u00e1dzaj\u00fa z jeho praxe s tis\u00edckami \u013eud\u00ed. T\u00fdmto \u010d\u00edslom vyn\u00e1sob\u00edte baz\u00e1lny metabolizmus a\u00a0\u010d\u00edslo je pod\u013ea toho, \u010di m\u00e1te sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl alebo akt\u00edvnej\u0161\u00ed.<\/p>\n

1,15 = sedav\u00fd (minim\u00e1lne alebo \u017eiadne cvi\u010denie)<\/p>\n

1,2 a\u017e 1,35 = mierna aktivita (1 \u2013 3 h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

1,4 a\u017e 1,55 = stredn\u00e1 aktivita (4 \u2013 6 h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

1,6 a\u017e 1,75 = vysok\u00e1 aktivita (7 \u2013 9 h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

1,8 a\u017e 1,95 = extra vysok\u00e1 aktivita (10 a viac h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

D\u00e1 sa zisti\u0165 mno\u017estvo potrebn\u00fdch kal\u00f3ri\u00ed jednoduch\u0161ie?<\/strong><\/h2>\n

V\u00fd\u017eivov\u00fd poradcovia \u010dasto pracuj\u00fa so \u0161peci\u00e1lnymi v\u00e1hami<\/strong>, ktor\u00e9 funguj\u00fa na z\u00e1klade princ\u00edpu bioelektrickej impedancie. Tieto v\u00e1hy umo\u017e\u0148uj\u00fa zisti\u0165 r\u00f4zne \u00fadaje, ako napr\u00edklad samotn\u00fd baz\u00e1lny metabolizmus, pomer tuku a svalov, ako ho m\u00e1te v tele rozlo\u017een\u00fd, ko\u013eko vody m\u00e1te v\u00a0tele alebo ak\u00e1 je hmotnos\u0165 va\u0161ej kostry.<\/p>\n

Druhou mo\u017enos\u0165ou je nejak\u00fd \u010das si sledova\u0165, ko\u013eko kal\u00f3ri\u00ed moment\u00e1lne prij\u00edmate. <\/strong>Dnes u\u017e existuj\u00fa \u0161ikovn\u00e9 aplik\u00e1cie s\u00a0kalorick\u00fdmi tabu\u013ekami, ktor\u00e9 v\u00e1m to zjednodu\u0161ia. Sledujte si dlh\u0161ie obdobie, napr\u00edklad nieko\u013eko t\u00fd\u017ed\u0148ov a\u00a0\u010d\u00edslo si spriemerujte. Pod\u013ea toho, \u010di si chcete v\u00e1hu udr\u017ea\u0165, pribra\u0165 alebo schudn\u00fa\u0165 si nastav\u00edte, \u010di potrebujete pr\u00edjem nav\u00fd\u0161i\u0165 alebo zn\u00ed\u017ei\u0165.<\/p>\n

Naj\u010dastej\u0161ie chyby pri po\u010d\u00edtan\u00ed kal\u00f3ri\u00ed<\/strong><\/h2>\n

Aj ke\u010f n\u00e1m dnes po\u010d\u00edtanie kal\u00f3ri\u00ed dok\u00e1\u017eu kalorick\u00e9 tabu\u013eky a\u00a0aplik\u00e1cie v\u00fdrazne u\u013eah\u010di\u0165, nemusia by\u0165 \u00faplne presn\u00e9, a\u00a0najm\u00e4 vtedy, ke\u010f do nich my zad\u00e1vame nespr\u00e1vne \u00fadaje. Medzi naj\u010dastej\u0161ie chyby, ktor\u00fdch sa \u013eudia dop\u00fa\u0161\u0165aj\u00fa s\u00fa:<\/p>\n