{"id":1958,"date":"2026-08-25T11:41:43","date_gmt":"2026-08-25T11:41:43","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-proteines\/"},"modified":"2026-09-05T10:39:04","modified_gmt":"2026-09-05T10:39:04","slug":"calculateur-proteines","status":"publish","type":"post","link":"https:\/\/lean-app.com\/da\/calculateur-proteines\/","title":{"rendered":"Proteinberegner: dine gram per dag, p\u00e5 din fedtfri masse"},"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\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-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 .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-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\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\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 .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\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#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1958 #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-1958 #lvm-shell .wrap,\nbody.postid-1958 #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-1958 #lvm-shell .wrap,\n  body.postid-1958 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1958 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1958 #lvm-shell *{max-width:100%}\nbody.postid-1958 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1958 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1958 #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-1958 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1958 #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-1958 #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-1958 #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-1958 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #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-1958 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1958 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #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-1958 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1958 #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-1958 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1958 #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-1958 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1958 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1958 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1958 #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-1958 #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-1958 #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-1958 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1958 #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-1958 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1958 #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-1958 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1958 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1958 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1958 #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-1958 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1958 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1958 #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-1958 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1958 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1958 #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-1958 #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-1958 #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-1958 #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-1958 #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-1958 #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-1958 #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-1958 #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-1958 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1958 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1958 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1958 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1958 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1958 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1958 #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-1958 #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-1958 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1958 #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-1958 #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-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1958 #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-proteines\" 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-proteines\" 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; Proteinberegner<\/div>\n  <div class=\"eyebrow\">Beregner &middot; Protein &amp; sportsern\u00e6ring<\/div>\n  <h1 id=\"title\">Proteinberegner&nbsp;: dine gram per dag\n    <span class=\"alt\">beregnet p\u00e5 din fedtfri masse, ikke p\u00e5 din totalv\u00e6gt<\/span>\n  <\/h1>\n  <p class=\"dek\">\u00ab2 gram per kilo\u00bb: den anbefaling, man h\u00f8rer overalt, har en skjult fejl: den taler om din totalv\u00e6gt, fedt inklusive. Men dit protein giver br\u00e6ndstof til din fedtfri masse, ikke din fedtmasse. Denne beregner anvender intervallerne fra omr\u00e5dets referencer (Morton 2018, Helms 2014) p\u00e5 din reelle fedtfri masse, efter dit m\u00e5l: cut, vedligehold eller muskelopbygning.<\/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 8&nbsp;min &middot; Opdateret 26. 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-proteines\" 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-proteines\" 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      De klassiske anbefalinger giver protein per kilo totalv\u00e6gt, som om et kilo fedt havde samme behov som et kilo muskel. Det er pr\u00e6cis det, Lean afviser: dine makroer beregnes p\u00e5 din reelle sammens\u00e6tning, m\u00e5lt med AI BodyScan, og f\u00f8lges automatisk ved hvert logget m\u00e5ltid. Denne side anvender samme logik: f\u00f8rst din fedtfri masse, derefter dine gram.\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>De intervaller, der er konsensus om i litteraturen: cirka <b>1,6 til 2,2&nbsp;g per kilo kropsv\u00e6gt<\/b> for at g\u00f8re fremskridt i styrketr\u00e6ning (Morton-metaanalysen 2018), og i cut, <b>2,3 til 3,1&nbsp;g per kilo fedtfri masse<\/b> for at beskytte musklerne (Helms 2014). For en mand p\u00e5 75&nbsp;kg med 15&nbsp;% fedt giver det <b>147 til 198&nbsp;g per dag<\/b> i cut. Beregn dit pr\u00e6cise interval nedenfor, p\u00e5 dine m\u00e5linger.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Beregner<\/span>Beregn dine gram protein per dag<\/h2>\n<p>Din krop, din fedtprocent, dit m\u00e5l: beregneren udleder din fedtfri masse og anvender derefter de publicerede intervaller: <b>2,3 til 3,1&nbsp;g per kilo fedtfri masse<\/b> i cut (Helms 2014), <b>1,8 til 2,2<\/b> p\u00e5 vedligehold og <b>1,6 til 2,2<\/b> i muskelopbygning (Morton 2018, Phillips 2011). Kender du ikke din fedtprocent, s\u00e5 m\u00e5l den f\u00f8rst med vores <a href=\"https:\/\/lean-app.com\/da\/calculateur-masse-grasse\/\">fedtprocentberegner<\/a> (2 minutter, et m\u00e5leb\u00e5nd) eller AI BodyScan.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Dine m\u00e5linger<\/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\">V\u00e6gt (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"75\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Fedtprocent<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"45\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">Kender du ikke din fedtprocent&nbsp;?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Almindelige intervaller for en mand: 10 til 25&nbsp;%. M\u00e5l den med m\u00e5leb\u00e5nd med vores fedtprocentberegner, eller med foto via BodyScan.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Dit m\u00e5l<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Cut<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Vedligehold<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Muskelopbygning<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">I cut beskytter proteinet dine muskler under underskuddet: det er der, intervallet er h\u00f8jest.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Dit daglige protein<\/div>\n      <div class=\"val\"><span id=\"rProt\">147-198<\/span><span class=\"unit\">g\/dag<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"protBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"protPill\">Cut-m\u00e5l<\/span>\n      <div class=\"note\">Interval beregnet p\u00e5 din fedtfri masse (Helms 2014 i cut; Morton 2018 og Phillips 2011 ellers). Sigt efter den nedre del af intervallet p\u00e5 normale dage, den \u00f8vre del p\u00e5 dage med h\u00e5rd tr\u00e6ning eller stort underskud.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Per m\u00e5ltid<\/div>\n        <div class=\"v\"><span id=\"rMeal\">37-49<\/span><span class=\"u\">g &times; 4<\/span><\/div>\n        <div class=\"s\">Fordelt p\u00e5 3 til 5 m\u00e5ltider, cirka <b id=\"rMealN\">4<\/b> indtag<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Din fedtfri masse<\/div>\n        <div class=\"v\"><span id=\"rFfm\">63,8<\/span><span class=\"u\">kg<\/span><\/div>\n        <div class=\"s\">Grundlaget for beregningen: v\u00e6gt &times; (1 &minus; fedtprocent)<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">I konkrete \u00e6kvivalenter<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>Midten af dit interval, <b id=\"rMid\">172<\/b>&nbsp;g, svarer for eksempel til <b id=\"eqPoulet\">550<\/b>&nbsp;g kyllingebryst, eller <b id=\"eqOeufs\">27<\/b> \u00e6g, eller <b id=\"eqSkyr\">1,7<\/b>&nbsp;kg skyr. I praksis kombinerer man kilderne over dagen; appen t\u00e6ller grammene automatisk ved hver logget f\u00f8devare.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      Den generiske anbefaling \u00ab&nbsp;2&nbsp;g per kilo kropsv\u00e6gt&nbsp;\u00bb ville give dig <b id=\"dTotal\">150<\/b>&nbsp;g: alts\u00e5 <b id=\"dGap\">22<\/b>&nbsp;g i forskel fra beregningen p\u00e5 din fedtfri masse. Jo mere din fedtprocent afviger fra gennemsnittet, jo mere tager anbefalingen p\u00e5 totalv\u00e6gt fejl.\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 (Morton 2018; Helms 2014; Phillips 2011). Denne beregner er ikke et diagnostisk v\u00e6rkt\u00f8j og erstatter ikke medicinsk r\u00e5dgivning, is\u00e6r ved nyresygdom.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Denne beregner giver dit m\u00e5l med en transparent formel. <b>Lean g\u00e5r l\u00e6ngere:<\/b> hver logget f\u00f8devare (base, stregkode eller AI-foto) fodrer din proteint\u00e6ller i realtid, og dit m\u00e5l bygger p\u00e5 din fedtprocent m\u00e5lt med BodyScan, opdateret kontinuerligt. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\">F\u00f8lg dit protein i Lean.<\/a>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Luk\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">Kender du ikke din fedtprocent&nbsp;?<\/div>\n    <p class=\"bf-text\">Leans AI BodyScan m\u00e5ler den p\u00e5 5&nbsp;sekunder med et enkelt foto: fedtprocent, fedtfri masse og fedtmasse, direkte fra din telefon.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\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;margin:0 auto\">\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 : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">To muligheder: vores <a href=\"https:\/\/lean-app.com\/da\/calculateur-masse-grasse\/\">m\u00e5leb\u00e5ndsberegner<\/a> (2 minutter, gratis), eller foto-BodyScan ovenfor. Indtil da, lad skyderen st\u00e5 p\u00e5 en omtrentlig v\u00e6rdi: en omtrentlig fedtprocent er bedre end en beregning p\u00e5 totalv\u00e6gt.<\/p>\n    <div class=\"bf-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-proteines\" target=\"_blank\" rel=\"noopener\"><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\"><\/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-proteines\" target=\"_blank\" rel=\"noopener\"><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\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Videnskaben<\/span>Hvorfor dit protein beregnes p\u00e5 din fedtfri masse<\/h2>\n\n<div class=\"statement\"><p>Et kilo fedt har ikke brug for protein. <span class=\"accent\">Et kilo muskel har.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1,6-2,2<span>g\/kg<\/span><\/div><div class=\"kl\">det loft, over hvilket mere protein ikke l\u00e6ngere bygger muskler (Morton-metaanalysen 2018, 49 studier)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2,3-3,1<span>g\/kg FFM<\/span><\/div><div class=\"kl\">intervallet i cut, per kilo fedtfri masse, for at beskytte musklerne (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+1,1<span>kg muskel<\/span><\/div><div class=\"kl\">vundet I underskud af gruppen h\u00f8jt protein + styrke hos Longland 2016, mens den tabte 4,8 kg fedt<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Protein bruges til at opbygge og reparere aktivt v\u00e6v: muskler, organer, enzymer. Din fedtmasse bruger derimod n\u00e6sten intet. Derfor r\u00e6sonnerer seri\u00f8se anbefalinger i gram <b>per kilo af det, der t\u00e6ller<\/b> : den fedtfri masse. En anbefaling p\u00e5 totalv\u00e6gt g\u00f8r den tavse antagelse, at alle har samme kropssammens\u00e6tning, pr\u00e6cis samme fejl, som v\u00e6gtbaserede BMR-formler ogs\u00e5 beg\u00e5r.<\/p>\n<p>Det, litteraturen siger, i tre pejlem\u00e6rker. I muskelopbygning placerer Morton-metaanalysen (2018, 49 studier, 1&nbsp;863 fors\u00f8gspersoner) det nyttige loft omkring <b>1,6&nbsp;g\/kg<\/b>, \u00f8vre gr\u00e6nse i intervallet p\u00e5 2,2: derudover, ingen m\u00e5lbar ekstra gevinst. I cut anbefaler Helms (2014) <b>2,3 til 3,1&nbsp;g per kilo fedtfri masse<\/b>, desto h\u00f8jere jo st\u00f8rre underskuddet er, og jo mere defineret du allerede er. Og Longland (2016) viste kraften i kombinationen: i alvorligt underskud med h\u00f8jt protein og styrketr\u00e6ning <b>tabte fors\u00f8gspersonerne 4,8&nbsp;kg fedt, mens de vandt 1,1&nbsp;kg muskel<\/b> p\u00e5 4 uger.<\/p>\n<p>Konkret, to m\u00e6nd p\u00e5 90&nbsp;kg: den f\u00f8rste med 12&nbsp;% fedt (79&nbsp;kg fedtfri masse), den anden med 30&nbsp;% (63&nbsp;kg). Den generiske anbefaling \u00ab2&nbsp;g\/kg\u00bb giver dem begge 180&nbsp;g. Beregningen p\u00e5 fedtfri masse giver cirka 182 til 245&nbsp;g til den f\u00f8rste i cut, og 145 til 195&nbsp;g til den anden: anbefalingen p\u00e5 v\u00e6gt <b>underdoserer den definerede atlet og overdoserer den fyldigere profil<\/b>, i proportioner, der ses p\u00e5 de bevarede muskler ved m\u00e5lstregen.<\/p>\n<p>Hvor h\u00f8rer det hjemme i ligningen? Protein er ogs\u00e5 den makro med den st\u00e6rkeste <b>termiske effekt<\/b> : 20 til 30&nbsp;% af dets kalorier g\u00e5r til ford\u00f8jelse (mod 5 til 10&nbsp;% for kulhydrater). I Lean t\u00e6lles denne effekt i <a href=\"https:\/\/lean-app.com\/da\/effet-thermique-des-aliments\/\">TEF<\/a>, 4. byggesten i TDEE = BMR + NEAT + EAT + TEF, beregnet p\u00e5 dine faktisk loggede makroer, ikke p\u00e5 en fast sats.<\/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-screen_TEF.webp\" alt=\"\u00c9cran TEF de Lean : effet thermique des aliments calcul\u00e9 sur les macros r\u00e9els\" 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\">TEF, m\u00e5lt<\/b>I Lean t\u00e6lles den termiske effekt af dit protein fra dine loggede makroer.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Sidste \u00e6rlige pointe: pr\u00e6cisionen i dit interval afh\u00e6nger af pr\u00e6cisionen i din fedtprocent. En forskel p\u00e5 5 fedtprocentpoint flytter dit m\u00e5l med en halv snes gram, hvilket stadig er lidt: lad ikke jagten p\u00e5 det perfekte tal forsinke den nyttige handling, en proteinkilde ved hvert m\u00e5ltid fra i dag.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  For f\u00f8rst at m\u00e5le din fedtfri masse: <a href=\"https:\/\/lean-app.com\/da\/calculateur-masse-grasse\/\">fedtprocentberegner<\/a> (m\u00e5leb\u00e5nd, 2 minutter), og for det komplette forbrug, 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 i tal<\/span>De samme kroppe som fedtprocentberegneren<\/h2>\n<p>De tre profiler m\u00e5lt p\u00e5 vores <a href=\"https:\/\/lean-app.com\/da\/calculateur-masse-grasse\/\">fedtprocentberegner<\/a>, forl\u00e6nget til deres protein. Tallene kommer fra beregneren ovenfor, du kan genskabe dem.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Hun cutter rent<\/h4>\n    <div class=\"meta\">Kvinde &middot; 31 \u00e5r &middot; 64&nbsp;kg &middot; fedtprocent 27&nbsp;% &middot; m\u00e5l cut<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Fedtfri masse<\/span><span class=\"v\">&asymp;&nbsp;46,7&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>M\u00e5lprotein<\/span><span class=\"v\">&asymp;&nbsp;107-145 g\/d<\/span><\/div>\n      <div class=\"rw\"><span>Per m\u00e5ltid (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;36-48 g<\/span><\/div>\n      <div class=\"rw\"><span>Generisk anbefaling 2 g\/kg<\/span><span class=\"v\">128 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Anbefalingen p\u00e5 totalv\u00e6gt lander her inden for hendes interval: konsistent, hendes fedtprocent er t\u00e6t p\u00e5 gennemsnittet. <b style=\"color:var(--pink)\">Beregningen bekr\u00e6fter i stedet for at g\u00e6tte.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Den definerede sportsud\u00f8ver i cut<\/h4>\n    <div class=\"meta\">Mand &middot; 29 \u00e5r &middot; 75&nbsp;kg &middot; fedtprocent 12,5&nbsp;% &middot; m\u00e5l cut<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Fedtfri masse<\/span><span class=\"v\">&asymp;&nbsp;65,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>M\u00e5lprotein<\/span><span class=\"v\">&asymp;&nbsp;151-203 g\/d<\/span><\/div>\n      <div class=\"rw\"><span>Per m\u00e5ltid (&times;4)<\/span><span class=\"v\">&asymp;&nbsp;38-51 g<\/span><\/div>\n      <div class=\"rw\"><span>Generisk anbefaling 2 g\/kg<\/span><span class=\"v\">150 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Den generiske anbefaling placerer ham UNDER den nedre del af sit interval: i avanceret cut er det muskler, der forsvinder. <b style=\"color:var(--pink)\">Pr\u00e6cis den profil, totalv\u00e6gten svigter.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Han vedligeholder efter sin di\u00e6t<\/h4>\n    <div class=\"meta\">Mand &middot; 42 \u00e5r &middot; 92&nbsp;kg &middot; fedtprocent 26,5&nbsp;% &middot; m\u00e5l vedligehold<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Fedtfri masse<\/span><span class=\"v\">&asymp;&nbsp;67,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>M\u00e5lprotein<\/span><span class=\"v\">&asymp;&nbsp;122-149 g\/d<\/span><\/div>\n      <div class=\"rw\"><span>Per m\u00e5ltid (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;41-50 g<\/span><\/div>\n      <div class=\"rw\"><span>Generisk anbefaling 2 g\/kg<\/span><span class=\"v\">184 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Anbefalingen p\u00e5 v\u00e6gt driver ham 35&nbsp;g over sin \u00f8vre gr\u00e6nse: ikke farligt, men proteinkalorier, der vil mangle andre steder. <b style=\"color:var(--pink)\">Det un\u00f8dvendige overskud har en alternativomkostning.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; I praksis<\/span>N\u00e5 dit m\u00e5l uden at tilbringe livet i k\u00f8kkenet<\/h2>\n\n<div class=\"body\">\n<p>Et m\u00e5l p\u00e5 150 eller 180&nbsp;g virker h\u00f8jt p\u00e5 afstand. Fornuftigt fordelt passer det i en normal dag:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. En kilde ved hvert m\u00e5ltid<\/h4>\n    <div class=\"meta\">Reglen, der l\u00f8ser 80 % af problemet<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">30 til 50&nbsp;g per indtag over 3 til 5 m\u00e5ltider. \u00c6g om morgenen, k\u00f8d eller fisk til frokost, et proteinrigt mejeriprodukt som mellemm\u00e5ltid, en kilde til aftensmad: m\u00e5let n\u00e5s uden tilskud.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Morgenmaden, det svage led<\/h4>\n    <div class=\"meta\">Franskm\u00e6ndenes proteinfattigste m\u00e5ltid<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Br\u00f8d-juice-kaffe = 5&nbsp;g protein. Erstat med \u00e6g, skyr, kvark eller havregryn + m\u00e6lk: +25 til 35&nbsp;g allerede om morgenen, og en m\u00e6thed, der \u00e6ndrer dine formiddage.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Whey: et v\u00e6rkt\u00f8j, ikke en pligt<\/h4>\n    <div class=\"meta\">Praktisk, ikke magisk<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">En dosis = ~25&nbsp;g protein for minimal omkostning og volumen. Nyttigt, n\u00e5r kalenderen g\u00f8r et rigtigt m\u00e5ltid umuligt; un\u00f8dvendigt, hvis din kost allerede d\u00e6kker dit interval.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Vegetar: muligt, med metode<\/h4>\n    <div class=\"meta\">St\u00f8rre m\u00e6ngder, kombinerede kilder<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">B\u00e6lgfrugter + korn, tofu og tempeh, mejeriprodukter eller berigede alternativer: m\u00e5let er stadig opn\u00e5eligt ved at kombinere kilderne over dagen, med lidt mere gener\u00f8se portioner.<\/p>\n  <\/div>\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-screen_kcal.webp\" alt=\"\u00c9cran Calories de Lean : macros compt\u00e9s automatiquement \u00e0 chaque aliment logg\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\">Dine gram, talt<\/b>Base, stregkode eller AI-foto: hver logget f\u00f8devare fylder din proteint\u00e6ller.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  En nyttig p\u00e5mindelse fra vores <a href=\"https:\/\/lean-app.com\/da\/etude-base-donnees-calories\/\">studie af databaserne<\/a> : proteinbarer er den mest fejlagtige kategori i OpenFoodFacts (mere end en ud af fem poster inkonsistent). Kontroll\u00e9r makroerne efter en scanning.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Myte vs virkelighed<\/span>Nyrer i fare, magisk loft: det, videnskaben siger<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">28<span>fors\u00f8g<\/span><\/div><div class=\"kl\">i Devries-metaanalysen (2018): nyrefunktionen hos raske voksne adskiller sig ikke mellem h\u00f8jt og lavt indtag<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">1,62<span>g\/kg<\/span><\/div><div class=\"kl\">kn\u00e6kpunktet hos Morton 2018: derudover bliver den ekstra muskelgevinst um\u00e6rkelig<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>%<\/span><\/div><div class=\"kl\">af proteinets kalorier forbr\u00e6ndes alene ved dets ford\u00f8jelse: den mest m\u00e6ttende makro OG den dyreste at lagre<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Myten<\/div>\n    <h4>\u00abFor meget protein skader nyrerne\u00bb<\/h4>\n    <p>Id\u00e9en kommer fra et reelt medicinsk emne: ved eksisterende nyresygdom begr\u00e6nser man proteinet. Overf\u00f8rt til raske personer holder den ikke: Devries-metaanalysen (2018, 28 kontrollerede fors\u00f8g) finder <b>ingen forskel i nyrefunktion<\/b> mellem proteinrige og proteinfattige di\u00e6ter hos raske voksne. Forbeholdet best\u00e5r: nyresygdom = medicinsk r\u00e5dgivning f\u00f8r enhver \u00e6ndring.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">Den m\u00e5lte virkelighed<\/div>\n    <h4>Det reelle loft er nyttens, ikke farens<\/h4>\n    <p>Det loft, der t\u00e6ller, ligger et andet sted: ud over dit interval bygger ekstra protein simpelthen <b>intet m\u00e5lbart l\u00e6ngere<\/b> (kn\u00e6kpunkt ved 1,62&nbsp;g\/kg hos Morton 2018). Det er ikke farligt, det er un\u00f8dvendigt: kalorier, der vil mangle til dine tr\u00e6ningskulhydrater eller til din gl\u00e6de ved at spise.<\/p>\n    <p>Det reelle sp\u00f8rgsm\u00e5l er alts\u00e5 ikke \u00abkan jeg spise mere?\u00bb, men \u00abn\u00e5r jeg mit interval hver dag, weekender inklusive?\u00bb. Det er regelm\u00e6ssigheden, der bygger, ikke toppene.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Den praktiske konsekvens: fasts\u00e6t dit interval p\u00e5 din fedtfri masse, n\u00e5 det hver dag med rigtig mad, og brug din opm\u00e6rksomhed p\u00e5 det, der virkelig g\u00f8r fremskridt: din tr\u00e6ning og din regelm\u00e6ssighed. Trackingen tjener pr\u00e6cis til det: at se med \u00e9t blik, om regnestykket g\u00e5r op.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  For at placere dit protein i dit komplette forbrug: <a href=\"https:\/\/lean-app.com\/da\/calculateur-tdee\/\">TDEE-beregner<\/a> og guiden <a href=\"https:\/\/lean-app.com\/da\/calculer-vraie-depense-calorique\/\">beregn dit reelle kalorieforbrug<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Alt du sp\u00f8rger dig selv om protein<\/h2>\n<details class=\"faq\"><summary>Hvor meget protein om dagen for at bygge muskler&nbsp;?<\/summary><div class=\"faq-body\"><p>Referencemetaanalysen (Morton 2018, 49 studier) placerer det nyttige loft omkring 1,6 g per kilo kropsv\u00e6gt, med en \u00f8vre gr\u00e6nse p\u00e5 2,2 for at d\u00e6kke de mest kr\u00e6vende respondenter. Derudover, ingen m\u00e5lbar ekstra gevinst. P\u00e5 fedtfri masse giver intervallet i denne beregner \u00e6kvivalenten tilpasset din sammens\u00e6tning: det er kalorieoverskuddet og progressionen i tr\u00e6ningen, der g\u00f8r resten.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvor meget protein om dagen i cut&nbsp;?<\/summary><div class=\"faq-body\"><p>Mere end p\u00e5 vedligehold: 2,3 til 3,1 g per kilo fedtfri masse (Helms 2014), desto h\u00f8jere jo mere aggressivt dit underskud er, og jo mere defineret du allerede er. I underskud er protein det signal, der fort\u00e6ller din krop, at den skal beholde musklerne og t\u00e6re p\u00e5 fedtet: Longland-studiet (2016) viste et tab p\u00e5 4,8 kg fedt med en STIGNING p\u00e5 1,1 kg muskel p\u00e5 4 uger hos fors\u00f8gspersoner med h\u00f8jt protein + styrketr\u00e6ning.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvorfor beregne p\u00e5 fedtfri masse og ikke totalv\u00e6gt&nbsp;?<\/summary><div class=\"faq-body\"><p>Fordi protein giver br\u00e6ndstof til det aktive v\u00e6v, ikke fedtmassen. En anbefaling p\u00e5 totalv\u00e6gt underdoserer definerede og muskul\u00f8se profiler og overdoserer profiler med h\u00f8j fedtprocent. To personer p\u00e5 90 kg kan have 16 kg fedtfri masse i forskel: at give dem samme m\u00e5l giver ingen mening. Du har alts\u00e5 brug for din fedtprocent: m\u00e5l den med m\u00e5leb\u00e5nd eller BodyScan, s\u00e5 bliver beregningen triviel.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Er for meget protein farligt for nyrerne&nbsp;?<\/summary><div class=\"faq-body\"><p>Hos raske voksne, nej: Devries-metaanalysen (2018, 28 kontrollerede fors\u00f8g) finder ingen forskel i nyrefunktion mellem h\u00f8jt og lavt indtag. Proteinrestriktion g\u00e6lder personer med eksisterende nyresygdom: i s\u00e5 fald er medicinsk r\u00e5dgivning obligatorisk f\u00f8r enhver kost\u00e6ndring.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Skal man have protein lige efter tr\u00e6ningen&nbsp;?<\/summary><div class=\"faq-body\"><p>Det \u00abanabole vindue\u00bb p\u00e5 30 minutter er st\u00e6rkt overvurderet: det, der t\u00e6ller, er dit daglige total og en rimelig fordeling over 3 til 5 indtag. Er det flere timer siden dit sidste m\u00e5ltid, er et indtag omkring tr\u00e6ningen relevant; ellers g\u00f8r dit n\u00e6ste m\u00e5ltid udm\u00e6rket jobbet.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Whey eller rigtig mad&nbsp;?<\/summary><div class=\"faq-body\"><p>Ern\u00e6ringsm\u00e6ssigt er et protein et protein: whey har intet magisk, den er bare praktisk og kaloriefattig for sit indhold. Rigtig mad giver desuden m\u00e6thed, mikron\u00e6ringsstoffer og gl\u00e6de. Den gode regel: d\u00e6k det v\u00e6sentlige med rigtig mad, behold whey til de \u00f8jeblikke, hvor et m\u00e5ltid ikke er muligt.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kan man bygge muskler og tabe fedt samtidig&nbsp;?<\/summary><div class=\"faq-body\"><p>Ja, under visse forhold: begyndere, tilbagevenden efter en pause, eller underskud + h\u00f8jt protein + seri\u00f8s styrketr\u00e6ning (Longland 2016). Det er kropsrekomposition. Den styres netop ved at f\u00f8lge din fedtprocent og din fedtfri masse frem for kun din v\u00e6gt: v\u00e6gten kan stagnere, mens din sammens\u00e6tning \u00e6ndrer sig fuldst\u00e6ndigt.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>G\u00f8r protein dig slankere&nbsp;?<\/summary><div class=\"faq-body\"><p>Indirekte hj\u00e6lper det meget: det er den mest m\u00e6ttende makro, og 20 til 30 % af dets kalorier g\u00e5r til dets egen ford\u00f8jelse (termisk effekt). Ved samme kalorier g\u00f8r en proteinrigere kost underskuddet mere holdbart og beskytter musklerne. Men kalorieunderskuddet forbliver motoren: protein er andenpiloten.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Har kvinder brug for mindre protein&nbsp;?<\/summary><div class=\"faq-body\"><p>Per kilo fedtfri masse er behovene sammenlignelige: forskellen i samlede gram kommer simpelthen af en lavere gennemsnitlig fedtfri masse. Intervallerne i denne beregner g\u00e6lder begge k\u00f8n; det er din kropssammens\u00e6tning, der personaliserer tallet, ikke dit k\u00f8n i sig selv.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Giver denne beregner en pr\u00e6cis forskrift&nbsp;?<\/summary><div class=\"faq-body\"><p>Nej: et m\u00e5linterval baseret p\u00e5 publiceret konsensus, personaliseret efter din fedtfri masse og dit m\u00e5l. Pr\u00e6cisionen afh\u00e6nger af din fedtprocent, og det individuelle optimum varierer med tr\u00e6ning, s\u00f8vn og underskud. Sigt efter dit interval med regelm\u00e6ssighed, juster efter dine resultater over 4 til 6 uger, og ved sygdom, is\u00e6r nyresygdom, s\u00f8g medicinsk r\u00e5dgivning.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Videnskabelige kilder<\/h4>\n  <ol>\n    <li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed 28698222<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\" target=\"_blank\" rel=\"noopener\">PubMed 22150425<\/a>.<\/li>\n    <li>Longland TM, Oikawa SY, Mitchell CJ, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738-46. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26817506\/\" target=\"_blank\" rel=\"noopener\">PubMed 26817506<\/a>.<\/li>\n    <li>Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets. J Nutr. 2018;148(11):1760-1775. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30383278\/\" target=\"_blank\" rel=\"noopener\">PubMed 30383278<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Dit protein, talt uden anstrengelse<\/h3>\n  <p>Hver logget f\u00f8devare (base, stregkode, AI-foto) fylder din proteint\u00e6ller, og dit m\u00e5l bygger p\u00e5 din fedtfri masse m\u00e5lt med BodyScan. Regelm\u00e6ssigheden bliver synlig, dag efter dag. 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-proteines\" 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-proteines\" 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 data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#article\",\n      \"headline\": \"Calculateur de prot\u00e9ines : combien de grammes par jour, calcul\u00e9 sur ta masse maigre\",\n      \"description\": \"Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre selon ton objectif (s\u00e8che, maintien, prise de muscle). 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"Fourchettes usuelles pour un homme : 10 \u00e0 25\u202f%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\u2019est l\u00e0 que la fourchette est la plus haute.\": {\"de\": \"In der Di\u00e4t sch\u00fctzt Protein deine Muskeln w\u00e4hrend des Defizits: Hier ist der Bereich am h\u00f6chsten.\", \"es\": \"En definici\u00f3n, las prote\u00ednas protegen tu m\u00fasculo durante el d\u00e9ficit: ah\u00ed es donde el rango es m\u00e1s alto.\", \"pt\": \"No cutting, as prote\u00ednas protegem seu m\u00fasculo durante o d\u00e9ficit: \u00e9 a\u00ed que a faixa \u00e9 mais alta.\"}, \"En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.\": {\"de\": \"Im Erhalt sichert der Bereich Regeneration und S\u00e4ttigung ohne nutzlosen \u00dcberschuss.\", \"es\": \"En mantenimiento, el rango asegura la recuperaci\u00f3n y la saciedad sin exceso in\u00fatil.\", \"pt\": \"Na manuten\u00e7\u00e3o, a faixa garante a recupera\u00e7\u00e3o e a saciedade sem excesso in\u00fatil.\"}, \"En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\u2019entra\u00eenement qui font le reste.\": {\"de\": \"Im Muskelaufbau beschleunigt Protein jenseits des Bereichs nichts: Die kcal und das Training machen den Rest.\", \"es\": \"En ganancia muscular, m\u00e1s all\u00e1 del rango, el excedente de prote\u00edna no acelera nada: son las kcal y el entrenamiento los que hacen el resto.\", \"pt\": \"No ganho muscular, al\u00e9m da faixa, o excedente de prote\u00edna n\u00e3o acelera nada: s\u00e3o as kcal e o treino que fazem o resto.\"}, \"Objectif s\u00e8che\": {\"de\": \"Ziel Di\u00e4t\", \"es\": \"Objetivo definici\u00f3n\", \"pt\": \"Objetivo cutting\"}, \"Objectif maintien\": {\"de\": \"Ziel Erhalt\", \"es\": \"Objetivo mantenimiento\", \"pt\": \"Objetivo manuten\u00e7\u00e3o\"}, \"Objectif prise de muscle\": {\"de\": \"Ziel Muskelaufbau\", \"es\": \"Objetivo ganancia muscular\", \"pt\": \"Objetivo ganho muscular\"}, \"En s\u00e8che : les prot\u00e9ines sont ton assurance muscle\": {\"de\": \"In der Di\u00e4t: Protein ist deine Muskel-Versicherung\", \"es\": \"En definici\u00f3n: las prote\u00ednas son tu seguro de m\u00fasculo\", \"pt\": \"No cutting: as prote\u00ednas s\u00e3o seu seguro de m\u00fasculo\"}, \"Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\u2019\u00e9tude de Longland (2016) l\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\u2019entra\u00eenement lourd : c\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.\": {\"de\": \"Je gr\u00f6\u00dfer dein Defizit und je schlanker du bist, desto h\u00f6her gehst du im Bereich. Die Longland-Studie (2016) hat es gezeigt: Defizit + viel Protein + Krafttraining = Fettverlust MIT Muskelaufbau. Verteile deine Portionen \u00fcber den Tag und trainiere weiter schwer: Das ist das Signal, das deinem K\u00f6rper sagt, den Muskel zu behalten.\", \"es\": \"Cuanto mayor es tu d\u00e9ficit y m\u00e1s definido est\u00e1s, m\u00e1s subes en el rango. El estudio de Longland (2016) lo mostr\u00f3: d\u00e9ficit + prote\u00ednas altas + fuerza = p\u00e9rdida de grasa CON ganancia de m\u00fasculo. Reparte tus tomas a lo largo del d\u00eda y mant\u00e9n el entrenamiento pesado: es la se\u00f1al que le dice a tu cuerpo que conserve el m\u00fasculo.\", \"pt\": \"Quanto maior seu d\u00e9ficit e mais definido voc\u00ea est\u00e1, mais voc\u00ea sobe na faixa. O estudo de Longland (2016) mostrou: d\u00e9ficit + prote\u00ednas altas + muscula\u00e7\u00e3o = perda de gordura COM ganho de m\u00fasculo. Distribua suas por\u00e7\u00f5es ao longo do dia e mantenha o treino pesado: \u00e9 o sinal que diz ao seu corpo para manter o m\u00fasculo.\"}, \"En maintien : la r\u00e9gularit\u00e9 avant tout\": {\"de\": \"Im Erhalt: Konstanz vor allem\", \"es\": \"En mantenimiento: la regularidad ante todo\", \"pt\": \"Na manuten\u00e7\u00e3o: a regularidade acima de tudo\"}, \"Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\u2019apport chute de 30 \u00e0 40\u202f% sans qu\u2019on s\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.\": {\"de\": \"Dein Bereich ist komfortabel: Erreiche ihn an einem normalen Tag ohne Zwang, mit einer Proteinquelle zu jeder Mahlzeit. Die klassische Falle ist das Wochenende, an dem die Zufuhr unbemerkt um 30 bis 40 % einbricht. Leichtes Tracking gen\u00fcgt, um es zu sehen.\", \"es\": \"Tu rango es c\u00f3modo: alc\u00e1nzalo un d\u00eda normal sin forzarte, con una fuente de prote\u00edna en cada comida. La trampa cl\u00e1sica es el fin de semana, donde la ingesta cae un 30 a 40 % sin darse cuenta. Un tracking ligero basta para verlo.\", \"pt\": \"Sua faixa \u00e9 confort\u00e1vel: alcance-a num dia normal sem se for\u00e7ar, com uma fonte de prote\u00edna em cada refei\u00e7\u00e3o. A armadilha cl\u00e1ssica \u00e9 o fim de semana, quando a ingest\u00e3o cai 30 a 40 % sem perceber. Um tracking leve basta para ver.\"}, \"En prise : les prot\u00e9ines ne sont pas le levier n\u00b01\": {\"de\": \"Im Aufbau: Protein ist nicht Hebel Nr. 1\", \"es\": \"En volumen: las prote\u00ednas no son la palanca n.\u00ba 1\", \"pt\": \"No bulking: as prote\u00ednas n\u00e3o s\u00e3o a alavanca n\u00ba 1\"}, \"Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\u2019entra\u00eenement qui pilotent. Mets l\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.\": {\"de\": \"Jenseits deines Bereichs baut zus\u00e4tzliches Protein nicht mehr Muskel auf (Morton 2018): Dein kontrollierter Kalorien\u00fcberschuss und deine Trainingsprogression steuern. Steck die gesparte Energie in Kohlenhydrate rund um die Einheiten.\", \"es\": \"M\u00e1s all\u00e1 de tu rango, las prote\u00ednas extra no construyen m\u00e1s m\u00fasculo (Morton 2018): son tu excedente cal\u00f3rico controlado y tu progresi\u00f3n en el entrenamiento los que mandan. Pon la energ\u00eda ahorrada en los carbohidratos alrededor de las sesiones.\", \"pt\": \"Al\u00e9m da sua faixa, as prote\u00ednas extras n\u00e3o constroem mais m\u00fasculo (Morton 2018): s\u00e3o seu excedente cal\u00f3rico controlado e sua progress\u00e3o no treino que mandam. Coloque a energia economizada nos carboidratos em torno dos treinos.\"}, \" Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 ziele eher auf das obere Ende deines Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, apunta m\u00e1s bien a la parte alta de tu rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mire mais no topo da sua faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Calcul des besoins en proteines : ESTIMATION PEDAGOGIQUE.\n  \/\/ Fourchettes publiees : Morton 2018 (PubMed 28698222, plafond ~1.6-2.2 g\/kg),\n  \/\/ Helms 2014 (24864135, seche : 2.3-3.1 g\/kg de masse maigre),\n  \/\/ Phillips 2011 (22150425), Longland 2016 (26817506).\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' ? 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a woman: 18 to 32%. Measure it with our body fat calculator (tape) or the BodyScan photo.')\n      : T('Fourchettes usuelles pour un homme : 10 \u00e0 25\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a man: 10 to 25%. Measure it with our body fat calculator (tape) or the BodyScan photo.');\n    byId('goalHint').textContent = (goal === 'cut')\n      ? T('En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\\u2019est l\u00e0 que la fourchette est la plus haute.','In a cut, protein protects your muscle during the deficit: that is where the range is highest.')\n      : (goal === 'maintain'\n        ? T('En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.','At maintenance, the range covers recovery and satiety without pointless excess.')\n        : T('En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\\u2019entra\u00eenement qui font le reste.','When building muscle, going beyond the range speeds up nothing: calories and training do the rest.'));\n    if (!w) return;\n    var ffm = w * (1 - bf \/ 100);\n    var lo_k, hi_k, pill;\n    if (goal === 'cut') { lo_k = 2.3; hi_k = 3.1; pill = T('Objectif s\u00e8che','Cutting target'); }\n    else if (goal === 'maintain') { lo_k = 1.8; hi_k = 2.2; pill = T('Objectif maintien','Maintenance target'); }\n    else { lo_k = 1.6; hi_k = 2.2; pill = T('Objectif prise de muscle','Muscle gain target'); }\n    var lo = Math.round(ffm * lo_k);\n    var hi = Math.round(ffm * hi_k);\n    var mid = Math.round((lo + hi) \/ 2);\n    var meals = (mid >= 160) ? 4 : 3;\n    byId('rProt').textContent = lo + '-' + hi;\n    byId('protBar').style.width = clamp(mid \/ 260 * 100, 8, 100) + '%';\n    var p = byId('protPill');\n    p.className = 'neat-pill ok';\n    p.textContent = pill;\n    byId('rMeal').textContent = Math.round(lo \/ meals) + '-' + Math.round(hi \/ meals);\n    byId('rMealN').textContent = meals;\n    var mealUnit = byId('rMeal').nextElementSibling;\n    if (mealUnit) mealUnit.textContent = 'g \\u00D7 ' + meals;\n    byId('rFfm').textContent = fmt1(ffm);\n    byId('rMid').textContent = mid;\n    byId('shareBar').style.width = clamp(ffm \/ w * 100, 8, 100) + '%';\n    byId('eqPoulet').textContent = fmt(Math.round(mid \/ 0.31 \/ 10) * 10);\n    byId('eqOeufs').textContent = Math.round(mid \/ 6.5);\n    byId('eqSkyr').textContent = (mid \/ 100).toFixed(1).replace('.', ',');\n    var totalReco = Math.round(w * 2);\n    byId('dTotal').textContent = totalReco;\n    byId('dGap').textContent = Math.abs(totalReco - mid);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les prot\u00e9ines sont ton assurance muscle','In a cut: protein is your muscle insurance');\n      body.textContent = T('Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\\u2019\u00e9tude de Longland (2016) l\\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\\u2019entra\u00eenement lourd : c\\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.','The bigger your deficit and the leaner you are, the higher you sit in the range. Longland (2016) showed it: deficit + high protein + strength training = fat loss WITH muscle gain. Spread your intake through the day and keep training heavy: that is the signal telling your body to keep the muscle.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9gularit\u00e9 avant tout','At maintenance: consistency first');\n      body.textContent = T('Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\\u2019apport chute de 30 \u00e0 40\\u202F% sans qu\\u2019on s\\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.','Your range is comfortable: hit it on a normal day without forcing, with a protein source at every meal. The classic trap is the weekend, when intake silently drops 30 to 40%. Light tracking is enough to catch it.');\n    } else {\n      title.textContent = T('En prise : les prot\u00e9ines ne sont pas le levier n\u00b01','When bulking: protein is not lever number one');\n      body.textContent = T('Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\\u2019entra\u00eenement qui pilotent. Mets l\\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.','Beyond your range, extra protein builds no extra muscle (Morton 2018): your controlled calorie surplus and training progression drive results. Put the spare energy into carbs around your sessions.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, aim for the top of your range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cBodyfat'].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], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\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<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;\">\n<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>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/da\/calculateur-masse-grasse\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Fedtprocentberegner (US Navy-metoden) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Trinnet f\u00f8r: m\u00e5l din fedtprocent med m\u00e5leb\u00e5nd for at kende din fedtfri masse.<\/span><\/a><\/li>\n<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 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hvorfor din BMR beregnes p\u00e5 din fedtfri masse, ikke p\u00e5 din v\u00e6gt.<\/span><\/a><\/li>\n<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;\">Komplet TDEE-beregner: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Opdelingen af dit forbrug, byggesten for byggesten, p\u00e5 din reelle fedtprocent.<\/span><\/a><\/li>\n<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 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Den komplette guide, fra BMR til metabolisk tilpasning, med markedets f\u00e6lder.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/da\/calculateur-adaptation-metabolique\/\" 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 metabolisk tilpasning <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Er din BMR bremset, og hvor meget: koefficient 100 til 0 %.<\/span><\/a><\/li>\n<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: den komplette guide <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Alt det, der udg\u00f8r dine kcal\/dag, fra BMR til madens termiske effekt.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Beregn dit proteinbehov i gram per dag p\u00e5 din fedtfri masse, ikke din totalv\u00e6gt: cut, vedligehold eller muskelopbygning. Anbefalinger med kilder.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1958","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proteinberegner: hvor mange gram om dagen? - Lean<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/da\/calculateur-proteines\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Proteinberegner: hvor mange gram om dagen? - Lean\" \/>\n<meta property=\"og:description\" content=\"Beregn dit proteinbehov i gram per dag p\u00e5 din fedtfri masse, ikke din totalv\u00e6gt: cut, vedligehold eller muskelopbygning. 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