{"id":1871,"date":"2026-02-15T10:31:51","date_gmt":"2026-02-15T09:31:51","guid":{"rendered":"https:\/\/trenujzadim.pl\/?page_id=1871"},"modified":"2026-02-21T14:31:34","modified_gmt":"2026-02-21T13:31:34","slug":"kalkulatory","status":"publish","type":"page","link":"https:\/\/trenujzadim.pl\/?page_id=1871","title":{"rendered":"Kalkulatory"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1871\" class=\"elementor elementor-1871\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24108fa9 e-flex e-con-boxed e-con e-parent\" data-id=\"24108fa9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29326da1 elementor-widget elementor-widget-heading\" data-id=\"29326da1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WYPR\u00d3BUJ KALKULATOR I DOPASUJ DIET\u0118 DO CELU<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11b8667 elementor-widget elementor-widget-text-editor\" data-id=\"11b8667\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Oblicz swoje zapotrzebowanie w 30 sekund i przesta\u0144 zgadywa\u0107, ile powiniene\u015b je\u015b\u0107<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6500a516 elementor-widget__width-inherit elementor-widget elementor-widget-html\" data-id=\"6500a516\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<style>\n    .cal-calc-container {\n        background: #111;\n        color: #fff;\n        padding: 25px;\n        border-radius: 12px;\n        font-family: 'Poppins', sans-serif;\n        max-width: 450px;\n        border: 1px solid #333;\n        margin: auto;\n    }\n    .cal-calc-container h3 {\n        color: #ff6600;\n        margin-top: 0;\n        text-align: center;\n        letter-spacing: 1px;\n    }\n    .input-group {\n        margin-bottom: 15px;\n    }\n    .input-group label {\n        display: block;\n        font-size: 13px;\n        margin-bottom: 5px;\n        color: #bbb;\n    }\n    .input-group input, .input-group select {\n        width: 100%;\n        padding: 10px;\n        background: #222;\n        border: 1px solid #444;\n        color: #fff;\n        border-radius: 5px;\n        outline: none;\n    }\n    .input-group input:focus { border-color: #ff6600; }\n    .calc-btn {\n        width: 100%;\n        padding: 12px;\n        background: #ff6600;\n        border: none;\n        color: #000;\n        font-weight: bold;\n        text-transform: uppercase;\n        cursor: pointer;\n        border-radius: 5px;\n        margin-top: 10px;\n        transition: 0.3s;\n    }\n    .calc-btn:hover { background: #e65c00; transform: translateY(-2px); }\n    #result {\n        margin-top: 20px;\n        padding: 15px;\n        background: #1a1a1a;\n        border-radius: 8px;\n        display: none;\n        text-align: center;\n        border-left: 4px solid #ff6600;\n    }\n    .result-val { color: #ff6600; font-size: 28px; font-weight: bold; margin: 5px 0; }\n    .macro-grid { \n        display: grid; \n        grid-template-columns: 1fr 1fr 1fr; \n        gap: 10px; \n        margin-top: 15px; \n        border-top: 1px solid #333;\n        padding-top: 10px;\n    }\n    .macro-item { font-size: 12px; color: #fff; }\n    .macro-item span { display: block; color: #ff6600; font-size: 16px; font-weight: bold; }\n<\/style>\n\n<div class=\"cal-calc-container\">\n    <h3>KALKULATOR DIETY<\/h3>\n    \n    <div class=\"input-group\">\n        <label>P\u0142e\u0107<\/label>\n        <select id=\"gender\"><option value=\"male\">M\u0119\u017cczyzna<\/option><option value=\"female\">Kobieta<\/option><\/select>\n    <\/div>\n\n    <div style=\"display: flex; gap: 10px;\">\n        <div class=\"input-group\" style=\"flex: 1;\">\n            <label>Waga (kg)<\/label>\n            <input type=\"number\" id=\"weight\" placeholder=\"85\">\n        <\/div>\n        <div class=\"input-group\" style=\"flex: 1;\">\n            <label>Wzrost (cm)<\/label>\n            <input type=\"number\" id=\"height\" placeholder=\"180\">\n        <\/div>\n    <\/div>\n\n    <div class=\"input-group\">\n        <label>Wiek<\/label>\n        <input type=\"number\" id=\"age\" placeholder=\"25\">\n    <\/div>\n\n    <div class=\"input-group\">\n    <label>Poziom aktywno\u015bci<\/label>\n    <select id=\"activity\">\n        <option value=\"1.2\">Siedz\u0105cy tryb \u017cycia (brak \u0107wicze\u0144)<\/option>\n        <option value=\"1.4\">Niska aktywno\u015b\u0107 (1-2 treningi\/tydz.)<\/option>\n        <option value=\"1.6\">\u015arednia aktywno\u015b\u0107 (3-4 treningi\/tydz.)<\/option>\n        <option value=\"1.8\">Wysoka aktywno\u015b\u0107 (5-6 trening\u00f3w\/tydz.)<\/option>\n        <option value=\"2.0\">Bardzo wysoka (1-2 treningi dziennie)<\/option>\n    <\/select>\n<\/div>\n\n    <div class=\"input-group\">\n        <label>Tw\u00f3j cel<\/label>\n        <select id=\"goal\">\n            <option value=\"0\">Utrzymanie wagi<\/option>\n            <option value=\"-0.15\">Redukcja t\u0142uszczu (-15%)<\/option>\n            <option value=\"0.15\">Budowa masy (+15%)<\/option>\n        <\/select>\n    <\/div>\n\n    <button class=\"calc-btn\" onclick=\"calculateCalories()\">Oblicz plan<\/button>\n\n    <div id=\"result\">\n        <div style=\"font-size: 14px;\">Twoje dzienne zapotrzebowanie:<\/div>\n        <div id=\"kcal-val\" class=\"result-val\">0 kcal<\/div>\n        <div class=\"macro-grid\">\n            <div class=\"macro-item\">Bia\u0142ko <span id=\"prot\">0<\/span><\/div>\n            <div class=\"macro-item\">W\u0119gle <span id=\"carb\">0<\/span><\/div>\n            <div class=\"macro-item\">T\u0142uszcz <span id=\"fat\">0<\/span><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n\n<script>\nfunction calculateCalories() {\n    const gender = document.getElementById('gender').value;\n    const weight = parseFloat(document.getElementById('weight').value);\n    const height = parseFloat(document.getElementById('height').value);\n    const age = parseInt(document.getElementById('age').value);\n    const activity = parseFloat(document.getElementById('activity').value);\n    const goal = parseFloat(document.getElementById('goal').value);\n\n    if (!weight || !height || !age) { alert(\"Wpisz wszystkie dane!\"); return; }\n\n    \/\/ BMR (Mifflin-St Jeor)\n    let bmr = (10 * weight) + (6.25 * height) - (5 * age);\n    bmr = (gender === 'male') ? bmr + 5 : bmr - 161;\n\n    \/\/ TDEE + Cel\n    const maintenance = bmr * activity;\n    const finalKcal = Math.round(maintenance + (maintenance * goal));\n    \n    \/\/ Podzia\u0142 Makro (B: 2.2g\/kg wagi, T: 25% kcal, W: reszta)\n    \/\/ To bardziej profesjonalne podej\u015bcie pod trening si\u0142owy\n    const proteinGrams = Math.round(weight * 2.2);\n    const fatGrams = Math.round((finalKcal * 0.25) \/ 9);\n    const carbGrams = Math.round((finalKcal - (proteinGrams * 4) - (fatGrams * 9)) \/ 4);\n\n    document.getElementById('kcal-val').innerText = finalKcal + \" kcal\";\n    document.getElementById('prot').innerText = proteinGrams + \"g\";\n    document.getElementById('carb').innerText = carbGrams + \"g\";\n    document.getElementById('fat').innerText = fatGrams + \"g\";\n    document.getElementById('result').style.display = 'block';\n}\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6839145 e-flex e-con-boxed e-con e-parent\" data-id=\"6839145\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5c27ddd0 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5c27ddd0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68850db elementor-widget elementor-widget-heading\" data-id=\"68850db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">INTELIGENTNY KALKULATOR KALORII I MAKROSK\u0141ADNIK\u00d3W<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-516f70d6 elementor-widget elementor-widget-text-editor\" data-id=\"516f70d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"4\">Wi\u0119kszo\u015b\u0107 kalkulator\u00f3w w sieci podaje u\u015brednione dane dla os\u00f3b ma\u0142o aktywnych. Moja formu\u0142a opiera si\u0119 na standardach <b data-path-to-node=\"4\" data-index-in-node=\"118\">treningu si\u0142owego i motorycznego<\/b>:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b145122 elementor-widget elementor-widget-text-editor\" data-id=\"6b145122\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul data-path-to-node=\"5\"><li><p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"5,0,0\" data-index-in-node=\"0\">Bia\u0142ko (2.0g\/kg):<\/b> To klucz do regeneracji Twoich mi\u0119\u015bni po ci\u0119\u017ckich jednostkach treningowych i niezb\u0119dny budulec przy przygotowaniach do test\u00f3w sprawno\u015bciowych.<\/p><\/li><li><p data-path-to-node=\"5,1,0\"><b data-path-to-node=\"5,1,0\" data-index-in-node=\"0\">T\u0142uszcze (20%):<\/b> Optymalna ilo\u015b\u0107 dla zachowania zdrowia hormonalnego, kt\u00f3re przy du\u017cej obj\u0119to\u015bci treningowej jest priorytetem.<\/p><\/li><li><p data-path-to-node=\"5,2,0\"><b data-path-to-node=\"5,2,0\" data-index-in-node=\"0\">W\u0119glowodany (Reszta):<\/b> To Twoje paliwo. Reszta energii zostaje przeznaczona na \u201ecarbsy\u201d, aby\u015b na ka\u017cdym treningu mia\u0142 si\u0142\u0119 d\u017awiga\u0107 wi\u0119cej i biega\u0107 szybciej.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9aa7250 elementor-widget elementor-widget-text-editor\" data-id=\"9aa7250\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"6,0\" data-index-in-node=\"0\">Pami\u0119taj:<\/b> To s\u0105 wyliczenia bazowe. Je\u015bli Twoim celem jest skrajna redukcja lub budowa masy pod konkretny start, parametry te mo\u017cemy doprecyzowa\u0107 podczas indywidualnej wsp\u00f3\u0142pracy.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-156d1219 elementor-widget__width-inherit elementor-widget elementor-widget-html\" data-id=\"156d1219\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<style>\n    .macro-only-container {\n        background: #111;\n        color: #fff;\n        padding: 25px;\n        border-radius: 12px;\n        font-family: 'Poppins', sans-serif;\n        max-width: 400px;\n        border: 1px solid #ff6600; \/* Pomara\u0144czowa ramka dla wyr\u00f3\u017cnienia *\/\n        margin: auto;\n    }\n    .macro-only-container h3 {\n        color: #ff6600;\n        margin-top: 0;\n        text-align: center;\n        font-size: 20px;\n    }\n    .input-group { margin-bottom: 15px; }\n    .input-group label { display: block; font-size: 13px; margin-bottom: 5px; color: #bbb; }\n    .input-group input {\n        width: 100%;\n        padding: 10px;\n        background: #222;\n        border: 1px solid #444;\n        color: #fff;\n        border-radius: 5px;\n    }\n    .calc-btn-macro {\n        width: 100%;\n        padding: 12px;\n        background: #ff6600;\n        border: none;\n        color: #000;\n        font-weight: bold;\n        text-transform: uppercase;\n        cursor: pointer;\n        border-radius: 5px;\n        transition: 0.3s;\n    }\n    .calc-btn-macro:hover { background: #fff; color: #000; }\n    \n    #macro-result {\n        margin-top: 20px;\n        display: none;\n        grid-template-columns: 1fr 1fr 1fr;\n        gap: 10px;\n        text-align: center;\n    }\n    .macro-box {\n        background: #222;\n        padding: 10px;\n        border-radius: 8px;\n        border-bottom: 3px solid #ff6600;\n    }\n    .macro-box span { display: block; font-size: 18px; font-weight: bold; color: #ff6600; }\n    .macro-label { font-size: 11px; text-transform: uppercase; color: #aaa; }\n<\/style>\n\n<div class=\"macro-only-container\">\n    <h3>ROZBIJ SWOJE MAKRO<\/h3>\n    \n    <div class=\"input-group\">\n        <label>Twoja waga (kg)<\/label>\n        <input type=\"number\" id=\"m-weight\" placeholder=\"np. 80\">\n    <\/div>\n\n    <div class=\"input-group\">\n        <label>Twoje kalorie (kcal)<\/label>\n        <input type=\"number\" id=\"m-kcal\" placeholder=\"np. 2500\">\n    <\/div>\n\n    <button class=\"calc-btn-macro\" onclick=\"splitMacros()\">Rozpisz makrosk\u0142adniki<\/button>\n\n    <div id=\"macro-result\">\n        <div class=\"macro-box\">\n            <div class=\"macro-label\">Bia\u0142ko<\/div>\n            <span id=\"res-b\">0g<\/span>\n        <\/div>\n        <div class=\"macro-box\">\n            <div class=\"macro-label\">T\u0142uszcz<\/div>\n            <span id=\"res-t\">0g<\/span>\n        <\/div>\n        <div class=\"macro-box\">\n            <div class=\"macro-label\">W\u0119gle<\/div>\n            <span id=\"res-w\">0g<\/span>\n        <\/div>\n    <\/div>\n<\/div>\n\n<script>\nfunction splitMacros() {\n    const w = parseFloat(document.getElementById('m-weight').value);\n    const kcal = parseFloat(document.getElementById('m-kcal').value);\n\n    if (!w || !kcal) { alert(\"Wpisz wag\u0119 i kalorie!\"); return; }\n\n    \/\/ Zaktualizowana logika:\n    \/\/ 1. Bia\u0142ko: 2.0g na kg masy cia\u0142a\n    const b = Math.round(w * 2.0);\n    \/\/ 2. T\u0142uszcz: 20% ca\u0142kowitego zapotrzebowania (1g t\u0142uszczu = 9 kcal)\n    const t = Math.round((kcal * 0.20) \/ 9);\n    \/\/ 3. W\u0119glowodany: Reszta kalorii (1g w\u0119gli\/bia\u0142ka = 4 kcal)\n    const w_res = Math.round((kcal - (b * 4) - (t * 9)) \/ 4);\n\n    document.getElementById('res-b').innerText = b + \"g\";\n    document.getElementById('res-t').innerText = t + \"g\";\n    document.getElementById('res-w').innerText = w_res + \"g\";\n    document.getElementById('macro-result').style.display = 'grid';\n}\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-56aefcbe e-flex e-con-boxed e-con e-parent\" data-id=\"56aefcbe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4a2c0388 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4a2c0388\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1da96a5c elementor-widget elementor-widget-heading\" data-id=\"1da96a5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">TWOJA BAZA: KALKULATOR PODSTAWOWEJ PRZEMIANY MATERII (BMR)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79e0bffb elementor-widget elementor-widget-text-editor\" data-id=\"79e0bffb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"4\">Dowiedz si\u0119, ile Tw\u00f3j organizm spala energii na podstawowe funkcje \u017cyciowe. To absolutne minimum, od kt\u00f3rego zaczynamy planowanie.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7529fe12 elementor-widget__width-inherit elementor-widget elementor-widget-html\" data-id=\"7529fe12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<style>\n    .bmr-calc-container {\n        background: #111;\n        color: #fff;\n        padding: 25px;\n        border-radius: 12px;\n        font-family: 'Poppins', sans-serif;\n        max-width: 400px;\n        border: 1px solid #444; \/* Neutralna ramka *\/\n        margin: auto;\n    }\n    .bmr-calc-container h3 {\n        color: #ff6600;\n        margin-top: 0;\n        text-align: center;\n        font-size: 18px;\n        text-transform: uppercase;\n    }\n    .input-row { display: flex; gap: 10px; margin-bottom: 10px; }\n    .input-group { flex: 1; margin-bottom: 15px; }\n    .input-group label { display: block; font-size: 12px; margin-bottom: 5px; color: #888; }\n    .input-group input, .input-group select {\n        width: 100%;\n        padding: 10px;\n        background: #1a1a1a;\n        border: 1px solid #333;\n        color: #fff;\n        border-radius: 5px;\n    }\n    .bmr-btn {\n        width: 100%;\n        padding: 12px;\n        background: #333;\n        border: 1px solid #ff6600;\n        color: #fff;\n        font-weight: bold;\n        cursor: pointer;\n        border-radius: 5px;\n        transition: 0.3s;\n    }\n    .bmr-btn:hover { background: #ff6600; color: #000; }\n    \n    #bmr-result-box {\n        margin-top: 20px;\n        padding: 15px;\n        background: #222;\n        border-radius: 8px;\n        display: none;\n        text-align: center;\n    }\n    .bmr-val { color: #ff6600; font-size: 26px; font-weight: bold; }\n<\/style>\n\n<div class=\"bmr-calc-container\">\n    <h3>OBLICZ SWOJE BMR<\/h3>\n    \n    <div class=\"input-group\">\n        <label>P\u0142e\u0107<\/label>\n        <select id=\"b-gender\">\n            <option value=\"male\">M\u0119\u017cczyzna<\/option>\n            <option value=\"female\">Kobieta<\/option>\n        <\/select>\n    <\/div>\n\n    <div class=\"input-row\">\n        <div class=\"input-group\">\n            <label>Waga (kg)<\/label>\n            <input type=\"number\" id=\"b-weight\" placeholder=\"np. 80\">\n        <\/div>\n        <div class=\"input-group\">\n            <label>Wzrost (cm)<\/label>\n            <input type=\"number\" id=\"b-height\" placeholder=\"np. 180\">\n        <\/div>\n    <\/div>\n\n    <div class=\"input-group\">\n        <label>Wiek<\/label>\n        <input type=\"number\" id=\"b-age\" placeholder=\"np. 30\">\n    <\/div>\n\n    <button class=\"bmr-btn\" onclick=\"runBMR()\">Sprawd\u017a wynik<\/button>\n\n    <div id=\"bmr-result-box\">\n        <div style=\"font-size: 13px; color: #aaa;\">Twoja podstawowa przemiana materii:<\/div>\n        <div id=\"bmr-val-display\" class=\"bmr-val\">0 kcal<\/div>\n    <\/div>\n<\/div>\n\n<script>\nfunction runBMR() {\n    const gender = document.getElementById('b-gender').value;\n    const w = parseFloat(document.getElementById('b-weight').value);\n    const h = parseFloat(document.getElementById('b-height').value);\n    const a = parseInt(document.getElementById('b-age').value);\n\n    if (!w || !h || !a) { alert(\"Wprowad\u017a wszystkie dane!\"); return; }\n\n    let bmr;\n    if (gender === 'male') {\n        bmr = (10 * w) + (6.25 * h) - (5 * a) + 5;\n    } else {\n        bmr = (10 * w) + (6.25 * h) - (5 * a) - 161;\n    }\n\n    document.getElementById('bmr-val-display').innerText = Math.round(bmr) + \" kcal\";\n    document.getElementById('bmr-result-box').style.display = 'block';\n}\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-375ab6a6 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"375ab6a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>WYPR\u00d3BUJ KALKULATOR I DOPASUJ DIET\u0118 DO CELU Oblicz swoje zapotrzebowanie w 30 sekund i przesta\u0144 zgadywa\u0107, ile powiniene\u015b je\u015b\u0107 KALKULATOR DIETY P\u0142e\u0107 M\u0119\u017cczyznaKobieta Waga (kg) Wzrost (cm) Wiek Poziom aktywno\u015bci Siedz\u0105cy tryb \u017cycia (brak \u0107wicze\u0144)Niska aktywno\u015b\u0107 (1-2 treningi\/tydz.)\u015arednia aktywno\u015b\u0107 (3-4 treningi\/tydz.)Wysoka aktywno\u015b\u0107 (5-6 trening\u00f3w\/tydz.)Bardzo wysoka (1-2 treningi dziennie) Tw\u00f3j cel Utrzymanie wagiRedukcja t\u0142uszczu (-15%)Budowa masy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1871","page","type-page","status-publish","hentry"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=\/wp\/v2\/pages\/1871","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1871"}],"version-history":[{"count":8,"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=\/wp\/v2\/pages\/1871\/revisions"}],"predecessor-version":[{"id":1931,"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=\/wp\/v2\/pages\/1871\/revisions\/1931"}],"wp:attachment":[{"href":"https:\/\/trenujzadim.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}