{"id":2499,"date":"2025-02-02T12:56:15","date_gmt":"2025-02-02T11:56:15","guid":{"rendered":"https:\/\/planishraneitreninga.com\/?p=2499"},"modified":"2025-09-29T15:36:52","modified_gmt":"2025-09-29T13:36:52","slug":"sta-je-kalorijski-suficit-a-sta-deficit","status":"publish","type":"post","link":"https:\/\/planishraneitreninga.com\/?p=2499","title":{"rendered":"\u0160ta je kalorijski suficit, a \u0161ta deficit?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2499\" class=\"elementor elementor-2499\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9ab6622 e-flex e-con-boxed wpr-particle-no wpr-sticky-section-no e-con e-parent\" data-id=\"9ab6622\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2d1c009 elementor-widget elementor-widget-image\" data-id=\"2d1c009\" data-element_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<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/02\/sta-je-kalorijski-suficit-a-sta-deficit-1024x576.png\" class=\"attachment-large size-large wp-image-2507\" alt=\"\" \/>\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\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5532438 e-flex e-con-boxed wpr-particle-no wpr-sticky-section-no e-con e-parent\" data-id=\"5532438\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4ce8151 e-con-full e-flex wpr-particle-no wpr-sticky-section-no e-con e-child\" data-id=\"4ce8151\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-47ceb42 e-con-full e-flex wpr-particle-no wpr-sticky-section-no e-con e-child\" data-id=\"47ceb42\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8910b7b elementor-widget elementor-widget-heading\" data-id=\"8910b7b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u0160ta je kalorijski suficit a \u0161ta deficit?<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5efd0b0 elementor-widget elementor-widget-text-editor\" data-id=\"5efd0b0\" data-element_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<p>Kalorijski suficit i kalorijski deficit su klju\u010dni pojmovi u ishrani i kontroli telesne mase. Ako \u017eelite da smr\u0161ate, nabacite mi\u0161i\u0107nu masu ili odr\u017eite postoje\u0107u te\u017einu, razumevanje ovih principa mo\u017ee vam pomo\u0107i da postignete \u017eeljene rezultate.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c232ca elementor-widget elementor-widget-heading\" data-id=\"0c232ca\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0160ta je kalorijski deficit?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4790e9d elementor-widget elementor-widget-text-editor\" data-id=\"4790e9d\" data-element_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<p>Kalorijski deficit nastaje kada unosite manje kalorija nego \u0161to va\u0161e telo sagoreva tokom dana. Ovo primorava organizam da koristi uskladi\u0161tene masti kao izvor energije, \u0161to dovodi do gubitka kilograma.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1982f8 elementor-widget elementor-widget-image\" data-id=\"d1982f8\" data-element_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<img decoding=\"async\" width=\"612\" height=\"408\" data-src=\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/02\/kalorijski-deficit.png\" class=\"attachment-large size-large wp-image-2510 lazyload\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 612px; --smush-placeholder-aspect-ratio: 612\/408;\" \/>\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-825743b elementor-widget elementor-widget-heading\" data-id=\"825743b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><p><strong>Prednosti kalorijskog deficita<\/strong><\/p><\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bca86ec elementor-widget elementor-widget-text-editor\" data-id=\"bca86ec\" data-element_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<ul><li><strong>Smanjenjem unosa kalorija<\/strong> \u2013 birajte nutritivno bogatu, ali niskokalori\u010dnu hranu.<\/li><li><strong>Pove\u0107anjem fizi\u010dke aktivnosti<\/strong> \u2013 ve\u017ebanjem pove\u0107avate potro\u0161nju kalorija.<\/li><li><strong>Balansom oba faktora<\/strong> \u2013 kombinacija zdravog re\u017eima ishrane i treninga daje najbolje rezultate.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6777382 elementor-widget elementor-widget-heading\" data-id=\"6777382\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Prednosti kalorijskog deficita\n\n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6264353 elementor-widget elementor-widget-text-editor\" data-id=\"6264353\" data-element_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<ul><li>Gubitak masnih naslaga<\/li><li>Pobolj\u0161anje metabolizma<\/li><li>Smanjenje rizika od gojaznosti i povezanih bolesti<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c8627c elementor-widget elementor-widget-heading\" data-id=\"4c8627c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0160ta je kalorijski suficit?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cd111f elementor-widget elementor-widget-text-editor\" data-id=\"3cd111f\" data-element_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<p>Kalorijski suficit nastaje kada unosite vi\u0161e kalorija nego \u0161to sagorevate. Ovo je neophodno za izgradnju mi\u0161i\u0107a i pove\u0107anje telesne mase.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-966bc1f elementor-widget elementor-widget-image\" data-id=\"966bc1f\" data-element_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<img decoding=\"async\" width=\"612\" height=\"408\" data-src=\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/02\/kalorijski-suficit.png\" class=\"attachment-large size-large wp-image-2509 lazyload\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 612px; --smush-placeholder-aspect-ratio: 612\/408;\" \/>\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-3cb9350 elementor-widget elementor-widget-heading\" data-id=\"3cb9350\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Kako posti\u0107i kalorijski suficit?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b574546 elementor-widget elementor-widget-text-editor\" data-id=\"b574546\" data-element_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<ul><li><strong>Pove\u0107anjem unosa kalorija<\/strong> \u2013 unosite vi\u0161e proteina, zdravih masti i ugljenih hidrata.<\/li><li><strong>Intenzivnim treningom snage<\/strong> \u2013 mi\u0161i\u0107i rastu kada su izlo\u017eeni izazovu i imaju dovoljno kalorija za oporavak.<\/li><li><strong>Pravilnim odabirom namirnica<\/strong> \u2013 izbegavajte prera\u0111ene i nezdrave izvore kalorija.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e90605c elementor-widget elementor-widget-heading\" data-id=\"e90605c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Prednosti kalorijskog suficita<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ec12f8 elementor-widget elementor-widget-text-editor\" data-id=\"1ec12f8\" data-element_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<ul><li>Pove\u0107anje mi\u0161i\u0107ne mase<\/li><li>Br\u017ei oporavak nakon treninga<\/li><li>Pobolj\u0161anje sportskih performansi<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd68399 elementor-widget elementor-widget-heading\" data-id=\"cd68399\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Koji je re\u017eim za vas!<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a9abcb elementor-widget elementor-widget-text-editor\" data-id=\"3a9abcb\" data-element_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<p>Bilo da \u017eelite da izgubite kilograme, dobijete mi\u0161i\u0107e ili odr\u017eite formu, razumevanje kalorijskog deficita i suficita klju\u010dno je za postizanje ciljeva. Fokusirajte se na pravilan izbor namirnica i fizi\u010dku aktivnost kako biste osigurali dugoro\u010dne rezultate.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ce36ae e-flex e-con-boxed wpr-particle-no wpr-sticky-section-no e-con e-parent\" data-id=\"5ce36ae\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-25a8a1c elementor-widget elementor-widget-image\" data-id=\"25a8a1c\" data-element_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<img decoding=\"async\" data-src=\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/09\/individualni-plan-ishrane-1.png\" title=\"individualni-plan-ishrane\" alt=\"Plan ishrane uskla\u0111en sa ciljevima zdravlja i kondicije, uklju\u010duje uravnote\u017eene obroke i savete za zdrav \u017eivot\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 1080px; --smush-placeholder-aspect-ratio: 1080\/1080;\" \/>\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\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dbb11c0 e-flex e-con-boxed wpr-particle-no wpr-sticky-section-no e-con e-parent\" data-id=\"dbb11c0\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e25732 elementor-widget elementor-widget-text-editor\" data-id=\"7e25732\" data-element_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<p>Pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010diti preko nas i posti\u0107i \u017eeljene rezultate uz stru\u010dnu podr\u0161ku. Pi\u0161ite nam na mejl &#8211; info.plan.ishrane.treninga@gmail.com<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-317fad7 elementor-widget elementor-widget-image\" data-id=\"317fad7\" data-element_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<img decoding=\"async\" width=\"150\" height=\"150\" data-src=\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2024\/10\/cropped-cropped-channels4_profile-removebg-preview-1-3-150x150.png\" class=\"attachment-thumbnail size-thumbnail wp-image-2633 lazyload\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 150px; --smush-placeholder-aspect-ratio: 150\/150;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6340f52 e-con-full e-flex wpr-particle-no wpr-sticky-section-no e-con e-child\" data-id=\"6340f52\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e68248 elementor-shape-rounded elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"0e68248\" data-element_type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-facebook elementor-repeater-item-9b37856\" href=\"https:\/\/www.facebook.com\/davor.cajic\/?locale=sr_RS\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Facebook<\/span>\n\t\t\t\t\t\t<svg class=\"e-font-icon-svg e-fab-facebook\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-instagram elementor-repeater-item-63652b0\" href=\"https:\/\/www.instagram.com\/davor_cajic\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Instagram<\/span>\n\t\t\t\t\t\t<svg class=\"e-font-icon-svg e-fab-instagram\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.1 141c-63.6 0-114.9 51.3-114.9 114.9s51.3 114.9 114.9 114.9S339 319.5 339 255.9 287.7 141 224.1 141zm0 189.6c-41.1 0-74.7-33.5-74.7-74.7s33.5-74.7 74.7-74.7 74.7 33.5 74.7 74.7-33.6 74.7-74.7 74.7zm146.4-194.3c0 14.9-12 26.8-26.8 26.8-14.9 0-26.8-12-26.8-26.8s12-26.8 26.8-26.8 26.8 12 26.8 26.8zm76.1 27.2c-1.7-35.9-9.9-67.7-36.2-93.9-26.2-26.2-58-34.4-93.9-36.2-37-2.1-147.9-2.1-184.9 0-35.8 1.7-67.6 9.9-93.9 36.1s-34.4 58-36.2 93.9c-2.1 37-2.1 147.9 0 184.9 1.7 35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-youtube elementor-repeater-item-4b65956\" href=\"https:\/\/www.youtube.com\/@davorcajic6927\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Youtube<\/span>\n\t\t\t\t\t\t<svg class=\"e-font-icon-svg e-fab-youtube\" viewBox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M549.655 124.083c-6.281-23.65-24.787-42.276-48.284-48.597C458.781 64 288 64 288 64S117.22 64 74.629 75.486c-23.497 6.322-42.003 24.947-48.284 48.597-11.412 42.867-11.412 132.305-11.412 132.305s0 89.438 11.412 132.305c6.281 23.65 24.787 41.5 48.284 47.821C117.22 448 288 448 288 448s170.78 0 213.371-11.486c23.497-6.321 42.003-24.171 48.284-47.821 11.412-42.867 11.412-132.305 11.412-132.305s0-89.438-11.412-132.305zm-317.51 213.508V175.185l142.739 81.205-142.739 81.201z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u0160ta je kalorijski suficit a \u0161ta deficit? Kalorijski suficit i kalorijski deficit su klju\u010dni pojmovi u ishrani i kontroli telesne mase. Ako \u017eelite da smr\u0161ate, nabacite mi\u0161i\u0107nu masu ili odr\u017eite postoje\u0107u te\u017einu, razumevanje ovih principa mo\u017ee vam pomo\u0107i da postignete \u017eeljene rezultate. \u0160ta je kalorijski deficit? Kalorijski deficit nastaje kada unosite manje kalorija nego \u0161to va\u0161e telo sagoreva tokom dana. Ovo primorava organizam da koristi uskladi\u0161tene masti kao izvor energije, \u0161to dovodi do gubitka kilograma. Prednosti kalorijskog deficita Smanjenjem unosa kalorija \u2013 birajte nutritivno bogatu, ali niskokalori\u010dnu hranu. Pove\u0107anjem fizi\u010dke aktivnosti \u2013 ve\u017ebanjem pove\u0107avate potro\u0161nju kalorija. Balansom oba faktora \u2013 kombinacija zdravog re\u017eima ishrane i treninga daje najbolje rezultate. Prednosti kalorijskog deficita Gubitak masnih naslaga Pobolj\u0161anje metabolizma Smanjenje rizika od gojaznosti i povezanih bolesti \u0160ta je kalorijski suficit? Kalorijski suficit nastaje kada unosite vi\u0161e kalorija nego \u0161to sagorevate. Ovo je neophodno za izgradnju mi\u0161i\u0107a i pove\u0107anje telesne mase. Kako posti\u0107i kalorijski suficit? Pove\u0107anjem unosa kalorija \u2013 unosite vi\u0161e proteina, zdravih masti i ugljenih hidrata. Intenzivnim treningom snage \u2013 mi\u0161i\u0107i rastu kada su izlo\u017eeni izazovu i imaju dovoljno kalorija za oporavak. Pravilnim odabirom namirnica \u2013 izbegavajte prera\u0111ene i nezdrave izvore kalorija. Prednosti kalorijskog suficita Pove\u0107anje mi\u0161i\u0107ne mase Br\u017ei oporavak nakon treninga Pobolj\u0161anje sportskih performansi Koji je re\u017eim za vas! Bilo da \u017eelite da izgubite kilograme, dobijete mi\u0161i\u0107e ili odr\u017eite formu, razumevanje kalorijskog deficita i suficita klju\u010dno je za postizanje ciljeva. Fokusirajte se na pravilan izbor namirnica i fizi\u010dku aktivnost kako biste osigurali dugoro\u010dne rezultate. Pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010diti preko nas i posti\u0107i \u017eeljene rezultate uz stru\u010dnu podr\u0161ku. Pi\u0161ite nam na mejl &#8211; info.plan.ishrane.treninga@gmail.com Facebook Instagram Youtube<\/p>\n","protected":false},"author":1,"featured_media":3091,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2499","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-plan-ishrane-i-treninga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalorijski Suficit iDeficit: Ovo morate da znate da bi SMR\u0160ALI!<\/title>\n<meta name=\"description\" content=\"Kalorijski suficit i deficit pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010di...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/planishraneitreninga.com\/?p=2499\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kalorijski Suficit iDeficit: Ovo morate da znate da bi SMR\u0160ALI!\" \/>\n<meta property=\"og:description\" content=\"Kalorijski suficit i deficit pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010di...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/planishraneitreninga.com\/?p=2499\" \/>\n<meta property=\"og:site_name\" content=\"Plan ishrane i treninga\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-02T11:56:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-29T13:36:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"2240\" \/>\n\t<meta property=\"og:image:height\" content=\"1260\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Davor\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Davor\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/planishraneitreninga.com\/?p=2499\",\"url\":\"https:\/\/planishraneitreninga.com\/?p=2499\",\"name\":\"Kalorijski Suficit iDeficit: Ovo morate da znate da bi SMR\u0160ALI!\",\"isPartOf\":{\"@id\":\"https:\/\/planishraneitreninga.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/planishraneitreninga.com\/?p=2499#primaryimage\"},\"image\":{\"@id\":\"https:\/\/planishraneitreninga.com\/?p=2499#primaryimage\"},\"thumbnailUrl\":\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png\",\"datePublished\":\"2025-02-02T11:56:15+00:00\",\"dateModified\":\"2025-09-29T13:36:52+00:00\",\"author\":{\"@id\":\"https:\/\/planishraneitreninga.com\/#\/schema\/person\/f3ee5359b0189526232e97d2ceb382c5\"},\"description\":\"Kalorijski suficit i deficit pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010di...\",\"breadcrumb\":{\"@id\":\"https:\/\/planishraneitreninga.com\/?p=2499#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/planishraneitreninga.com\/?p=2499\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/planishraneitreninga.com\/?p=2499#primaryimage\",\"url\":\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png\",\"contentUrl\":\"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png\",\"width\":2240,\"height\":1260},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/planishraneitreninga.com\/?p=2499#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/planishraneitreninga.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0160ta je kalorijski suficit, a \u0161ta deficit?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/planishraneitreninga.com\/#website\",\"url\":\"https:\/\/planishraneitreninga.com\/\",\"name\":\"Plan ishrane i treninga\",\"description\":\"Plan ishrane , Plan treninga , Plan ishrane i treninga\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/planishraneitreninga.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/planishraneitreninga.com\/#\/schema\/person\/f3ee5359b0189526232e97d2ceb382c5\",\"name\":\"Davor\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/planishraneitreninga.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/645fdb5de86d1d53cd7ba45ecaaf2ab915ef4ba80ff63cd09ff1d5bf6e69fc14?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/645fdb5de86d1d53cd7ba45ecaaf2ab915ef4ba80ff63cd09ff1d5bf6e69fc14?s=96&d=mm&r=g\",\"caption\":\"Davor\"},\"sameAs\":[\"https:\/\/planishraneitreninga.com\"],\"url\":\"https:\/\/planishraneitreninga.com\/?author=1\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kalorijski Suficit iDeficit: Ovo morate da znate da bi SMR\u0160ALI!","description":"Kalorijski suficit i deficit pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010di...","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:\/\/planishraneitreninga.com\/?p=2499","og_locale":"en_US","og_type":"article","og_title":"Kalorijski Suficit iDeficit: Ovo morate da znate da bi SMR\u0160ALI!","og_description":"Kalorijski suficit i deficit pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010di...","og_url":"https:\/\/planishraneitreninga.com\/?p=2499","og_site_name":"Plan ishrane i treninga","article_published_time":"2025-02-02T11:56:15+00:00","article_modified_time":"2025-09-29T13:36:52+00:00","og_image":[{"width":2240,"height":1260,"url":"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png","type":"image\/png"}],"author":"Davor","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Davor","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/planishraneitreninga.com\/?p=2499","url":"https:\/\/planishraneitreninga.com\/?p=2499","name":"Kalorijski Suficit iDeficit: Ovo morate da znate da bi SMR\u0160ALI!","isPartOf":{"@id":"https:\/\/planishraneitreninga.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/planishraneitreninga.com\/?p=2499#primaryimage"},"image":{"@id":"https:\/\/planishraneitreninga.com\/?p=2499#primaryimage"},"thumbnailUrl":"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png","datePublished":"2025-02-02T11:56:15+00:00","dateModified":"2025-09-29T13:36:52+00:00","author":{"@id":"https:\/\/planishraneitreninga.com\/#\/schema\/person\/f3ee5359b0189526232e97d2ceb382c5"},"description":"Kalorijski suficit i deficit pi\u0161emo personalizovane planove ishrane prema va\u0161im ciljevima. Ako \u017eelite svoj plan ishrane, mo\u017eete ga naru\u010di...","breadcrumb":{"@id":"https:\/\/planishraneitreninga.com\/?p=2499#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/planishraneitreninga.com\/?p=2499"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/planishraneitreninga.com\/?p=2499#primaryimage","url":"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png","contentUrl":"https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png","width":2240,"height":1260},{"@type":"BreadcrumbList","@id":"https:\/\/planishraneitreninga.com\/?p=2499#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/planishraneitreninga.com\/"},{"@type":"ListItem","position":2,"name":"\u0160ta je kalorijski suficit, a \u0161ta deficit?"}]},{"@type":"WebSite","@id":"https:\/\/planishraneitreninga.com\/#website","url":"https:\/\/planishraneitreninga.com\/","name":"Plan ishrane i treninga","description":"Plan ishrane , Plan treninga , Plan ishrane i treninga","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/planishraneitreninga.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/planishraneitreninga.com\/#\/schema\/person\/f3ee5359b0189526232e97d2ceb382c5","name":"Davor","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/planishraneitreninga.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/645fdb5de86d1d53cd7ba45ecaaf2ab915ef4ba80ff63cd09ff1d5bf6e69fc14?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/645fdb5de86d1d53cd7ba45ecaaf2ab915ef4ba80ff63cd09ff1d5bf6e69fc14?s=96&d=mm&r=g","caption":"Davor"},"sameAs":["https:\/\/planishraneitreninga.com"],"url":"https:\/\/planishraneitreninga.com\/?author=1"}]}},"rttpg_featured_image_url":{"full":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png",2240,1260,false],"landscape":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png",2240,1260,false],"portraits":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min.png",2240,1260,false],"thumbnail":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-150x150.png",150,150,true],"medium":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-300x169.png",300,169,true],"large":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-1024x576.png",1024,576,true],"1536x1536":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-1536x864.png",1536,864,true],"2048x2048":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-2048x1152.png",2048,1152,true],"neve-blog":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-930x620.png",930,620,true],"woocommerce_thumbnail":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-300x300.png",300,300,true],"woocommerce_single":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-600x338.png",600,338,true],"woocommerce_gallery_thumbnail":["https:\/\/planishraneitreninga.com\/wp-content\/uploads\/2025\/05\/3-min-100x100.png",100,100,true]},"rttpg_author":{"display_name":"Davor","author_link":"https:\/\/planishraneitreninga.com\/?author=1"},"rttpg_comment":12,"rttpg_category":"<a href=\"https:\/\/planishraneitreninga.com\/?cat=1\" rel=\"category\">Blog<\/a>","rttpg_excerpt":"\u0160ta je kalorijski suficit a \u0161ta deficit? Kalorijski suficit i kalorijski deficit su klju\u010dni pojmovi u ishrani i kontroli telesne mase. Ako \u017eelite da smr\u0161ate, nabacite mi\u0161i\u0107nu masu ili odr\u017eite postoje\u0107u te\u017einu, razumevanje ovih principa mo\u017ee vam pomo\u0107i da postignete \u017eeljene rezultate. \u0160ta je kalorijski deficit? Kalorijski deficit nastaje kada unosite manje kalorija nego \u0161to&hellip;","_links":{"self":[{"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/posts\/2499","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2499"}],"version-history":[{"count":17,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/posts\/2499\/revisions"}],"predecessor-version":[{"id":3421,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/posts\/2499\/revisions\/3421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=\/wp\/v2\/media\/3091"}],"wp:attachment":[{"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/planishraneitreninga.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}