{"id":14267,"date":"2017-02-21T02:49:57","date_gmt":"2017-02-21T02:49:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14267"},"modified":"2021-10-02T14:20:00","modified_gmt":"2021-10-02T13:20:00","slug":"wie-viele-kalorien-nehmen-auf-um-gewicht-zu-verlieren","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/quantas-calorias-ingerir-para-perder-peso\/","title":{"rendered":"Wie viele Kalorien muss man essen, um Gewicht zu verlieren?"},"content":{"rendered":"<p><iframe src=\"https:\/\/open.spotify.com\/embed\/episode\/5sMATMrNGsTnO2nw6mfCZJ\" width=\"100%\" height=\"232\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<h2 class=\"post-title entry-title\" style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Wie viele Kalorien muss man essen, um Gewicht zu verlieren?<\/strong><\/span><\/h2>\n<p>Wenn Ihr Ziel darin besteht, Fett abzubauen, wissen Sie, dass Kalorien eine grundlegende Rolle spielen.<\/p>\n<p>Durch die Kalorienbilanz k\u00f6nnen Sie Gewicht zunehmen, halten oder abnehmen.<\/p>\n<p><strong>Egal, wie viel Sie trainieren, wenn Sie weiterhin zu viele Kalorien zu sich nehmen, wird Ihr Abenteuer im Fitnessstudio nicht so gut verlaufen, wie es m\u00f6glich w\u00e4re.<\/strong><\/p>\n<p>Und nein, Sie werden nicht abnehmen, indem Sie nur theoretisch gesunde Nahrungsmittel essen.<\/p>\n<p>Dar\u00fcber hinaus besteht das Ziel nicht nur darin, Gewicht zu verlieren, sondern auch Fett abzubauen. Daher ist es umso wichtiger, die ben\u00f6tigte Kalorienzahl zu kennen, um gute Ergebnisse zu erzielen.<\/p>\n<p><u>Also, fangen wir an.<\/u><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Grundumsatz<\/strong><\/span><\/h2>\n<p>Zun\u00e4chst m\u00fcssen Sie Ihren Grundumsatz berechnen.<\/p>\n<p><strong>Was ist das?<\/strong><\/p>\n<p>Der Grundumsatz gibt die Kalorien an, die Ihr K\u00f6rper verbraucht.\u00a0<em>Nur<\/em> in Betrieb bleiben.<\/p>\n<p><u>Auch wenn Sie den Tag schlafend verbringen, ben\u00f6tigt Ihr K\u00f6rper Kalorien, um zu funktionieren.<\/u><\/p>\n<p>F\u00fcr diese Berechnung verwenden wir die Mifflin-St. Jeor-Gleichung.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14284 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg\" alt=\"Wie viele Kalorien muss man essen, um Gewicht zu verlieren?\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-600x375.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-20x13.jpg 20w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Berechnen Sie den Grundumsatz<\/strong><\/span><\/h2>\n<p>Da es bei der Berechnung des Grundumsatzes zwischen M\u00e4nnern und Frauen Unterschiede gibt, werden wir beide Gleichungen vorstellen.<\/p>\n<p>Die Formeln lauten wie folgt.<\/p>\n<p><strong>Mann <\/strong><\/p>\n<p>(10 x K\u00f6rpergewicht) + (6,25 x Gr\u00f6\u00dfe) \u2013 (5 x Alter) + 5 = Grundumsatz<\/p>\n<p><strong>Frau <\/strong><\/p>\n<p>(10 x K\u00f6rpergewicht) + (6,25 x Gr\u00f6\u00dfe) \u2013 (5 x Alter) \u2013 161 = Grundumsatz<\/p>\n<p>Verwirrt?<\/p>\n<p>Rufen wir Pedro als Beispiel an.<\/p>\n<p><strong>Beispiel<\/strong><\/p>\n<p>Pedro ist 1,80 m gro\u00df, wiegt 85 kg und ist 25 Jahre alt.<\/p>\n<p>Er ist entschlossen, Gewicht zu verlieren, und er wei\u00df, dass die Ern\u00e4hrung f\u00fcr das Erreichen guter Ergebnisse von entscheidender Bedeutung ist. Daher beschlie\u00dft er, seinen t\u00e4glichen Kalorienbedarf zu berechnen.<\/p>\n<p><strong>Die Rechnung f\u00fcr Pedro lautet wie folgt.<\/strong><\/p>\n<p>(10 x 85) + (6,25 x 180) \u2013 (5 x 25) + 5<\/p>\n<p>850 + 1125 \u2013 125 + 5 = 1855<\/p>\n<p><strong>Daher betr\u00e4gt Pedros Grundumsatz ungef\u00e4hr 1855 Kcal.<\/strong><\/p>\n<p>Dies sind die Kalorien, die Ihr K\u00f6rper verbrennen w\u00fcrde, selbst wenn Sie den ganzen Tag zu Hause blieben und Filme anschauten.<\/p>\n<p>Dies ist jedoch nur ein Teil der Geschichte, denn je mehr Aktivit\u00e4t, desto mehr Kalorien werden verbraucht.<\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Aktivit\u00e4tsniveau<\/strong><\/span><\/h2>\n<p>Nachdem Sie nun ungef\u00e4hr wissen, wie viele Kalorien Ihr K\u00f6rper im Ruhezustand verbrennt, ist es an der Zeit, den Rest zu berechnen.<\/p>\n<p>Je aktiver Ihr Alltag ist, desto mehr Kalorien werden Sie verbrennen.<\/p>\n<p>Nachfolgend finden Sie die Tabelle, die Sie verwenden sollten, um einen ungef\u00e4hren Wert f\u00fcr die Kalorien zu erhalten, die Sie ben\u00f6tigen <em>Halten Sie Ihr Gewicht<\/em>.<\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td valign=\"top\"><strong><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Aktivit\u00e4tsniveau<\/span><\/strong><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\"><b>Multiplikator<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Wenig oder gar nicht<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.2<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Licht<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.375<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">M\u00e4\u00dfig<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1,55<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intensiv<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.725<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Maximale Intensit\u00e4t<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.9<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><strong>Nutzen Sie Ihren Grundumsatzwert und multiplizieren Sie diesen mit dem f\u00fcr Ihren Fall passenden Aktivit\u00e4tslevel.<\/strong><\/p>\n<p>Wenn Sie den Tag damit verbringen, nichts zu tun, nicht einmal zu trainieren, ist Ihr Aktivit\u00e4tsniveau niedrig oder nicht vorhanden.<\/p>\n<p>Wenn Sie hingegen studieren oder einer anspruchslosen B\u00fcrot\u00e4tigkeit nachgehen und 3 bis 4 Mal pro Woche trainieren, ist das moderate Niveau wahrscheinlich ideal.<\/p>\n<p>Die h\u00f6heren Stufen sind f\u00fcr Personen gedacht, die nicht nur mehrere intensive Trainingseinheiten pro Woche absolvieren, sondern auch in einem k\u00f6rperlich anstrengenden Bereich arbeiten.<\/p>\n<p><strong>Beispiel.<\/strong><\/p>\n<p>Pedro geht viermal pro Woche ins Fitnessstudio und geht tags\u00fcber einem typischen B\u00fcrojob nach.<\/p>\n<p>Die korrekte Berechnung w\u00fcrde laut Tabelle wie folgt lauten:<\/p>\n<p>1855 x 1,55 = 2875 Kcal<\/p>\n<p><strong>Pedro muss etwa 2875 Kcal zu sich nehmen, um sein aktuelles Gewicht von 85 kg zu halten.<\/strong><\/p>\n<p>Unser Ziel ist hier allerdings nicht, das Gewicht zu halten, sondern abzunehmen.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34110 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg\" alt=\"Wie viele Kalorien sollte ich pro Tag essen, um Gewicht zu verlieren?\" width=\"1300\" height=\"867\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Kalorien zum Abnehmen<\/strong><\/span><\/h2>\n<p>Sie wissen bereits, wie viele Kalorien Sie ben\u00f6tigen, um Ihr aktuelles Gewicht zu halten, jetzt ist es also ganz einfach.<\/p>\n<p>Bitte beachten Sie, dass es hier nicht nur darum geht, Gewicht zu verlieren, sondern Fett abzubauen und m\u00f6glichst viel Muskelmasse zu erhalten.<\/p>\n<p><strong>Was sollten Sie also tun?<\/strong><\/p>\n<p><u>Reduzieren Sie die Kalorien, aber nicht zu viel.<\/u><\/p>\n<p>Rufen wir noch einmal Pedro an, um uns zu helfen.<\/p>\n<p>Wenn man davon ausgeht, dass Pedro sein aktuelles Gewicht mit 2875 kcal h\u00e4lt, wird er anfangen, 2675 kcal pro Tag zu sich zu nehmen, um Gewicht zu verlieren.<\/p>\n<p>Dabei handelt es sich um eine vorsichtige, aber intelligente Vorgehensweise, bei der lediglich eine Reduzierung von 200 Kcal pro Tag erfolgt.<\/p>\n<p>Je gr\u00f6\u00dfer Ihr anf\u00e4nglicher Schnitt ist, desto wahrscheinlicher ist es, dass Sie Kraft und Muskelmasse verlieren und Energieeinbr\u00fcche erleiden.<\/p>\n<p><strong>Reduzieren Sie in den ersten zwei Wochen zwischen 200 und 300 Kcal und werten Sie dann die Ergebnisse aus.<\/strong><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Fortschritt<\/strong><\/span><\/h2>\n<p>Um Ihre Fortschritte genauer einsch\u00e4tzen zu k\u00f6nnen, wiegen Sie sich vor der Kalorienreduktion und machen Sie ein paar Fotos.<\/p>\n<p>Sie k\u00f6nnen auch bestimmte K\u00f6rperteile wie Bauch oder Beine vermessen.<\/p>\n<p><strong>Lassen Sie sich vor allem nicht nur von der Waage leiten.<\/strong><\/p>\n<p>Welche Ergebnisse haben Sie nach zwei Wochen erzielt?<\/p>\n<p>Sie haben 1,5 kg abgenommen und im Spiegel Ergebnisse gesehen?<\/p>\n<p>Machen Sie weiter mit dem, was Sie tun.<\/p>\n<p>Sie haben kein Gewicht verloren und sehen im Spiegel keinen Unterschied?<\/p>\n<p>Reduzieren Sie weitere 100 oder 200 kcal.<\/p>\n<p><strong>Seien Sie vor allem geduldig und passen Sie sich schrittweise an.<\/strong><\/p>\n<p>Wenn Sie abnehmen, m\u00fcssen Sie letztendlich Ihre Kalorienzufuhr reduzieren oder ein Cardio-Training einf\u00fchren, um Ihr Gewicht zu senken.<\/p>\n<p><u>Denn je weniger Gewicht Sie haben, desto weniger Kalorien verbrennt Ihr K\u00f6rper.<\/u><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-37709\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\" alt=\"abnehmen\" width=\"960\" height=\"461\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-16x8.jpg 16w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Abschluss<\/strong><\/span><\/h2>\n<p>Beim Abnehmen geht es nicht darum, mit dem Essen aufzuh\u00f6ren, sondern darum, intelligent zu essen.<\/p>\n<p>Eine Sch\u00e4tzung der Kalorien zu haben, die Sie zu sich nehmen sollten, ist nicht nur n\u00fctzlich, um effizient Fett abzubauen, sondern auch, um m\u00f6glichst viel Muskelmasse zu erhalten.<\/p>\n<p><strong>Vergessen Sie nicht, dass es sich hierbei nur um Richtwerte handelt, da zu viele Faktoren Ihren Kalorienverbrauch beeinflussen k\u00f6nnen.<\/strong><\/p>\n<p>Verwenden Sie es als Leitfaden f\u00fcr die Zusammenstellung Ihrer Di\u00e4t und passen Sie diese entsprechend den Ergebnissen an, das ist das Wichtigste.<\/p>\n<p>Seien Sie vorsichtig, Sie m\u00fcssen kein Food-Sniper werden und \u00fcberm\u00e4\u00dfig rigoros und pr\u00e4zise sein, insbesondere wenn Sie keine Wettbewerbsziele haben.<\/p>\n<p>Wenn Ihre t\u00e4gliche Kalorienaufnahme 2500 betr\u00e4gt, ist es in Ordnung, wenn Sie an einem Tag 2400 und am n\u00e4chsten Tag 2600 essen.<\/p>\n<p><strong>Schlie\u00dflich ist es wichtig, diese Kalorien gut zu verteilen.<\/strong><\/p>\n<p>Wenn 90 % Ihrer Kalorien aus Kohlenhydraten bestehen, werden die Ergebnisse nicht gut sein.<\/p>\n<p><u>Sie ben\u00f6tigen ausreichend Eiwei\u00df, Kohlenhydrate und Fette.<\/u><\/p>\n<p>Um zu wissen, wie viel Protein Sie t\u00e4glich essen sollten <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">siehe diesen Artikel<\/a>, aber wenn Sie Zweifel haben, was Sie essen sollten, um Fett zu verlieren, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">komm hier vorbei<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Quantas calorias ingerir para perder peso Se o teu objetivo \u00e9 perder gordura, sabes que as calorias desempenham um papel fundamental. \u00c9 atrav\u00e9s do [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14311,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Calorias Essenciais: Estrat\u00e9gias para Perder Peso","_seopress_titles_desc":"Calcule as calorias certas para perder peso! 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