{"id":4927,"date":"2023-05-15T09:59:00","date_gmt":"2023-05-15T09:59:00","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4927"},"modified":"2023-05-23T12:10:56","modified_gmt":"2023-05-23T12:10:56","slug":"hur-manga-kalorier-ska-jag-ata","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/","title":{"rendered":"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4927\" class=\"elementor elementor-4927\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c093c58 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c093c58\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bcec692\" data-id=\"bcec692\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5f2adbb elementor-widget elementor-widget-shortcode\" data-id=\"5f2adbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#1_Berakna_ditt_dagliga_kaloribehov\" >1. Ber\u00e4kna ditt dagliga kaloribehov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#Kcalutraknare\" >Kcalutr\u00e4knare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#2_Skapa_en_balanserad_kost_med_tallriksmodellen\" >2. Skapa en balanserad kost med tallriksmodellen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#3_Anpassa_dina_kalorier_efter_dina_mal\" >3. Anpassa dina kalorier efter dina m\u00e5l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#4_Satsa_pa_en_naringsrik_kost\" >4. Satsa p\u00e5 en n\u00e4ringsrik kost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#5_Var_medveten_om_vad_som_paverkar_din_vikt_och_kaloribehov\" >5. Var medveten om vad som p\u00e5verkar din vikt och kaloribehov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#6_Anlita_en_personlig_tranare_online_for_personligt_stod_och_radgivning\" >6. Anlita en personlig tr\u00e4nare online f\u00f6r personligt st\u00f6d och r\u00e5dgivning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#Vanliga_fragor_FAQ\" >Vanliga fr\u00e5gor (FAQ)<\/a><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20883b8 elementor-widget elementor-widget-text-editor\" data-id=\"20883b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4r det g\u00e4ller att leva ett h\u00e4lsosamt liv \u00e4r det inte bara viktigt att r\u00f6ra p\u00e5 sig och tr\u00e4na regelbundet, utan \u00e4ven att \u00e4ta r\u00e4tt. En stor fr\u00e5ga som m\u00e5nga st\u00e4ller sig \u00e4r: hur m\u00e5nga kalorier ska jag \u00e4ta? I den h\u00e4r artikeln kommer vi att guida dig genom kaloriintag,\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/tallriksmodellen-balanserade-maltider\/\">tallriksmodellen<\/a>\u00a0och hur du kan finna en balanserad kost som passar just dig.<\/p><p>Innan vi djupdyker in i \u00e4mnet vill vi uppmuntra dig att utforska v\u00e5ra\u00a0<a href=\"https:\/\/www.refitness.se\/klientresultat\/\">klientresultat<\/a>\u00a0f\u00f6r inspiration och bekr\u00e4ftelse p\u00e5 v\u00e5r personliga kost och tr\u00e4ning online. Om du \u00e4r intresserad av att f\u00f6rb\u00e4ttra din h\u00e4lsa och ditt v\u00e4lm\u00e5ende, kolla in v\u00e5ra olika\u00a0<a href=\"https:\/\/www.refitness.se\/medlemskap\/\">medlemskapalternativ<\/a>\u00a0som inkluderar kostscheman, tr\u00e4ningsprogram , receptsamling och mycket mer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cf59d9 elementor-widget elementor-widget-spacer\" data-id=\"3cf59d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-254d775 elementor-widget elementor-widget-heading\" data-id=\"254d775\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"1_Berakna_ditt_dagliga_kaloribehov\"><\/span>1. Ber\u00e4kna ditt dagliga kaloribehov<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecabe20 elementor-widget elementor-widget-text-editor\" data-id=\"ecabe20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>F\u00f6rsta steget f\u00f6r att f\u00f6rst\u00e5 hur m\u00e5nga kalorier du ska \u00e4ta varje dag \u00e4r att veta ditt dagliga energibehov. Detta kan du g\u00f6ra genom att anv\u00e4nda v\u00e5r\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">guide till kaloriintag<\/a>. Dina energibehov \u00e4r baserade p\u00e5 olika faktorer s\u00e5som:<\/p><ul><li>\u00c5lder<\/li><li>K\u00f6n<\/li><li>Vikt<\/li><li>L\u00e4ngd<\/li><li>Aktivitetsniv\u00e5<\/li><\/ul><p>Ett tips f\u00f6r att hj\u00e4lpa dig att h\u00e5lla koll p\u00e5 ditt kaloriintag och f\u00f6r att f\u00f6rs\u00e4kra att du \u00e4ter en n\u00e4ringsrik kost \u00e4r att anv\u00e4nda en kostdagbok s\u00e5 att du kan se vad du \u00e4ter och hur mycket.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-327b852 elementor-widget elementor-widget-spacer\" data-id=\"327b852\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de89a7d elementor-widget elementor-widget-html\" data-id=\"de89a7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!DOCTYPE html>\r\n<html>\r\n<body>\r\n<h2><span class=\"ez-toc-section\" id=\"Kcalutraknare\"><\/span>Kcalutr\u00e4knare<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n<form id=\"kcalForm\">\r\n  Vikt (kg): <input type=\"number\" id=\"weight\" required><br>\r\n  L\u00e4ngd (cm): <input type=\"number\" id=\"height\" required><br>\r\n  \u00c5lder: <input type=\"number\" id=\"age\" required><br>\r\n  K\u00f6n: <select id=\"gender\" required>\r\n    <option value=\"\">V\u00e4lj...<\/option>\r\n    <option value=\"male\">Man<\/option>\r\n    <option value=\"female\">Kvinna<\/option>\r\n  <\/select><br>\r\n  Aktivitetsniv\u00e5: <input type=\"range\" id=\"activity\" min=\"1\" max=\"2\" step=\"0.1\" value=\"1\" oninput=\"updateActivityValue(this.value)\" required><br>\r\n  <output id=\"activityOutput\">1<\/output><br>\r\n  <input type=\"submit\" value=\"Ber\u00e4kna\">\r\n<\/form>\r\n\r\n<p id=\"result\"><\/p>\r\n\r\n<script>\r\ndocument.getElementById('kcalForm').addEventListener('submit', function(e) {\r\n  e.preventDefault();\r\n  \r\n  var weight = parseFloat(document.getElementById('weight').value);\r\n  var height = parseFloat(document.getElementById('height').value);\r\n  var age = parseFloat(document.getElementById('age').value);\r\n  var gender = document.getElementById('gender').value;\r\n  var activity = parseFloat(document.getElementById('activity').value);\r\n  \r\n  var bmr;\r\n  if (gender === 'male') {\r\n    bmr = 88.362 + (13.397 * weight) + (4.799 * height) - (5.677 * age);\r\n  } else if (gender === 'female') {\r\n    bmr = 447.593 + (9.247 * weight) + (3.098 * height) - (4.330 * age);\r\n  }\r\n  \r\n  var kcal = bmr * activity;\r\n  \r\n  document.getElementById('result').innerText = \"Uppskattad kcal f\u00f6rbrukning: \" + Math.round(kcal);\r\n});\r\n\r\nfunction updateActivityValue(val) {\r\n  document.getElementById('activityOutput').value = val;\r\n}\r\n<\/script>\r\n\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd776a5 elementor-widget elementor-widget-spacer\" data-id=\"cd776a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95166a1 elementor-widget elementor-widget-heading\" data-id=\"95166a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"2_Skapa_en_balanserad_kost_med_tallriksmodellen\"><\/span>2. Skapa en balanserad kost med tallriksmodellen<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc90688 elementor-widget elementor-widget-text-editor\" data-id=\"bc90688\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>En bra grund f\u00f6r att \u00e4ta h\u00e4lsosamt \u00e4r att anv\u00e4nda\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/tallriksmodellen-balanserade-maltider\/\">tallriksmodellen<\/a>\u00a0som en grundprincip f\u00f6r att skapa balanserade m\u00e5ltider. Tallriksmodellen \u00e4r indelad i tre delar:<\/p><ol><li>50% gr\u00f6nsaker och frukt<\/li><li>25% protein<\/li><li>25% kolhydrater<\/li><\/ol><p>Att f\u00f6lja dessa proportioner f\u00f6r dina m\u00e5ltider kan hj\u00e4lpa dig att \u00e4ta en m\u00e5ngsidig kost och s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00f6dv\u00e4ndiga n\u00e4rings\u00e4mnen.<\/p><p>N\u00e5gra exempel p\u00e5 proteinrika livsmedel \u00e4r:<\/p><ul><li>K\u00f6tt<\/li><li><a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/\">Fisk<\/a><\/li><li><a href=\"https:\/\/www.refitness.se\/blog\/kost\/5-goda-proteinrika-recept-pa-kyckling\/\">Kyckling<\/a><\/li><li>\u00c4gg<\/li><li><a href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/\">N\u00f6tter<\/a><\/li><li><a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-proteinrika-vegetariska-recept\/\">B\u00f6nor och linser<\/a><\/li><\/ul><p>F\u00f6r kolhydrater, \u00e4r det b\u00e4st att fokusera p\u00e5 att \u00e4ta\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-kolhydrater-varfor-viktiga-hur-valja\/\">bra kolhydrater<\/a>, s\u00e5som:<\/p><ul><li>Fullkorn<\/li><li>Frukt och b\u00e4r<\/li><li>Gr\u00f6nsaker<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc488e4 elementor-widget elementor-widget-image\" data-id=\"dc488e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/2-2.png\" class=\"attachment-large size-large wp-image-4947 not-transparent\" alt=\"En balanserad tallrik med protein, kolhydrater och fett.\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/2-2.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/2-2-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"494027\" style=\"--dominant-color: #494027\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-559e877 elementor-widget elementor-widget-spacer\" data-id=\"559e877\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e38f29 elementor-widget elementor-widget-heading\" data-id=\"0e38f29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">3. Anpassa dina kalorier efter dina m\u00e5l\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77b76bd elementor-widget elementor-widget-text-editor\" data-id=\"77b76bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det \u00e4r viktigt att anpassa ditt kaloriintag efter dina personliga m\u00e5l och behov. Om du exempelvis \u00f6nskar g\u00e5 ner i vikt, rekommenderas det att skapa ett kaloriunderskott, d\u00e4r du konsumerar f\u00e4rre kalorier \u00e4n du g\u00f6r av med. V\u00e5r\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/\">effektiva guide till viktminskning<\/a>\u00a0kan hj\u00e4lpa dig att f\u00f6rst\u00e5 mer om detta \u00e4mne.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8201fb7 elementor-widget elementor-widget-spacer\" data-id=\"8201fb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8f4eb3 elementor-widget elementor-widget-heading\" data-id=\"f8f4eb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">4. Satsa p\u00e5 en n\u00e4ringsrik kost\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c4e90e elementor-widget elementor-widget-text-editor\" data-id=\"6c4e90e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>F\u00f6r att s\u00e4kerst\u00e4lla att din kropp f\u00e5r alla n\u00f6dv\u00e4ndiga n\u00e4rings\u00e4mnen \u00e4r det viktigt att \u00e4ta en varierad och n\u00e4ringsrik kost. \u00c4ven om kalorier spelar en stor roll i viktminskning, \u00e4r det ocks\u00e5 av stor vikt att \u00e4ta livsmedel rika p\u00e5 vitaminer, mineraler och antioxidanter. Genom att \u00e4ta nyttigt kommer du ge din kropp de b\u00e4sta f\u00f6ruts\u00e4ttningarna f\u00f6r att m\u00e5 bra och prestera optimalt.<\/p><p>N\u00e5gra av de mest n\u00e4ringsrika livsmedlen inkluderar:<\/p><ul><li>F\u00e4rgstarka gr\u00f6nsaker och frukter:\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/vad-ar-en-stenfrukt\/\">bland annat stenfrukter<\/a><\/li><li>Fisk:\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/\">Kolla in v\u00e5ra recept p\u00e5 fisk<\/a><\/li><li>Magra proteink\u00e4llor som kyckling, kalkon och \u00e4gg:\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-proteinrika-recept-pa-kyckling\/\">kolla in v\u00e5r samling med proteinrika kycklingrecept<\/a><\/li><li>Nyttiga fettk\u00e4llor som avokado, n\u00f6tter och fr\u00f6n:\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/\">\u00e4ta n\u00f6tter kan bidra till viktreglering och h\u00e4lsa<\/a><\/li><li>Kolhydrater fr\u00e5n fullkorn och rotfrukter<\/li><li>Vatten, f\u00f6r att h\u00e5lla kroppen v\u00e4l hydrerad<\/li><\/ul><blockquote><p>&#8221;<em>En h\u00e4lsosam kost handlar inte bara om kalorier, utan \u00e4ven att konsumera n\u00e4ringsrika livsmedel som ger kroppen allt den beh\u00f6ver f\u00f6r att fungera optimalt.<\/em>&#8221;<\/p><p>\u00a0<\/p><\/blockquote><p>Undvik ocks\u00e5 att \u00e4ta f\u00f6r mycket tillsatt socker, som kan leda till viktuppg\u00e5ng och h\u00f6gre risk f\u00f6r h\u00e4lsoproblem, s\u00e5som typ 2-diabetes och hj\u00e4rtsjukdomar.\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/halsa\/varfor-tillsatt-socker-ar-daligt-och-15-tips-for-att-undvika-det\/\">L\u00e4r dig mer om varf\u00f6r tillsatt socker \u00e4r d\u00e5ligt och hur du kan undvika det<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f08ee1 elementor-widget elementor-widget-image\" data-id=\"3f08ee1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/3.png\" class=\"attachment-large size-large wp-image-4948 not-transparent\" alt=\"Ett bord fyllt med en variation av h\u00e4lsosamma matvaror\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/3.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/3-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"433221\" style=\"--dominant-color: #433221\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3881905 elementor-widget elementor-widget-spacer\" data-id=\"3881905\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6aff20b elementor-widget elementor-widget-heading\" data-id=\"6aff20b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">5. Var medveten om vad som p\u00e5verkar din vikt och kaloribehov\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74c7a1f elementor-widget elementor-widget-text-editor\" data-id=\"74c7a1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det \u00e4r viktigt att vara medveten om de faktorer som kan p\u00e5verka ditt kaloribehov och din f\u00f6rm\u00e5ga att kontrollera din vikt. Exempelvis spelar din\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/halsa\/testosteron-och-vikt-hos-man\/\">hormonbalans<\/a>\u00a0och\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/dromterapi-halsa-drommarnas-inverkan-pa-valmaende\/\">livsstil<\/a>\u00a0en stor roll i hur din kropp reagerar p\u00e5 mat och tr\u00e4ning.<\/p><p>S\u00f6mnm\u00f6nster och stressniv\u00e5er kan ocks\u00e5 ha en betydande inverkan p\u00e5 din viktkontroll. Genom att veta hur dessa faktorer p\u00e5verkar din kropp kan du g\u00f6ra mer medvetna val f\u00f6r att f\u00f6rb\u00e4ttra din h\u00e4lsa. L\u00e4s mer om hur\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/\">s\u00f6mn p\u00e5verkar viktuppg\u00e5ng<\/a>\u00a0och hur du kan uppn\u00e5\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/viktnedgang-utan-stress\/\">viktnedg\u00e5ng utan stress<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-599b943 elementor-widget elementor-widget-spacer\" data-id=\"599b943\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3263931 elementor-widget elementor-widget-heading\" data-id=\"3263931\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">6. Anlita en personlig tr\u00e4nare online f\u00f6r personligt st\u00f6d och r\u00e5dgivning\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4d6c8f elementor-widget elementor-widget-text-editor\" data-id=\"f4d6c8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Om du fortfarande k\u00e4nner dig os\u00e4ker p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta, rekommenderar vi att du b\u00f6rjar med v\u00e5r pt-online tj\u00e4nst, att anlita en professionell, som en online pt och coach som ing\u00e5r i\u00a0<a href=\"https:\/\/www.refitness.se\/medlemskap\/\">v\u00e5rt medlemskap<\/a>. Genom att f\u00e5 personligt st\u00f6d och r\u00e5dgivning kan du s\u00e4tta upp m\u00e5l och planer som \u00e4r anpassade efter dina individuella behov och f\u00f6ruts\u00e4ttningar.<\/p><p>Att arbeta tillsammans med en expert kan ge dig den extra kunskap, motivation och st\u00f6d du beh\u00f6ver f\u00f6r att n\u00e5 dina m\u00e5l och uppr\u00e4tth\u00e5lla en h\u00e4lsosam livsstil. Kolla in v\u00e5ra <a href=\"https:\/\/www.refitness.se\/klientresultat\/\">klientresultat<\/a> f\u00f6r att f\u00e5r inspiration.<\/p><p>Nu n\u00e4r du har en grundl\u00e4ggande f\u00f6rst\u00e5else f\u00f6r hur m\u00e5nga kalorier du b\u00f6r \u00e4ta och hur man kan f\u00f6lja en n\u00e4ringsrik och balanserad kost, \u00e4r det dags att s\u00e4tta din kunskap i praktiken! T\u00e4nk p\u00e5 att f\u00f6r\u00e4ndring tar tid och att det viktigaste \u00e4r att du \u00e4r konsekvent och disciplinerad i dina matval och tr\u00e4ningsrutiner. F\u00f6r att g\u00f6ra \u00f6verg\u00e5ngen till en h\u00e4lsosammare livsstil s\u00e5 smidig som m\u00f6jligt, utforska v\u00e5r blogg f\u00f6r \u00e4nnu fler h\u00e4lso- och tr\u00e4ningstips samt v\u00e5ra\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-proteinrika-vegetariska-recept\/\">samlingar av recept<\/a>\u00a0f\u00f6r att h\u00e5lla din kost b\u00e5de smaklig och n\u00e4ringsrik.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b85688d elementor-widget elementor-widget-spacer\" data-id=\"b85688d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b58e862 elementor-widget elementor-widget-heading\" data-id=\"b58e862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Vanliga_fragor_FAQ\"><\/span>Vanliga fr\u00e5gor (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4541ac0 elementor-widget elementor-widget-text-editor\" data-id=\"4541ac0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Hur ber\u00e4knar jag mitt dagliga kaloribehov?<\/strong><\/p><p>Du kan ber\u00e4kna ditt dagliga kaloribehov genom att anv\u00e4nda v\u00e5r\u00a0<a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\">guide till kaloriintag<\/a>. Ta h\u00e4nsyn till faktorer som \u00e5lder, k\u00f6n, vikt, l\u00e4ngd och aktivitetsniv\u00e5 f\u00f6r att best\u00e4mma hur m\u00e5nga kalorier du beh\u00f6ver f\u00f6r att uppr\u00e4tth\u00e5lla, \u00f6ka eller minska din vikt.<\/p><p><strong>Vilka \u00e4r exempel p\u00e5 bra k\u00e4llor f\u00f6r protein, kolhydrater och fetter?<\/strong><\/p><p>N\u00e5gra exempel p\u00e5 proteinrika livsmedel \u00e4r k\u00f6tt, fisk, \u00e4gg, n\u00f6tter och b\u00f6nor. Bra k\u00e4llor f\u00f6r kolhydrater inkluderar fullkorn, frukt och gr\u00f6nsaker. F\u00f6r h\u00e4lsosamma fetter, inrikta dig p\u00e5 avokado, n\u00f6tter och fr\u00f6n samt fet fisk som lax och makrill.<\/p><p><strong>Kan s\u00f6mn och stress p\u00e5verka min viktkontroll?<\/strong><\/p><p>Ja, b\u00e5de s\u00f6mn och stress kan ha en betydande inverkan p\u00e5 din viktkontroll. Otillr\u00e4cklig s\u00f6mn och h\u00f6ga stressniv\u00e5er kan leda till hormonella obalanser och \u00f6kad aptit. Det \u00e4r viktigt att prioritera kvalitetss\u00f6mn och hantera stress f\u00f6r att uppr\u00e4tth\u00e5lla en h\u00e4lsosam vikt och livsstil.<\/p><p><strong>Vad \u00e4r f\u00f6rdelarna med att tr\u00e4na regelbundet och \u00e4ta en n\u00e4ringsrik kost?<\/strong><\/p><p>Att tr\u00e4na regelbundet och \u00e4ta en n\u00e4ringsrik kost kan ge flera f\u00f6rdelar, inklusive viktkontroll, f\u00f6rb\u00e4ttrad energi, minskad risk f\u00f6r kroniska sjukdomar, f\u00f6rb\u00e4ttrad hj\u00e4rn- och hj\u00e4rtfunktion samt b\u00e4ttre hum\u00f6r och mental h\u00e4lsa.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>N\u00e4r det g\u00e4ller att leva ett h\u00e4lsosamt liv \u00e4r det inte bara viktigt att r\u00f6ra p\u00e5 sig och tr\u00e4na regelbundet, utan \u00e4ven att \u00e4ta r\u00e4tt. En stor fr\u00e5ga som m\u00e5nga st\u00e4ller sig \u00e4r: hur m\u00e5nga kalorier ska jag \u00e4ta? I den h\u00e4r artikeln kommer vi att guida dig genom kaloriintag,&nbsp;tallriksmodellen&nbsp;och hur du kan finna en [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4946,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31],"tags":[],"class_list":["post-4927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide<\/title>\n<meta name=\"description\" content=\"Funderar du p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta? Uppt\u00e4ck hur du kan ber\u00e4kna ditt dagliga kaloribehov, skapa en balanserad kost\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide\" \/>\n<meta property=\"og:description\" content=\"Funderar du p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta? Uppt\u00e4ck hur du kan ber\u00e4kna ditt dagliga kaloribehov, skapa en balanserad kost\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/\" \/>\n<meta property=\"og:site_name\" content=\"reFitnessMagasinet\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/refitnesspt\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-15T09:59:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-23T12:10:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"432\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"reFitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Skriven av\" \/>\n\t<meta name=\"twitter:data1\" content=\"reFitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minuter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/\"},\"author\":{\"name\":\"reFitness\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/person\\\/b189f3523fc9476f675b82d5097e663f\"},\"headline\":\"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide\",\"datePublished\":\"2023-05-15T09:59:00+00:00\",\"dateModified\":\"2023-05-23T12:10:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/\"},\"wordCount\":1331,\"publisher\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/1-2.png\",\"articleSection\":[\"H\u00e4lsa\"],\"inLanguage\":\"sv-SE\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/\",\"name\":\"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/1-2.png\",\"datePublished\":\"2023-05-15T09:59:00+00:00\",\"dateModified\":\"2023-05-23T12:10:56+00:00\",\"description\":\"Funderar du p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta? Uppt\u00e4ck hur du kan ber\u00e4kna ditt dagliga kaloribehov, skapa en balanserad kost\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#breadcrumb\"},\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/1-2.png\",\"contentUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/1-2.png\",\"width\":768,\"height\":432,\"caption\":\"Ett bord fyllt med h\u00e4lsosamma gr\u00f6nsaker, protein och kolhydrater, som representerar den variation som beh\u00f6vs f\u00f6r en v\u00e4l avrundad kost.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/hur-manga-kalorier-ska-jag-ata\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/\",\"name\":\"reFitnessMagasinet\",\"description\":\"Tr\u00e4ning, Kost och H\u00e4lsa\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sv-SE\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#organization\",\"name\":\"reFitness\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/refitnessloggahogupplost1.png\",\"contentUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/refitnessloggahogupplost1.png\",\"width\":376,\"height\":135,\"caption\":\"reFitness\"},\"image\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/refitnesspt\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/person\\\/b189f3523fc9476f675b82d5097e663f\",\"name\":\"reFitness\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g\",\"caption\":\"reFitness\"},\"sameAs\":[\"https:\\\/\\\/www.refitness.se\\\/blog\"],\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/author\\\/rickarde\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide","description":"Funderar du p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta? Uppt\u00e4ck hur du kan ber\u00e4kna ditt dagliga kaloribehov, skapa en balanserad kost","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/","og_locale":"sv_SE","og_type":"article","og_title":"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide","og_description":"Funderar du p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta? Uppt\u00e4ck hur du kan ber\u00e4kna ditt dagliga kaloribehov, skapa en balanserad kost","og_url":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/","og_site_name":"reFitnessMagasinet","article_publisher":"https:\/\/www.facebook.com\/refitnesspt","article_published_time":"2023-05-15T09:59:00+00:00","article_modified_time":"2023-05-23T12:10:56+00:00","og_image":[{"width":768,"height":432,"url":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/1-2.png","type":"image\/png"}],"author":"reFitness","twitter_card":"summary_large_image","twitter_misc":{"Skriven av":"reFitness","Ber\u00e4knad l\u00e4stid":"6 minuter"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#article","isPartOf":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/"},"author":{"name":"reFitness","@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/person\/b189f3523fc9476f675b82d5097e663f"},"headline":"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide","datePublished":"2023-05-15T09:59:00+00:00","dateModified":"2023-05-23T12:10:56+00:00","mainEntityOfPage":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/"},"wordCount":1331,"publisher":{"@id":"https:\/\/www.refitness.se\/blog\/#organization"},"image":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#primaryimage"},"thumbnailUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/1-2.png","articleSection":["H\u00e4lsa"],"inLanguage":"sv-SE"},{"@type":"WebPage","@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/","url":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/","name":"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide","isPartOf":{"@id":"https:\/\/www.refitness.se\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#primaryimage"},"image":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#primaryimage"},"thumbnailUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/1-2.png","datePublished":"2023-05-15T09:59:00+00:00","dateModified":"2023-05-23T12:10:56+00:00","description":"Funderar du p\u00e5 hur m\u00e5nga kalorier du b\u00f6r \u00e4ta? Uppt\u00e4ck hur du kan ber\u00e4kna ditt dagliga kaloribehov, skapa en balanserad kost","breadcrumb":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#breadcrumb"},"inLanguage":"sv-SE","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/"]}]},{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#primaryimage","url":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/1-2.png","contentUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/05\/1-2.png","width":768,"height":432,"caption":"Ett bord fyllt med h\u00e4lsosamma gr\u00f6nsaker, protein och kolhydrater, som representerar den variation som beh\u00f6vs f\u00f6r en v\u00e4l avrundad kost."},{"@type":"BreadcrumbList","@id":"https:\/\/www.refitness.se\/blog\/halsa\/hur-manga-kalorier-ska-jag-ata\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.refitness.se\/blog\/"},{"@type":"ListItem","position":2,"name":"Hur m\u00e5nga kalorier ska jag \u00e4ta? Kalorir\u00e4knare och Guide"}]},{"@type":"WebSite","@id":"https:\/\/www.refitness.se\/blog\/#website","url":"https:\/\/www.refitness.se\/blog\/","name":"reFitnessMagasinet","description":"Tr\u00e4ning, Kost och H\u00e4lsa","publisher":{"@id":"https:\/\/www.refitness.se\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.refitness.se\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sv-SE"},{"@type":"Organization","@id":"https:\/\/www.refitness.se\/blog\/#organization","name":"reFitness","url":"https:\/\/www.refitness.se\/blog\/","logo":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/refitnessloggahogupplost1.png","contentUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/refitnessloggahogupplost1.png","width":376,"height":135,"caption":"reFitness"},"image":{"@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/refitnesspt"]},{"@type":"Person","@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/person\/b189f3523fc9476f675b82d5097e663f","name":"reFitness","image":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/secure.gravatar.com\/avatar\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g","caption":"reFitness"},"sameAs":["https:\/\/www.refitness.se\/blog"],"url":"https:\/\/www.refitness.se\/blog\/author\/rickarde\/"}]}},"_links":{"self":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts\/4927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/comments?post=4927"}],"version-history":[{"count":37,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts\/4927\/revisions"}],"predecessor-version":[{"id":5165,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts\/4927\/revisions\/5165"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/media\/4946"}],"wp:attachment":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/media?parent=4927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/categories?post=4927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/tags?post=4927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}