{"id":403,"date":"2024-08-27T11:07:54","date_gmt":"2024-08-27T11:07:54","guid":{"rendered":"https:\/\/cookieorbit.com\/?p=403"},"modified":"2024-08-27T11:07:57","modified_gmt":"2024-08-27T11:07:57","slug":"hur-manga-kalorier-branner-man-per-dag-utan-traning","status":"publish","type":"post","link":"https:\/\/cookieorbit.com\/sv\/kost\/hur-manga-kalorier-branner-man-per-dag-utan-traning\/","title":{"rendered":"Hur m\u00e5nga kalorier br\u00e4nner man per dag utan tr\u00e4ning?"},"content":{"rendered":"\n

En klassisk fr\u00e5ga m\u00e5nga av oss st\u00e4ller oss sj\u00e4lva i hopp om att svaret ska vara orimligt h\u00f6gt…
Men n\u00e4r vi talar om hur m\u00e5nga kalorier en person br\u00e4nner per dag utan tr\u00e4ning, talar vi om den basala \u00e4mnesoms\u00e4ttningen (BMR, Basal Metabolic Rate). BMR representerar m\u00e4ngden energi (i form av kalorier) som kroppen beh\u00f6ver f\u00f6r att uppr\u00e4tth\u00e5lla grundl\u00e4ggande funktioner s\u00e5som andning, blodcirkulation och kroppstemperatur n\u00e4r man \u00e4r i vila.<\/p>\n\n\n\n

BMR p\u00e5verkas av flera faktorer, inklusive \u00e5lder, k\u00f6n, vikt, l\u00e4ngd och kroppssammans\u00e4ttning. Det finns \u00e4ven olika formler f\u00f6r att ber\u00e4kna BMR, s\u00e5som Harris-Benedict ekvationen, som tar h\u00e4nsyn till dessa faktorer. H\u00e4r f\u00f6ljer en tabell som illustrerar genomsnittliga BMR-v\u00e4rden f\u00f6r olika grupper.<\/p>\n\n\n\n

Genomsnittlig basal \u00e4mnesoms\u00e4ttning (BMR) per dag<\/h2>\n\n\n\n
Kategori<\/strong><\/th>\u00c5lder (\u00e5r)<\/strong><\/th>Vikt (kg)<\/strong><\/th>L\u00e4ngd (cm)<\/strong><\/th>BMI<\/strong><\/th>BMR (Kalorier\/dag)<\/strong><\/th><\/tr><\/thead>
M\u00e4n<\/strong><\/td>18-30<\/td>70<\/td>175<\/td>22.9<\/td>1,750<\/td><\/tr>
M\u00e4n<\/strong><\/td>31-50<\/td>80<\/td>175<\/td>26.1<\/td>1,710<\/td><\/tr>
M\u00e4n<\/strong><\/td>51+<\/td>85<\/td>175<\/td>27.8<\/td>1,650<\/td><\/tr>
Kvinnor<\/strong><\/td>18-30<\/td>60<\/td>165<\/td>22.0<\/td>1,400<\/td><\/tr>
Kvinnor<\/strong><\/td>31-50<\/td>65<\/td>165<\/td>23.9<\/td>1,360<\/td><\/tr>
Kvinnor<\/strong><\/td>51+<\/td>70<\/td>165<\/td>25.7<\/td>1,300<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Hur BMR ber\u00e4knas<\/h2>\n\n\n\n

F\u00f6r att f\u00f6rst\u00e5 tabellen b\u00e4ttre kan vi kort beskriva hur BMR ber\u00e4knas. Harris-Benedict ekvationen, en av de vanligaste metoderna, ber\u00e4knas olika beroende p\u00e5 k\u00f6n:<\/p>\n\n\n\n

F\u00f6r m\u00e4n:<\/strong><\/p>\n\n\n\n\n \n BMR<\/mi>\n =<\/mo>\n 88.362<\/mn>\n +<\/mo>\n (<\/mo>\n 13.397<\/mn>\n ×<\/mo>\n vikt<\/mi>\n  <\/mo>\n i<\/mi>\n  <\/mo>\n kg<\/mi>\n )<\/mo>\n +<\/mo>\n (<\/mo>\n 4.799<\/mn>\n ×<\/mo>\n l\u00e4ngd<\/mi>\n  <\/mo>\n i<\/mi>\n  <\/mo>\n cm<\/mi>\n )<\/mo>\n −<\/mo>\n (<\/mo>\n 5.677<\/mn>\n ×<\/mo>\n \u00e5lder<\/mi>\n  <\/mo>\n i<\/mi>\n  <\/mo>\n \u00e5r<\/mi>\n )<\/mo>\n <\/mrow>\n<\/math>\n\n\n\n
<\/div>\n\n\n\n

F\u00f6r kvinnor:<\/strong><\/p>\n\n\n\n\n \n BMR<\/mi>\n =<\/mo>\n 447.593<\/mn>\n +<\/mo>\n (<\/mo>\n 9.247<\/mn>\n ×<\/mo>\n vikt<\/mi>\n  <\/mo>\n i<\/mi>\n  <\/mo>\n kg<\/mi>\n )<\/mo>\n +<\/mo>\n (<\/mo>\n 3.098<\/mn>\n ×<\/mo>\n l\u00e4ngd<\/mi>\n  <\/mo>\n i<\/mi>\n  <\/mo>\n cm<\/mi>\n )<\/mo>\n −<\/mo>\n (<\/mo>\n 4.330<\/mn>\n ×<\/mo>\n \u00e5lder<\/mi>\n  <\/mo>\n i<\/mi>\n  <\/mo>\n \u00e5r<\/mi>\n )<\/mo>\n <\/mrow>\n<\/math>\n\n\n\n
<\/div>\n\n\n\n

Faktorer som p\u00e5verkar BMR<\/h3>\n\n\n\n
    \n
  1. \u00c5lder<\/strong>: \u00c4ldre personer tenderar att ha l\u00e4gre BMR eftersom muskelmassan minskar med \u00e5ldern, vilket minskar energif\u00f6rbrukningen.<\/li>\n\n\n\n
  2. K\u00f6n<\/strong>: M\u00e4n har generellt h\u00f6gre BMR \u00e4n kvinnor p\u00e5 grund av h\u00f6gre muskelmassa.<\/li>\n\n\n\n
  3. Vikt och L\u00e4ngd<\/strong>: Ju st\u00f6rre kropp, desto mer energi kr\u00e4vs f\u00f6r att uppr\u00e4tth\u00e5lla grundl\u00e4ggande funktioner.<\/li>\n\n\n\n
  4. Kroppssammans\u00e4ttning<\/strong>: Personer med mer muskler br\u00e4nner fler kalorier \u00e4ven i vila.<\/li>\n<\/ol>\n\n\n\n

    Vad betyder detta i praktiken?<\/h3>\n\n\n\n

    Att k\u00e4nna till sitt BMR kan hj\u00e4lpa en att f\u00f6rst\u00e5 hur m\u00e5nga kalorier man beh\u00f6ver f\u00f6r att bibeh\u00e5lla sin nuvarande vikt utan att tr\u00e4na. F\u00f6r att g\u00e5 ner i vikt beh\u00f6ver man konsumera f\u00e4rre kalorier \u00e4n sitt BMR, medan man beh\u00f6ver konsumera mer om man vill g\u00e5 upp i vikt.<\/p>\n\n\n\n

    Det \u00e4r viktigt att komma ih\u00e5g att BMR bara \u00e4r en del av den totala dagliga energif\u00f6rbrukningen (TDEE, Total Daily Energy Expenditure). TDEE inkluderar ocks\u00e5 kalorier som br\u00e4nns genom fysiska aktiviteter, \u00e4ven om det bara \u00e4r vardagliga sysslor.<\/p>\n\n\n\n

    Hur m\u00e5nga kalorier ska jag \u00e4ta per dag?<\/h2>\n\n\n\n

    Att veta hur m\u00e5nga kalorier du ska \u00e4ta per dag beror p\u00e5 dina personliga m\u00e5l och livsstil. De faktorer som p\u00e5verkar detta inkluderar din basala \u00e4mnesoms\u00e4ttning (BMR), din dagliga aktivitetsniv\u00e5, och huruvida du vill bibeh\u00e5lla, minska eller \u00f6ka i vikt.<\/p>\n\n\n\n

    Total Daily Energy Expenditure (TDEE)<\/h3>\n\n\n\n

    F\u00f6r att ta reda p\u00e5 hur m\u00e5nga kalorier du ska \u00e4ta per dag beh\u00f6ver du k\u00e4nna till din Total Daily Energy Expenditure (TDEE). TDEE \u00e4r en uppskattning av hur m\u00e5nga kalorier du br\u00e4nner dagligen n\u00e4r du tar h\u00e4nsyn till b\u00e5de din BMR och ditt dagliga aktivitetsniv\u00e5. Formeln ser ut s\u00e5 h\u00e4r:<\/p>\n\n\n\n\n \n TDEE<\/mi>\n =<\/mo>\n BMR<\/mi>\n ×<\/mo>\n Aktivitetsfaktor<\/mtext>\n <\/mrow>\n<\/math>\n\n\n\n
    <\/div>\n\n\n\n

    Aktivitetsfaktorn varierar beroende p\u00e5 hur aktiv du \u00e4r:<\/p>\n\n\n\n

    Aktivitetsniv\u00e5<\/strong><\/th>Beskrivning<\/strong><\/th>Aktivitetsfaktor<\/strong><\/th><\/tr><\/thead>
    Mycket l\u00e5g<\/td>S\u00e4ngliggande, v\u00e4ldigt lite eller ingen aktivitet<\/td>1.2<\/td><\/tr>
    L\u00e5g<\/td>Stillasittande arbete, lite eller ingen motion<\/td>1.375<\/td><\/tr>
    M\u00e5ttlig<\/td>L\u00e4tt motion (1-3 dagar\/vecka)<\/td>1.55<\/td><\/tr>
    H\u00f6g<\/td>M\u00e5ttlig motion (3-5 dagar\/vecka)<\/td>1.725<\/td><\/tr>
    Mycket h\u00f6g<\/td>Intensiv motion dagligen eller fysiskt kr\u00e4vande jobb<\/td>1.9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Exempel p\u00e5 ber\u00e4kning av TDEE<\/h3>\n\n\n\n

    Anta att vi har en kvinna som \u00e4r 30 \u00e5r gammal, v\u00e4ger 65 kg, \u00e4r 165 cm l\u00e5ng och har en m\u00e5ttlig aktivitetsniv\u00e5. F\u00f6rst ber\u00e4knar vi hennes BMR:<\/p>\n\n\n\n\n \n BMR<\/mi>\n =<\/mo>\n 447.593<\/mn>\n +<\/mo>\n (<\/mo>\n 9.247<\/mn>\n ×<\/mo>\n 65<\/mn>\n )<\/mo>\n +<\/mo>\n (<\/mo>\n 3.098<\/mn>\n ×<\/mo>\n 165<\/mn>\n )<\/mo>\n −<\/mo>\n (<\/mo>\n 4.330<\/mn>\n ×<\/mo>\n 30<\/mn>\n )<\/mo>\n ≈<\/mo>\n 1,432<\/mn>\n kalorier\/dag<\/mtext>\n <\/mrow>\n<\/math>\n\n\n\n
    <\/div>\n\n\n\n

    Med en aktivitetsfaktor p\u00e5 1.55 (m\u00e5ttlig motion) blir hennes TDEE:<\/p>\n\n\n\n\n \n TDEE<\/mi>\n =<\/mo>\n 1,432<\/mn>\n ×<\/mo>\n 1.55<\/mn>\n ≈<\/mo>\n 2,220<\/mn>\n kalorier\/dag<\/mtext>\n <\/mrow>\n<\/math>\n\n\n\n
    <\/div>\n\n\n\n

    Det betyder att hon b\u00f6r konsumera ungef\u00e4r 2,220 kalorier per dag f\u00f6r att bibeh\u00e5lla sin vikt.<\/p>\n\n\n\n

    Hur m\u00e5nga kalorier f\u00f6r att g\u00e5 ner eller upp i vikt?<\/h3>\n\n\n\n

    Om ditt m\u00e5l \u00e4r att g\u00e5 ner i vikt, m\u00e5ste du skapa ett kaloriunderskott, vilket betyder att du beh\u00f6ver \u00e4ta f\u00e4rre kalorier \u00e4n din TDEE. Generellt sett motsvarar ett underskott p\u00e5 cirka 500 kalorier per dag ungef\u00e4r ett halvt kilo viktminskning per vecka.<\/p>\n\n\n\n

    Om vi anv\u00e4nder exemplet ovan, och kvinnan vill g\u00e5 ner i vikt:<\/p>\n\n\n\n\n \n Kalorier f\u00f6r viktminskning<\/mtext>\n =<\/mo>\n 2,220<\/mn>\n −<\/mo>\n 500<\/mn>\n ≈<\/mo>\n 1,720<\/mn>\n kalorier\/dag<\/mtext>\n <\/mrow>\n<\/math>\n\n\n\n
    <\/div>\n\n\n\n

    Vill hon d\u00e4remot g\u00e5 upp i vikt, beh\u00f6ver hon skapa ett kalori\u00f6verskott, vilket inneb\u00e4r att hon m\u00e5ste \u00e4ta fler kalorier \u00e4n sin TDEE:<\/p>\n\n\n\n\n \n Kalorier f\u00f6r vikt\u00f6kning<\/mtext>\n =<\/mo>\n 2,220<\/mn>\n +<\/mo>\n 500<\/mn>\n ≈<\/mo>\n 2,720<\/mn>\n kalorier\/dag<\/mtext>\n <\/mrow>\n<\/math>\n\n\n\n
    <\/div>\n\n\n\n

    Anpassa kaloriintaget efter dina m\u00e5l<\/h3>\n\n\n\n

    Din dagliga kalorikonsumtion b\u00f6r justeras efter dina specifika m\u00e5l:<\/p>\n\n\n\n

      \n
    1. Bibeh\u00e5lla Vikt<\/strong>: \u00c4t s\u00e5 m\u00e5nga kalorier som motsvarar din TDEE.<\/li>\n\n\n\n
    2. G\u00e5 Ner i Vikt<\/strong>: Skapa ett kaloriunderskott p\u00e5 cirka 500 kalorier per dag f\u00f6r att f\u00f6rlora cirka 0,5 kg per vecka.<\/li>\n\n\n\n
    3. G\u00e5 Upp i Vikt<\/strong>: Skapa ett kalori\u00f6verskott p\u00e5 cirka 500 kalorier per dag f\u00f6r att g\u00e5 upp cirka 0,5 kg per vecka.<\/li>\n<\/ol>\n\n\n\n

      Rekommenderat dagligt kaloriintag<\/h3>\n\n\n\n
      Kategori<\/strong><\/th>\u00c5lder (\u00e5r)<\/strong><\/th>Vikt (kg)<\/strong><\/th>L\u00e4ngd (cm)<\/strong><\/th>Aktivitetsniv\u00e5<\/strong><\/th>Kalorier f\u00f6r Bibeh\u00e5llande<\/strong><\/th>Kalorier f\u00f6r Viktminskning<\/strong><\/th>Kalorier f\u00f6r Vikt\u00f6kning<\/strong><\/th><\/tr><\/thead>
      M\u00e4n<\/strong><\/td>18-30<\/td>70<\/td>175<\/td>M\u00e5ttlig<\/td>2,660<\/td>2,160<\/td>3,160<\/td><\/tr>
      M\u00e4n<\/strong><\/td>31-50<\/td>80<\/td>175<\/td>M\u00e5ttlig<\/td>2,590<\/td>2,090<\/td>3,090<\/td><\/tr>
      M\u00e4n<\/strong><\/td>51+<\/td>85<\/td>175<\/td>L\u00e5g<\/td>2,060<\/td>1,560<\/td>2,560<\/td><\/tr>
      Kvinnor<\/strong><\/td>18-30<\/td>60<\/td>165<\/td>M\u00e5ttlig<\/td>2,220<\/td>1,720<\/td>2,720<\/td><\/tr>
      Kvinnor<\/strong><\/td>31-50<\/td>65<\/td>165<\/td>M\u00e5ttlig<\/td>2,170<\/td>1,670<\/td>2,670<\/td><\/tr>
      Kvinnor<\/strong><\/td>51+<\/td>70<\/td>165<\/td>L\u00e5g<\/td>1,820<\/td>1,320<\/td>2,320<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      Sammanfattning<\/h3>\n\n\n\n

      Den m\u00e4ngd kalorier en person br\u00e4nner per dag utan tr\u00e4ning varierar beroende p\u00e5 flera faktorer som \u00e5lder, k\u00f6n, vikt och l\u00e4ngd. Genom att anv\u00e4nda BMR som en riktlinje kan man b\u00e4ttre f\u00f6rst\u00e5 sitt dagliga energibehov och justera sin kost d\u00e4refter f\u00f6r att uppn\u00e5 sina h\u00e4lsom\u00e5l.<\/p>\n\n\n\n

      F\u00f6r att sedan f\u00f6rst\u00e5 hur m\u00e5nga kalorier man b\u00f6r \u00e4ta per dag och hantera sin vikt och h\u00e4lsa, kan man anv\u00e4nda TDEE som riktm\u00e4rke f\u00f6r att anpassa sitt kaloriintag. Detta f\u00f6r att antingen bibeh\u00e5lla, minska eller \u00f6ka i vikt beroende p\u00e5 de individuella m\u00e5l som du sj\u00e4lv s\u00e4tter. Det \u00e4r viktigt att \u00f6vervaka och justera sitt kaloriintag baserat p\u00e5 hur kroppen reagerar \u00f6ver tid.<\/p>\n","protected":false},"excerpt":{"rendered":"

      En klassisk fr\u00e5ga m\u00e5nga av oss st\u00e4ller oss sj\u00e4lva i hopp om att svaret ska vara orimligt h\u00f6gt… Men n\u00e4r vi talar om hur m\u00e5nga kalorier en person br\u00e4nner per dag utan tr\u00e4ning, talar vi om den basala \u00e4mnesoms\u00e4ttningen (BMR, Basal Metabolic Rate). BMR representerar m\u00e4ngden energi (i form av kalorier) som kroppen beh\u00f6ver f\u00f6r… L\u00e4s mer »Hur m\u00e5nga kalorier br\u00e4nner man per dag utan tr\u00e4ning?<\/span><\/a><\/p>\n","protected":false},"author":7,"featured_media":427,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost"],"yoast_head":"\nHur m\u00e5nga kalorier br\u00e4nner man per dag utan att tr\u00e4na?- Cookieorbit.com<\/title>\n<meta name=\"description\" content=\"Orka tr\u00e4na... - S\u00e5 hur m\u00e5nga kalorier br\u00e4nner man per dag utan att tr\u00e4na? 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