{"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\/de\/calculateur-proteines\/","title":{"rendered":"Protein-Rechner: deine Gramm pro Tag, auf deiner Magermasse"},"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\/de\/\"><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\/de\/\">Startseite<\/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\/de\/\">Startseite<\/a> &nbsp;\/&nbsp; Protein-Rechner<\/div>\n  <div class=\"eyebrow\">Rechner &middot; Protein &amp; Sportern\u00e4hrung<\/div>\n  <h1 id=\"title\">Protein-Rechner: deine Gramm pro Tag\n    <span class=\"alt\">berechnet auf deiner Magermasse, nicht deinem Gesamtgewicht<\/span>\n  <\/h1>\n  <p class=\"dek\">&bdquo;2 Gramm pro Kilo&ldquo;: Der Rat, den man \u00fcberall h\u00f6rt, hat einen versteckten Fehler: Er meint dein Gesamtgewicht, Fett inklusive. Dabei n\u00e4hrt dein Protein deine Magermasse, nicht deine Fettmasse. Dieser Rechner wendet die Referenzbereiche der Literatur (Morton 2018, Helms 2014) auf deine echte Magermasse an, je nach Ziel: Di\u00e4t, Erhalt oder Muskelaufbau.<\/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>Das Lean-Team<\/strong> &middot; 8&nbsp;Min. Lesezeit &middot; Aktualisiert am 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\">Kostenloser Download<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Klassische Empfehlungen verteilen Protein pro Kilo Gesamtgewicht, als h\u00e4tte ein Kilo Fett denselben Bedarf wie ein Kilo Muskel. Genau das lehnt Lean ab: Deine Makros werden auf deiner echten K\u00f6rperkomposition berechnet, gemessen per KI-BodyScan, und bei jeder geloggten Mahlzeit automatisch mitgez\u00e4hlt. Diese Seite folgt derselben Logik: erst deine Magermasse, dann deine Gramm.\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>Interaktive Demo<\/small>Tippe auf den Bildschirm und erkunde die App<\/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>Interaktive Demo<\/small>Tippe auf den Bildschirm<br>und erkunde die App<\/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=\"Vorschau der Lean-App mit TDEE-Drilldown\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Zur&uuml;ck\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Lean-Vorschau, Tab Verbrauch\"><\/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-Detail\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"NEAT-Detail\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"EAT-Detail\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"TEF-Detail\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Tab Bilanz\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Tab Kalorien\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Tab Verbrauch\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Tab Strategie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Durch die Lean-App navigieren\">\n          <button data-tab=\"bilan\"     type=\"button\">Bilanz<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorien<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Verbrauch<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategie<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Schnelle Antwort<\/div>\n    <p>Die Bereiche mit Konsens in der Literatur: etwa <b>1,6 bis 2,2&nbsp;g pro Kilo K\u00f6rpergewicht<\/b> f\u00fcr Fortschritte im Krafttraining (Meta-Analyse Morton 2018), und in der Di\u00e4t <b>2,3 bis 3,1&nbsp;g pro Kilo Magermasse<\/b> zum Schutz der Muskeln (Helms 2014). F\u00fcr einen 75-kg-Mann mit 15&nbsp;% K\u00f6rperfett ergibt das <b>147 bis 198&nbsp;g pro Tag<\/b> in der Di\u00e4t. Berechne deinen exakten Bereich unten, auf deinen Messungen.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Rechner<\/span>Berechne deine t\u00e4glichen Protein-Gramm<\/h2>\n<p>Dein K\u00f6rper, dein K\u00f6rperfett, dein Ziel: Der Rechner leitet deine Magermasse ab und wendet die publizierten Bereiche an: <b>2,3 bis 3,1&nbsp;g pro Kilo Magermasse<\/b> in der Di\u00e4t (Helms 2014), <b>1,8 bis 2,2<\/b> im Erhalt und <b>1,6 bis 2,2<\/b> im Muskelaufbau (Morton 2018, Phillips 2011). Wenn du dein K\u00f6rperfett nicht kennst, miss es zuerst mit unserem <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">K\u00f6rperfett-Rechner<\/a> (2 Minuten, ein Ma\u00dfband) oder dem KI-BodyScan.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Deine Messungen<\/h3>\n    <div class=\"calc-row\">\n      <label>Geschlecht<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Mann<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Frau<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Alter (Jahre)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Gewicht (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\">K\u00f6rperfett<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\">Du kennst dein K\u00f6rperfett nicht?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25&nbsp;%. Miss es mit unserem K\u00f6rperfett-Rechner (Ma\u00dfband) oder dem BodyScan-Foto.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Dein Ziel<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Di\u00e4t<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Erhalt<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Muskelaufbau<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">In der Di\u00e4t sch\u00fctzt Protein deine Muskeln w\u00e4hrend des Defizits: Hier ist der Bereich am h\u00f6chsten.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Dein t\u00e4gliches Protein<\/div>\n      <div class=\"val\"><span id=\"rProt\">147-198<\/span><span class=\"unit\">g\/Tag<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"protBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"protPill\">Ziel Di\u00e4t<\/span>\n      <div class=\"note\">Bereich berechnet auf deiner Magermasse (Helms 2014 in der Di\u00e4t; sonst Morton 2018 und Phillips 2011). Ziele an normalen Tagen auf das untere Ende, an harten Trainingstagen oder in gro\u00dfem Defizit auf das obere.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Pro Mahlzeit<\/div>\n        <div class=\"v\"><span id=\"rMeal\">37-49<\/span><span class=\"u\">g &times; 4<\/span><\/div>\n        <div class=\"s\">Verteilt auf 3 bis 5 Mahlzeiten, etwa <b id=\"rMealN\">4<\/b> Portionen<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Deine Magermasse<\/div>\n        <div class=\"v\"><span id=\"rFfm\">63,8<\/span><span class=\"u\">kg<\/span><\/div>\n        <div class=\"s\">Die Basis der Rechnung: Gewicht &times; (1 &minus; K\u00f6rperfett)<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">In konkreten Lebensmitteln<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>Die Mitte deines Bereichs, <b id=\"rMid\">172<\/b>&nbsp;g, entspricht zum Beispiel <b id=\"eqPoulet\">550<\/b>&nbsp;g H\u00e4hnchenbrust, oder <b id=\"eqOeufs\">27<\/b> Eiern, oder <b id=\"eqSkyr\">1,7<\/b>&nbsp;kg Skyr. In der Praxis kombinierst du Quellen \u00fcber den Tag; die App z\u00e4hlt die Gramm f\u00fcr jedes geloggte Lebensmittel automatisch.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      Der generische Rat &bdquo;2&nbsp;g pro Kilo Gewicht&ldquo; w\u00fcrde dir <b id=\"dTotal\">150<\/b>&nbsp;g geben: das sind <b id=\"dGap\">22<\/b>&nbsp;g Abstand zur Magermasse-Rechnung. Je weiter dein K\u00f6rperfett vom Durchschnitt entfernt ist, desto mehr liegt der Gesamtgewicht-Rat daneben.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Empfehlung<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">P\u00e4dagogische Sch\u00e4tzung auf Basis publizierter Bereiche (Morton 2018; Helms 2014; Phillips 2011). Dieser Rechner ist kein Diagnosewerkzeug und ersetzt keinen \u00e4rztlichen Rat, besonders bei Nierenerkrankungen.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Dieser Rechner liefert dein Ziel mit einer transparenten Formel. <b>Lean geht weiter:<\/b> Jedes geloggte Lebensmittel (Datenbank, Barcode oder KI-Foto) f\u00fcllt deinen Protein-Z\u00e4hler in Echtzeit, und dein Ziel st\u00fctzt sich auf dein per BodyScan gemessenes K\u00f6rperfett, laufend aktualisiert. <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\">Tracke dein Protein mit 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=\"Schlie\u00dfen\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">Du kennst dein K\u00f6rperfett nicht?<\/div>\n    <p class=\"bf-text\">Leans KI-BodyScan misst ihn in 5&nbsp;Sekunden mit einem einfachen Foto: K\u00f6rperfett, Magermasse und Fettmasse, direkt von deinem Handy.<\/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\">Zwei Optionen: unser <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">Ma\u00dfband-Rechner<\/a> (2 Minuten, kostenlos), oder das BodyScan-Foto oben. Lass den Regler solange auf einem ungef\u00e4hren Wert: Ein ungef\u00e4hres K\u00f6rperfett schl\u00e4gt eine Rechnung auf dem Gesamtgewicht.<\/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; Die Wissenschaft<\/span>Warum dein Protein auf deiner Magermasse berechnet wird<\/h2>\n\n<div class=\"statement\"><p>Ein Kilo Fett braucht kein Protein. <span class=\"accent\">Ein Kilo Muskel schon.<\/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\">die Obergrenze, ab der mehr Protein keinen zus\u00e4tzlichen Muskel mehr aufbaut (Meta-Analyse Morton 2018, 49 Studien)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2,3-3,1<span>g\/kg MM<\/span><\/div><div class=\"kl\">der Di\u00e4t-Bereich, pro Kilo Magermasse, zum Schutz der Muskeln (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+1,1<span>kg Muskel<\/span><\/div><div class=\"kl\">IM Defizit aufgebaut von der Gruppe mit viel Protein + Krafttraining in Longland 2016, bei gleichzeitig 4,8 kg Fettverlust<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Protein baut und repariert aktive Gewebe: Muskeln, Organe, Enzyme. Deine Fettmasse verbraucht davon fast nichts. Deshalb rechnen seri\u00f6se Empfehlungen in Gramm <b>pro Kilo dessen, was z\u00e4hlt:<\/b> Magermasse. Eine Empfehlung aufs Gesamtgewicht macht die stille Annahme, dass alle dieselbe K\u00f6rperkomposition haben, exakt der Fehler, den reine Gewichtsformeln beim BMR auch machen.<\/p>\n<p>Was die Literatur sagt, in drei Landmarken. F\u00fcr den Muskelaufbau verortet die Morton-Meta-Analyse (2018, 49 Studien, 1&#8239;863 Probanden) die n\u00fctzliche Obergrenze um <b>1,6&nbsp;g\/kg<\/b>, obere Grenze des Intervalls bei 2,2: Dar\u00fcber hinaus kein messbarer Zusatzgewinn. In der Di\u00e4t empfiehlt Helms (2014) <b>2,3 bis 3,1&nbsp;g pro Kilo Magermasse<\/b>, umso h\u00f6her, je gr\u00f6\u00dfer dein Defizit ist und je schlanker du schon bist. Und Longland (2016) zeigte die Kraft der Kombination: In striktem Defizit mit viel Protein und Krafttraining <b>verloren die Probanden 4,8&nbsp;kg Fett und bauten gleichzeitig 1,1&nbsp;kg Muskel auf<\/b> in 4 Wochen.<\/p>\n<p>Konkret, zwei 90-kg-M\u00e4nner: der erste mit 12&nbsp;% K\u00f6rperfett (79&nbsp;kg Magermasse), der zweite mit 30&nbsp;% (63&nbsp;kg). Das generische &bdquo;2&nbsp;g\/kg&ldquo; gibt beiden 180&nbsp;g. Die Magermasse-Rechnung gibt dem ersten in der Di\u00e4t etwa 182 bis 245&nbsp;g und dem zweiten 145 bis 195&nbsp;g: Der Gewichts-Rat <b>unterversorgt den schlanken Athleten und \u00fcberversorgt das Profil mit h\u00f6herem K\u00f6rperfett<\/b>, in Gr\u00f6\u00dfenordnungen, die man am Ende an der gehaltenen Muskelmasse sieht.<\/p>\n<p>Wo geh\u00f6rt das in die Gleichung? Protein ist auch der Makro mit dem st\u00e4rksten <b>thermischen Effekt:<\/b> 20 bis 30&nbsp;% seiner Kalorien werden bei der Verdauung verbrannt (gegen\u00fcber 5 bis 10&nbsp;% bei Kohlenhydraten). In Lean z\u00e4hlt dieser Effekt im <a href=\"https:\/\/lean-app.com\/de\/effet-thermique-des-aliments\/\">TEF<\/a>, dem 4. Baustein von TDEE = BMR + NEAT + EAT + TEF, berechnet auf deinen tats\u00e4chlich geloggten Makros, nicht als Pauschale.<\/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, gemessen<\/b>In Lean wird der thermische Effekt deines Proteins aus deinen geloggten Makros gez\u00e4hlt.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Eine letzte ehrliche Anmerkung: Die Pr\u00e4zision deines Bereichs h\u00e4ngt von der Pr\u00e4zision deines K\u00f6rperfetts ab. Ein Fehler von 5 Punkten verschiebt dein Ziel um etwa zehn Gramm, das bleibt klein: Lass die Suche nach der perfekten Zahl nicht die n\u00fctzliche Gewohnheit verz\u00f6gern, eine Proteinquelle zu jeder Mahlzeit, ab heute.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Um zuerst deine Magermasse zu messen: der <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">K\u00f6rperfett-Rechner<\/a> (Ma\u00dfband, 2 Minuten), und f\u00fcr den kompletten Verbrauch der Guide <a href=\"https:\/\/lean-app.com\/de\/depense-energetique-totale-v2\/\">Gesamtenergieverbrauch<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Drei durchgerechnete Profile<\/span>Dieselben K\u00f6rper wie im K\u00f6rperfett-Rechner<\/h2>\n<p>Die drei Profile, gemessen mit unserem <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">K\u00f6rperfett-Rechner<\/a>, weitergef\u00fchrt bis zu ihrem Protein. Die Zahlen kommen aus dem Rechner oben, du kannst sie reproduzieren.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Sie macht eine saubere Di\u00e4t<\/h4>\n    <div class=\"meta\">Frau &middot; 31 &middot; 64&nbsp;kg &middot; K\u00f6rperfett 27&nbsp;% &middot; Di\u00e4t<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Magermasse<\/span><span class=\"v\">&asymp;&nbsp;46,7&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Protein-Ziel<\/span><span class=\"v\">&asymp;&nbsp;107-145 g\/Tag<\/span><\/div>\n      <div class=\"rw\"><span>Pro Mahlzeit (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;36-48 g<\/span><\/div>\n      <div class=\"rw\"><span>Generischer 2-g\/kg-Rat<\/span><span class=\"v\">128 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Der Gesamtgewicht-Rat landet hier in ihrem Bereich: stimmig, ihr K\u00f6rperfett liegt nah am Durchschnitt. <b style=\"color:var(--pink)\">Die Rechnung best\u00e4tigt, statt zu raten.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Der schlanke Athlet in der Di\u00e4t<\/h4>\n    <div class=\"meta\">Mann &middot; 29 &middot; 75&nbsp;kg &middot; K\u00f6rperfett 12,5&nbsp;% &middot; Di\u00e4t<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Magermasse<\/span><span class=\"v\">&asymp;&nbsp;65,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Protein-Ziel<\/span><span class=\"v\">&asymp;&nbsp;151-203 g\/Tag<\/span><\/div>\n      <div class=\"rw\"><span>Pro Mahlzeit (&times;4)<\/span><span class=\"v\">&asymp;&nbsp;38-51 g<\/span><\/div>\n      <div class=\"rw\"><span>Generischer 2-g\/kg-Rat<\/span><span class=\"v\">150 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Der generische Rat setzt ihn UNTER das untere Ende seines Bereichs: In einer sp\u00e4ten Di\u00e4t ist das Muskel, der davongeht. <b style=\"color:var(--pink)\">Genau das Profil, das das Gesamtgewicht verr\u00e4t.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Er h\u00e4lt nach seiner Di\u00e4t<\/h4>\n    <div class=\"meta\">Mann &middot; 42 &middot; 92&nbsp;kg &middot; K\u00f6rperfett 26,5&nbsp;% &middot; Erhalt<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Magermasse<\/span><span class=\"v\">&asymp;&nbsp;67,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Protein-Ziel<\/span><span class=\"v\">&asymp;&nbsp;122-149 g\/Tag<\/span><\/div>\n      <div class=\"rw\"><span>Pro Mahlzeit (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;41-50 g<\/span><\/div>\n      <div class=\"rw\"><span>Generischer 2-g\/kg-Rat<\/span><span class=\"v\">184 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Der Gewichts-Rat schiebt ihn 35&nbsp;g \u00fcber seine Obergrenze: nicht gef\u00e4hrlich, aber Protein-Kalorien, die woanders fehlen werden. <b style=\"color:var(--pink)\">Nutzloser \u00dcberschuss hat Opportunit\u00e4tskosten.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; In der Praxis<\/span>Erreiche dein Ziel, ohne in der K\u00fcche zu wohnen<\/h2>\n\n<div class=\"body\">\n<p>Ein Ziel von 150 oder 180&nbsp;g wirkt von weitem hoch. Klug verteilt passt es in einen normalen Tag:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Eine Quelle zu jeder Mahlzeit<\/h4>\n    <div class=\"meta\">Die Regel, die 80&nbsp;% des Problems l\u00f6st<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">30 bis 50&nbsp;g pro Portion \u00fcber 3 bis 5 Mahlzeiten. Eier am Morgen, Fleisch oder Fisch mittags, ein proteinreiches Milchprodukt als Snack, eine Quelle am Abend: Ziel erreicht, ohne Supplemente.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Das Fr\u00fchst\u00fcck, das schwache Glied<\/h4>\n    <div class=\"meta\">F\u00fcr die meisten die protein\u00e4rmste Mahlzeit des Tages<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Toast-Saft-Kaffee = 5&nbsp;g Protein. Tausche gegen Eier, Skyr, H\u00fcttenk\u00e4se oder Haferflocken + Milch: +25 bis 35&nbsp;g schon am Morgen, und eine S\u00e4ttigung, die deine sp\u00e4ten Vormittage ver\u00e4ndert.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Whey: ein Werkzeug, keine Pflicht<\/h4>\n    <div class=\"meta\">Praktisch, nicht magisch<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Ein Scoop = ~25&nbsp;g Protein bei minimalem Volumen. N\u00fctzlich, wenn dein Zeitplan keine echte Mahlzeit erlaubt; \u00fcberfl\u00fcssig, wenn dein Essen deinen Bereich schon abdeckt.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Vegetarisch: machbar, mit Methode<\/h4>\n    <div class=\"meta\">Gr\u00f6\u00dfere Volumen, kombinierte Quellen<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">H\u00fclsenfr\u00fcchte + Getreide, Tofu und Tempeh, Milchprodukte oder angereicherte Alternativen: Das Ziel bleibt erreichbar, wenn du Quellen \u00fcber den Tag kombinierst, mit etwas gro\u00dfz\u00fcgigeren Portionen.<\/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\">Deine Gramm, gez\u00e4hlt<\/b>Datenbank, Barcode oder KI-Foto: Jedes geloggte Lebensmittel f\u00fcllt deinen Protein-Z\u00e4hler.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Eine n\u00fctzliche Erinnerung aus unserer <a href=\"https:\/\/lean-app.com\/de\/etude-base-donnees-calories\/\">Datenbank-Studie:<\/a> Proteinriegel sind die fehlerhafteste Kategorie auf OpenFoodFacts (mehr als jeder f\u00fcnfte Eintrag inkonsistent). Pr\u00fcfe die Makros nach einem Scan.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mythos vs. Realit\u00e4t<\/span>Nieren in Gefahr, magische Obergrenze: was die Wissenschaft sagt<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">28<span>Studien<\/span><\/div><div class=\"kl\">in der Devries-Meta-Analyse (2018): Die Nierenfunktion gesunder Erwachsener unterscheidet sich nicht zwischen h\u00f6herer und niedrigerer Zufuhr<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">1,62<span>g\/kg<\/span><\/div><div class=\"kl\">Mortons Wendepunkt (2018): Dar\u00fcber hinaus wird zus\u00e4tzlicher Muskelaufbau unmessbar<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>%<\/span><\/div><div class=\"kl\">der Protein-Kalorien werden allein durch die Verdauung verbrannt: der s\u00e4ttigendste UND am teuersten zu speichernde Makro<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Der Mythos<\/div>\n    <h4>&bdquo;Zu viel Protein schadet den Nieren&ldquo;<\/h4>\n    <p>Die Idee kommt aus einem echten medizinischen Thema: Bei bestehender Nierenerkrankung wird Protein begrenzt. Auf Gesunde \u00fcbertragen h\u00e4lt sie nicht stand: Die Devries-Meta-Analyse (2018, 28 kontrollierte Studien) findet <b>keinen Unterschied in der Nierenfunktion<\/b> zwischen protein-reicheren und -\u00e4rmeren Ern\u00e4hrungen bei gesunden Erwachsenen. Der Disclaimer bleibt: Nierenerkrankung = \u00e4rztlicher Rat vor jeder Umstellung.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">Die gemessene Realit\u00e4t<\/div>\n    <h4>Die echte Grenze ist der Nutzen, nicht die Gefahr<\/h4>\n    <p>Die Grenze, die z\u00e4hlt, liegt woanders: Jenseits deines Bereichs baut zus\u00e4tzliches Protein einfach <b>nichts Messbares mehr<\/b> (Wendepunkt bei 1,62&nbsp;g\/kg in Morton 2018). Es ist nicht gef\u00e4hrlich, es ist nutzlos: Kalorien, die deinen Trainings-Kohlenhydraten oder deinem Essgenuss fehlen werden.<\/p>\n    <p>Die echte Frage ist also nicht &bdquo;darf ich mehr essen?&ldquo;, sondern &bdquo;erreiche ich meinen Bereich jeden Tag, Wochenenden inklusive?&ldquo;. Konstanz baut auf, nicht Spitzen.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Die praktische Konsequenz: Setze deinen Bereich auf deine Magermasse, erreiche ihn t\u00e4glich mit echtem Essen, und richte deine Aufmerksamkeit auf das, was wirklich Fortschritt bringt: dein Training und deine Konstanz. Genau daf\u00fcr gibt es Tracking: auf einen Blick sehen, ob die Zahl stimmt.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Um dein Protein in deinen Gesamtverbrauch einzuordnen: der <a href=\"https:\/\/lean-app.com\/de\/calculateur-tdee\/\">TDEE-Rechner<\/a> und der Guide <a href=\"https:\/\/lean-app.com\/de\/calculer-vraie-depense-calorique\/\">deinen echten Kalorienverbrauch berechnen<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Alles, was du dich \u00fcber Protein fragst<\/h2>\n<details class=\"faq\"><summary>Wie viel Protein pro Tag f\u00fcr den Muskelaufbau?<\/summary><div class=\"faq-body\"><p>Die Referenz-Meta-Analyse (Morton 2018, 49 Studien) verortet die n\u00fctzliche Obergrenze um 1,6 g pro Kilo K\u00f6rpergewicht, mit oberer Grenze bei 2,2 f\u00fcr die anspruchsvollsten Responder. Dar\u00fcber hinaus kein messbarer Zusatzgewinn. Auf Magermasse liefert der Bereich dieses Rechners das auf deine Komposition personalisierte \u00c4quivalent: Kalorien\u00fcberschuss und Trainingsprogression machen den Rest.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Wie viel Protein pro Tag in der Di\u00e4t?<\/summary><div class=\"faq-body\"><p>Mehr als im Erhalt: 2,3 bis 3,1 g pro Kilo Magermasse (Helms 2014), umso h\u00f6her, je aggressiver dein Defizit und je schlanker du bist. Im Defizit ist Protein das Signal, das deinem K\u00f6rper sagt, Muskel zu halten und Fett zu verbrennen: Longland (2016) zeigte 4,8 kg Fettverlust bei gleichzeitig 1,1 kg Muskel-AUFBAU in 4 Wochen bei Probanden mit viel Protein + Krafttraining.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Warum auf Magermasse rechnen und nicht auf Gesamtgewicht?<\/summary><div class=\"faq-body\"><p>Weil Protein aktive Gewebe n\u00e4hrt, nicht die Fettmasse. Eine Empfehlung aufs Gesamtgewicht unterversorgt schlanke muskul\u00f6se Profile und \u00fcberversorgt Profile mit hohem K\u00f6rperfett. Zwei 90-kg-Menschen k\u00f6nnen 16 kg Magermasse auseinanderliegen: Ihnen dasselbe Ziel zu geben ergibt keinen Sinn. Du brauchst also dein K\u00f6rperfett: Miss es mit dem Band oder dem BodyScan, dann wird die Rechnung trivial.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Ist zu viel Protein gef\u00e4hrlich f\u00fcr die Nieren?<\/summary><div class=\"faq-body\"><p>Bei gesunden Erwachsenen nein: Die Devries-Meta-Analyse (2018, 28 kontrollierte Studien) findet keinen Unterschied in der Nierenfunktion zwischen h\u00f6herer und niedrigerer Zufuhr. Proteinrestriktion betrifft Menschen mit bestehender Nierenerkrankung: In dem Fall ist \u00e4rztlicher Rat vor jeder Ern\u00e4hrungsumstellung Pflicht.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Braucht man Protein direkt nach dem Training?<\/summary><div class=\"faq-body\"><p>Das 30-Minuten-&bdquo;anabole Fenster&ldquo; ist stark \u00fcbersch\u00e4tzt: Was z\u00e4hlt, ist dein Tagestotal und eine vern\u00fcnftige Verteilung auf 3 bis 5 Portionen. Liegt deine letzte Mahlzeit Stunden zur\u00fcck, ergibt eine Portion rund ums Training Sinn; sonst erledigt deine n\u00e4chste Mahlzeit den Job v\u00f6llig.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Whey oder echtes Essen?<\/summary><div class=\"faq-body\"><p>Ern\u00e4hrungsphysiologisch ist Protein Protein: Whey hat nichts Magisches, es ist nur praktisch und kalorienarm f\u00fcr seinen Gehalt. Echtes Essen bringt zus\u00e4tzlich S\u00e4ttigung, Mikron\u00e4hrstoffe und Genuss. Die gute Regel: Decke das Wesentliche mit echtem Essen, behalte Whey f\u00fcr die Momente, in denen keine Mahlzeit m\u00f6glich ist.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kann man gleichzeitig Muskeln aufbauen und Fett verlieren?<\/summary><div class=\"faq-body\"><p>Ja, unter bestimmten Bedingungen: Anf\u00e4nger, Wiedereinsteiger nach einer Pause, oder ein Defizit mit viel Protein und seri\u00f6sem Krafttraining (Longland 2016). Das ist die K\u00f6rper-Rekomposition. Du steuerst sie pr\u00e4zise, indem du K\u00f6rperfett und Magermasse trackst statt nur das Gewicht: Die Waage kann stagnieren, w\u00e4hrend sich dein K\u00f6rper komplett ver\u00e4ndert.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hilft Protein beim Abnehmen?<\/summary><div class=\"faq-body\"><p>Indirekt hilft es sehr: Es ist der s\u00e4ttigendste Makro, und 20 bis 30&nbsp;% seiner Kalorien werden bei der eigenen Verdauung verbrannt (thermischer Effekt). Bei gleichen Kalorien macht eine protein-reichere Ern\u00e4hrung das Defizit besser durchhaltbar und sch\u00fctzt den Muskel. Aber der Motor bleibt das Kaloriendefizit: Protein ist der Co-Pilot.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Brauchen Frauen weniger Protein?<\/summary><div class=\"faq-body\"><p>Pro Kilo Magermasse ist der Bedarf vergleichbar: Der Unterschied in Gesamt-Gramm kommt schlicht von einer im Schnitt niedrigeren Magermasse. Die Bereiche dieses Rechners gelten f\u00fcr beide Geschlechter; deine K\u00f6rperkomposition personalisiert die Zahl, nicht dein Geschlecht an sich.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Liefert dieser Rechner eine exakte Verordnung?<\/summary><div class=\"faq-body\"><p>Nein: einen Zielbereich auf Basis publizierter Konsense, personalisiert durch deine Magermasse und dein Ziel. Die Pr\u00e4zision h\u00e4ngt von der deines K\u00f6rperfetts ab, und das individuelle Optimum variiert mit Training, Schlaf und Defizit. Ziele konstant auf deinen Bereich, justiere \u00fcber 4 bis 6 Wochen auf deine Ergebnisse, und bei jeder Erkrankung, besonders der Nieren, hole \u00e4rztlichen Rat ein.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Wissenschaftliche Quellen<\/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>Dein Protein, m\u00fchelos gez\u00e4hlt<\/h3>\n  <p>Jedes geloggte Lebensmittel (Datenbank, Barcode, KI-Foto) f\u00fcllt deinen Protein-Z\u00e4hler, und dein Ziel st\u00fctzt sich auf deine per BodyScan gemessene Magermasse. Konstanz wird sichtbar, Tag f\u00fcr Tag. Kostenloser Download, 7 Tage Testphase im Jahresabo.<\/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' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function fmt3(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:3, maximumFractionDigits:3}); }\n  function fmt1(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:1, maximumFractionDigits:1}); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var goalEl = document.querySelector('input[name=goal]:checked');\n    var goal = goalEl ? goalEl.value : 'cut';\n    byId('bfVal').innerHTML = String(bf).replace('.', ',') + '\\u202F%';\n    byId('bfHint').textContent = (sex === 'F')\n      ? T('Fourchettes usuelles pour une femme : 18 \u00e0 32\\u202F%. 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    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style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/de\/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;\">K\u00f6rperfett-Rechner (US-Navy-Methode) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Der Schritt davor: Miss dein K\u00f6rperfett mit dem Ma\u00dfband, um deine Magermasse zu kennen.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/de\/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;\">Grundumsatz-Berechnung: die pr\u00e4ziseste Formel <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Warum dein BMR auf deiner Magermasse berechnet wird, nicht auf deinem Gewicht.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/de\/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;\">Kompletter TDEE-Rechner: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Dein Verbrauch, Baustein f\u00fcr Baustein, auf deinem echten K\u00f6rperfett.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/de\/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;\">So berechnest du deinen echten Kalorienverbrauch <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Der komplette Guide, vom BMR bis zur metabolischen Anpassung, mit den Fallen des Marktes.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/de\/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;\">Rechner f\u00fcr metabolische Adaptation <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hat sich dein BMR verlangsamt, und um wie viel: Koeffizient 100 bis 0&nbsp;%.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/de\/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;\">Gesamtenergieverbrauch: der komplette Guide <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Alles, was deine kcal\/Tag ausmacht, vom BMR bis zum thermischen Effekt der Nahrung.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Berechne deinen Proteinbedarf in Gramm auf deiner Magermasse statt auf deinem Gewicht: Di\u00e4t, Erhalt oder Muskelaufbau, mit fundierten Empfehlungen.<\/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>Proteinrechner: Wie viele Gramm pro Tag? - 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\/de\/calculateur-proteines\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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