„Was verbirgt sich hinter der vollständigen Umwandlung von Stoffen?”
Olivia Davis
2026-03-25
2 Min. Lesezeit
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„Vollständige Umwandlung von Stoffen” ist ein äußerst wichtiger Begriff im Körperbildungssport. Nach dem Lesen dieses Artikels werden Ihre Bemühungen im Fitnessstudio eine neue, bisher unbekannte Dimension erreichen! Wenn Sie den Begriff CPM nicht kennen und warum er so unverzichtbar ist für Menschen, die regelmäßig körperlich aktiv sind – dann sollten Sie diesen Text lesen! Ohne Kenntnis dieses Begriffs und seiner korrekten Anwendung im Alltag, können Sie keine Resultate erwarten. Vergessen Sie nicht, dass es sich lohnt, einen Kalkulator zur Hand zu haben.
Numerical formula for calculating PPM in men
PPM [kcal] = 88, 362 + [13, 397 × M (kg)] + [4, 799 × W (cm)] - [5, 677 × L (years)]. This formula is employed to calculate the basal metabolic rate in men.
A formula for PPM for a woman
PPM [kcal] = 447,593 + [9,247 × M (kg)] + [3,098 × W (cm)] – [4,33 × L (years)] M – current total body weight in kg; W – height in cm; L – age in years. To calculate the total energy requirement of the body, the obtained number is multiplied by the motor activity coefficient. However, in this case, one of the following options is chosen: – 1,2 – for a person who is bedridden; – 1,25 – for an office worker, a person with very low physical activity limited only to household chores; – 1,5 – for an office worker who trains about 3 times a week for at least 1 hour; – 1,75 – for a person leading an active lifestyle; – 2,0 – for an athlete who trains at least 6 hours a week or a person who performs very heavy physical work. The appropriate value for calorie surplus or deficit is determined at the end, depending on the training goals. If a person wants to build muscle, they need to increase the calorie intake in their diet accordingly. If they want to lose weight, the calorie content in meals should be less than the total metabolism of the body (CPM). 4. What to do to lose weight? In this case, 300–500 kcal are subtracted from the CPM per day. In this way, optimal and healthy weight loss of about 0,5 kg per week is ensured. It is very important to individually adjust the number of subtracted kilocalories, as each of us is unique. 5. What to do to gain weight? In this case, the daily caloric requirement is increased by about 10–25% compared to the total energy requirement. In this way, optimal growth of high-quality muscle mass is ensured, although also with an increase in fat tissue, which can be regularly corrected by including cardio training in the training plan. HIIT training is recommended, as it does not burn muscles and directly targets fat tissue, even up to 24 hours after a completed session!