{"id":1778,"date":"2026-08-16T10:52:33","date_gmt":"2026-08-16T10:52:33","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-adaptation-metabolique\/"},"modified":"2026-09-08T18:18:40","modified_gmt":"2026-09-08T18:18:40","slug":"calculateur-adaptation-metabolique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/da\/calculateur-adaptation-metabolique\/","title":{"rendered":"Beregner for metabolisk tilpasning: m\u00e5l din reelle BMR"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* Adaptation-specific styles, scoped #lvm-shell *\/\n#lvm-shell .coef-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .coef-meter i{display:block;height:100%;width:100%;border-radius:6px;background:linear-gradient(90deg,#E84D44,#FF8C00 40%,#A8D5A0);transition:width .3s ease}\n#lvm-shell .coef-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .coef-pill.ok{background:#A8D5A0}\n#lvm-shell .coef-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .coef-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n#lvm-shell .bd-card.adapt{border-left:4px solid #A8D5A0}\n#lvm-shell .bd-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1778 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1778 #lvm-shell .wrap,\nbody.postid-1778 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1778 #lvm-shell .wrap,\n  body.postid-1778 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1778 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1778 #lvm-shell *{max-width:100%}\nbody.postid-1778 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1778 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1778 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1778 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1778 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1778 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1778 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1778 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1778 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1778 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1778 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1778 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1778 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1778 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1778 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1778 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1778 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1778 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1778 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1778 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1778 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1778 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1778 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1778 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1778 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1778 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1778 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1778 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1778 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1778 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1778 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1778 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1778 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1778 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1778 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1778 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1778 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1778 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1778 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1778 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1778 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1778 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1778 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1778 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1778 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1778 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1778 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1778 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1778 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1778 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1778 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1778 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1778 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1778 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1778 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1778 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1778 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/da\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/da\/\">Hjem<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/da\/\">Hjem<\/a> &nbsp;\/&nbsp; Beregner for metabolisk tilpasning<\/div>\n  <div class=\"eyebrow\">Beregner &middot; Verdensnyhed<\/div>\n  <h1 id=\"title\">Beregner for metabolisk tilpasning: er dit stofskifte bremset?\n    <span class=\"alt\">og hvor meget, i kcal\/dag<\/span>\n  <\/h1>\n  <p class=\"dek\">Efter uger i underskud bremser din krop. Din BMR k\u00f8rer under sin teoretiske v\u00e6rdi: 5 til 25&nbsp;% if\u00f8lge studierne. Estimer her din tilpasningskoefficient (konvention 100&rarr;0&nbsp;%), din tilpassede BMR i kcal\/dag, og hvad du b\u00f8r g\u00f8re derefter.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>Lean-teamet<\/strong> &middot; L\u00e6setid 11&nbsp;min &middot; Opdateret 16. august 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Gratis download<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Den metaboliske tilpasning er grunden til, at dit v\u00e6gttab stagnerer, selv om dit underskud ikke har \u00e6ndret sig. Lean er den f\u00f8rste app i verden til at modellere den kontinuerligt: en koefficient, der modulerer din BMR, vist fra 100 mod 0&nbsp;%. Denne side forklarer dig videnskaben, og beregneren giver dig et f\u00f8rste estimat i tal.\n    <\/div>\n    <div class=\"phone-wrap rev\">\n      <div class=\"phone-stage\">\n        <div class=\"tap-hint mobile\" id=\"tapHintMobile\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Interaktiv demo<\/small>Tryk p\u00e5 sk\u00e6rmen for at udforske appen<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 24 24\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M12 4 L12 20 M5 13 L12 20 L19 13\" stroke=\"currentColor\" stroke-width=\"2.4\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"tap-hint desktop\" id=\"tapHintDesktop\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Interaktiv demo<\/small>Tryk p\u00e5 sk\u00e6rmen<br>for at udforske appen<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Oversigt over Lean-appen med drilldown af TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Tilbage\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Lean-oversigt, Forbrug-fanen\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"BMR-detaljer\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"NEAT-detaljer\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"EAT-detaljer\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"TEF-detaljer\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Oversigt-fanen\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Kalorier-fanen\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Forbrug-fanen\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Strategi-fanen\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviger i Lean-appen\">\n          <button data-tab=\"bilan\"     type=\"button\">Oversigt<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorier<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Forbrug<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategi<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Hurtigt svar<\/div>\n    <p>Den metaboliske tilpasning er faldet i dit stofskifte ud over det, dit v\u00e6gttab forklarer: efter uger i underskud k\u00f8rer din BMR p\u00e5 95, 90, nogle gange 80&nbsp;% af sin teoretiske v\u00e6rdi (publiceret interval: 5 til 25&nbsp;%). Den l\u00e6ses som en <b>koefficient, der modulerer BMR<\/b>, konvention 100&rarr;0&nbsp;%: <b>100&nbsp;% = optimalt stofskifte<\/b>, 90&nbsp;% = BMR bremset med 10&nbsp;%. Gode nyheder: den er <b>reversibel<\/b> (diet break, refeeds, gradvis forh\u00f8jelse af kalorierne). Estimer din koefficient med beregneren nedenfor.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Beregner<\/span>Estimer din koefficient for metabolisk tilpasning<\/h2>\n<p>Indtast dine data nedenfor. Beregneren estimerer din nuv\u00e6rende tilpasningskoefficient (begr\u00e6nset mellem 100 og 75&nbsp;%, som de publicerede intervaller) og overs\u00e6tter derefter denne koefficient til kcal\/dag: din teoretiske BMR over for din tilpassede BMR. Det er et p\u00e6dagogisk estimat baseret p\u00e5 litteraturen, ikke en m\u00e5ling: den reelle v\u00e6rdi m\u00e5les kontinuerligt, med dine reelle vejninger og din reelle kropssammens\u00e6tning.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Dine parametre<\/h3>\n    <div class=\"calc-row\">\n      <label>K\u00f8n<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Mand<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Kvinde<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Alder (\u00e5r)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Nuv\u00e6rende v\u00e6gt (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"78\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeightPrev\">Din v\u00e6gt for 3 til 6 m\u00e5neder siden (kg)<\/label><input id=\"cWeightPrev\" type=\"number\" min=\"35\" max=\"250\" step=\"0.1\" value=\"82\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeeks\">Underskuddets varighed (uger)<\/label><input id=\"cWeeks\" type=\"number\" min=\"0\" max=\"52\" value=\"12\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cLevel\">Estimeret gennemsnitligt underskud<\/label>\n      <select id=\"cLevel\">\n        <option value=\"leger\">Let (cirka 10&nbsp;% under vedligehold)<\/option>\n        <option value=\"modere\" selected>Moderat (cirka 20&nbsp;% under vedligehold)<\/option>\n        <option value=\"agressif\">Aggressivt (25 til 30&nbsp;% under vedligehold)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Omtrentlig fedtprocent <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Aktivitetsniveau<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">Stillesiddende (kontor, 0 tr\u00e6ning)<\/option>\n        <option value=\"1.375\">Let (gang, 1-2 pas\/uge)<\/option>\n        <option value=\"1.55\" selected>Moderat (3-4 pas\/uge)<\/option>\n        <option value=\"1.725\">Intens (5-6 pas\/uge)<\/option>\n        <option value=\"1.9\">Meget intens (atlet)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">Kender du ikke din fedtprocent? Lean beregner den fra et foto (AI BodyScan, 5&nbsp;sekunder). Det er den data, der g\u00f8r BMR p\u00e5lidelig.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Din estimerede tilpasningskoefficient<\/div>\n      <div class=\"val\"><span id=\"rCoef\">0<\/span><span class=\"unit\">%<\/span><\/div>\n      <div class=\"coef-meter\" aria-hidden=\"true\"><i id=\"coefBar\"><\/i><\/div>\n      <span class=\"coef-pill ok\" id=\"coefPill\">Sund zone<\/span>\n      <div class=\"note\">Lean-konvention 100&rarr;0&nbsp;%: 100&nbsp;% = optimalt stofskifte, 90&nbsp;% = BMR bremset med 10&nbsp;%.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card\">\n        <div class=\"label\">Teoretisk BMR<\/div>\n        <div class=\"v\"><span id=\"rBmrTheo\">0<\/span><span class=\"u\">kcal\/d<\/span><\/div>\n        <div class=\"s\">P\u00e5 din fedtfri masse, uden tilpasning<\/div>\n      <\/div>\n      <div class=\"bd-card adapt\">\n        <div class=\"label\">Estimeret tilpasset BMR<\/div>\n        <div class=\"v\"><span id=\"rBmrAdapt\">0<\/span><span class=\"u\">kcal\/d<\/span><\/div>\n        <div class=\"s\">Estimeret opbremsning: <b id=\"rDelta\">0<\/b> kcal\/dag mindre<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Overf\u00f8rt til hele din dag (aktivitetsmultiplikator inklusive) udg\u00f8r denne opbremsning cirka <b id=\"rDeltaDay\">0<\/b> kcal\/dag mindre i forbrug. Det er ofte den, der forklarer et plateau, ikke mangel p\u00e5 disciplin.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Anbefaling<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">P\u00e6dagogisk estimat baseret p\u00e5 publicerede intervaller (fald i BMR p\u00e5 5 til 25&nbsp;% if\u00f8lge studierne, Doucet 2001, Rosenbaum &amp; Leibel 2010, Trexler 2014, M\u00fcller 2015). Denne beregner er ikke et diagnostisk v\u00e6rkt\u00f8j og erstatter ikke medicinsk r\u00e5dgivning.<\/p>\n    <\/div>\n\n    <div class=\"calc-note\" id=\"gainNote\" style=\"display:none\">Intet v\u00e6gttab opdaget i perioden: estimatet bygger p\u00e5 varigheden og intensiteten af det underskud, du har angivet.<\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Denne beregner giver et \u00f8jebliksbillede med en transparent heuristik. <b>Leans egenudviklede model g\u00e5r l\u00e6ngere:<\/b> den f\u00f8lger din metaboliske tilpasning uge for uge, ud fra dine reelle vejninger, din fedtprocent m\u00e5lt med AI BodyScan og din underskudshistorik. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\">Se din reelle koefficient i Lean.<\/a>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Videnskaben<\/span>Det, der virkelig bremser, n\u00e5r du spiser mindre<\/h2>\n\n<div class=\"statement\"><p>Dit stofskifte bremser i underskud. <span class=\"accent\">Men det m\u00e5les.<\/span><\/p><\/div>\n\n<div class=\"body\">\n<p>F\u00e6nomenet kaldes <b>adaptiv termogenese<\/b> : ved langvarigt underskud falder dit energiforbrug <b>ud over<\/b> det, din nye kropssammens\u00e6tning forklarer. Doucet og hans team m\u00e5lte det allerede i 2001: efter et v\u00e6gttab var fors\u00f8gspersonernes hvilestofskifte klart lavere end den v\u00e6rdi, deres resterende fedtfri masse forudsagde. De oversigter, der fulgte (Trexler 2014, M\u00fcller 2015), placerer omfanget mellem <b>5 og 25&nbsp;% af BMR<\/b> afh\u00e6ngigt af underskuddets varighed, dets aggressivitet og det opn\u00e5ede fedtmasseniveau.<\/p>\n<p>Mekanismerne er velidentificerede. <b>Leptinet<\/b> falder med fedtreserverne og kalorieindtaget: din hjerne f\u00e5r et mangelsignal og reducerer forbruget. Skjoldbruskkirtelhormonerne (is\u00e6r T3) falder. Det sympatiske nervesystem k\u00f8rer p\u00e5 lavt blus. Dine muskler bliver mere effektive: samme anstrengelse forbr\u00e6nder mindre. Og parallelt <b>falder din NEAT ubevidst<\/b> : du fumler mindre, du g\u00e5r langsommere, du tager elevatoren uden at t\u00e6nke over det. TEF falder ogs\u00e5, mekanisk, da du spiser mindre.<\/p>\n<p>Hvordan l\u00e6ser man alt det ordentligt? I Lean forbliver forbrugsligningen <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Den metaboliske tilpasning er 5. byggesten: en <b>koefficient, der modulerer BMR<\/b>, aldrig et led, man l\u00e6gger til. Konventionen er 100&rarr;0&nbsp;%: ved <b>100&nbsp;%<\/b>er din BMR optimal; ved <b>90&nbsp;%<\/b>er den bremset med 10&nbsp;%; under <b>85&nbsp;%<\/b>er du i st\u00e6rk alarm, og det er tid til at h\u00e6ve kalorierne. Lean er den f\u00f8rste app i verden til at beregne denne koefficient kontinuerligt.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Reel fedtprocent<\/b>Foto, 5&nbsp;sekunder. Uden p\u00e5lidelig fedtprocent er det umuligt at skelne en BMR, der falder, fordi du taber fedt, fra en BMR bremset af tilpasningen.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>En afg\u00f8rende pointe: at skelne de <b>to fald<\/b>. N\u00e5r du taber dig, falder din BMR mekanisk (mindre masse at vedligeholde): det er normalt og forventet. Den metaboliske tilpasning er det <b>ekstra<\/b>fald, det, din kropssammens\u00e6tning ikke forklarer. Derfor er opf\u00f8lgning af fedtprocenten uundv\u00e6rlig: uden den forveksler du de to og drager de forkerte konklusioner.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  For den komplette opdeling af dit forbrug, se <a href=\"https:\/\/lean-app.com\/da\/calculateur-tdee\/\">TDEE-beregner<\/a> og guiden <a href=\"https:\/\/lean-app.com\/da\/depense-energetique-totale-v2\/\">samlet energiforbrug<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tre profiler, tre koefficienter<\/span>Tilpasningen afh\u00e6nger af din kurs, ikke af en fast regel<\/h2>\n<p>Tre m\u00e6nd, tre underskud, tre koefficienter. Tallene nedenfor kommer fra beregneren p\u00e5 denne side: du kan genskabe dem ved at indtaste de samme parametre.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Kort og let underskud<\/h4>\n    <div class=\"meta\">26 \u00e5r &middot; 80&rarr;78&nbsp;kg p\u00e5 6 uger &middot; let underskud &middot; 20&nbsp;% fedtprocent<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Teoretisk BMR<\/span><span class=\"v\">1&thinsp;715 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Estimeret tilpasningskoefficient<\/span><span class=\"v\">&asymp;&nbsp;97&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Tilpasset BMR<\/span><span class=\"v\">&asymp;&nbsp;1&thinsp;665 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Opbremsning<\/span><span class=\"v\">&asymp;&nbsp;50 kcal\/d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ubetydelig tilpasning: kroppen f\u00f8lger med uden at kny. <b style=\"color:var(--pink)\">Forts\u00e6t, rekalibrer ved hver vejning.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Klassisk cut p\u00e5 12 uger<\/h4>\n    <div class=\"meta\">31 \u00e5r &middot; 83&rarr;78&nbsp;kg p\u00e5 12 uger &middot; moderat underskud &middot; 15&nbsp;% fedtprocent<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Teoretisk BMR<\/span><span class=\"v\">1&thinsp;785 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Estimeret tilpasningskoefficient<\/span><span class=\"v\">&asymp;&nbsp;90&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Tilpasset BMR<\/span><span class=\"v\">&asymp;&nbsp;1&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Opbremsning<\/span><span class=\"v\">&asymp;&nbsp;180 kcal\/d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Opbremsningen kan ses: cuttet virker stadig, men du n\u00e6rmer dig alarmzonen. <b style=\"color:var(--pink)\">Punktvise refeeds, hold \u00f8je med skridtene.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Lang og aggressiv di\u00e6t<\/h4>\n    <div class=\"meta\">29 \u00e5r &middot; 86&rarr;76&nbsp;kg p\u00e5 24 uger &middot; aggressivt underskud &middot; 12&nbsp;% fedtprocent<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Teoretisk BMR<\/span><span class=\"v\">1&thinsp;805 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Estimeret tilpasningskoefficient<\/span><span class=\"v\">&asymp;&nbsp;81&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Tilpasset BMR<\/span><span class=\"v\">&asymp;&nbsp;1&thinsp;460 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Opbremsning<\/span><span class=\"v\">&asymp;&nbsp;345 kcal\/d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">St\u00e6rk alarm: plateauet er fysiologisk, ikke mentalt. <b style=\"color:var(--pink)\">Struktureret diet break, derefter gradvis forh\u00f8jelse af kalorierne.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Kontinuerlig m\u00e5ling<\/span>S\u00e5dan f\u00f8lger Lean din tilpasning, uge for uge<\/h2>\n\n<div class=\"body\">\n<p>En online-beregner, selv en \u00e6rlig en, kan kun give et \u00f8jebliksbillede ud fra det, du angiver. Den reelle v\u00e6rdi af den metaboliske tilpasning m\u00e5les over tid: det kr\u00e6ver din reelle v\u00e6gt, din reelle fedtprocent, din reelle aktivitet og din underskudshistorik. Det er pr\u00e6cis det, Lean g\u00f8r:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Genberegning af BMR ved hver vejning<\/h4>\n    <div class=\"meta\">Patenteret egenudviklet model p\u00e5 fedtfri masse<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Din teoretiske BMR genberegnes p\u00e5 din fedtfri masse ved hver vejning. Det er referencen: uden den er det umuligt at vide, hvor meget du afviger.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Tilbagevendende AI BodyScan<\/h4>\n    <div class=\"meta\">Foto, 5 sekunder, opdateret fedtprocent<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Fedtprocenten m\u00e5lt regelm\u00e6ssigt g\u00f8r det muligt at adskille det mekaniske fald i BMR (mindre masse) fra den adaptive opbremsning (samme masse, mindre forbrug).<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Kontinuerlig tilpasningskoefficient<\/h4>\n    <div class=\"meta\">Konvention 100&rarr;0&nbsp;%, f\u00f8rste app i verden<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Lean holder dit reelle tab op mod dit forventede tab og udleder din koefficient. 96&nbsp;%: alt er godt. 88&nbsp;%: alarm, tidspunktet for en tilbagevenden til vedligehold n\u00e6rmer sig.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Live-kaloriebalance<\/h4>\n    <div class=\"meta\">Dagens kcal-m\u00e5l, der integrerer koefficienten<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Dit kaloriem\u00e5l for dagen beregnes p\u00e5 din BMR moduleret af koefficienten, plus din reelle NEAT, EAT og TEF. Plateauet overrasker dig ikke l\u00e6ngere: du ser det komme.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Denne logik lever i Leans <b>Progressionspyramide<\/b> i Lean: vedholdenhed &gt; kaloriem\u00e5l &gt; skridt. Det hierarki, der f\u00e5r et cut til at holde uden at \u00f8del\u00e6gge det. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\">Se Pyramiden i appen<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Myte vs virkelighed<\/span>Nej, dit stofskifte er ikke \u00abi stykker\u00bb<\/h2>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Myten<\/div>\n    <h4>\u00ab\u00c5r med di\u00e6ter har \u00f8delagt mit stofskifte\u00bb<\/h4>\n    <p>Id\u00e9en om \u00abmetabolic damage\u00bb: efter mange di\u00e6ter skulle stofskiftet v\u00e6re permanent beskadiget, nogle gange \u00abhalveret\u00bb, og intet ville virke l\u00e6ngere. Den cirkulerer massivt p\u00e5 sociale medier, ofte for at s\u00e6lge \u00abmetaboliske reparationsprotokoller\u00bb.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">Den m\u00e5lte virkelighed<\/div>\n    <h4>En opbremsning p\u00e5 5 til 25&nbsp;%, reversibel<\/h4>\n    <p>Kontrollerede studier m\u00e5ler en tilpasning p\u00e5 5 til 25&nbsp;% af BMR, aldrig en halvering. Selv fors\u00f8gspersonerne i Minnesota Starvation Experiment, i alvorlig halvsult, s\u00e5 deres stofskifte stige igen ved genoptaget madindtag (M\u00fcller 2015). Trexler 2014 konkluderer det samme hos atleter: tilpasningen er reel, betydelig og reversibel.<\/p>\n    <p>Det, der ligner et \u00ab\u00f8delagt\u00bb stofskifte, er n\u00e6sten altid summen af tre ting: en mekanisk lavere BMR (du vejer mindre), en forringet tilpasningskoefficient (reversibel), og en NEAT, der er kollapset, uden at du bem\u00e6rker det. Alle tre kan korrigeres: gradvis forh\u00f8jelse af kalorierne, daglige skridt overv\u00e5get, t\u00e5lmodighed.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Den praktiske konsekvens: er din estimerede koefficient lav, er svaret <b>aldrig<\/b> at sk\u00e6re kalorierne endnu mere. Det er at f\u00e5 koefficienten til at stige igen: diet break p\u00e5 vedligehold, kulhydrat-refeeds, NEAT genopbygget skridt for skridt. F\u00f8rst derefter genoptager du underskuddet, p\u00e5 en genberegnet TDEE. Et underskud beregnes altid p\u00e5 dit reelle forbrug i \u00f8jeblikket, ikke p\u00e5 det fra den f\u00f8rste dag.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  For at dimensionere genoptagelsen ordentligt: <a href=\"https:\/\/lean-app.com\/da\/calculateur-deficit-calorique\/\">beregner for kalorieunderskud<\/a> og <a href=\"https:\/\/lean-app.com\/da\/calcul-metabolisme-de-base\/\">beregning af basalstofskifte<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Alt du sp\u00f8rger dig selv om metabolisk tilpasning<\/h2>\n<details class=\"faq\"><summary>Hvad er metabolisk tilpasning?<\/summary><div class=\"faq-body\"><p>Det er faldet i dit energiforbrug ud over det, dit v\u00e6gttab forklarer. N\u00e5r du taber dig, falder din BMR mekanisk (mindre masse at vedligeholde). Den metaboliske tilpasning er det ekstra fald: leptin i fald, lavere skjoldbruskkirtelhormoner, mere effektive muskler, reduceret NEAT. Studierne placerer den mellem 5 og 25 % af BMR afh\u00e6ngigt af underskuddets varighed og aggressivitet.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvordan ved jeg, om mit stofskifte er bremset?<\/summary><div class=\"faq-body\"><p>Det mest p\u00e5lidelige tegn: dit reelle tab bliver klart langsommere end dit forventede tab, ved konstant indtag og aktivitet. Taber du 0,2 kg\/uge, mens dit teoretiske underskud burde give 0,5, kommer en del af forskellen fra tilpasningen. Beregneren p\u00e5 denne side giver dig et estimat; Lean m\u00e5ler den kontinuerligt ved at holde dine vejninger op mod din forventede kurs.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Er mit stofskifte i stykker efter \u00e5r med di\u00e6ter?<\/summary><div class=\"faq-body\"><p>Nej. Permanent \u00abmetabolic damage\u00bb st\u00f8ttes ikke af litteraturen. Kontrollerede studier m\u00e5ler en opbremsning p\u00e5 5 til 25 % af BMR, reversibel, n\u00e5r kalorierne h\u00e6ves, inklusive efter alvorlige restriktioner (M\u00fcller 2015 p\u00e5 dataene fra Minnesota Starvation Experiment). Det, der nogle gange h\u00e6nger ved, er en NEAT, der forbliver lav, og undervurderet indtag, ikke et \u00f8delagt stofskifte.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvor l\u00e6nge varer den metaboliske tilpasning?<\/summary><div class=\"faq-body\"><p>Den s\u00e6tter sig efter 2 til 3 uger i underskud, forst\u00e6rkes med varigheden og g\u00e5r tilbage, n\u00e5r du h\u00e6ver kalorierne. Restitutionen er gradvis: nogle uger p\u00e5 vedligehold er ofte nok til at genvinde det meste af koefficienten, men efter en meget lang og aggressiv di\u00e6t kan fuld normalisering tage flere m\u00e5neder. Bevaret fedtfri masse og genopbygget NEAT fremskynder tilbagevenden.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvordan s\u00e6tter man gang i et bremset stofskifte?<\/summary><div class=\"faq-body\"><p>I r\u00e6kkef\u00f8lge: h\u00e6v kalorierne til vedligehold (diet break p\u00e5 1 til 2 uger, eller gradvis forh\u00f8jelse med 100 til 150 kcal per ugentligt trin), genopbyg NEAT (daglige skridt, synligt m\u00e5l), hold proteinet h\u00f8jt og styrketr\u00e6ningen for at beskytte den fedtfri masse, sov 7 til 9 t. At sk\u00e6re kalorierne endnu mere er det v\u00e6rste svar: koefficienten forts\u00e6tter med at falde.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvad er en diet break, og hvorn\u00e5r skal man tage den?<\/summary><div class=\"faq-body\"><p>En diet break er en frivillig tilbagevenden til vedligehold (din nuv\u00e6rende TDEE) i 1 til 2 uger, midt i en tabsfase. Den udl\u00f8ses, n\u00e5r cuttet overstiger 8 til 12 uger, eller n\u00e5r din tilpasningskoefficient g\u00e5r ind i alarmzonen (omkring 85 % i Lean-konventionen). M\u00e5l: at f\u00e5 leptin, T3 og NEAT til at stige igen og derefter genoptage underskuddet p\u00e5 en genberegnet TDEE.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Virker reverse diet?<\/summary><div class=\"faq-body\"><p>Gradvis forh\u00f8jelse af kalorierne (100 til 150 kcal mere om ugen) er en rimelig strategi til at komme ud af en lang di\u00e6t uden pludselig fedt\u00f8gning: den lader tilpasningskoefficienten stige, mens indtaget \u00f8ges. Det er ikke magisk, det \u00abbooster\u00bb ikke stofskiftet ud over dets normale v\u00e6rdi, men det undg\u00e5r den klassiske rebound-effekt i slutningen af et cut.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Er den metaboliske tilpasning st\u00e6rkere hos kvinder?<\/summary><div class=\"faq-body\"><p>Fysiologien er den samme, men kvinder n\u00e5r de kritiske t\u00e6rskler hurtigere: leptin reagerer st\u00e6rkt, n\u00e5r fedtprocenten falder under cirka 22 til 25 %, og den hormonelle respons (cyklus, hypotalamisk amenor\u00e9) kan l\u00e6gges til opbremsningen. I praksis, ved samme underskud og lav fedtprocent, kommer alarmen tidligere. Beregneren p\u00e5 denne side bruger en h\u00f8jere fedtmasset\u00e6rskel for kvinder af den grund.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvorfor viser Lean tilpasningen fra 100 mod 0 %?<\/summary><div class=\"faq-body\"><p>Fordi det er en score for metabolisk sundhed, ikke en straf. 100 % = optimalt stofskifte, ingen tilpasning. 96 % = sund zone. 90 % = let alarm. 85 % og derunder = st\u00e6rk alarm, tid til at h\u00e6ve kalorierne. At l\u00e6se \u00abjeg har 90 % af min BMR tilbage\u00bb er klarere og mere motiverende end at stable tabsprocenter. Og matematisk er det en koefficient, der modulerer BMR i TDEE-beregningen, aldrig et led, man l\u00e6gger til.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Giver denne beregner en medicinsk m\u00e5ling?<\/summary><div class=\"faq-body\"><p>Nej. Det er et p\u00e6dagogisk estimat bygget p\u00e5 de publicerede intervaller (Doucet 2001, Rosenbaum og Leibel 2010, Trexler 2014, M\u00fcller 2015), ud fra det, du angiver. Den individuelle m\u00e5ling kr\u00e6ver longitudinel opf\u00f8lgning: gentagne vejninger, kropssammens\u00e6tning, reelt indtag. Det er det, Lean g\u00f8r kontinuerligt. Og i alle tilf\u00e6lde erstatter hverken denne side eller appen medicinsk r\u00e5dgivning.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Videnskabelige kilder<\/h4>\n  <ol>\n    <li>Doucet E, St-Pierre S, Alm\u00e9ras N, Despr\u00e9s JP, Bouchard C, Tremblay A. Evidence for the existence of adaptive thermogenesis during weight loss. Br J Nutr. 2001 Jun;85(6):715-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11430776\/\" target=\"_blank\" rel=\"noopener\">PubMed 11430776<\/a>.<\/li>\n    <li>Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010 Oct;34 Suppl 1:S47-55. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20935667\/\" target=\"_blank\" rel=\"noopener\">PubMed 20935667<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Pourhassan M, et al. Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. Am J Clin Nutr. 2015 Oct;102(4):807-19. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Din metaboliske tilpasning, m\u00e5lt kontinuerligt<\/h3>\n  <p>AI BodyScan, koefficient 100&rarr;0&nbsp;% opdateret ved hver vejning, live-kaloriebalance. Den f\u00f8rste app i verden til at beregne den. Gratis download, 7&nbsp;dages pr\u00f8veperiode p\u00e5 \u00e5rsabonnementet.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-adaptation-metabolique\/#calculator\",\"name\":\"Calculateur d'adaptation m\u00e9tabolique\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-adaptation-metabolique\/\",\"description\":\"Premier calculateur en ligne d\u00e9di\u00e9 \u00e0 l'adaptation m\u00e9tabolique : coefficient multiplicatif sur le BMR (convention 100 \u00e0 0 %), BMR th\u00e9orique vs BMR adapt\u00e9, recommandations p\u00e9dagogiques.\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-adaptation-metabolique\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu'est-ce que l'adaptation m\u00e9tabolique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"C'est la baisse de ta d\u00e9pense \u00e9nerg\u00e9tique au-del\u00e0 de ce que ta perte de poids explique. Quand tu maigris, ton BMR baisse m\u00e9caniquement (moins de masse \u00e0 entretenir). L'adaptation m\u00e9tabolique est la baisse suppl\u00e9mentaire : leptine en chute, hormones thyro\u00efdiennes plus basses, muscles plus efficients, NEAT r\u00e9duit. Les \u00e9tudes la situent entre 5 et 25 % du BMR selon la dur\u00e9e et l'agressivit\u00e9 du d\u00e9ficit.\"}},{\"@type\":\"Question\",\"name\":\"Comment savoir si mon m\u00e9tabolisme a ralenti ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le signe le plus fiable : ta perte r\u00e9elle devient nettement plus lente que ta perte attendue, \u00e0 apports et activit\u00e9 constants. Si tu perds 0,2 kg\/semaine alors que ton d\u00e9ficit th\u00e9orique devrait en donner 0,5, une partie de l'\u00e9cart vient de l'adaptation. 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Il se d\u00e9clenche quand la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines, ou quand ton coefficient d'adaptation passe en zone d'alerte (autour de 85 % dans la convention Lean). Objectif : faire remonter leptine, T3 et NEAT, puis reprendre le d\u00e9ficit sur un TDEE recalcul\u00e9.\"}},{\"@type\":\"Question\",\"name\":\"La reverse diet fonctionne-t-elle ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La remont\u00e9e progressive des calories (100 \u00e0 150 kcal de plus par semaine) est une strat\u00e9gie raisonnable pour sortir d'une longue di\u00e8te sans reprise brutale de gras : elle laisse le coefficient d'adaptation remonter pendant que les apports augmentent. Ce n'est pas magique, \u00e7a ne \\\"booste\\\" pas le m\u00e9tabolisme au-del\u00e0 de sa valeur normale, mais \u00e7a \u00e9vite l'effet rebond classique de fin de s\u00e8che.\"}},{\"@type\":\"Question\",\"name\":\"L'adaptation m\u00e9tabolique est-elle plus forte chez la femme ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La physiologie est la m\u00eame, mais les femmes atteignent plus vite les seuils critiques : la leptine r\u00e9agit fortement quand le bodyfat descend sous environ 22 \u00e0 25 %, et la r\u00e9ponse hormonale (cycle, am\u00e9norrh\u00e9e hypothalamique) peut s'ajouter au freinage. En pratique, \u00e0 d\u00e9ficit \u00e9gal et bodyfat bas, l'alerte arrive plus t\u00f4t. Le calculateur de cette page utilise un seuil de masse grasse plus \u00e9lev\u00e9 pour les femmes pour cette raison.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi Lean affiche l'adaptation de 100 vers 0 % ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Parce que c'est un score de sant\u00e9 m\u00e9tabolique, pas un malus. 100 % = m\u00e9tabolisme optimal, aucune adaptation. 96 % = zone saine. 90 % = alerte l\u00e9g\u00e8re. 85 % et en dessous = alerte forte, le moment de remonter les calories. Lire \\\"il me reste 90 % de mon BMR\\\" est plus clair et plus motivant que d'empiler des pourcentages de perte. Et math\u00e9matiquement, c'est un coefficient qui module le BMR dans le calcul du TDEE, jamais un terme qu'on additionne.\"}},{\"@type\":\"Question\",\"name\":\"Ce calculateur donne-t-il une mesure m\u00e9dicale ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non. 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Garde ton rythme, p\u00e8se-toi r\u00e9guli\u00e8rement et recalcule ta cible \u00e0 chaque pes\u00e9e : c\u2019est tout ce qu\u2019il faut \u00e0 ce stade.\": {\"de\": \"Dein K\u00f6rper folgt ohne sp\u00fcrbares Bremsen. Halte dein Tempo, wiege dich regelm\u00e4\u00dfig und berechne dein Ziel bei jeder W\u00e4gung neu: Mehr braucht es in diesem Stadium nicht.\", \"es\": \"Tu cuerpo sigue sin frenar de forma notable. Mant\u00e9n tu ritmo, p\u00e9sate con regularidad y recalcula tu objetivo en cada pesada: es todo lo que hace falta en esta etapa.\", \"pt\": \"Seu corpo acompanha sem frear de forma not\u00e1vel. Mantenha seu ritmo, pese-se com regularidade e recalcule seu alvo a cada pesagem: \u00e9 tudo o que precisa nesta etapa.\"}, \"Adaptation l\u00e9g\u00e8re : surveille\": {\"de\": \"Leichte Anpassung: Beobachte\", \"es\": \"Adaptaci\u00f3n ligera: vigila\", \"pt\": \"Adapta\u00e7\u00e3o leve: fique atento\"}, \"Le freinage d\u00e9marre, sans gravit\u00e9. Garde les prot\u00e9ines hautes, surveille tes pas quotidiens (le NEAT baisse sans pr\u00e9venir) et place un refeed ponctuel si la faim monte. Recalcule ta cible sur ton poids actuel, pas sur celui du premier jour.\": {\"de\": \"Das Bremsen beginnt, ohne Dramatik. Halte das Protein hoch, beobachte deine t\u00e4glichen Schritte (das NEAT sinkt unbemerkt) und setze einen punktuellen Refeed, wenn der Hunger steigt. Berechne dein Ziel auf deinem aktuellen Gewicht neu, nicht auf dem vom ersten Tag.\", \"es\": \"El frenado empieza, sin gravedad. Mant\u00e9n las prote\u00ednas altas, vigila tus pasos diarios (el NEAT baja sin avisar) y coloca un refeed puntual si el hambre sube. Recalcula tu objetivo sobre tu peso actual, no sobre el del primer d\u00eda.\", \"pt\": \"A freada come\u00e7a, sem gravidade. Mantenha as prote\u00ednas altas, vigie seus passos di\u00e1rios (o NEAT cai sem avisar) e coloque um refeed pontual se a fome subir. Recalcule seu alvo sobre seu peso atual, n\u00e3o sobre o do primeiro dia.\"}, \"Adaptation mod\u00e9r\u00e9e : pense au diet break\": {\"de\": \"Moderate Anpassung: Denk an den Diet Break\", \"es\": \"Adaptaci\u00f3n moderada: piensa en el diet break\", \"pt\": \"Adapta\u00e7\u00e3o moderada: pense no diet break\"}, \"Le freinage p\u00e8se sur ta perte. Envisage un diet break de 1 \u00e0 2 semaines \u00e0 maintenance pour laisser leptine et NEAT remonter, puis reprends le d\u00e9ficit sur un TDEE recalcul\u00e9. Re-mesure aussi ton bodyfat : ta cible doit suivre ta composition r\u00e9elle.\": {\"de\": \"Das Bremsen belastet deinen Verlust. Erw\u00e4ge einen Diet Break von 1 bis 2 Wochen auf Erhaltungsniveau, damit Leptin und NEAT steigen, dann nimm das Defizit auf einem neu berechneten TDEE wieder auf. Miss auch dein K\u00f6rperfett neu: Dein Ziel muss deiner echten Komposition folgen.\", \"es\": \"El frenado pesa sobre tu p\u00e9rdida. Considera un diet break de 1 a 2 semanas a mantenimiento para dejar subir leptina y NEAT, y retoma el d\u00e9ficit sobre un TDEE recalculado. Vuelve a medir tambi\u00e9n tu grasa corporal: tu objetivo debe seguir tu composici\u00f3n real.\", \"pt\": \"A freada pesa na sua perda. Considere um diet break de 1 a 2 semanas na manuten\u00e7\u00e3o para deixar leptina e NEAT subirem, e retome o d\u00e9ficit sobre um TDEE recalculado. Me\u00e7a tamb\u00e9m sua gordura corporal de novo: seu alvo deve seguir sua composi\u00e7\u00e3o real.\"}, \"Adaptation forte : remonte les calories\": {\"de\": \"Starke Anpassung: Erh\u00f6he die Kalorien\", \"es\": \"Adaptaci\u00f3n fuerte: sube las calor\u00edas\", \"pt\": \"Adapta\u00e7\u00e3o forte: suba as calorias\"}, \"\u00c0 ce niveau, couper davantage est contre-productif. Remonte progressivement les calories vers maintenance (100 \u00e0 150 kcal de plus par semaine), reconstruis tes pas quotidiens, garde l\u2019entra\u00eenement en force, et ne reprends un d\u00e9ficit qu\u2019une fois le coefficient remont\u00e9.\": {\"de\": \"Auf diesem Niveau ist weiteres K\u00fcrzen kontraproduktiv. Erh\u00f6he die Kalorien schrittweise Richtung Erhaltung (100 bis 150 kcal mehr pro Woche), baue deine t\u00e4glichen Schritte wieder auf, halte das Krafttraining, und nimm ein Defizit erst wieder auf, wenn der Koeffizient gestiegen ist.\", \"es\": \"En este nivel, recortar m\u00e1s es contraproducente. Sube progresivamente las calor\u00edas hacia mantenimiento (100 a 150 kcal m\u00e1s por semana), reconstruye tus pasos diarios, mant\u00e9n el entrenamiento de fuerza, y no retomes un d\u00e9ficit hasta que el coeficiente haya subido.\", \"pt\": \"Neste n\u00edvel, cortar mais \u00e9 contraproducente. Suba progressivamente as calorias rumo \u00e0 manuten\u00e7\u00e3o (100 a 150 kcal a mais por semana), reconstrua seus passos di\u00e1rios, mantenha o treino de for\u00e7a, e s\u00f3 retome um d\u00e9ficit quando o coeficiente tiver subido.\"}};<\/script>\n<script>\n(function(){\n  \/\/ ============================================================\n  \/\/ Heuristique d'adaptation metabolique : ESTIMATION PEDAGOGIQUE,\n  \/\/ pas une mesure medicale. Sourcee sur les fourchettes publiees\n  \/\/ (baisse du BMR de 5 a 25 % en deficit prolonge) :\n  \/\/ Doucet 2001 (PubMed 11430776), Rosenbaum & Leibel 2010 (20935667),\n  \/\/ Hall 2008 (17848938), Trexler 2014 (24571926), Muller 2015 (26399868).\n  \/\/\n  \/\/   points = wlPts + f * (intensite + leanPts)\n  \/\/     wlPts     = clamp(0.4 x % de poids perdu, 0, 8)\n  \/\/                 (l'adaptation croit avec la perte cumulee)\n  \/\/     f         = clamp((semaines - 2) \/ 10, 0, 1)\n  \/\/                 (s'installe apres 2-3 semaines, sature vers 12)\n  \/\/     intensite = 4 (deficit leger) \/ 8 (modere) \/ 12 (agressif)\n  \/\/     leanPts   = clamp((seuil - bodyfat) x 0.7, 0, 4)\n  \/\/                 seuil 15 (homme) \/ 23 (femme) : leptine basse quand\n  \/\/                 le bodyfat descend, adaptation plus forte\n  \/\/   coefficient = 100 - clamp(points, 0, 25)  ->  borne 75..100 %\n  \/\/   Convention Lean 100 vers 0 % : 100 % = optimal, 90 % = BMR freine de 10 %.\n  \/\/   Le coefficient MODULE le BMR (multiplicatif), il n'est jamais\n  \/\/   additionne dans TDEE = BMR + NEAT + EAT + TEF.\n  \/\/ ============================================================\n  var LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 'en' : 'fr';\n  function T(fr,en){\n    if (LEAN_L === 'en') return en;\n    if (LEAN_L === 'fr') return fr;\n    var m = window.__LEAN_T && window.__LEAN_T[fr];\n    return (m && m[LEAN_L]) || fr;\n  }\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var wPrev = parseFloat(byId('cWeightPrev').value) || 0;\n    var weeks = parseFloat(byId('cWeeks').value) || 0;\n    var lvl = byId('cLevel').value;\n    var bf = parseFloat(byId('cBf').value) || 0;\n    var act = parseFloat(byId('cAct').value) || 1.55;\n    byId('bfVal').textContent = bf + ' %';\n    if (!age) return;\n    if (!w) return;\n    \/\/ 1) BMR theorique : approche publique sur masse maigre (comme le calc deficit)\n    var ffm = w * (1 - bf\/100);\n    var bmr = 370 + 21.6 * ffm - 2.5 * Math.max(0, age - 25);\n    if (sex === 'F') bmr = bmr - 50;\n    if (bmr < 1000) bmr = 1000;\n    \/\/ 2) points d'adaptation\n    var wlPct = 0;\n    if (wPrev > w) { wlPct = (wPrev - w) \/ wPrev * 100; }\n    var wlPts = clamp(0.4 * wlPct, 0, 8);\n    var f = clamp((weeks - 2) \/ 10, 0, 1);\n    var intMax = 8;\n    if (lvl === 'leger') intMax = 4;\n    if (lvl === 'agressif') intMax = 12;\n    var leanRef = 15;\n    if (sex === 'F') leanRef = 23;\n    var leanPts = clamp((leanRef - bf) * 0.7, 0, 4);\n    var pts = clamp(wlPts + f * (intMax + leanPts), 0, 25);\n    var coef = Math.round(100 - pts);\n    \/\/ 3) sorties\n    var bmrAdapt = bmr * coef \/ 100;\n    var delta = bmr - bmrAdapt;\n    byId('rCoef').textContent = coef;\n    byId('coefBar').style.width = ((coef - 75) \/ 25 * 100) + '%';\n    var pill = byId('coefPill');\n    if (coef >= 90) { pill.className = 'coef-pill ok'; pill.textContent = T('Zone saine','Healthy zone'); }\n    else if (coef >= 85) { pill.className = 'coef-pill warn'; pill.textContent = T('Alerte l\u00e9g\u00e8re','Mild alert'); }\n    else { pill.className = 'coef-pill alert'; pill.textContent = T('Alerte forte','Strong alert'); }\n    byId('rBmrTheo').textContent = fmt(bmr);\n    byId('rBmrAdapt').textContent = fmt(bmrAdapt);\n    byId('rDelta').textContent = fmt(delta);\n    byId('rDeltaDay').textContent = fmt(delta * act);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (coef >= 97) {\n      title.textContent = T('Adaptation n\u00e9gligeable : continue','Negligible adaptation: keep going');\n      body.textContent = T('Ton corps suit sans freiner de fa\u00e7on notable. Garde ton rythme, p\u00e8se-toi r\u00e9guli\u00e8rement et recalcule ta cible \u00e0 chaque pes\u00e9e : c\\u2019est tout ce qu\\u2019il faut \u00e0 ce stade.','Your body keeps up without noticeably slowing down. Keep your pace, weigh yourself regularly and recalculate your target at every weigh-in: that is all it takes at this stage.');\n    } else if (coef >= 90) {\n      title.textContent = T('Adaptation l\u00e9g\u00e8re : surveille','Mild adaptation: keep an eye on it');\n      body.textContent = T('Le freinage d\u00e9marre, sans gravit\u00e9. Garde les prot\u00e9ines hautes, surveille tes pas quotidiens (le NEAT baisse sans pr\u00e9venir) et place un refeed ponctuel si la faim monte. Recalcule ta cible sur ton poids actuel, pas sur celui du premier jour.','The slowdown is starting, nothing serious. Keep protein high, watch your daily steps (NEAT drops without warning) and place an occasional refeed if hunger climbs. Recalculate your target on your current weight, not on day one\\u2019s.');\n    } else if (coef >= 85) {\n      title.textContent = T('Adaptation mod\u00e9r\u00e9e : pense au diet break','Moderate adaptation: consider a diet break');\n      body.textContent = T('Le freinage p\u00e8se sur ta perte. Envisage un diet break de 1 \u00e0 2 semaines \u00e0 maintenance pour laisser leptine et NEAT remonter, puis reprends le d\u00e9ficit sur un TDEE recalcul\u00e9. Re-mesure aussi ton bodyfat : ta cible doit suivre ta composition r\u00e9elle.','The slowdown is weighing on your loss. Consider a 1 to 2 week diet break at maintenance to let leptin and NEAT recover, then resume the deficit on a recalculated TDEE. Re-measure your body fat too: your target must follow your actual composition.');\n    } else {\n      title.textContent = T('Adaptation forte : remonte les calories','Strong adaptation: bring calories back up');\n      body.textContent = T('\u00c0 ce niveau, couper davantage est contre-productif. Remonte progressivement les calories vers maintenance (100 \u00e0 150 kcal de plus par semaine), reconstruis tes pas quotidiens, garde l\\u2019entra\u00eenement en force, et ne reprends un d\u00e9ficit qu\\u2019une fois le coefficient remont\u00e9.','At this level, cutting further is counterproductive. Gradually bring calories back up toward maintenance (100 to 150 kcal more per week), rebuild your daily steps, keep strength training, and only resume a deficit once the coefficient has recovered.');\n    }\n    var gn = byId('gainNote');\n    if (wPrev > 0) {\n      if (wPrev <= w) { gn.style.display = 'block'; } else { gn.style.display = 'none'; }\n    } else { gn.style.display = 'none'; }\n  }\n  ['cAge','cWeight','cWeightPrev','cWeeks','cLevel','cBf','cAct'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n})();\n<\/script>\n\n<script>\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\n\n<!-- lean-mesh-v19 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">L\u00e6s ogs\u00e5<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/da\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">TDEE-beregner: den kanoniske formel BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Fedtprocentbevidst beregner med opdeling af de 4 metaboliske byggesten.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Beregning af basalstofskifte: den mest pr\u00e6cise formel (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Harris-Benedict 1919 vs Mifflin 1990 vs Lean fedtprocentbevidst.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Beregner for kalorieunderskud: den rette tilgang til et cut <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Underskud p\u00e5 din reelle fedtprocentbevidste TDEE. 3 tempi langsomt\/moderat\/aggressivt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/perdre-du-poids-avec-chatgpt\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">At tabe sig med ChatGPT, virker det? Vi stillede sp\u00f8rgsm\u00e5let 291 gange til 5 AI'er <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">291 svar, 5 AI'er, 6 identiske profiler: op til 1.260 kcal forskel for den samme person, og ingen opf\u00f8lgning dagen efter.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Samlet energiforbrug (TDEE): den kanoniske formel BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Forst\u00e5 de 4 byggesten + den metaboliske tilpasning, videnskabelige kilder 2025.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Basalstofskifte (BMR): alt du skal vide for at beregne det <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Definition, TDEE-ligning, 4 historiske formler, hvorfor fedtprocenten \u00e6ndrer alt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">De bedste apps til at t\u00e6lle kalorier i 2026: 8 apps testet <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/da\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">S\u00e5dan beregner du dit reelle kalorieforbrug: den komplette guide <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR p\u00e5 reel fedtprocent, NEAT per skridt, EAT per pas, TEF per makroer, tilpasning.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; Calculateur d&rsquo;adaptation m\u00e9tabolique Calculateur &middot; Premi\u00e8re mondiale Calculateur d&rsquo;adaptation m\u00e9tabolique : ton m\u00e9tabolisme a-t-il ralenti ? et de combien, en kcal\/jour Apr\u00e8s des semaines de d\u00e9ficit, ton corps freine. Ton BMR tourne sous sa valeur th\u00e9orique : 5 \u00e0 25&nbsp;% selon les \u00e9tudes. Estime ici ton coefficient d&rsquo;adaptation (convention 100&rarr;0&nbsp;%), ton [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1780,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beregner for metabolisk tilpasning: m\u00e5l din reelle BMR<\/title>\n<meta name=\"description\" content=\"F\u00f8rste online-beregner for metabolisk tilpasning: koefficient p\u00e5 din BMR (konvention 100 til 0 %), tilpasset BMR i kcal\/dag, og hvorn\u00e5r du skal tage en diet break.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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