{"id":5153,"date":"2026-11-14T11:10:18","date_gmt":"2026-11-14T10:10:18","guid":{"rendered":"https:\/\/svmarija.com\/kalkulator-kalorija\/"},"modified":"2026-11-14T11:11:26","modified_gmt":"2026-11-14T10:11:26","slug":"kalkulator-kalorija","status":"publish","type":"post","link":"https:\/\/svmarija.com\/en\/kalkulator-kalorija\/","title":{"rendered":"Kalkulator kalorija i kalorijski deficit: koliko jesti za mr\u0161avljenje"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Koliko kalorija trebate jesti da biste smr\u0161avjeli? Upi\u0161ite svoje podatke u kalkulator ispod i dobit \u0107ete dnevnu potrebu za odr\u017eavanje te\u017eine, preporu\u010deni unos za mr\u0161avljenje i koliko proteina trebate. Ispod kalkulatora obja\u0161njavamo \u0161to je kalorijski deficit i kako ga postaviti da ne gubite mi\u0161i\u0107e ni \u017eivce.<\/p>\n\n\n\n<div class=\"mbkal\" id=\"mbkal\">\n<style>\n.mbkal{--t:#0ABAB5;--tk:#067A76;--a:#202624;--m:#5B6B69;--bd:#DCEBEA;--bg:#F4FAFA;font-family:inherit;color:var(--a);background:var(--bg);border:1px solid var(--bd);border-radius:20px;padding:22px;margin:8px 0 28px;font-size:17px}\n.mbkal h3{margin:0 0 14px;font-size:22px}\n.mbkal-g{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}\n.mbkal label{display:flex;flex-direction:column;gap:6px;font-weight:600;font-size:16px}\n.mbkal input,.mbkal select{font:inherit;font-size:17px;padding:11px 12px;border:1px solid var(--bd);border-radius:12px;background:#fff;color:var(--a);width:100%;box-sizing:border-box}\n.mbkal-sx{display:flex;gap:8px}\n.mbkal-sx button{flex:1;font:inherit;font-size:17px;padding:11px;border-radius:12px;border:1px solid var(--bd);background:#fff;color:var(--a);cursor:pointer}\n.mbkal-sx button[aria-pressed=true]{background:var(--t);border-color:var(--t);color:#fff;font-weight:700}\n.mbkal-full{grid-column:1\/-1}\n.mbkal-go{margin-top:16px;width:100%;font:inherit;font-size:18px;font-weight:700;padding:14px;border:0;border-radius:999px;background:var(--t);color:#fff;cursor:pointer}\n.mbkal-out{margin-top:20px;display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}\n.mbkal-c{background:#fff;border:1px solid var(--bd);border-radius:16px;padding:14px 16px}\n.mbkal-c b{display:block;font-size:26px;color:var(--tk);font-variant-numeric:tabular-nums}\n.mbkal-c span{color:var(--m);font-size:16px}\n.mbkal-hl{background:var(--tk);border-color:var(--tk)}\n.mbkal-hl b,.mbkal-hl span{color:#fff}\n.mbkal-note{grid-column:1\/-1;color:var(--m);font-size:16px;margin:0}\n.mbkal-warn{grid-column:1\/-1;background:#FFF6E5;border:1px solid #F3D9A4;border-radius:12px;padding:10px 14px;font-size:16px;margin:0}\n@media(max-width:600px){.mbkal-g,.mbkal-out{grid-template-columns:1fr}}\n<\/style>\n<h3>Kalkulator kalorija za mr\u0161avljenje<\/h3>\n<form class=\"mbkal-f\" onsubmit=\"return false\">\n<div class=\"mbkal-g\">\n<div class=\"mbkal-full\"><span style=\"font-weight:600;font-size:16px\">Spol<\/span><div class=\"mbkal-sx\" role=\"group\" aria-label=\"Spol\"><button type=\"button\" data-sx=\"z\" aria-pressed=\"true\">\u017dena<\/button><button type=\"button\" data-sx=\"m\" aria-pressed=\"false\">Mu\u0161karac<\/button><\/div><\/div>\n<label>Dob (godine)<input id=\"mbk-dob\" type=\"number\" inputmode=\"numeric\" min=\"18\" max=\"90\" value=\"40\"><\/label>\n<label>Visina (cm)<input id=\"mbk-vis\" type=\"number\" inputmode=\"numeric\" min=\"140\" max=\"220\" value=\"168\"><\/label>\n<label>Te\u017eina (kg)<input id=\"mbk-tez\" type=\"number\" inputmode=\"decimal\" min=\"40\" max=\"250\" step=\"0.1\" value=\"75\"><\/label>\n<label>Ciljna te\u017eina (kg, neobavezno)<input id=\"mbk-cilj\" type=\"number\" inputmode=\"decimal\" min=\"40\" max=\"250\" step=\"0.1\" placeholder=\"npr. 68\"><\/label>\n<label class=\"mbkal-full\">Aktivnost<select id=\"mbk-akt\">\n<option value=\"1.2\">Uglavnom sjedim, malo kretanja<\/option>\n<option value=\"1.375\" selected>Lagano aktivno: \u0161etnja ili trening 1\u20133 puta tjedno<\/option>\n<option value=\"1.55\">Umjereno aktivno: trening 3\u20135 puta tjedno<\/option>\n<option value=\"1.725\">Vrlo aktivno: trening 6\u20137 puta tjedno<\/option>\n<option value=\"1.9\">Fizi\u010dki posao i svakodnevni trening<\/option>\n<\/select><\/label>\n<\/div>\n<button type=\"submit\" class=\"mbkal-go\" id=\"mbk-go\">Izra\u010dunaj<\/button>\n<\/form>\n<div class=\"mbkal-out\" id=\"mbk-out\" aria-live=\"polite\"><\/div>\n<script>\n(function(){\nvar root=document.getElementById('mbkal'),sx='z';\nroot.querySelectorAll('[data-sx]').forEach(function(b){b.addEventListener('click',function(){sx=b.getAttribute('data-sx');root.querySelectorAll('[data-sx]').forEach(function(x){x.setAttribute('aria-pressed',String(x===b))});calc();});});\nfunction n(id){return parseFloat(String(document.getElementById(id).value).replace(',','.'));}\nfunction f(v){return Math.round(v).toLocaleString('hr-HR');}\nfunction card(v,l,hl){return '<div class=\"mbkal-c'+(hl?' mbkal-hl':'')+'\"><b>'+v+'<\/b><span>'+l+'<\/span><\/div>';}\nfunction calc(){\nvar a=n('mbk-dob'),h=n('mbk-vis'),w=n('mbk-tez'),g=n('mbk-cilj'),k=parseFloat(document.getElementById('mbk-akt').value),o=document.getElementById('mbk-out');\nvar bad=!(a>=18)||a>90||!(h>=140)||h>220||!(w>=40)||w>250;\nif(bad){o.innerHTML='<p class=\"mbkal-warn\">Upi\u0161ite dob od 18 do 90 godina, visinu u centimetrima i te\u017einu u kilogramima.<\/p>';return;}\nvar bmr=10*w+6.25*h-5*a+(sx==='m'?5:-161),tdee=bmr*k,min=sx==='m'?1500:1200;\nvar cut5=Math.max(tdee-500,min),cut3=Math.max(tdee-300,min);\nvar html=card(f(tdee)+' kcal','za odr\u017eavanje te\u017eine')+card(f(cut5)+' kcal','za mr\u0161avljenje, oko 0,5 kg tjedno',true)+card(f(cut3)+' kcal','bla\u017ee mr\u0161avljenje, oko 0,3 kg tjedno')+card(f(1.2*w)+'\u2013'+f(1.6*w)+' g','proteina dnevno')+card(f(bmr)+' kcal','bazalni metabolizam (u mirovanju)');\nif(g>=40){if(g<w){var kg=w-g,wk=Math.ceil(kg*7700\/((tdee-cut5)*7));html+=card(wk+' tj.','do cilja od '+String(g).replace('.',',')+' kg, otprilike');}}\nif(tdee-500<min)html+='<p class=\"mbkal-warn\">Deficit od 500 kcal spustio bi vas ispod '+f(min)+' kcal. Ne idite ni\u017ee bez nutricionista ili lije\u010dnika; radije dodajte kretanje.<\/p>';\nhtml+='<p class=\"mbkal-note\">Izra\u010dun koristi Mifflin-St Jeor formulu i procjenu aktivnosti. To je polazna to\u010dka, a ne to\u010dna mjera: pratite prosjek te\u017eine kroz 2\u20133 tjedna i prilagodite unos. Kod bolesti, trudno\u0107e ili dojenja posavjetujte se s lije\u010dnikom.<\/p>';\no.innerHTML=html;}\ndocument.getElementById('mbk-go').addEventListener('click',calc);\n['mbk-dob','mbk-vis','mbk-tez','mbk-cilj','mbk-akt'].forEach(function(id){document.getElementById(id).addEventListener('change',calc);});\ncalc();\n})();\n<\/script>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u0160to je kalorijski deficit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kalorijski deficit zna\u010di da unosite manje energije nego \u0161to tijelo potro\u0161i. Razliku tijelo uzima iz zaliha, ve\u0107inom iz masnog tkiva. Bez deficita nema mr\u0161avljenja, bez obzira na vrstu dijete. Niskougljikohidratna prehrana, isprekidani post ili brojanje kalorija samo su razli\u010diti na\u010dini da se deficit postigne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Koliki deficit je pravi<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>300 kcal dnevno:<\/strong> blago, oko 0,3 kg tjedno. Dobro za zadnjih nekoliko kilograma i za ljude koji puno treniraju.<\/li><li><strong>500 kcal dnevno:<\/strong> oko 0,5 kg tjedno. Za ve\u0107inu ljudi najbolji omjer brzine i odr\u017eivosti.<\/li><li><strong>Vi\u0161e od 750 kcal dnevno:<\/strong> br\u017ee, ali vi\u0161e gladi, umora i gubitka mi\u0161i\u0107a. Rje\u0111e se odr\u017ei i \u010de\u0161\u0107e zavr\u0161i vra\u0107anjem kilograma.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u017dene obi\u010dno ne bi trebale i\u0107i ispod oko 1.200 kcal, a mu\u0161karci ispod oko 1.500 kcal dnevno bez nadzora stru\u010dnjaka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kako posti\u0107i deficit bez brojanja svakog zalogaja<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Izbacite ili smanjite teku\u0107e kalorije: sokove, zasla\u0111ene napitke i alkohol.<\/li><li>U svaki obrok stavite izvor proteina i pola tanjura povr\u0107a.<\/li><li>Ulje mjerite \u017elicom, a ne \u201eod oka\u201d.<\/li><li>Dodajte 2.000 do 3.000 koraka dnevno.<\/li><li>Prva dva tjedna zapisujte \u0161to jedete. Ve\u0107ina ljudi tako otkrije gdje im odlaze kalorije, pa poslije vi\u0161e ne treba brojati.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Za\u0161to kalkulator nije savr\u0161en<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Formula daje prosjek za ljude va\u0161e dobi, visine i te\u017eine. Stvarna potro\u0161nja mo\u017ee biti 10 do 15 % vi\u0161a ili ni\u017ea. Zato rezultat uzmite kao polazi\u0161te: dr\u017eite se izra\u010dunatog unosa dva do tri tjedna, pratite prosjek te\u017eine i prilagodite unos za 100 do 200 kcal ako se ni\u0161ta ne mijenja. Nakon svakih 5 do 7 izgubljenih kilograma izra\u010dunajte ponovno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cijeli plan mr\u0161avljenja, od prehrane i treninga do plata i ko\u017ee nakon mr\u0161avljenja, opisali smo u vodi\u010du <a href=\"https:\/\/svmarija.com\/mrsavljenje\/\">Mr\u0161avljenje: kako smr\u0161aviti zdravo i trajno<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cesta pitanja<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kalorija dnevno za mr\u0161avljenje?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Otprilike 300 do 500 kcal manje od va\u0161e dnevne potro\u0161nje. Za mnoge \u017eene to je izme\u0111u 1.400 i 1.800 kcal, a za mu\u0161karce izme\u0111u 1.800 i 2.300 kcal, ovisno o veli\u010dini i aktivnosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kalorija ima kilogram masno\u0107e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Oko 7.700 kcal. Deficit od 500 kcal dnevno zato daje pribli\u017eno 0,5 kg tjedno.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160to ako jedem malo, a ne mr\u0161avim?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Naj\u010de\u0161\u0107e se kalorije podcjenjuju za 20 do 40 %, ili zadr\u017eavanje vode skriva gubitak masno\u0107e. Zapi\u0161ite sve \u0161to pojedete dva tjedna i pratite prosjek te\u017eine. Ako se i dalje ni\u0161ta ne mijenja, provjerite \u0161titnja\u010du i lijekove kod lije\u010dnika.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalkulator kalorija za mr\u0161avljenje: dnevna potro\u0161nja, unos za deficit i proteini. \u0160to je kalorijski deficit, koliki je pravi i kako ga posti\u0107i.<\/p>","protected":false},"author":1,"featured_media":3135,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5153","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts\/5153","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/comments?post=5153"}],"version-history":[{"count":1,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts\/5153\/revisions"}],"predecessor-version":[{"id":5154,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts\/5153\/revisions\/5154"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/media\/3135"}],"wp:attachment":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/media?parent=5153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/categories?post=5153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/tags?post=5153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}