{"id":108,"date":"2013-12-20T21:51:13","date_gmt":"2013-12-20T21:51:13","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=108"},"modified":"2020-10-25T07:57:21","modified_gmt":"2020-10-25T07:57:21","slug":"calculer-les-calories-necessaires","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/calcular-as-calorias-necessarias\/","title":{"rendered":"Calculer les calories n\u00e9cessaires"},"content":{"rendered":"

Para conseguires ter bons resultados, n\u00e3o basta ir treinar, precisas tamb\u00e9m de uma boa dieta.<\/p>\n

Mas antes de construires a tua pr\u00f3pria dieta, precisas de duas coisas.<\/p>\n

Primeiro precisas de definir qual \u00e9 o teu objetivo.<\/strong><\/p>\n

Vous souhaitez gagner de la masse musculaire ou perdre du poids ?<\/p>\n

Ensuite, dans le but d\u00e9fini, vous devez savoir combien de calories<\/a> vous devez ing\u00e9rer pour atteindre votre objectif.<\/p>\n

S\u00f3 depois de saber quantas calorias precisas \u00e9 que consegues elaborar uma alimenta\u00e7\u00e3o eficaz para conseguires os resultados que pretendes.<\/p>\n

Vamos come\u00e7ar.<\/u><\/p>\n

Equa\u00e7\u00e3o de Mifflin-St Jeor<\/strong><\/h2>\n

A equa\u00e7\u00e3o de Mifflin-St Jeor \u00e9 uma f\u00f3rmula simples para\u00a0calcular\u00a0o teu metabolismo basal.<\/p>\n

O metabolismo basal corresponde \u00e1s calorias que o teu corpo necessita para se manter em funcionamento de forma saud\u00e1vel.<\/p>\n

No entanto, n\u00e3o tem em conta a\u00a0tua atividade di\u00e1ria, e por isso, \u00e9 apenas parte\u00a0da hist\u00f3ria.<\/p>\n

Comment calculer le m\u00e9tabolisme basal ?<\/strong><\/h2>\n

A f\u00f3rmula para calcular o teu metabolismo basal difere ligeiramente entre homem e mulher.<\/p>\n

Fica em baixo a f\u00f3rmula utilizada para cada um.<\/p>\n

Homme<\/strong><\/p>\n

(10 x Peso corporal) + (6.25 x Altura) – (5 x Idade) + 5 = Metabolismo Basal<\/p>\n

Femme<\/strong><\/p>\n

(10 x Peso corporal) + (6.25 x Altura) – (5 x Idade) – 161 = Metabolismo Basal<\/p>\n

Exemple<\/strong><\/p>\n

Manuel mesure 1,80 m, p\u00e8se 60 kg et a 23 ans.<\/p>\n

Ele apercebe-se da import\u00e2ncia da alimenta\u00e7\u00e3o para conseguir bons resultados, e por isso, decide calcular quantas calorias precisa diariamente.<\/p>\n

A conta para o Manuel \u00e9 a seguinte.<\/strong><\/p>\n

(10 x 60) + (6.25 x 180) – (5 x 23) + 5<\/p>\n

600 + 1125 – 115 + 5 = 1615<\/p>\n

Portanto, o metabolismo basal do Manuel s\u00e3o 1615 Kcal.<\/strong><\/p>\n

No entanto, isto \u00e9 apenas o valor para o Manuel manter o seu organismo em funcionamento, nas condi\u00e7\u00f5es m\u00ednimas.<\/p>\n

Isto s\u00e3o as calorias que o seu corpo gasta sem o Manuel sair da cama.<\/p>\n

Ou seja, precisamos de fazer mais uns c\u00e1lculos.<\/u><\/p>\n

\"Apprenez<\/a><\/p>\n

Niveau d'activit\u00e9<\/strong><\/h2>\n

Depois de calculares o teu metabolismo basal, precisas de ter em conta o teu n\u00edvel de actividade di\u00e1ria.<\/p>\n

Se ingerires apenas as calorias do teu metabolismo basal, o resultado \u00e9 simples.<\/p>\n

Vous perdrez du poids.<\/p>\n

Utiliza a tabela em baixo para calcular o n\u00famero de calorias necess\u00e1rias para manter o teu peso actual.<\/p>\n\n\n\n\n\n\n\n\n
\n

Niveau d'activit\u00e9<\/b><\/span><\/p>\n<\/td>\n

\n

Multiplicateur<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Pouco ou nenhum exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n

\n

1.2<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Exerc\u00edcio leve (1 a 3 vezes por semana)<\/b><\/span><\/p>\n<\/td>\n

\n

1 375<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Exerc\u00edcio moderado (3 a 5 vezes por semana)<\/b><\/span><\/p>\n<\/td>\n

\n

1,55<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Exerc\u00edcio Intenso (6 a 7 vezes por semana)<\/b><\/span><\/p>\n<\/td>\n

\n

1 725<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Intensidade m\u00e1xima (Duas vezes por dia, etc)<\/b><\/span><\/p>\n<\/td>\n

\n

1.9<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Deves utilizar o valor do teu metabolismo basal, e multiplicar pelo n\u00famero que corresponde ao teu tipo de actividade.<\/strong><\/p>\n

A tabela baseia-se no n\u00edvel de exerc\u00edcio, mas \u00e9 importante ter em conta tamb\u00e9m o teu dia a dia.<\/p>\n

Se treinares apenas duas vezes por semana, mas o teu trabalho for extremamente desgastante a n\u00edvel f\u00edsico, deves usar um multiplicador mais alto.<\/p>\n

Se por outro lado treinas cinco vezes por semana, mas passas o resto do dia a dormir, podes usar um n\u00famero mais baixo.<\/p>\n

Dans le cas de Manuel, il s'entra\u00eene quatre fois par semaine et va \u00e0 l'universit\u00e9 pendant la journ\u00e9e.<\/p>\n

Olhando para a tabela, o c\u00e1lculo correcto seria.<\/p>\n

1615 x 1,55 = 2503 Kcal<\/p>\n

Pour maintenir son poids actuel, Manuel devrait ing\u00e9rer environ 2 503 Kcal par jour.<\/u><\/p>\n

\"Apprenez<\/a><\/p>\n

Prendre ou perdre du poids<\/strong><\/h2>\n

Agora que j\u00e1 sabes quantas calorias precisas para manter o teu peso actual, falta o \u00faltimo passo.<\/p>\n

Si vous souhaitez gagner de la masse musculaire, vous devez ajouter des calories.<\/p>\n

Si, au contraire, votre objectif est de perdre de la graisse, vous devez r\u00e9duire les calories.<\/p>\n

Appelons \u00e0 nouveau Manuel pour illustrer comment proc\u00e9der.<\/strong><\/p>\n

Si Manuel voulait gagner de la masse musculaire, il devrait prendre ses 2503 kcal et ajouter 300 kcal.<\/p>\n

Autrement dit, votre r\u00e9gime de prise de masse musculaire serait constitu\u00e9 d\u2019environ 2803 kcal.<\/p>\n

Se por outro lado o objetivo do Manuel fosse perder peso, iria retirar 300 kcal ao valor necess\u00e1rio para manter o seu peso actual.<\/p>\n

Autrement dit, pour perdre du poids, le r\u00e9gime de Manuel contiendrait environ 2203 kcal.<\/u><\/p>\n

Notes finales<\/strong><\/h2>\n

Estes c\u00e1lculos oferecem valores aproximados, mas n\u00e3o valores exactos.<\/p>\n

Deves usar estes n\u00fameros\u00a0como base para constru\u00edres a tua dieta, mas tamb\u00e9m \u00e9 importante observares os resultados que eles te d\u00e3o.<\/strong><\/p>\n

Se ao fim de tr\u00eas semanas n\u00e3o est\u00e1s a conseguir ganhar peso com estes valores, deves aumentar as calorias.<\/p>\n

Se por outro lado, ao fim de tr\u00eas semanas n\u00e3o est\u00e1s a conseguir perder peso, ent\u00e3o deves reduzir.<\/p>\n

N\u00e3o te esque\u00e7as tamb\u00e9m de usar quantidades adequadas de cada macronutriente para conseguires estas mesmas calorias.<\/u><\/p>\n

Notre article de quelle quantit\u00e9 de prot\u00e9ines ai-je besoin par jour<\/a> d\u00e1-te uma ajuda nesse assunto.<\/p>","protected":false},"excerpt":{"rendered":"

Para conseguires ter bons resultados, n\u00e3o basta ir treinar, precisas tamb\u00e9m de uma boa dieta. Mas antes de construires a tua pr\u00f3pria dieta, precisas de […]<\/p>\n","protected":false},"author":1218,"featured_media":30950,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Calcular Calorias: Guia Essencial para Tua Dieta","_seopress_titles_desc":"Descobre como calcular calorias para dieta eficaz com a f\u00f3rmula de Mifflin-St Jeor e atingir os teus objetivos. 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%e5%bf%85%e8%a6%81%e3%81%aa%e3%82%ab%e3%83%ad%e3%83%aa%e3%83%bc%e3%82%92%e8%a8%88%e7%ae%97%e3%81%99%e3%82%8b<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:99:\"\u826f\u3044\u7d50\u679c\u3092\u5f97\u308b\u305f\u3081\u306b\u306f\u3001\u7df4\u7fd2\u306b\u884c\u304f\u3060\u3051\u3067\u306a\u304f\u3001\u826f\u3044\u98df\u4e8b\u3082\u5fc5\u8981\u3067\u3059\u3002\";s:8:\"focus_kw\";s:36:\"\u5fc5\u8981\u306a\u30ab\u30ed\u30ea\u30fc\u3092\u8a08\u7b97\u3059\u308b\";}s:5:\"score\";i:0;s:3:\"msg\";s:129:\"Bad, the focus keyword \u5fc5\u8981\u306a\u30ab\u30ed\u30ea\u30fc\u3092\u8a08\u7b97\u3059\u308b<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content (frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:106:\"Bad, the page content contains 114 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:95:\"Great, the page content has 2 images and 2 images contains your focus keyword in alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 21 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 5 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 4 <h1>, 1 <h2>, 0 <h3> subheading tags and 0 <h1>, 0 <h2>, 0 <h3> subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 3 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:114;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:144:\"Bad, keyword density is 0%, because the focus keyword \u5fc5\u8981\u306a\u30ab\u30ed\u30ea\u30fc\u3092\u8a08\u7b97\u3059\u308b<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["35.0"],"slim_seo":["a:2:{s:5:\"title\";s:33:\"Calcular as calorias necess\u00e1rias\";s:11:\"description\";s:152:\"Aprende a calcular as calorias necess\u00e1rias para a tua dieta, seja ela de ganho de massa muscular, perda de peso ou simplesmente para manter o seu peso.\";}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["Queres fazer uma dieta mas n\u00e3o sabes quantas calorias deves usar para o teu objetivo? Est\u00e1s no s\u00edtio certo."],"_lwptoc_settings":["a:3:{s:5:\"depth\";i:2;s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["

Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>