{"id":695,"date":"2024-11-11T23:36:22","date_gmt":"2024-11-11T23:36:22","guid":{"rendered":"https:\/\/fit-atp.pl\/calculator\/"},"modified":"2025-05-05T18:43:05","modified_gmt":"2025-05-05T18:43:05","slug":"calculator","status":"publish","type":"page","link":"https:\/\/fit-atp.pl\/en\/calculator\/","title":{"rendered":"Calorie Calculator"},"content":{"rendered":"\n<section class=\"main standalone pt-0\" id=\"main\">\n    <div class=\"blog-content mt-5\" id=\"kalkulator\">\n        <div class=\"container\">\n            <div class=\"row no-gutters\">\n                <div class=\"col-12\">\n                    <div class=\"calculator card shadow p-4\" id=\"calorie-calculator-block_059ebc6ef39c9094e1032c4ee3e6d0a2\" class=\"calorie-calculator\">\n                        <h2 class=\"text-center mb-4\">Calculate caloric needs<\/h2>\n\n                        <!-- Tabs for calculation methods -->\n                        <ul class=\"nav nav-tabs mb-4\" id=\"calculationTabs\" role=\"tablist\">\n                            <li class=\"nav-item\" role=\"presentation\">\n                                <button class=\"nav-link active\" id=\"detailed-tab\" data-toggle=\"tab\" data-target=\"#detailed\" type=\"button\" role=\"tab\" aria-controls=\"detailed\" aria-selected=\"false\">The exact method (steps and activities)<\/button>\n                            <\/li>\n                            <li class=\"nav-item\" role=\"presentation\">\n                                <button class=\"nav-link \" id=\"basic-tab\" data-toggle=\"tab\" data-target=\"#basic\" type=\"button\" role=\"tab\" aria-controls=\"basic\" aria-selected=\"true\">Basic method<\/button>\n                            <\/li>\n\n                        <\/ul>\n\n                        <!-- Common inputs for both methods -->\n                        <div class=\"common-inputs mb-4\">\n                            <div class=\"row mb-3\">\n                                <div class=\"col-md-6\">\n                                    <div class=\"form-group\">\n                                        <label for=\"gender\" class=\"font-weight-bold\">Gender:<\/label>\n                                        <select id=\"gender\" class=\"form-control form-control-lg\">\n                                            <option value=\"male\">Male<\/option>\n                                            <option value=\"female\">Woman<\/option>\n                                        <\/select>\n                                    <\/div>\n                                <\/div>\n                                <div class=\"col-md-6\">\n                                    <div class=\"form-group\">\n                                        <label for=\"age\" class=\"font-weight-bold\">Age:<\/label>\n                                        <input class=\"form-control form-control-lg\" type=\"number\" id=\"age\" placeholder=\"Age in years\">\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n\n                            <div class=\"row mb-3\">\n                                <div class=\"col-md-6\">\n                                    <div class=\"form-group\">\n                                        <label for=\"height\" class=\"font-weight-bold\">Height (cm):<\/label>\n                                        <input class=\"form-control form-control-lg\" type=\"number\" id=\"height\" placeholder=\"Height in cm\">\n                                    <\/div>\n                                <\/div>\n                                <div class=\"col-md-6\">\n                                    <div class=\"form-group\">\n                                        <label for=\"weight\" class=\"font-weight-bold\">Weight (kg):<\/label>\n                                        <input class=\"form-control form-control-lg\" type=\"number\" id=\"weight\" placeholder=\"Weight in kg\">\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n\n                            <!-- Female-specific options -->\n                            <div id=\"female-options\" style=\"display:none;\">\n                                <div class=\"card bg-light p-3 mb-3\">\n                                    <div class=\"row\">\n                                        <div class=\"col-md-6\">\n                                            <div class=\"form-group mb-md-0\">\n                                                <label for=\"pregnant\" class=\"font-weight-bold\">Are you pregnant?<\/label>\n                                                <select name=\"pregnant\" id=\"pregnant\" class=\"form-control\">\n                                                    <option value=\"0\">Not<\/option>\n                                                    <option value=\"100\">Yes, 1st trimester <\/option>\n                                                    <option value=\"300\">Yes, 2nd trimester <\/option>\n                                                    <option value=\"400\">Yes, 3rd trimester <\/option>\n                                                <\/select>\n                                            <\/div>\n                                        <\/div>\n                                        <div class=\"col-md-6\">\n                                            <div class=\"form-group mb-0\">\n                                                <label for=\"breastfeeding\" class=\"font-weight-bold\">Are you breastfeeding?<\/label>\n                                                <select name=\"breastfeeding\" id=\"breastfeeding\" class=\"form-control\">\n                                                    <option value=\"0\">Not<\/option>\n                                                    <option value=\"1\">Yes, a lot (beginning)<\/option>\n                                                    <option value=\"2\">Yes, moderately<\/option>\n                                                    <option value=\"3\">Yes, not much (end)<\/option>\n                                                <\/select>\n                                            <\/div>\n                                        <\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n\n                        <!-- Tab content -->\n                        <div class=\"tab-content\" id=\"calculationTabsContent\">\n                            <!-- Basic method -->\n                            <div class=\"tab-pane fade \" id=\"basic\" role=\"tabpanel\" aria-labelledby=\"basic-tab\">\n                                <div class=\"card bg-light p-3 mb-4\">\n                                    <div class=\"form-group mb-0\">\n                                        <label for=\"activity\" class=\"font-weight-bold\">Activity level:<\/label>\n                                        <select id=\"activity\" class=\"form-control form-control-lg\">\n                                            <option value=\"1.2\">Sedentary lifestyle<\/option>\n                                            <option value=\"1.375\">Light activity (1-2 times a week)<\/option>\n                                            <option value=\"1.55\">Medium activity (3-4 times a week)<\/option>\n                                            <option value=\"1.725\">High activity (5-6 times a week)<\/option>\n                                            <option value=\"1.9\">Very active (physical work, 3-4 workouts)<\/option>\n                                        <\/select>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n\n                            <!-- Detailed method -->\n                            <div class=\"tab-pane fade show active\" id=\"detailed\" role=\"tabpanel\" aria-labelledby=\"detailed-tab\">\n                                <div class=\"card bg-light p-3 mb-4\">\n                                    <div class=\"row mb-3\">\n                                        <div class=\"col-12\">\n                                            <div class=\"form-group\">\n                                                <label for=\"steps\" class=\"font-weight-bold\">Steps per day:<\/label>\n                                                <input class=\"form-control form-control-lg\" type=\"number\" id=\"steps\" placeholder=\"Number of steps per day\">\n                                            <\/div>\n                                        <\/div>\n                                    <\/div>\n\n                                    <div class=\"row\">\n                                        <div class=\"col-lg-4\">\n                                            <div class=\"form-group\">\n                                                <label for=\"lowCardio\" class=\"font-weight-bold\">Cardio &#8211; Low Intensity:<\/label>\n                                                <div class=\"input-group\">\n                                                    <input class=\"form-control\" type=\"number\" id=\"lowCardio\" autocomplete=\"off\" placeholder=\"Minutes\">\n                                                    <div class=\"input-group-append\">\n                                                        <span class=\"input-group-text\">min\/week<\/span>\n                                                    <\/div>\n                                                <\/div>\n                                            <\/div>\n                                        <\/div>\n                                        <div class=\"col-lg-4\">\n                                            <div class=\"form-group\">\n                                                <label for=\"highCardio\" class=\"font-weight-bold\">Cardio &#8211; High Intensity:<\/label>\n                                                <div class=\"input-group\">\n                                                    <input class=\"form-control\" type=\"number\" id=\"highCardio\" placeholder=\"Minutes\">\n                                                    <div class=\"input-group-append\">\n                                                        <span class=\"input-group-text\">min\/week<\/span>\n                                                    <\/div>\n                                                <\/div>\n                                            <\/div>\n                                        <\/div>\n                                        <div class=\"col-lg-4\">\n                                            <div class=\"form-group\">\n                                                <label for=\"strengthTraining\" class=\"font-weight-bold\">Strength training:<\/label>\n                                                <div class=\"input-group\">\n                                                    <input class=\"form-control\" type=\"number\" id=\"strengthTraining\" placeholder=\"Minutes\">\n                                                    <div class=\"input-group-append\">\n                                                        <span class=\"input-group-text\">min\/week<\/span>\n                                                    <\/div>\n                                                <\/div>\n                                            <\/div>\n                                        <\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n\n                        <div class=\"row no-gutters\">\n                            <div class=\"col-12\">\n                                <button onclick=\"calculateCalories()\" class=\"btn btn-lg btn-rounded btn-orange btn-hvr-orange w-100 mt-4\">Calculate demand<\/button>\n                            <\/div>\n                        <\/div>\n\n                        <div class=\"row no-gutters\">\n                            <div class=\"col-12\">\n                                <div class=\"result mt-4\" id=\"result\"><\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n\n                    <div class=\"row no-gutters\">\n                        <div class=\"col-12\">\n                            <div class=\"bmr-info mt-5\">\n                                <!-- Accordion Info Sections -->\n                                <div class=\"card shadow p-4 mb-4\">\n                                    <div class=\"accordion\" id=\"infoAccordion\">\n                                                                                                                                    <div class=\"card border-0 \">\n                                                    <div class=\"card-header bg-white p-0\" id=\"heading1\">\n                                                        <h2 class=\"mb-0\">\n                                                            <button class=\"btn btn-link btn-block text-left text-dark font-weight-bold py-3\" type=\"button\" data-toggle=\"collapse\" data-target=\"#collapse1\" aria-expanded=\"false\" aria-controls=\"collapse1\">\n                                                                <i class=\"las la-angle-down mr-2\"><\/i> What is a BMR calculator? <small class=\"text-muted ml-2\">(click and expand)<\/small>\n                                                            <\/button>\n                                                        <\/h2>\n                                                    <\/div>\n                                                    <div id=\"collapse1\" class=\"collapse\" aria-labelledby=\"heading1\" data-parent=\"#infoAccordion\">\n                                                        <div class=\"card-body\">\n                                                            <p>This is a calculator of human caloric requirements needed to maintain the basic bodily functions taking place in the nervous system, liver, kidneys, heart and other organs of your body.<\/p>\n<p>Physical activity (working on the move \/ workouts, etc.) increase caloric requirements by burning more calories by which your energy expenditure can increase strongly.<\/p>\n<p>You need to know about the fact that your body burns calories at different rates, so it is important to get all the ratios right.<\/p>\n<p>Children and adults, as well as pregnant women, have different daily calorie burn and different daily calorie requirements this is due to age, height and weight, among other factors. The calculator takes into account the average results of calorie burning, where the result is influenced by very many factors, such as:   <\/p>\n<ul class=\"list-unstyled\">\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Gender<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Internship<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Training level<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Amount of body fat<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Amount of muscle mass<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Health status<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Individual predisposition<\/li>\n<\/ul>\n<p>A more trained person, with less body fat and more muscle mass, expends energy differently during a 40-minute cardio workout or a 60-minute strength training session.<\/p>\n<p>This is something that no calculator can estimate accurately &#8211; it is based on your own feeling and knowledge of your capabilities. So it is always worth assuming a certain limit of error. <\/p>\n                                                        <\/div>\n                                                    <\/div>\n                                                <\/div>\n                                                                                            <div class=\"card border-0 mt-2\">\n                                                    <div class=\"card-header bg-white p-0\" id=\"heading2\">\n                                                        <h2 class=\"mb-0\">\n                                                            <button class=\"btn btn-link btn-block text-left text-dark font-weight-bold py-3\" type=\"button\" data-toggle=\"collapse\" data-target=\"#collapse2\" aria-expanded=\"false\" aria-controls=\"collapse2\">\n                                                                <i class=\"las la-angle-down mr-2\"><\/i> How do you choose macronutrients? <small class=\"text-muted ml-2\">(click and expand)<\/small>\n                                                            <\/button>\n                                                        <\/h2>\n                                                    <\/div>\n                                                    <div id=\"collapse2\" class=\"collapse\" aria-labelledby=\"heading2\" data-parent=\"#infoAccordion\">\n                                                        <div class=\"card-body\">\n                                                            <p>When it comes to macronutrient supply, remember that it is affected by a great many factors, such as:<\/p>\n<ul class=\"list-unstyled\">\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Age<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Gender<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Lifestyle<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Body composition composition (levels of body fat and muscle mass)<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Physical activity (including intensity, amount and type, such as aerobic or strength training)<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Training seniority<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Goals (e.g., mass building, reduction, maintenance)<\/li>\n<li><i class=\"las la-check-circle text-orange mr-2\"><\/i>  Health issues<\/li>\n<\/ul>\n<div class=\"card bg-light p-3 mb-3 mt-4\">\n<h5 class=\"mb-3\">People who are overweight or obese, minimal activity (reduction):<\/h5>\n<ul>\n<li><strong>Protein:<\/strong> 1-1.2 g per kilogram of body weight<\/li>\n<li><strong>Fats:<\/strong> 0.9-1.1 g per kilogram of body weight<\/li>\n<li><strong>Carbohydrates:<\/strong> what remains after protein and fats are taken into account<\/li>\n<\/ul>\n<p><small class=\"text-muted\">People with health problems must decide for themselves under their own needs whether to give less carbohydrates and more fats.<\/small><\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">People who are overweight or obese, sedentary work with additional activity (reduction):<\/h5>\n<ul>\n<li><strong>Protein:<\/strong> 1.2-1.6 g per kilogram of body weight<\/li>\n<li><strong>Fats:<\/strong> 0.9-1.2 g per kilogram of body weight<\/li>\n<li><strong>Carbohydrates:<\/strong> what remains after protein and fats are taken into account<\/li>\n<\/ul>\n<p><small class=\"text-muted\">People with health problems must decide for themselves under their own needs whether to give less carbohydrates and more fats.<\/small><\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">People who are overweight or obese and do mostly strength training:<\/h5>\n<ul>\n<li><strong>Protein:<\/strong> 1.7-2.0 g per kilogram of body weight<\/li>\n<li><strong>Fats:<\/strong> 0.9-1.2 g per kilogram of body weight<\/li>\n<li><strong>Carbohydrates:<\/strong> what remains after protein and fats are taken into account<\/li>\n<\/ul>\n<p><small class=\"text-muted\">People with health problems must decide for themselves under their own needs whether to give less carbohydrates and more fats.<\/small><\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">Individuals with optimal body composition, reducing, strength training:<\/h5>\n<ul>\n<li><strong>Protein:<\/strong> 2-2.5 g per kilogram of body weight<\/li>\n<li><strong>Fats:<\/strong> 0.9-1.1 g per kilogram of body weight<\/li>\n<li><strong>Carbohydrates:<\/strong> what remains after protein and fats are taken into account<\/li>\n<\/ul>\n<\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">People with more seniority, well-trained:<\/h5>\n<ul>\n<li><strong>Protein:<\/strong> 2.5-3 g per kilogram of body weight (above 2.5g &#8211; very individual decision)<\/li>\n<li><strong>Fats:<\/strong> 1-1.2 g per kilogram of body weight<\/li>\n<li><strong>Carbohydrates:<\/strong> what remains after protein and fats are taken into account<\/li>\n<\/ul>\n<\/div>\n<p>Here also enters the question of rotation between carbohydrates and fats. This is a very individual matter &#8211; some people reduce better with higher carbohydrates and low fats, others prefer the opposite distribution. Therefore, it is worth testing different variations to find the optimal macronutrient distribution for yourself.  <\/p>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">People who want to build muscle mass, with good seniority:<\/h5>\n<ul>\n<li><strong>Protein:<\/strong> 2-2.5 g per kilogram of body weight<\/li>\n<li><strong>Fats:<\/strong> about 1 g per kilogram of body weight<\/li>\n<li><strong>Carbohydrates:<\/strong> what remains after protein and fats are taken into account<\/li>\n<\/ul>\n<p><small class=\"text-muted\">Some use higher values of protein, treating it as the main building block &#8211; this is also an individual issue.<\/small><\/div>\n                                                        <\/div>\n                                                    <\/div>\n                                                <\/div>\n                                                                                            <div class=\"card border-0 mt-2\">\n                                                    <div class=\"card-header bg-white p-0\" id=\"heading3\">\n                                                        <h2 class=\"mb-0\">\n                                                            <button class=\"btn btn-link btn-block text-left text-dark font-weight-bold py-3\" type=\"button\" data-toggle=\"collapse\" data-target=\"#collapse3\" aria-expanded=\"false\" aria-controls=\"collapse3\">\n                                                                <i class=\"las la-angle-down mr-2\"><\/i> Work (How to estimate energy expenditure) <small class=\"text-muted ml-2\">(click and expand)<\/small>\n                                                            <\/button>\n                                                        <\/h2>\n                                                    <\/div>\n                                                    <div id=\"collapse3\" class=\"collapse\" aria-labelledby=\"heading3\" data-parent=\"#infoAccordion\">\n                                                        <div class=\"card-body\">\n                                                            <p>Rather, no calculator has the option to choose whether the work is walking, standing, or typically physical let alone to accurately estimate energy expenditure (this is too extensive data). In addition, having such options to choose from is really hard to estimate because a builder with more muscle mass will consume quite different calories than a builder 20 kilos overweight. That&#8217;s why we decided not to include such detailed data in the calculator itself because it will confuse people even more.  <\/p>\n<p>For example, a lady working in a warehouse will say that she has a physical job, and a gentleman working on a construction site will also say that he has a physical job. However, the lady in the warehouse will burn, for example, 200 calories a day, and the gentleman on the construction site, for example, 600. And if there is one option to choose from, i.e. physical labor, how to take the caloric value here when between the lady in the warehouse and the construction worker there may be 400 or even more calories of difference.  <\/p>\n<p>Therefore, if someone is working physically or semi-physically, he or she has to estimate his or her extra energy expenditure (whether it is needed and, if so, how much it is) on his or her own based on his or her own observations; no calculator will do it.<\/p>\n<div class=\"card bg-light p-3 mb-3 mt-4\">\n<h5 class=\"mb-3\">1. sedentary work:<\/h5>\n<ul>\n<li>You don&#8217;t add anything to the final score<\/li>\n<\/ul>\n<\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">2. work typically standing (few steps in the work itself):<\/h5>\n<ul>\n<li>On average, an additional 100 calories are taken in each day<\/li>\n<li>You count the demand with the number of daily steps<\/li>\n<li>You can add +- 100 kcal to the final result (individual estimation)<\/li>\n<\/ul>\n<\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">3. work mainly on a no-load walking system:<\/h5>\n<ul>\n<li>A larger store with support for several workstations, a team leader walking around the workstations all day, etc.<\/li>\n<li>You don&#8217;t add anything because the steps already included in the QUANTITY OF STEPS field count.<\/li>\n<li>If you have a pedometer\/GPS then you enter the number of steps from the whole day<\/li>\n<li>If you don&#8217;t have a pedometer then you have to estimate the number of steps by eye<\/li>\n<\/ul>\n<\/div>\n<div class=\"card bg-light p-3 mb-3\">\n<h5 class=\"mb-3\">4. typically physical (heavier) work:<\/h5>\n<ul>\n<li>The caloric range is very wide and should be estimated on its own, since different occupations generate different energy expenditure<\/li>\n<li>You can take in an extra 200 to 400 or more calories per day<\/li>\n<li>This includes jobs such as warehouse with lifting, belt work where we are constantly on the move and have to flip\/transfer something, construction workers, fitters, repair services, heavy physical labor, etc.<\/li>\n<li>In the calculator you take into account the steps from the whole day (pedometer\/GPS or by eye)<\/li>\n<li>You can add 200-400 and more extra calories to the final result due to hard work (you have to estimate somehow by eye yourself)<\/li>\n<\/ul>\n<\/div>\n                                                        <\/div>\n                                                    <\/div>\n                                                <\/div>\n                                                                                                                        <\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n<!-- Add these additional styles -->\n<style>\n    .bmr-info .card-header {\n        border-bottom: none;\n    }\n\n    .bmr-info .btn-link {\n        text-decoration: none;\n        font-size: 1.1rem;\n    }\n\n    .bmr-info .btn-link:hover {\n        color: #ff7953 !important;\n    }\n\n    .bmr-info .btn-link:focus {\n        box-shadow: none;\n    }\n\n    .bmr-info .text-orange {\n        color: #ff7953;\n    }\n\n    .bmr-info .card-body {\n        color: #666;\n        line-height: 1.6;\n    }\n\n    .bmr-info .card-body p {\n        margin-bottom: 1rem;\n    }\n\n    .bmr-info .card-body ul li {\n        margin-bottom: 0.5rem;\n    }\n\n    .bmr-info h5 {\n        color: #333;\n        font-weight: 600;\n    }\n\n    .bmr-info .card.bg-light {\n        border-radius: 8px;\n    }\n\n    .bg-overlay {\n        background-position: center;\n    }\n\n    .calculator {\n        border-radius: 10px;\n        background-color: #fff;\n    }\n\n    .calculator .form-control {\n        border-radius: 5px;\n        padding: 8px 15px;\n    }\n\n    .calculator .form-control-lg {\n        height: auto;\n    }\n\n    .calculator label {\n        margin-bottom: 5px;\n        color: #333;\n    }\n\n    .nav-tabs .nav-link {\n        border: 1px solid #ddd;\n        border-radius: 5px 5px 0 0;\n        background-color: #f8f9fa;\n        color: #495057;\n        font-weight: 500;\n        transition: all 0.3s ease;\n    }\n\n    .nav-tabs .nav-link.active {\n        background-color: #fff;\n        border-bottom-color: transparent;\n        color: #ff7953;\n    }\n\n    @media all and (max-width:800px) {\n        .nav-tabs {\n            border-bottom: 0;\n            gap: 15px;\n            justify-content: center;\n        }\n\n        .nav-tabs .nav-link {\n            background-color: #fff;\n            border: #ff7953 1px solid;\n            color: #ff7953;\n            border-radius: 5px !important;\n        }\n\n        .nav-tabs .nav-link.active {\n            background-color: #ff7953;\n            color: #fff;\n        }\n    }\n\n    .tab-content {\n        padding-top: 10px;\n    }\n\n    .btn-orange {\n        background-color: #ff7953;\n        border-color: #ff7953;\n    }\n\n    .result h3,\n    .result h4 {\n        color: #333;\n        margin-top: 15px;\n    }\n\n    .alert-success {\n        border-radius: 8px;\n    }\n\n    .card.shadow {\n        box-shadow: 0 0.5rem 1rem rgba(0, 0, 0, 0.15);\n    }\n\n    .card.bg-light {\n        background-color: #f8f9fa;\n        border: none;\n    }\n\n    .calculator select.form-control {\n        padding-block: 10px;\n    }\n\n    @media (max-width: 767px) {\n        .standalone-heading {\n            padding-top: 100px !important;\n        }\n\n        .bg-overlay {\n            background-size: cover !important;\n        }\n\n        #trainer-sec {\n            padding: 2rem 0;\n        }\n\n        .bg-overlay {\n            height: 300px !important;\n        }\n    }\n<\/style>\n\n<script>\n    document.addEventListener('DOMContentLoaded', function() {\n        \/\/ Store the tab-specific values\n        let basicTabValues = {\n            activity: \"1.2\" \/\/ Default value\n        };\n\n        let detailedTabValues = {\n            steps: \"\",\n            lowCardio: \"\",\n            highCardio: \"\",\n            strengthTraining: \"\"\n        };\n\n        const calculatorWrapper = document.getElementById('calorie-calculator-block_059ebc6ef39c9094e1032c4ee3e6d0a2');\n        if (!calculatorWrapper) return;\n\n        const navLinks = calculatorWrapper.querySelectorAll('.nav-link');\n        navLinks.forEach((tab) => {\n            tab.addEventListener('click', () => {\n                document.getElementById('activity').value = basicTabValues.activity;\n                document.getElementById('steps').value = detailedTabValues.steps;\n                document.getElementById('lowCardio').value = detailedTabValues.lowCardio;\n                document.getElementById('highCardio').value = detailedTabValues.highCardio;\n                document.getElementById('strengthTraining').value = detailedTabValues.strengthTraining;\n            });\n        });\n\n        \/\/ Toggle female-specific options\n        const genderSelect = document.getElementById('gender');\n        if (genderSelect) {\n            genderSelect.addEventListener('change', function() {\n                const gender = this.value;\n                const femaleOptions = document.getElementById('female-options');\n                femaleOptions.style.display = (gender === 'female') ? 'block' : 'none';\n            });\n        }\n\n        \/\/ Change icon when accordion items are toggled\n        const collapseElements = document.querySelectorAll('.collapse');\n        collapseElements.forEach(collapse => {\n            collapse.addEventListener('show.bs.collapse', function() {\n                const button = document.querySelector(`[data-target=\"#${this.id}\"] i`);\n                button.classList.remove('la-angle-down');\n                button.classList.add('la-angle-up');\n            });\n\n            collapse.addEventListener('hide.bs.collapse', function() {\n                const button = document.querySelector(`[data-target=\"#${this.id}\"] i`);\n                button.classList.remove('la-angle-up');\n                button.classList.add('la-angle-down');\n            });\n        });\n    });\n\n    function calculateCalories() {\n        \/\/ Get values from form fields\n        const gender = document.getElementById('gender').value;\n        const age = parseFloat(document.getElementById('age').value);\n        const height = parseFloat(document.getElementById('height').value);\n        const weight = parseFloat(document.getElementById('weight').value);\n        const activity = parseFloat(document.getElementById('activity').value);\n        const steps = parseFloat(document.getElementById('steps').value);\n        const lowCardio = parseFloat(document.getElementById('lowCardio').value);\n        const highCardio = parseFloat(document.getElementById('highCardio').value);\n        const strengthTraining = parseFloat(document.getElementById('strengthTraining').value);\n        const isPregnant = document.getElementById('pregnant') ? parseFloat(document.getElementById('pregnant').value) : 0;\n        const Breastfeeding = document.getElementById('breastfeeding') ? parseFloat(document.getElementById('breastfeeding').value) : 0;\n\n        if (isNaN(age) || isNaN(height) || isNaN(weight)) {\n            document.getElementById('result').innerHTML = '<div class=\"alert alert-danger py-3 px-4 mt-2\">Enter all the necessary data.<\/div>';\n            return;\n        }\n\n        \/\/ Calculate BMR based on gender (Mifflin-St Jeor formula)\n        let bmr;\n        if (gender === 'male') {\n            bmr = (10 * weight) + (6.25 * height) - (5 * age) + 5;\n        } else {\n            bmr = (10 * weight) + (6.25 * height) - (5 * age) - 161;\n        }\n\n        \/\/ Total Daily Energy Expenditure (TDEE)\n        let tdee = bmr * activity;\n\n        if (gender === 'male' && activity) {\n            switch (activity) {\n                case 1.2:\n                    tdee = tdee + 120;\n                    break;\n                case 1.375:\n                    tdee = (tdee + 70) * 0.94;\n                    break;\n                case 1.55:\n                    tdee = (tdee + 150) * 0.94;\n                    break;\n                case 1.725:\n                    tdee = (tdee + 200) * 0.94;\n                    break;\n                case 1.9:\n                    tdee = (tdee + 150) * 0.94;\n                    break;\n            }\n        }\n\n        \/\/ Calculate additional calorie burn based on activity:\n        const stepsCalories = checkValue(steps) * 0.04; \/\/ Example calories per step\n        const lowCardioBurn = checkValue(lowCardio) * 7 \/ 7; \/\/ Low intensity cardio (kcal\/min)\n        const highCardioBurn = checkValue(highCardio) * 10 \/ 7; \/\/ High intensity cardio (kcal\/min)\n        const strengthBurn = checkValue(strengthTraining) * 6 \/ 7; \/\/ Strength training (kcal\/min)\n\n        let totalCalories = tdee + stepsCalories + lowCardioBurn + highCardioBurn + strengthBurn;\n\n        let breastfeedingKcal = 0;\n        if (gender !== 'male') {\n            \/\/ For pregnant women, increase caloric needs\n            if (isPregnant) {\n                totalCalories += isPregnant; \/\/ Value from the select (e.g., 300 kcal for pregnant women)\n            }\n\n            \/\/ For breastfeeding women, increase caloric needs\n            if (Breastfeeding) {\n                switch (Breastfeeding) {\n                    case 1:\n                        breastfeedingKcal = 500; \/\/ Example: 500 kcal for high breastfeeding\n                        break;\n                    case 2:\n                        breastfeedingKcal = 300; \/\/ Example: 300 kcal for moderate breastfeeding\n                        break;\n                    case 3:\n                        breastfeedingKcal = 150; \/\/ Example: 150 kcal for low breastfeeding\n                        break;\n                }\n\n                totalCalories += breastfeedingKcal;\n            }\n        }\n\n        \/\/ Display results based on goal\n        let resultText = `<div class=\"alert alert-success py-4 px-4 mt-5\">\n            <h3 class=\"mb-4 text-center\">Your results<\/h3>\n            <div class=\"row\">\n                <div class=\"col-md-6\">\n                    <div class=\"card bg-white p-3 mb-3\">\n                        <h5 class=\"mb-3\">Core values<\/h5>\n                        <p><strong>Basal Metabolism (BMR):<\/strong> ${Math.round(bmr)} kcal<\/p>\n                        <p><strong>Ca\u0142kowite dzienne zapotrzebowanie (Bez&nbsp;aktywno\u015bci):<\/strong> ${Math.round(tdee)} kcal<\/p>`;\n\n        if (stepsCalories > 0 || lowCardioBurn > 0 || highCardioBurn > 0 || strengthBurn > 0) {\n            resultText += `<\/div>\n                    <div class=\"card bg-white p-3 mb-3\">\n                        <h5 class=\"mb-3\">Additional calorie burning<\/h5>`;\n\n            if (stepsCalories > 0) {\n                resultText += `<p><strong>From the steps:<\/strong> ${Math.round(stepsCalories * 7)} kcal\/week<\/p>`;\n            }\n            if (lowCardioBurn > 0) {\n                resultText += `<p><strong>With low-intensity cardio:<\/strong> ${Math.round(lowCardioBurn * 7)} kcal\/week<\/p>`;\n            }\n            if (highCardioBurn > 0) {\n                resultText += `<p><strong>With high-intensity cardio:<\/strong> ${Math.round(highCardioBurn * 7)} kcal\/week<\/p>`;\n            }\n            if (strengthBurn > 0) {\n                resultText += `<p><strong>From strength training:<\/strong> ${Math.round(strengthBurn * 7)} kcal\/week<\/p>`;\n            }\n        }\n\n        if (breastfeedingKcal > 0) {\n            resultText += `<p><strong>From breastfeeding:<\/strong> ${Math.round(breastfeedingKcal)} kcal\/day<\/p>`;\n        }\n\n        if (isPregnant > 0) {\n            resultText += `<p><strong>From pregnancy:<\/strong> ${Math.round(isPregnant)} kcal\/day<\/p>`;\n        }\n\n        resultText += `<\/div>\n                <\/div>\n                <div class=\"col-md-6\">\n                    <div class=\"card bg-white p-3 mb-3\">\n                        <h5 class=\"mb-3\">Calorie recommendations by target<\/h5>\n                        <div class=\"mb-3 p-2\" style=\"background-color: #e8f4fd; border-radius: 5px;\">\n                            <p class=\"mb-2\"><strong>Goal: Losing weight<\/strong><\/p>\n                            <h4 class=\"text-primary\">${Math.round(totalCalories * 0.9)} kcal<\/h4>\n                            <small>(subtracted ${Math.round(totalCalories * 0.1)} kcal)<\/small>\n                        <\/div>\n                        <div class=\"mb-3 p-2\" style=\"background-color: #e8f4e8; border-radius: 5px;\">\n                            <p class=\"mb-2\"><strong>Cel: Utrzymanie wagi (TDEE\/CPM)<\/strong><\/p>\n                            <h4 class=\"text-success\">${Math.round(totalCalories)} kcal<\/h4>\n                        <\/div>\n                        <div class=\"p-2\" style=\"background-color: #fdf8e8; border-radius: 5px;\">\n                            <p class=\"mb-2\"><strong>Goal: Gaining weight<\/strong><\/p>\n                            <h4 class=\"text-warning\">${Math.round(totalCalories * 1.1)} kcal<\/h4>\n                            <small>(added ${Math.round(totalCalories * 0.1)} kcal)<\/small>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>`;\n\n        document.getElementById('result').innerHTML = resultText;\n\n        \/\/ Scroll to result\n        document.getElementById('result').scrollIntoView({\n            behavior: 'smooth'\n        });\n    }\n\n    function checkValue(value) {\n        if (isNaN(value)) {\n            return 0;\n        }\n        if (!value) {\n            return 0;\n        }\n\n        return value;\n    }\n<\/script>\n<!--Trainer SECTION START-->\n<section  class=\"trainer-sec bg-black\" id=\"trainer-sec\">\n    <div class=\"container\">\n        <div class=\"row text-center trainer-bottom\">\n            <div class=\"col-12 stats-heading-area text-center wow fadeInUp\">\n                <h4 class=\"heading\"><\/h4>\n                <div class=\"text\">\n                                    <\/div>\n            <\/div>\n        <\/div>\n\n                <div id=\"trainer-carousel-69e342afb3157\" class=\"trainer owl-carousel owl-theme text-center\">\n                        <div class=\"item speaker-info\">\n                <div class=\"image-holder\">\n                    <img decoding=\"async\" src=\"https:\/\/fit-atp.pl\/wp-content\/uploads\/2025\/04\/Nowy-projekt.webp\" alt=\"Tomasz Palej\">\n                    <div class=\"overlay d-flex justify-content-center align-items-center\">\n                        <div class=\"speaker-links\">\n                            <ul>\n                                                                <li><a href=\"https:\/\/www.facebook.com\/tomasz.palej.9\" target=\"_blank\"><i class=\"fab fa-facebook-f\"><\/i><\/a><\/li>\n                                                                                                <li><a href=\"https:\/\/www.instagram.com\/trenertomaszpalej\/\" target=\"_blank\"><i class=\"fab fa-instagram\"><\/i><\/a><\/li>\n                                                            <\/ul>\n                        <\/div>\n                    <\/div>\n                <\/div>\n\t\t\t\t<div class=\"d-flex justify-content-center align-items-center\">\n                        <div class=\"speaker-links\">\n                            <ul>\n                                                                <li><a href=\"https:\/\/www.facebook.com\/tomasz.palej.9\" target=\"_blank\"><i class=\"fab fa-facebook-f\"><\/i><\/a><\/li>\n                                                                                                <li><a href=\"https:\/\/www.instagram.com\/trenertomaszpalej\/\" target=\"_blank\"><i class=\"fab fa-instagram\"><\/i><\/a><\/li>\n                                                            <\/ul>\n                        <\/div>\n                    <\/div>\n                                <h4 class=\"trainer-name\">Tomasz Palej<\/h4>\n                                                <p class=\"trainer-detail\">Personal Trainer<\/p>\n                            <\/div>\n                        <div class=\"item speaker-info\">\n                <div class=\"image-holder\">\n                    <img decoding=\"async\" src=\"https:\/\/fit-atp.pl\/wp-content\/uploads\/2025\/04\/Nowy-projekt-1.webp\" alt=\"Anna Palej\">\n                    <div class=\"overlay d-flex justify-content-center align-items-center\">\n                        <div class=\"speaker-links\">\n                            <ul>\n                                                                <li><a href=\"https:\/\/www.facebook.com\/profile.php?id=100020425775021\" target=\"_blank\"><i class=\"fab fa-facebook-f\"><\/i><\/a><\/li>\n                                                                                                <li><a href=\"https:\/\/www.instagram.com\/aniapalej\/\" target=\"_blank\"><i class=\"fab fa-instagram\"><\/i><\/a><\/li>\n                                                            <\/ul>\n                        <\/div>\n                    <\/div>\n                <\/div>\n\t\t\t\t<div class=\"d-flex justify-content-center align-items-center\">\n                        <div class=\"speaker-links\">\n                            <ul>\n                                                                <li><a href=\"https:\/\/www.facebook.com\/profile.php?id=100020425775021\" target=\"_blank\"><i class=\"fab fa-facebook-f\"><\/i><\/a><\/li>\n                                                                                                <li><a href=\"https:\/\/www.instagram.com\/aniapalej\/\" target=\"_blank\"><i class=\"fab fa-instagram\"><\/i><\/a><\/li>\n                                                            <\/ul>\n                        <\/div>\n                    <\/div>\n                                <h4 class=\"trainer-name\">Anna Palej<\/h4>\n                                                <p class=\"trainer-detail\">Personal Trainer<\/p>\n                            <\/div>\n                    <\/div>\n            <\/div>\n<\/section>\n<!--Trainer SECTION END-->\n\n<script>\njQuery(document).ready(function($) {\n    $(\"#trainer-carousel-69e342afb3157\").owlCarousel({\n        items: 2,\n        margin: 30,\n        dots: true,\n        nav: false,\n        loop: true,\n        autoplay: true,\n        autoplayTimeout: 5000,\n        autoplayHoverPause: true,\n        smartSpeed: 1000,\n        responsive: {\n            0: {\n                items: 2\n            },\n            768: {\n                items: 2\n            }\n        }\n    });\n\n        \/\/ Initialize Morphext for text rotation\n    if ($.fn.Morphext) {\n        $(\".js-rotating\").Morphext({\n            animation: \"fadeIn\",\n            separator: \",\",\n            speed: 2000\n        });\n    }\n    });\n<\/script>\n\n<!-- Start Contact -->\n<section  class=\"contact-sec\" id=\"contact\">\n    <div class=\"container\">\n        <div class=\"row align-items-top\">\n            <div class=\"col-lg-6 order-lg-2 wow fadeInRight\">\n                <div class=\"contact-details heading-area\">\n                    <div class=\"contact-dots\" data-dots=\"\"><\/div>\n                                            <h4 class=\"contact-heading-2 font-weight-bold pb-5 ml-2\">ATP Anna Tomasz Palej<\/h4>\n                    \n                                            <h5 class=\"contact-text ml-2\">Send us a message and we will get back to you<\/h5>\n                    \n                    <ul>\n                        \n                        \n                                                    <li><i aria-hidden=\"true\" class=\"las la-paper-plane\"><\/i>trenertomaszpalej@gmail.com<\/li>\n                                            <\/ul>\n                <\/div>\n            <\/div>\n\n  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value=\"en_US\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f690-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"contact-form\">\n\t<div class=\"row\">\n <!--Left Column-->\n\t\t<div class=\"col-12\">\n\t\t\t<div class=\"form-group widthhun\">\n\t\t\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required form-control\" id=\"your_name\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Name\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t\t\t<\/p>\n\t\t\t<\/div>\n\t\t\t<div class=\"form-group widthhun\">\n\t\t\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email form-control\" id=\"your_email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"E-mail address\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t\t\t<\/p>\n\t\t\t<\/div>\n\t\t<\/div>\n <!--Right Column-->\n\t\t<div class=\"col-12\">\n\t\t\t<div class=\"form-group widthhun\">\n\t\t\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-message\"><textarea cols=\"40\" rows=\"10\" maxlength=\"2000\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required form-control\" id=\"message\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Your-message\" name=\"your-message\"><\/textarea><\/span>\n\t\t\t\t<\/p>\n\t\t\t<\/div>\n\t\t<\/div>\n \n <!-- Privacy Policy Acceptance -->\n\t\t<div class=\"col-12\">\n\t\t\t<div class=\"form-group widthhun\">\n\t\t\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"privacy-policy\"><span class=\"wpcf7-form-control wpcf7-acceptance\"><span class=\"wpcf7-list-item\"><label><input type=\"checkbox\" name=\"privacy-policy\" value=\"1\" class=\"form-check-input\" aria-invalid=\"false\" \/><span class=\"wpcf7-list-item-label\">I consent to the processing of my personal data in accordance with <a href=\"\/polityka-prywatnosci\" target=\"_blank\">the privacy policy<\/a>.<\/span><\/label><\/span><\/span><\/span>\n\t\t\t\t<\/p>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t<div class=\"col-12\">\n\t\t<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n\t\t<\/div>\n <!--Button-->\n\t\t<div class=\"col-md-12\">\n\t\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner btn btn-medium btn-rounded btn-black btn-hvr-orange w-100 mt-4\" type=\"submit\" value=\"Send a message\" \/>\n\t\t\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n<input class=\"wpcf7-form-control wpcf7-hidden\" value=\"Contact Form from Website\" type=\"hidden\" name=\"theme-value\" \/>\n<\/form>\n<\/div>\n                            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n<!--Contact End-->\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":474,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"kalkulator.php","meta":{"_acf_changed":false,"inline_featured_image":false,"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-695","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calorie Calculator - Fit ATP<\/title>\n<meta name=\"description\" content=\"Use our advanced calorie calculator designed by personal trainers. 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