{"id":131,"date":"2026-05-17T07:30:56","date_gmt":"2026-05-17T07:30:56","guid":{"rendered":"https:\/\/sif12.dk\/?page_id=131"},"modified":"2026-05-17T07:30:56","modified_gmt":"2026-05-17T07:30:56","slug":"energibehov","status":"publish","type":"page","link":"https:\/\/arkiv.sif12.dk\/?page_id=131","title":{"rendered":"Energibehov"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Beregning af dagligt energibehov (kcal)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e5r man \u00f8nsker v\u00e6gttab eller blot vil forst\u00e5 kroppens energiforbrug, er det vigtigt f\u00f8rst at kende sit daglige kaloriebehov.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Beregningen best\u00e5r af to trin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Basalstofskifte (BMR)<\/li>\n\n\n\n<li>Samlet dagligt energiforbrug (TDEE)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Basalstofskifte (BMR)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Basalstofskiftet er den m\u00e6ngde energi kroppen bruger i hvile til:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hjerte<\/li>\n\n\n\n<li>vejrtr\u00e6kning<\/li>\n\n\n\n<li>hjerne<\/li>\n\n\n\n<li>organer<\/li>\n\n\n\n<li>temperaturregulering<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Det kaldes ogs\u00e5 kroppens \u201ctomgangsforbrug\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En af de mest anvendte metoder er <strong>Mifflin-St Jeor-formlen<\/strong>:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Formel for m\u00e6nd<\/strong>:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>BMR=10 \u00d7 v\u00e6gt(kg) + 6.25 \u00d7 h\u00f8jde(cm) \u2212 5 \u00d7 alder + 5<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Formel for kvinder<\/strong>:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>BMR = 10 \u00d7 v\u00e6gt(kg) + 6.25 \u00d7 h\u00f8jde(cm) \u2212 5 \u00d7 alder \u2212 161<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Aktivitetsniveau (TDEE)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e5r basalstofskiftet er beregnet, ganges det med en aktivitetsfaktor. Det giver kroppens samlede daglige energiforbrug (TDEE).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Typiske aktivitetsfaktorer<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Aktivitetsniveau <\/strong><\/td><td>Faktor<\/td><\/tr><tr><td>Stillesiddende <\/td><td>1,2<\/td><\/tr><tr><td>Let aktiv<\/td><td> 1,375<\/td><\/tr><tr><td>Moderat aktiv<\/td><td> 1,55<\/td><\/tr><tr><td>Meget aktiv<\/td><td>1,725<\/td><\/tr><tr><td>Ekstremt aktiv<\/td><td>1,9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> <strong>Formel:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>TDEE = BMR \u00d7 aktivitetsfaktor<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nu tager vi udgangspunkt i en mand p\u00e5 60 \u00e5r, 174 cm h\u00f8j, 102 kg, mest stillesidende og laver en beregning:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Beregning af BMR:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">BMR = 10 \u00d7 102 + 6,25 \u00d7 174 \u2212 5 \u00d7 60 + 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">BMR \u2248 1813 kcal pr. d\u00f8gn<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Beregning af samlet energibehov:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1813 \u00d7 1,2 \u2248 2175 kcal pr. d\u00f8gn<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Det samlede daglige energibehov er cirka 2200 kcal pr. d\u00f8gn, og for at opn\u00e5 et v\u00e6gttab, skal kroppen indtage f\u00e6rre kalorier end den forbruger. Her vil et kalorieunderskud p\u00e5 300\u2013500 kcal pr. dag v\u00e6re realistisk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I beregningerne ovenfor vil et passende niveau til v\u00e6gttab v\u00e6re cirka 1700\u20131900 kcal pr. dag.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Det er vigtigt at forst\u00e5 at beregningen er et estimat. Det reelle energiforbrug p\u00e5virkes blandt andet af:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>muskelmasse<\/li>\n\n\n\n<li>medicin<\/li>\n\n\n\n<li>sygdom<\/li>\n\n\n\n<li>hormoner<\/li>\n\n\n\n<li>s\u00f8vn<\/li>\n\n\n\n<li>alder<\/li>\n\n\n\n<li>daglig bev\u00e6gelse<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Derfor b\u00f8r man altid justere efter:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00e6gtudvikling<\/li>\n\n\n\n<li>sult<\/li>\n\n\n\n<li>energi<\/li>\n\n\n\n<li>velv\u00e6re<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beregning af dagligt energibehov (kcal) N\u00e5r man \u00f8nsker v\u00e6gttab eller blot vil forst\u00e5 kroppens energiforbrug, er det vigtigt f\u00f8rst at kende sit daglige kaloriebehov. Beregningen best\u00e5r af to trin: Basalstofskifte (BMR) Basalstofskiftet er den m\u00e6ngde energi kroppen bruger i hvile til: Det kaldes ogs\u00e5 kroppens \u201ctomgangsforbrug\u201d. En af de mest anvendte metoder er Mifflin-St Jeor-formlen: [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-131","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=\/wp\/v2\/pages\/131","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=131"}],"version-history":[{"count":0,"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=\/wp\/v2\/pages\/131\/revisions"}],"wp:attachment":[{"href":"https:\/\/arkiv.sif12.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}