{"id":5879,"date":"2025-04-29T22:20:26","date_gmt":"2025-04-29T22:20:26","guid":{"rendered":"https:\/\/marklauren.com\/ernaehrung\/"},"modified":"2025-04-29T22:20:26","modified_gmt":"2025-04-29T22:20:26","slug":"ernaehrung","status":"publish","type":"page","link":"https:\/\/marklauren.com\/de\/ernaehrung\/","title":{"rendered":"Ern\u00e4hrung"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"5879\" class=\"elementor elementor-5879 elementor-5875\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cbea838 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cbea838\" 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-33 elementor-top-column elementor-element elementor-element-ef78fd1\" data-id=\"ef78fd1\" 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-9517617 elementor-widget elementor-widget-text-editor\" data-id=\"9517617\" 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><span style=\"color: #000000;\"><strong>For the calorie content and break down of <span style=\"color: #000000;\">macronutrients of common foods<\/span><\/strong><\/span><\/p><p><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\"><a style=\"color: #000000; text-decoration: underline;\" href=\"https:\/\/web.archive.org\/web\/20121226055949\/http:\/\/www.fatsecret.com\/\" target=\"_blank\" rel=\"noopener\">www.fatsecret.com<\/a><\/span><\/span><\/p><p><br \/><span style=\"color: #000000;\"><strong>For glycemic indices of common foods<\/strong><\/span><br \/><span style=\"text-decoration: underline;\"><a href=\"https:\/\/web.archive.org\/web\/20121226055949\/http:\/\/www.glycemicindex.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #000000; text-decoration: underline;\">www.glycemicindex.com<\/span><\/a><\/span><\/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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8f79dff\" data-id=\"8f79dff\" 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-b31277d elementor-widget elementor-widget-html\" data-id=\"b31277d\" 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<div class=\"ml-rmr-box\">\n  <h3>RMR Calculator<\/h3>\n  <form id=\"bmr_form\" onsubmit=\"return false;\">\n    <div class=\"ml-row\">\n      <label><input type=\"radio\" name=\"unit\" value=\"us\" checked onclick=\"showTab(0)\"> US<\/label>\n      <label><input type=\"radio\" name=\"unit\" value=\"metric\" onclick=\"showTab(1)\"> Metric<\/label>\n    <\/div>\n    <div id=\"tab0\">\n      <div class=\"ml-row ml-gender\">\n        <label><input type=\"radio\" name=\"gender_us\" value=\"Female\" checked> Female<\/label>\n        <label><input type=\"radio\" name=\"gender_us\" value=\"Male\"> Male<\/label>\n      <\/div>\n      <div class=\"ml-row\"><label>Weight <input type=\"number\" name=\"weight_us\" id=\"weight_us\" value=\"\" min=\"50\" max=\"600\" required> <span>lbs<\/span><\/label><\/div>\n      <div class=\"ml-row\"><label>Height <input type=\"number\" name=\"height_ft\" id=\"height_ft\" value=\"\" min=\"3\" max=\"8\" required> <span>ft<\/span>\n        <input type=\"number\" name=\"height_in\" id=\"height_in\" value=\"\" min=\"0\" max=\"11\" required> <span>in<\/span><\/label><\/div>\n      <div class=\"ml-row\"><label>Age <input type=\"number\" name=\"Age_us\" id=\"Age_us\" value=\"\" min=\"4\" max=\"120\" required> <span>yrs<\/span><\/label><\/div>\n    <\/div>\n    <div id=\"tab1\" style=\"display:none;\">\n      <div class=\"ml-row ml-gender\">\n        <label><input type=\"radio\" name=\"gender_mt\" value=\"Female\" checked> Female<\/label>\n        <label><input type=\"radio\" name=\"gender_mt\" value=\"Male\"> Male<\/label>\n      <\/div>\n      <div class=\"ml-row\"><label>Weight <input type=\"number\" name=\"weight_mt\" id=\"weight_mt\" value=\"\" min=\"20\" max=\"300\" required> <span>kg<\/span><\/label><\/div>\n      <div class=\"ml-row\"><label>Height <input type=\"number\" name=\"height_m\" id=\"height_m\" value=\"\" min=\"1\" max=\"2\" required> <span>m<\/span>\n        <input type=\"number\" name=\"height_cm\" id=\"height_cm\" value=\"\" min=\"0\" max=\"99\" required> <span>cm<\/span><\/label><\/div>\n      <div class=\"ml-row\"><label>Age <input type=\"number\" name=\"Age_mt\" id=\"Age_mt\" value=\"\" min=\"4\" max=\"120\" required> <span>yrs<\/span><\/label><\/div>\n    <\/div>\n    <div class=\"ml-row\">\n      <label>Activity\n        <select name=\"activity_level\" id=\"activity_level\">\n          <option value=\"1\">Basal Metabolic Rate (BMR)<\/option>\n          <option value=\"1.2\" selected>Little or no Exercise<\/option>\n          <option value=\"1.375\">Exercise 3 times a week<\/option>\n          <option value=\"1.55\">Exercise 4 - 5 times a week<\/option>\n          <option value=\"1.725\">Exercise 6 - 7 times a week<\/option>\n          <option value=\"1.9\">Exercise 8 or more times a week<\/option>\n        <\/select>\n      <\/label>\n    <\/div>\n    <div class=\"ml-row\">\n      <label>Goals\n        <select name=\"goal\" id=\"goal_select\">\n          <option value=\"0\" selected>Maintain weight<\/option>\n          <option value=\"-500\">Lose less than 50 pounds<\/option>\n          <option value=\"-750\">Lose more than 50 pounds<\/option>\n          <option value=\"500\">Gain weight<\/option>\n        <\/select>\n      <\/label>\n    <\/div>\n    <button type=\"button\" class=\"ml-btn\" onclick=\"calculate_BMR(1)\">Calculate<\/button>\n  <\/form>\n  <div class=\"ml-result\">\n    <div id=\"calories_per_day\"><\/div>\n    <div id=\"calories_per_meal\"><\/div>\n    <div id=\"fat_per_meal\"><\/div>\n    <div id=\"carbs_protein_per_meal\"><\/div>\n  <\/div>\n<\/div>\n\n<style>\n.ml-rmr-box {\n  max-width: 360px;\n  background: #fff;\n  border: 1px solid #eee;\n  border-radius: 12px;\n  padding: 28px 20px 20px 20px;\n  box-shadow: 0 2px 14px rgba(0,0,0,0.07);\n  font-family: Arial, sans-serif;\n}\n.ml-rmr-box h3 {\n  margin-top: 0;\n  margin-bottom: 18px;\n  color: #F37328;\n  font-size: 1.4em;\n  font-weight: 700;\n  letter-spacing: 0.01em;\n}\n.ml-row {\n  display: flex;\n  gap: 14px;\n  margin-bottom: 14px;\n  flex-wrap: wrap;\n  align-items: center;\n}\n.ml-gender {\n  gap: 18px;\n}\n.ml-row label, .ml-row span {\n  font-size: 1em;\n  color: #333;\n  font-weight: 400;\n  margin-right: 0;\n}\n.ml-row input[type=\"number\"] {\n  width: 54px;\n  padding: 6px;\n  font-size: 1em;\n  border: 1px solid #ddd;\n  border-radius: 5px;\n  background: #f9f9f9;\n  margin: 0 3px;\n  box-sizing: border-box;\n}\n.ml-row select {\n  width: 180px;\n  padding: 6px 4px;\n  font-size: 1em;\n  border: 1px solid #ddd;\n  border-radius: 5px;\n  background: #fafafa;\n  margin-left: 6px;\n}\n.ml-btn {\n  margin-top: 12px;\n  width: 100%;\n  background: #F37328;\n  color: #fff;\n  padding: 14px 0;\n  font-size: 1.1em;\n  border: none;\n  border-radius: 6px;\n  font-weight: 700;\n  cursor: pointer;\n  transition: background 0.13s;\n  letter-spacing: 0.01em;\n  box-shadow: 0 2px 6px rgba(243,115,40,0.06);\n}\n.ml-btn:hover, .ml-btn:focus {\n  background: #E22E2D;\n}\n.ml-result {\n  margin-top: 24px;\n  font-size: 1.13em;\n  line-height: 1.7;\n}\n#calories_per_day { color: #E22E2D; font-weight: 700; }\n#calories_per_meal { color: #E22E2D; font-weight: 700; }\n#fat_per_meal { color: #E22E2D; font-weight: 600; }\n#carbs_protein_per_meal { color: #F37328; font-weight: 600; }\n<\/style>\n\n<script>\nfunction showTab(tabIndex) {\n  document.getElementById('tab0').style.display = (tabIndex === 0) ? '' : 'none';\n  document.getElementById('tab1').style.display = (tabIndex === 1) ? '' : 'none'; \n  clearResults();\n  document.getElementById('ml-error-msg')?.remove();\n}\n\nfunction get_radio_value(name) {\n  let radios = document.getElementsByName(name);\n  for (let i = 0; i < radios.length; i++) {\n    if (radios[i].checked) return radios[i].value;\n  }\n  return '';\n}\n\nfunction clearResults() {\n  document.getElementById(\"calories_per_day\").innerHTML = \"\";\n  document.getElementById(\"calories_per_meal\").innerHTML = \"\";\n  document.getElementById(\"fat_per_meal\").innerHTML = \"\";\n  document.getElementById(\"carbs_protein_per_meal\").innerHTML = \"\";\n}\n\nfunction calculate_BMR(vr) {\n  \/\/ Remove previous errors\n  document.getElementById('ml-error-msg')?.remove();\n\n  let ag = 0, gend = \"F\", ht = 0, wt = 0, bmr = 0;\n  let unit_val = get_radio_value(\"unit\");\n  let valid = true;\n  clearResults();\n\n  function showError(msg) {\n    const errDiv = document.createElement(\"div\");\n    errDiv.id = \"ml-error-msg\";\n    errDiv.style.color = \"#E22E2D\";\n    errDiv.style.fontWeight = \"600\";\n    errDiv.style.marginTop = \"10px\";\n    errDiv.textContent = msg;\n    document.querySelector('.ml-result').prepend(errDiv);\n  }\n\n  if (unit_val === \"metric\") {\n    document.getElementById(\"tab1\").style.display = '';\n    document.getElementById(\"tab0\").style.display = 'none';\n    gend = get_radio_value(\"gender_mt\");\n    const m = document.getElementById(\"height_m\").value;\n    const cm = document.getElementById(\"height_cm\").value;\n    const age = document.getElementById(\"Age_mt\").value;\n    const weight = document.getElementById(\"weight_mt\").value;\n\n    if (!m || !cm || !age || !weight) {\n      showError(\"Please fill in all metric fields.\");\n      return false;\n    }\n\n    ht = parseInt(m) * 100 + parseInt(cm);\n    ag = parseInt(age);\n    wt = parseFloat(weight);\n\n  } else {\n    document.getElementById(\"tab1\").style.display = 'none';\n    document.getElementById(\"tab0\").style.display = '';\n    gend = get_radio_value(\"gender_us\");\n\n    const ft = document.getElementById(\"height_ft\").value;\n    const inch = document.getElementById(\"height_in\").value;\n    const age = document.getElementById(\"Age_us\").value;\n    const weight = document.getElementById(\"weight_us\").value;\n\n    if (!ft || !inch || !age || !weight) {\n      showError(\"Please fill in all US fields.\");\n      return false;\n    }\n\n    ht = (parseInt(ft) * 12 + parseInt(inch)) * 2.54;\n    ag = parseInt(age);\n    wt = parseFloat(weight) * 0.453592;\n  }\n\n  if (isNaN(ht) || isNaN(ag) || isNaN(wt)) {\n    showError(\"All values must be valid numbers.\");\n    return false;\n  }\n\n  if (vr !== 0) {\n    bmr = (gend === \"Female\")\n      ? (10 * wt) + (6.25 * ht) - (ag * 5) - 161\n      : (10 * wt) + (6.25 * ht) - (ag * 5) + 5;\n\n    const act = parseFloat(document.getElementById(\"activity_level\").value);\n    const goal = parseInt(document.getElementById(\"goal_select\").value);\n    bmr = bmr * act + goal;\n\n    if (isNaN(bmr) || bmr <= 0) {\n      showError(\"Calculation failed. Please check your entries.\");\n      return false;\n    }\n\n    const perMeal = Math.round(bmr \/ 5);\n    const fatPerMeal = Math.round((perMeal \/ 3) \/ 9);\n    const carbsProteinPerMeal = Math.round((perMeal \/ 3) \/ 4);\n\n    document.getElementById(\"calories_per_day\").textContent = `${Math.round(bmr)} calories per day`;\n    document.getElementById(\"calories_per_meal\").textContent = `Five ${perMeal} calories meals per day`;\n    document.getElementById(\"fat_per_meal\").textContent = `${fatPerMeal} grams of fat per meal`;\n    document.getElementById(\"carbs_protein_per_meal\").textContent = `${carbsProteinPerMeal} grams of carbs and protein per meal`;\n  }\n  return false;\n}\n<\/script>\n\n\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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-7bb14b0\" data-id=\"7bb14b0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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>F\u00fcr Kalorienangaben und Makron\u00e4hrstoffe g\u00e4ngiger Lebensmittel www.fatsecret.com F\u00fcr glyk\u00e4mische Werte g\u00e4ngiger Lebensmittelwww.glycemicindex.com RMR-Rechner US Metrisch Frau Mann Gewicht lbs Gr\u00f6\u00dfe ft in Alter yrs Frau Mann Gewicht kg Gr\u00f6\u00dfe m cm Alter yrs Aktivit\u00e4t Grundumsatz (BMR)Wenig oder gar kein Training3\u00d7 pro Woche Training4\u20135\u00d7 pro Woche Training6\u20137\u00d7 pro Woche Training8\u00d7 oder mehr pro Woche Training Ziel [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-5879","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - 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