{"id":2424,"date":"2025-07-22T17:16:58","date_gmt":"2025-07-22T16:16:58","guid":{"rendered":"https:\/\/www.oscarnudos.pt\/?page_id=2424"},"modified":"2025-07-22T21:35:16","modified_gmt":"2025-07-22T20:35:16","slug":"calculadora-de-calorias-e-macros","status":"publish","type":"page","link":"https:\/\/www.oscarnudos.pt\/en\/calculadora-de-calorias-e-macros\/","title":{"rendered":"Calculadora de Calorias e Macros"},"content":{"rendered":"<style>\n    \/* Estilo geral para a calculadora *\/\n    .fitness-calculator {\n        background-color: #f9f9f9;\n        border: 1px solid #e1e1e1;\n        border-radius: 8px;\n        padding: 25px;\n        max-width: 600px;\n        margin: 20px auto;\n        font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;\n        box-shadow: 0 4px 8px rgba(0,0,0,0.05);\n    }\n    .fitness-calculator h3 {\n        text-align: center;\n        margin-top: 0;\n        margin-bottom: 20px;\n        color: #333;\n    }\n    \/* Estilo para os grupos de input *\/\n    .calculator-group {\n        margin-bottom: 18px;\n        display: flex;\n        flex-direction: column;\n    }\n    .calculator-group label {\n        margin-bottom: 8px;\n        font-weight: bold;\n        color: #555;\n    }\n    .calculator-group input,\n    .calculator-group select {\n        padding: 12px;\n        border: 1px solid #ccc;\n        border-radius: 5px;\n        font-size: 16px;\n        width: 100%;\n        box-sizing: border-box; \/* Garante que o padding n\u00e3o afete a largura total *\/\n    }\n    .calculator-group input:focus,\n    .calculator-group select:focus {\n        border-color: #0073aa;\n        outline: none;\n    }\n    \/* Bot\u00e3o de c\u00e1lculo *\/\n    .calculator-button {\n        background-color: #0073aa; \/* Cor azul padr\u00e3o do WordPress *\/\n        color: white;\n        padding: 15px;\n        border: none;\n        border-radius: 5px;\n        width: 100%;\n        font-size: 18px;\n        font-weight: bold;\n        cursor: pointer;\n        transition: background-color 0.3s;\n    }\n    .calculator-button:hover {\n        background-color: #005a87;\n    }\n    \/* \u00c1rea de resultados *\/\n    #calculator-results {\n        margin-top: 25px;\n        padding: 20px;\n        background-color: #ffffff;\n        border: 2px dashed #0073aa;\n        border-radius: 8px;\n        display: none; \/* Escondido por defeito *\/\n        text-align: center;\n    }\n    #calculator-results h4 {\n        margin-top: 0;\n        color: #0073aa;\n    }\n     #calculator-results .result-calories {\n        font-size: 28px;\n        font-weight: bold;\n        color: #333;\n        margin: 10px 0;\n    }\n    #calculator-results .macros-grid {\n        display: grid;\n        grid-template-columns: repeat(3, 1fr);\n        gap: 15px;\n        margin-top: 20px;\n    }\n    #calculator-results .macro-item {\n        background-color: #f1f1f1;\n        padding: 15px;\n        border-radius: 5px;\n    }\n    .macro-item span {\n        display: block;\n    }\n    .macro-item .macro-title {\n        font-weight: bold;\n    }\n     .macro-item .macro-grams {\n        font-size: 20px;\n        font-weight: bold;\n    }\n    .macro-item .macro-kcal {\n        font-size: 14px;\n        color: #666;\n    }\n    \/* Estilo para campos opcionais e notas *\/\n    .optional-field-note {\n        font-size: 12px;\n        color: #777;\n        margin-top: 4px;\n    }\n    #error-message {\n        color: #d9534f;\n        font-weight: bold;\n        text-align: center;\n        margin-top: 15px;\n        display: none;\n    }\n<\/style>\n\n<div class=\"fitness-calculator\">\n    <h3>Calculadora de Calorias e Macros<\/h3>\n\n    <div class=\"calculator-group\">\n        <label for=\"gender\">G\u00e9nero<\/label>\n        <select id=\"gender\">\n            <option value=\"male\">Masculino<\/option>\n            <option value=\"female\">Feminino<\/option>\n        <\/select>\n    <\/div>\n\n    <div class=\"calculator-group\">\n        <label for=\"age\">Idade (anos)<\/label>\n        <input type=\"number\" id=\"age\" placeholder=\"Ex: 30\">\n    <\/div>\n\n    <div class=\"calculator-group\">\n        <label for=\"weight\">Peso (kg)<\/label>\n        <input type=\"number\" id=\"weight\" placeholder=\"Ex: 75\">\n    <\/div>\n\n    <div class=\"calculator-group\">\n        <label for=\"height\">Altura (cm)<\/label>\n        <input type=\"number\" id=\"height\" placeholder=\"Ex: 178\">\n    <\/div>\n\n    <div class=\"calculator-group\">\n        <label for=\"bodyfat\">Percentagem de Gordura Corporal (%)<\/label>\n        <input type=\"number\" id=\"bodyfat\" placeholder=\"Deixe em branco se n\u00e3o souber\">\n        <span class=\"optional-field-note\">Opcional: Preencher para um c\u00e1lculo mais preciso (Katch-McArdle).<\/span>\n    <\/div>\n\n    <div class=\"calculator-group\">\n        <label for=\"activity\">N\u00edvel de Atividade F\u00edsica<\/label>\n        <select id=\"activity\">\n            <option value=\"1.2\">Sedent\u00e1rio (trabalho de escrit\u00f3rio, pouco exerc\u00edcio)<\/option>\n            <option value=\"1.375\">Levemente Ativo (exerc\u00edcio leve 1-3 dias\/semana)<\/option>\n            <option value=\"1.55\" selected>Moderadamente Ativo (exerc\u00edcio moderado 3-5 dias\/semana)<\/option>\n            <option value=\"1.725\">Muito Ativo (exerc\u00edcio intenso 6-7 dias\/semana)<\/option>\n            <option value=\"1.9\">Extremamente Ativo (exerc\u00edcio muito intenso\/trabalho f\u00edsico)<\/option>\n        <\/select>\n    <\/div>\n\n    <div class=\"calculator-group\">\n        <label for=\"goal\">Objetivo Principal<\/label>\n        <select id=\"goal\">\n            <option value=\"emagrecimento\">Emagrecimento (-25% kcal)<\/option>\n            <option value=\"tonificacao\">Tonifica\u00e7\u00e3o Muscular (-10% kcal)<\/option>\n            <option value=\"hipertrofia\">Hipertrofia Muscular (+5% kcal)<\/option>\n        <\/select>\n    <\/div>\n    \n    <button type=\"button\" id=\"calculate-btn\" class=\"calculator-button\">Calcular<\/button>\n    <p id=\"error-message\"><\/p>\n\n    <div id=\"calculator-results\">\n        <h4>Os seus resultados estimados:<\/h4>\n        <div id=\"result-calories\" class=\"result-calories\"><\/div>\n        \n        <div class=\"macros-grid\">\n            <div class=\"macro-item\">\n                <span class=\"macro-title\">Prote\u00edna<\/span>\n                <span id=\"result-protein-grams\" class=\"macro-grams\"><\/span>\n                <span id=\"result-protein-kcal\" class=\"macro-kcal\"><\/span>\n            <\/div>\n            <div class=\"macro-item\">\n                <span class=\"macro-title\">Gordura<\/span>\n                <span id=\"result-fat-grams\" class=\"macro-grams\"><\/span>\n                <span id=\"result-fat-kcal\" class=\"macro-kcal\"><\/span>\n            <\/div>\n            <div class=\"macro-item\">\n                <span class=\"macro-title\">Hidratos<\/span>\n                <span id=\"result-carbs-grams\" class=\"macro-grams\"><\/span>\n                <span id=\"result-carbs-kcal\" class=\"macro-kcal\"><\/span>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n\n<script>\ndocument.addEventListener('DOMContentLoaded', function() {\n    const calculateBtn = document.getElementById('calculate-btn');\n    \n    \/\/ Se o bot\u00e3o n\u00e3o for encontrado, para o script para evitar erros.\n    if (!calculateBtn) {\n        console.error(\"Bot\u00e3o de c\u00e1lculo n\u00e3o encontrado. Verifique o ID 'calculate-btn'.\");\n        return;\n    }\n\n    const resultsDiv = document.getElementById('calculator-results');\n    const errorMsg = document.getElementById('error-message');\n\n    function calculate() {\n        \/\/ Obter valores dos inputs\n        const gender = document.getElementById('gender').value;\n        const age = parseFloat(document.getElementById('age').value);\n        const weight = parseFloat(document.getElementById('weight').value);\n        const height = parseFloat(document.getElementById('height').value);\n        const bodyfat = parseFloat(document.getElementById('bodyfat').value);\n        const activity = parseFloat(document.getElementById('activity').value);\n        const goalType = document.getElementById('goal').value;\n\n        \/\/ Valida\u00e7\u00e3o\n        if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height <= 0) {\n            errorMsg.textContent = 'Por favor, preencha a Idade, Peso e Altura com valores v\u00e1lidos.';\n            errorMsg.style.display = 'block';\n            resultsDiv.style.display = 'none';\n            return;\n        }\n        errorMsg.style.display = 'none';\n\n        let tmb;\n\n        \/\/ L\u00f3gica de c\u00e1lculo da TMB\n        if (!isNaN(bodyfat) &#038;&#038; bodyfat > 0 && bodyfat < 100) {\n            const leanMass = weight * (1 - (bodyfat \/ 100));\n            tmb = 370 + (21.6 * leanMass);\n        } else {\n            if (gender === 'male') {\n                tmb = (10 * weight) + (6.25 * height) - (5 * age) + 5;\n            } else {\n                tmb = (10 * weight) + (6.25 * height) - (5 * age) - 161;\n            }\n        }\n\n        \/\/ Definir modificador com base no objetivo\n        const goalModifiers = {\n            emagrecimento: -0.25,\n            tonificacao: -0.10,\n            hipertrofia: 0.05\n        };\n        const goalModifier = goalModifiers[goalType];\n\n        const tdee = tmb * activity;\n        const finalCalories = tdee * (1 + goalModifier);\n\n        \/\/ Calcular Macros\n        const proteinCoefficient = (goalType === 'hipertrofia') ? 2.0 : 1.8;\n        const bmi = weight \/ ((height \/ 100) ** 2);\n        \n        let weightForProteinCalc = weight;\n        if (bmi > 30) {\n            if (!isNaN(bodyfat) && bodyfat > 0 && bodyfat < 100) {\n                const leanMass = weight * (1 - (bodyfat \/ 100));\n                weightForProteinCalc = leanMass * 1.25; \n            } else {\n                 const idealWeight = 22.5 * ((height \/ 100) ** 2);\n                 weightForProteinCalc = idealWeight + 0.25 * (weight - idealWeight);\n            }\n        }\n        \n        const proteinGrams = weightForProteinCalc * proteinCoefficient;\n        const proteinCalories = proteinGrams * 4;\n        const fatCalories = finalCalories * 0.25;\n        const fatGrams = fatCalories \/ 9;\n        const carbsCalories = finalCalories - proteinCalories - fatCalories;\n        const carbsGrams = carbsCalories \/ 4;\n\n        \/\/ Mostrar Resultados\n        document.getElementById('result-calories').textContent = `${finalCalories.toFixed(0)} kcal`;\n        document.getElementById('result-protein-grams').textContent = `${proteinGrams.toFixed(0)} g`;\n        document.getElementById('result-protein-kcal').textContent = `${proteinCalories.toFixed(0)} kcal`;\n        document.getElementById('result-fat-grams').textContent = `${fatGrams.toFixed(0)} g`;\n        document.getElementById('result-fat-kcal').textContent = `${fatCalories.toFixed(0)} kcal`;\n        document.getElementById('result-carbs-grams').textContent = `${carbsGrams.toFixed(0)} g`;\n        document.getElementById('result-carbs-kcal').textContent = `${carbsCalories.toFixed(0)} kcal`;\n        \n        resultsDiv.style.display = 'block';\n        resultsDiv.scrollIntoView({ behavior: 'smooth', block: 'center' });\n    }\n\n    \/\/ Event Listener com a corre\u00e7\u00e3o\n    calculateBtn.addEventListener('click', function(event) {\n        event.preventDefault(); \/\/ Impede o comportamento padr\u00e3o do bot\u00e3o\n        calculate();\n    });\n});\n<\/script>","protected":false},"excerpt":{"rendered":"<p>Calculadora de Calorias e Macros G\u00e9nero MasculinoFeminino Idade (anos) Peso (kg) Altura (cm) Percentagem de Gordura Corporal (%) Opcional: Preencher para um c\u00e1lculo mais preciso (Katch-McArdle). N\u00edvel de Atividade F\u00edsica Sedent\u00e1rio (trabalho de escrit\u00f3rio, pouco exerc\u00edcio)Levemente Ativo (exerc\u00edcio leve 1-3 dias\/semana)Moderadamente Ativo (exerc\u00edcio moderado 3-5 dias\/semana)Muito Ativo (exerc\u00edcio intenso 6-7 dias\/semana)Extremamente Ativo (exerc\u00edcio muito intenso\/trabalho f\u00edsico) Objetivo Principal Emagrecimento (-25%&hellip;<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2424","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.11 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadora de Calorias e Macros | Os Carnudos - Jejum, Vitalidade e Longevidade<\/title>\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.oscarnudos.pt\/en\/calculadora-de-calorias-e-macros\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculadora de Calorias e Macros | Os Carnudos - Jejum, Vitalidade e Longevidade\" \/>\n<meta property=\"og:description\" content=\"Calculadora de Calorias e Macros G\u00e9nero MasculinoFeminino Idade (anos) Peso (kg) Altura (cm) Percentagem de Gordura Corporal (%) Opcional: Preencher para um c\u00e1lculo mais preciso (Katch-McArdle). 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