{"id":27413,"date":"2025-07-10T00:26:54","date_gmt":"2025-07-09T22:26:54","guid":{"rendered":"https:\/\/konradpodgorski.pl\/pro\/?page_id=27413"},"modified":"2025-07-10T00:28:51","modified_gmt":"2025-07-09T22:28:51","slug":"kalkulator-zapotrzebowania-kalorycznego","status":"publish","type":"page","link":"https:\/\/konradpodgorski.pl\/pro\/kalkulator-zapotrzebowania-kalorycznego\/","title":{"rendered":"Kalkulator zapotrzebowania kalorycznego"},"content":{"rendered":"\n<div class=\"wp-block-group has-base-3-color has-text-color has-background has-link-color wp-elements-e8a02c9018bcb09cc736c354157cb4a5\" style=\"background-color:#1a1a1a\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<section class=\"calculator-wrapper\" id=\"cpm-kalkulator\">\n        <h1 class=\"title\">KALKULATOR ZAPOTRZEBOWANIA KALORYCZNEGO<\/h1>\n        \n        <div class=\"formula\">\n            Ca\u0142kowita Przemiana Materii (CPM) = PPM x wsp\u00f3\u0142czynnik aktywno\u015bci fizycznej PAL\n        <\/div>\n\n        <form id=\"cpmCalculator\" class=\"form-grid\">\n            <div class=\"form-column\">\n                <div class=\"form-group\">\n                    <label for=\"ppmFormula\">Wz\u00f3r na PPM<\/label>\n                    <select id=\"ppmFormula\">\n                        <option value=\"mifflin\">Wz\u00f3r Mifflina<\/option>\n                        <option value=\"harris\">Wz\u00f3r Harrisa-Benedicta<\/option>\n                    <\/select>\n                <\/div>\n\n                <div class=\"form-group\">\n                    <label for=\"gender\">P\u0142e\u0107<\/label>\n                    <select id=\"gender\">\n                        <option value=\"female\">Kobieta<\/option>\n                        <option value=\"male\">M\u0119\u017cczyzna<\/option>\n                    <\/select>\n                <\/div>\n\n                <div class=\"form-group\">\n                    <label for=\"weight\">Masa cia\u0142a (kg)<\/label>\n                    <input type=\"number\" id=\"weight\" required>\n                <\/div>\n            <\/div>\n\n            <div class=\"form-column\">\n                <div class=\"form-group\">\n                    <label for=\"height\">Wzrost (cm)<\/label>\n                    <input type=\"number\" id=\"height\" required>\n                <\/div>\n\n                <div class=\"form-group\">\n                    <label for=\"age\">Wiek<\/label>\n                    <input type=\"number\" id=\"age\" required>\n                <\/div>\n\n                <div class=\"form-group\">\n                    <label for=\"pal\">Aktywno\u015b\u0107 (PAL)<\/label>\n                    <select id=\"pal\">\n                        <option value=\"1.2\">pacjent le\u017c\u0105cy w \u0142\u00f3\u017cku<\/option>\n                        <option value=\"1.4\">aktywno\u015b\u0107 fizyczna niska<\/option>\n                        <option value=\"1.6\">aktywno\u015b\u0107 fizyczna umiarkowana<\/option>\n                        <option value=\"1.8\">aktywny tryb \u017cycia<\/option>\n                        <option value=\"2.0\">bardzo aktywny tryb \u017cycia<\/option>\n                        <option value=\"2.2\">wyczynowe uprawianie sportu<\/option>\n                    <\/select>\n                <\/div>\n\n                <div class=\"form-group\">\n                    <label for=\"goal\">M\u00f3j cel<\/label>\n                    <select id=\"goal\">\n                        <option value=\"maintain\">Utrzymanie kondycji<\/option>\n                        <option value=\"lose\">Utrata wagi<\/option>\n                        <option value=\"gain\">Budowanie mi\u0119\u015bni<\/option>\n                    <\/select>\n                <\/div>\n            <\/div>\n\n            <button type=\"submit\">Oblicz<\/button>\n        <\/form>\n\n        <div id=\"results\" class=\"results\">\n            <h3>Wynik:<\/h3>\n            <div id=\"ppmResult\" class=\"result-item\"><\/div>\n            <div id=\"cpmResult\" class=\"result-item\"><\/div>\n            <div id=\"tefResult\" class=\"result-item\"><\/div>\n            <div id=\"goalResult\" class=\"result-item\"><\/div>\n        <\/div>\n    <\/section>\n\n    <script>\n        document.getElementById('cpmCalculator').addEventListener('submit', function(e) {\n            e.preventDefault();\n            \n            const weight = parseFloat(document.getElementById('weight').value);\n            const height = parseFloat(document.getElementById('height').value);\n            const age = parseFloat(document.getElementById('age').value);\n            const gender = document.getElementById('gender').value;\n            const formula = document.getElementById('ppmFormula').value;\n            const pal = parseFloat(document.getElementById('pal').value);\n            const goal = document.getElementById('goal').value;\n            \n            let ppm;\n            \n            if (formula === 'mifflin') {\n                if (gender === 'male') {\n                    ppm = (10 * weight) + (6.25 * height) - (5 * age) + 5;\n                } else {\n                    ppm = (10 * weight) + (6.25 * height) - (5 * age) - 161;\n                }\n            } else {\n                if (gender === 'male') {\n                    ppm = 66.47 + (13.75 * weight) + (5.003 * height) - (6.755 * age);\n                } else {\n                    ppm = 655.1 + (9.563 * weight) + (1.85 * height) - (4.676 * age);\n                }\n            }\n            \n            const cpm = ppm * pal;\n            \n            \/\/ Dodanie TEF - energia potrzebna do przetwarzania sk\u0142adnik\u00f3w od\u017cywczych (10%)\n            const cpmWithTEF = cpm * 1.1;\n            \n            \/\/ Dostosowanie do celu wed\u0142ug GymBeam\n            let finalCalories = cpmWithTEF;\n            let goalText = \"\";\n            \n            if (goal === 'lose') {\n                \/\/ Utrata wagi - deficyt 20%\n                finalCalories = cpmWithTEF * 0.8;\n                goalText = \"Utrata wagi (deficyt 20%)\";\n            } else if (goal === 'gain') {\n                \/\/ Budowanie mi\u0119\u015bni - nadmiar 10%\n                finalCalories = cpmWithTEF * 1.1;\n                goalText = \"Budowanie mi\u0119\u015bni (nadmiar 10%)\";\n            } else {\n                \/\/ Utrzymanie kondycji\n                finalCalories = cpmWithTEF;\n                goalText = \"Utrzymanie kondycji\";\n            }\n            \n            document.getElementById('results').style.display = 'block';\n            document.getElementById('ppmResult').textContent = `PPM: ${Math.round(ppm)} kcal`;\n            document.getElementById('cpmResult').textContent = `CPM: ${Math.round(cpm)} kcal`;\n            document.getElementById('tefResult').textContent = `CPM + TEF (10%): ${Math.round(cpmWithTEF)} kcal`;\n            document.getElementById('goalResult').textContent = `${goalText}: ${Math.round(finalCalories)} kcal`;\n        });\n    <\/script>\n<\/div><\/div>\n\n\n\n<style>\n.content-area {\nbackground-color: #1a1a1a;\n}\n<\/style>\n","protected":false},"excerpt":{"rendered":"<p>KALKULATOR ZAPOTRZEBOWANIA KALORYCZNEGO Ca\u0142kowita Przemiana Materii (CPM) = PPM x wsp\u00f3\u0142czynnik aktywno\u015bci fizycznej PAL Wz\u00f3r na PPM Wz\u00f3r MifflinaWz\u00f3r Harrisa-Benedicta P\u0142e\u0107 KobietaM\u0119\u017cczyzna Masa cia\u0142a (kg) Wzrost (cm) Wiek Aktywno\u015b\u0107 (PAL) pacjent le\u017c\u0105cy w \u0142\u00f3\u017ckuaktywno\u015b\u0107 fizyczna niskaaktywno\u015b\u0107 fizyczna umiarkowanaaktywny tryb \u017cyciabardzo aktywny tryb \u017cyciawyczynowe uprawianie sportu M\u00f3j cel Utrzymanie kondycjiUtrata wagiBudowanie mi\u0119\u015bni Oblicz Wynik:<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_hide_header":false,"footnotes":""},"class_list":["post-27413","page","type-page","status-publish"],"_links":{"self":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages\/27413","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/comments?post=27413"}],"version-history":[{"count":2,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages\/27413\/revisions"}],"predecessor-version":[{"id":27417,"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/pages\/27413\/revisions\/27417"}],"wp:attachment":[{"href":"https:\/\/konradpodgorski.pl\/pro\/wp-json\/wp\/v2\/media?parent=27413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}