{"id":1965,"date":"2026-08-25T13:40:25","date_gmt":"2026-08-25T13:40:25","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-macros\/"},"modified":"2026-09-05T10:38:59","modified_gmt":"2026-09-05T10:38:59","slug":"calculateur-macros","status":"publish","type":"post","link":"https:\/\/lean-app.com\/de\/calculateur-macros\/","title":{"rendered":"Makro-Rechner: deine Verteilung Protein, Kohlenhydrate, Fett"},"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\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp\" 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.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-1965 #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-1965 #lvm-shell .wrap,\nbody.postid-1965 #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-1965 #lvm-shell .wrap,\n  body.postid-1965 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1965 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1965 #lvm-shell *{max-width:100%}\nbody.postid-1965 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1965 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1965 #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-1965 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1965 #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-1965 #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-1965 #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-1965 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1965 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1965 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1965 #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-1965 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1965 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1965 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1965 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1965 #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-1965 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1965 #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-1965 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1965 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1965 #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-1965 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1965 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1965 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1965 #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-1965 #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-1965 #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-1965 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1965 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1965 #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-1965 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1965 #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-1965 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1965 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1965 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1965 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1965 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1965 #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-1965 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1965 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1965 #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-1965 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1965 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1965 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1965 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1965 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1965 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1965 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1965 #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-1965 #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-1965 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1965 #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-1965 #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-1965 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1965 #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-macros\" 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-macros\" 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; Makro-Rechner<\/div>\n  <div class=\"eyebrow\">Rechner &middot; Makros &amp; Verteilung<\/div>\n  <h1 id=\"title\">Makro-Rechner: Protein, Kohlenhydrate, Fett\n    <span class=\"alt\">in der richtigen Reihenfolge, auf deinen echten Messungen<\/span>\n  <\/h1>\n  <p class=\"dek\">Feste Prozents\u00e4tze wie &bdquo;40\/40\/20&ldquo; haben einen versteckten Fehler: Sie verteilen Kalorien, die sie nicht einmal kennen. Die richtige Methode hat eine Reihenfolge: zuerst dein Protein (auf deiner Magermasse), dann dein Fett (die hormonelle Untergrenze), und die Kohlenhydrate nehmen den Rest DEINES echten Verbrauchs, berechnet aus deinen Messungen und deinen Schritten. Genau das macht dieser Rechner, Quellen inklusive.<\/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 27. 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-macros\" 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-macros\" 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      Generische Verteilungen wie &bdquo;40\/40\/20&ldquo; wenden willk\u00fcrliche Prozents\u00e4tze auf ein grob gesch\u00e4tztes Total an. Genau das lehnt Lean ab: Dein Verbrauch wird aus deinen Messungen berechnet (K\u00f6rperfett, echte Schritte), und deine Makros werden bei jeder geloggten Mahlzeit mitgez\u00e4hlt. Diese Seite folgt derselben Logik: erst dein Verbrauch, dann deine Gramm, in der Reihenfolge, die z\u00e4hlt.\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 Drei-Schritte-Methode, die der Referenzen des Fachs (Helms 2014, Kerksick 2018): das <b>Protein<\/b> zuerst, auf deiner Magermasse; das <b>Fett<\/b> danach, als Untergrenze (20 bis 30&nbsp;% deiner Kalorien, es tr\u00e4gt deine Hormone); die <b>Kohlenhydrate<\/b> zuletzt, sie nehmen alle verbleibenden Kalorien, um dein Training zu versorgen. F\u00fcr einen 75-kg-Mann mit 15&nbsp;% K\u00f6rperfett in der Di\u00e4t ergibt das etwa <b>172&nbsp;g Protein, 168&nbsp;g Kohlenhydrate und 50&nbsp;g Fett<\/b>. Berechne deine exakte Verteilung unten.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Rechner<\/span>Berechne deine Makro-Verteilung in Gramm<\/h2>\n<p>Deine Messungen, deine Schritte, dein Ziel: Der Rechner rekonstruiert deinen Verbrauch au\u00dferhalb des Sports (BMR auf Magermasse + NEAT aus deinen Schritten + TEF, dieselben Formeln wie unser <a href=\"https:\/\/lean-app.com\/de\/calculateur-tdee\/\">TDEE-Rechner<\/a>), wendet dein Ziel an und verteilt dann in der Reihenfolge: Protein auf deiner Magermasse, Fett bei 25&nbsp;% der Kalorien, Kohlenhydrate auf den Rest. Deine Einheiten (EAT) kommen obendrauf: An Trainingstagen steigen die Kohlenhydrate. K\u00f6rperfett unbekannt? Geh \u00fcber unseren <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">K\u00f6rperfett-Rechner<\/a>.<\/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\"><label for=\"cHeight\">Gr\u00f6\u00dfe (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"140\" max=\"220\" value=\"178\"><\/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 for=\"cSteps\">T\u00e4gliche Schritte (7-Tage-Schnitt)<span class=\"steps-out\" id=\"stepsVal\">8&#8239;000 Schritte<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cSteps\" type=\"range\" min=\"1000\" max=\"30000\" step=\"500\" value=\"8000\"><\/div>\n      <div class=\"calc-note\">Dein echter Schnitt steht in der Health-App oder Google Fit. Er kalibriert deine Kohlenhydrate, nicht ein angekreuztes K\u00e4stchen.<\/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\">Di\u00e4t: Ziel bei 80&nbsp;% deines Verbrauchs au\u00dferhalb des Sports, Protein am oberen Ende des Bereichs.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Dein Kalorienziel (ohne Einheiten)<\/div>\n      <div class=\"val\"><span id=\"rKcal\">1&#8239;812<\/span><span class=\"unit\">kcal\/Tag<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"kcalBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"kcalPill\">Ziel Di\u00e4t<\/span>\n      <div class=\"note\">Verbrauch au\u00dferhalb des Sports, rekonstruiert aus deinen Messungen (Magermasse-BMR + Schritte-NEAT + TEF), dann Ziel angewendet. Deine Einheiten kommen obendrauf: Iss deine Trainings-Kohlenhydrate an diesen Tagen zus\u00e4tzlich.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Protein<\/div>\n        <div class=\"v\"><span id=\"rP\">172<\/span><span class=\"u\">g<\/span><\/div>\n        <div class=\"s\"><b id=\"rP4\">688<\/b> kcal &middot; 4 kcal\/g &middot; auf deiner Magermasse<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Kohlenhydrate<\/div>\n        <div class=\"v\"><span id=\"rG\">168<\/span><span class=\"u\">g<\/span><\/div>\n        <div class=\"s\"><b id=\"rG4\">672<\/b> kcal &middot; 4 kcal\/g &middot; die Anpassungsvariable<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">Fett<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p><b id=\"rL\">50<\/b>&nbsp;g pro Tag (<b id=\"rL9\">453<\/b>&nbsp;kcal, 9&nbsp;kcal\/g), also 25&nbsp;% deiner Kalorien: die Untergrenze, die deine Hormone st\u00fctzt (gesunder Bereich: 20 bis 30&nbsp;%, Helms 2014). Unter 20&nbsp;% auf Dauer ist es keine Disziplin mehr, sondern ein Risiko.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      In g\/kg K\u00f6rpergewicht: <b id=\"dPkg\">2,3<\/b> Protein, <b id=\"dGkg\">2,2<\/b> Kohlenhydrate, <b id=\"dLkg\">0,7<\/b> Fett. An Trainingstagen f\u00fcge deine Einheitskalorien hinzu <b>als Kohlenhydrate:<\/b> Sie f\u00fcllen den Tank wieder auf.\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 Empfehlungen (Helms 2014; Morton 2018; Kerksick 2018). Dieser Rechner ist kein Diagnosewerkzeug und ersetzt keinen \u00e4rztlichen Rat.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Dieser Rechner liefert deine Verteilung mit transparenten Formeln. <b>Lean geht weiter:<\/b> Deine drei Makro-Z\u00e4hler f\u00fcllen sich in Echtzeit mit jedem geloggten Lebensmittel, dein Verbrauch bewegt sich mit deinen Schritten, und dein Tagesziel passt sich laufend an. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\">Tracke deine Makros in 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: Besser ein ungef\u00e4hres K\u00f6rperfett als eine Verteilung aus dem Bauch.<\/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-macros\" 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-macros\" 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 die Reihenfolge der Makros mehr z\u00e4hlt als ihre Prozente<\/h2>\n\n<div class=\"statement\"><p>Ein Makro wird fixiert, eins gesch\u00fctzt, eins passt sich an. <span class=\"accent\">In dieser Reihenfolge.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1.<span>Protein<\/span><\/div><div class=\"kl\">fixiert auf deiner Magermasse: Es sch\u00fctzt den Muskel, egal bei welchem Ziel (Morton 2018, Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>% kcal<\/span><\/div><div class=\"kl\">die Fett-Untergrenze, die die Hormonproduktion st\u00fctzt und in der Di\u00e4t nicht gebrochen werden darf (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">der Rest<span>Kohlenhydrate<\/span><\/div><div class=\"kl\">die Anpassungsvariable: Sie folgen deinem echten Verbrauch und versorgen deine Einheiten (Kerksick 2018)<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Verteilungen in festen Prozenten, das ber\u00fchmte &bdquo;40\/40\/20&ldquo;, haben zwei strukturelle Fehler. Erstens gelten sie f\u00fcr ein Kalorientotal, das sie nicht berechnen: 40&nbsp;% eines falschen Verbrauchs bleiben falsch. Zweitens behandeln sie die drei Makros als austauschbar, obwohl sie weder dieselbe Rolle noch dieselbe Dringlichkeit haben.<\/p>\n<p>Die Hierarchie mit Konsens bei den Referenzen des Fachs (Helms 2014 f\u00fcr die Wettkampfvorbereitung, Kerksick 2018 f\u00fcr das ISSN-Review) hat drei Schritte. <b>Das Protein zuerst:<\/b> Es wird in Gramm auf deiner Magermasse fixiert, nicht in Prozent, weil seine Rolle (Muskel aufbauen und sch\u00fctzen) nicht von deinem Kalorientotal abh\u00e4ngt. <b>Das Fett danach:<\/b> Es tr\u00e4gt deine Hormonproduktion; unter 20&nbsp;% der Kalorien auf Dauer spielt man mit dem Feuer, daher eine Untergrenze bei 20-30&nbsp;%. <b>Die Kohlenhydrate zuletzt:<\/b> alles, was \u00fcbrig bleibt. Keine &bdquo;Reste&ldquo; im abwertenden Sinn: Sie sind der Treibstoff deiner Einheiten, und gerade weil sie die Anpassungsvariable sind, absorbieren sie das Defizit in der Di\u00e4t und den \u00dcberschuss im Aufbau.<\/p>\n<p>Dieser Rechner erg\u00e4nzt den Baustein, der \u00fcberall sonst fehlt: Das Ausgangs-Kalorientotal wird rekonstruiert aus <b>deinen Messungen<\/b> (BMR auf Magermasse, NEAT auf deinen echten Schritten, TEF), nicht aus einem Aktivit\u00e4tsk\u00e4stchen, das an einem optimistischen Tag angekreuzt wurde. Dieselben Formeln wie unser <a href=\"https:\/\/lean-app.com\/de\/calculateur-tdee\/\">TDEE-Rechner<\/a>, die Konsistenz ist von Seite zu Seite nachpr\u00fcfbar.<\/p>\n<p>Wo geh\u00f6rt das in die Gleichung? Die Makros, die du isst, bestimmen auch den <a href=\"https:\/\/lean-app.com\/de\/effet-thermique-des-aliments\/\">TEF<\/a> (4. Baustein von TDEE = BMR + NEAT + EAT + TEF): Protein verbrennt 20 bis 30&nbsp;% seiner Kalorien bei der Verdauung, Kohlenhydrate 5 bis 10&nbsp;%, Fett fast nichts. Eine protein-reiche Verteilung erh\u00f6ht deinen Verbrauch leicht, und Lean z\u00e4hlt diesen Effekt auf deinen tats\u00e4chlich geloggten Makros.<\/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_kcal.webp\" alt=\"\u00c9cran Calories de Lean : les trois compteurs de macros remplis \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 3 Z\u00e4hler, live<\/b>Protein, Kohlenhydrate, Fett: Jedes geloggte Lebensmittel f\u00fcllt die Z\u00e4hler in der App.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Ein letzter ehrlicher Punkt: Die Pr\u00e4zision deiner Verteilung h\u00e4ngt von der deines Verbrauchs ab, also von deinem K\u00f6rperfett und deinen Schritten. Es ist eine solide Ausgangssch\u00e4tzung, die du \u00fcber die Wochen an deinen echten Ergebnissen justierst: Die perfekte Zahl existiert nicht, die gemessene Entwicklung schon.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Die zwei Bausteine davor: dein <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">K\u00f6rperfett per Ma\u00dfband<\/a> und dein <a href=\"https:\/\/lean-app.com\/de\/calculateur-proteines\/\">Protein auf Magermasse<\/a>. Alle Tools findest du im <a href=\"https:\/\/lean-app.com\/de\/calculateurs\/\">Rechner-Hub<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Drei durchgerechnete Profile<\/span>Dieselben K\u00f6rper, vom K\u00f6rperfett bis zu den Makros<\/h2>\n<p>Die Profile unserer Rechner <a href=\"https:\/\/lean-app.com\/de\/calculateur-masse-grasse\/\">K\u00f6rperfett<\/a> und <a href=\"https:\/\/lean-app.com\/de\/calculateur-proteines\/\">Protein<\/a>, zu Ende gerechnet: ihre komplette Verteilung. Reproduziere jede Zahl, indem du oben dieselben Parameter eingibst.<\/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 Jahre &middot; 64&nbsp;kg &middot; 1,66&nbsp;m &middot; K\u00f6rperfett 27&nbsp;% &middot; 6&#8239;000 Schritte &middot; Di\u00e4t<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Kalorienziel (ohne Einheiten)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;379 kcal\/Tag<\/span><\/div>\n      <div class=\"rw lean\"><span>Protein<\/span><span class=\"v\">&asymp;&nbsp;126 g<\/span><\/div>\n      <div class=\"rw\"><span>Kohlenhydrate<\/span><span class=\"v\">&asymp;&nbsp;133 g<\/span><\/div>\n      <div class=\"rw\"><span>Fett<\/span><span class=\"v\">&asymp;&nbsp;38 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Viel Protein f\u00fcr 46,7&nbsp;kg Magermasse: Die Di\u00e4t sch\u00fctzt ihren Muskel. <b style=\"color:var(--pink)\">An Trainingstagen steigen ihre Kohlenhydrate, nicht ihr Defizit.<\/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 Jahre &middot; 75&nbsp;kg &middot; 1,78&nbsp;m &middot; K\u00f6rperfett 12,5&nbsp;% &middot; 8&#8239;000 Schritte &middot; Di\u00e4t<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Kalorienziel (ohne Einheiten)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;854 kcal\/Tag<\/span><\/div>\n      <div class=\"rw lean\"><span>Protein<\/span><span class=\"v\">&asymp;&nbsp;177 g<\/span><\/div>\n      <div class=\"rw\"><span>Kohlenhydrate<\/span><span class=\"v\">&asymp;&nbsp;172 g<\/span><\/div>\n      <div class=\"rw\"><span>Fett<\/span><span class=\"v\">&asymp;&nbsp;51 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Knappe Kohlenhydrate im Alltag: das Zeichen einer gut kalibrierten fortgeschrittenen Di\u00e4t. <b style=\"color:var(--pink)\">Seine Marge liegt in seinen Schritten: 2&#8239;000 mehr &asymp; 65 kcal Ziel, also ~16 g Kohlenhydrate gewonnen.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Er baut sauber auf<\/h4>\n    <div class=\"meta\">Mann &middot; 42 Jahre &middot; 92&nbsp;kg &middot; 1,80&nbsp;m &middot; K\u00f6rperfett 26,5&nbsp;% &middot; 10&#8239;000 Schritte &middot; Aufbau<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Kalorienziel (ohne Einheiten)<\/span><span class=\"v\">&asymp;&nbsp;2&#8239;704 kcal\/Tag<\/span><\/div>\n      <div class=\"rw lean\"><span>Protein<\/span><span class=\"v\">&asymp;&nbsp;128 g<\/span><\/div>\n      <div class=\"rw\"><span>Kohlenhydrate<\/span><span class=\"v\">&asymp;&nbsp;379 g<\/span><\/div>\n      <div class=\"rw\"><span>Fett<\/span><span class=\"v\">&asymp;&nbsp;75 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Moderater \u00dcberschuss von 10&nbsp;%, alles in Kohlenhydrate: Der Aufbau bleibt sauber. <b style=\"color:var(--pink)\">K\u00f6rperfett alle 4 Wochen neu gemessen, zur Kontrolle.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; In der Praxis<\/span>Mit seinen Makros leben, ohne eine Religion daraus zu machen<\/h2>\n\n<div class=\"body\">\n<p>Eine Verteilung ist nur n\u00fctzlich, wenn sie im echten Leben h\u00e4lt. Die vier Regeln, die 90&nbsp;% der Abbr\u00fcche verhindern:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Protein als absolute Priorit\u00e4t<\/h4>\n    <div class=\"meta\">Der einzige Makro, den du aufs Gramm treffen solltest<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Erreiche dein Protein jeden Tag, auch wenn der Rest entgleist: eine Quelle zu jeder Mahlzeit. Kohlenhydrate und Fett vertragen das t\u00e4gliche Ungef\u00e4hr, der Muskel nicht.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Kohlenhydrate rund um die Einheiten<\/h4>\n    <div class=\"meta\">Der richtige Makro zur richtigen Zeit<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Platziere das Gros deiner Kohlenhydrate vor und nach dem Training: Leistung in der Einheit, Regeneration danach. An freien Tagen sinken sie ganz nat\u00fcrlich.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Fett, ohne ihm nachzujagen<\/h4>\n    <div class=\"meta\">Die Untergrenze f\u00fcllt sich von selbst<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Brat\u00f6l, Eier, fetter Fisch, N\u00fcsse: Die 20-25&nbsp;%-Untergrenze f\u00fcllt sich m\u00fchelos in einer normalen Ern\u00e4hrung. Achte nur darauf, dass sie in einer aggressiven Di\u00e4t nicht einbricht.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Pr\u00e4zision auf den Trend, nicht auf den Tag<\/h4>\n    <div class=\"meta\">Der Wochenschnitt macht das Ergebnis<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Ein Tag mit &plusmn;20&nbsp;g \u00e4ndert nichts; eine Woche systematisch daneben schon. Schau auf deinen 7-Tage-Schnitt und justiere in kleinen Schritten von 10-15&nbsp;g.<\/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_bilan.webp\" alt=\"\u00c9cran Bilan de Lean : balance calorique et macros du jour en un regard\" 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\">Die Bilanz auf einen Blick<\/b>Kalorienbilanz und Tagesmakros: Der Trend wird gelesen, nicht geraten.<\/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> Mehr als jeder f\u00fcnfte Eintrag ist bei Proteinriegeln inkonsistent. Pr\u00fcfe nach einem Scan, ob die Makros zu den Kalorien passen.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mythos vs. Realit\u00e4t<\/span>Das &bdquo;40\/40\/20&ldquo; und die Angst vor Kohlenhydraten<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">0<span>Studie<\/span><\/div><div class=\"kl\">st\u00fctzt das universelle &bdquo;40\/40\/20&ldquo;: Es ist eine Coach-Bequemlichkeit, keine wissenschaftliche Empfehlung<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">&asymp;<span>bei gleichen kcal<\/span><\/div><div class=\"kl\">bei gleichen Kalorien und gleichem Protein \u00e4ndert der Kohlenhydrat\/Fett-Anteil den Fettverlust kaum: Das Defizit entscheidet (Kerksick 2018)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2&times;4<span>+1&times;9<\/span><\/div><div class=\"kl\">4 kcal\/g f\u00fcr Protein und Kohlenhydrate, 9 f\u00fcr Fett: die Arithmetik, die Prozente irref\u00fchrend macht<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Der Mythos<\/div>\n    <h4>&bdquo;Es gibt eine magische Verteilung, und Kohlenhydrate machen dick&ldquo;<\/h4>\n    <p>Das &bdquo;40\/40\/20&ldquo; (oder seine Low-Carb-Variante der Saison) verspricht eine universelle Verteilung. Aber ein Prozentsatz bedeutet nichts ohne das Total: 40&nbsp;% Protein f\u00fcr eine 55-kg-Person im Erhalt und f\u00fcr einen 100-kg-Mann in der Di\u00e4t sind zwei v\u00f6llig verschiedene Realit\u00e4ten. Und Kohlenhydrate, die &bdquo;dick machen&ldquo;: Bei gleichen Kalorien und gleichem Protein zeigen Vergleichsstudien keinen systematischen Low-Carb-Vorteil beim Fettverlust (ISSN-Review, Kerksick 2018). Das Defizit treibt den Verlust, nicht der Krieg gegen einen Makro.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">Die gemessene Realit\u00e4t<\/div>\n    <h4>Gramm, hierarchisiert auf DEINEM Verbrauch<\/h4>\n    <p>Die Sequenz, die tr\u00e4gt: ein Kalorientotal, rekonstruiert aus deinen Messungen, Protein fixiert auf deiner Magermasse, eine Fett-Untergrenze f\u00fcr die Hormone, und Kohlenhydrate, die den Rest nehmen, platziert rund um deine Einheiten. Deine Verteilung \u00e4ndert sich, wenn sich dein K\u00f6rper oder dein Ziel \u00e4ndert, nicht wenn die Mode wechselt.<\/p>\n    <p>Die Low-Carb-Wahl bleibt als pers\u00f6nliche Pr\u00e4ferenz m\u00f6glich (S\u00e4ttigung, Verdauungskomfort): Solange Protein und Kalorien stimmen, ist es Geschmackssache, keine Physiologie. Dieser Rechner liefert die ausgewogene Version; verschiebe ruhig Kohlenhydrate Richtung Fett, wenn du das besser durchh\u00e4ltst.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Die praktische Konsequenz: W\u00e4hle die Verteilung, die du 12 Wochen halten kannst, nicht 12 Tage. Adh\u00e4renz schl\u00e4gt Optimierung, das ist \u00fcbrigens die erste Stufe der Progressions-Pyramide in der App: Adh\u00e4renz &gt; Kalorienziel &gt; der Rest.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Um deine Makros in deinen kompletten Verbrauch 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 Makros fragst<\/h2>\n<details class=\"faq\"><summary>Wie berechnet man seine Makros?<\/summary><div class=\"faq-body\"><p>In der Reihenfolge: Berechne zuerst deinen Verbrauch aus deinen Messungen (Magermasse, echte Schritte), wende dein Ziel an (Defizit, Erhalt oder \u00dcberschuss), dann verteile: Protein in Gramm auf deiner Magermasse, Fett bei 20-30&nbsp;% der Kalorien, und die Kohlenhydrate nehmen alles, was \u00fcbrig ist. Genau das macht der Rechner dieser Seite, Formeln offen einsehbar.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Was ist eine gute Makro-Verteilung f\u00fcr die Di\u00e4t?<\/summary><div class=\"faq-body\"><p>Es gibt keinen magischen Prozentsatz: In der Di\u00e4t steigt das Protein (2,3 bis 3,1 g pro Kilo Magermasse, Helms 2014), das Fett h\u00e4lt seine Untergrenze von 20-25&nbsp;% der Kalorien, und die Kohlenhydrate absorbieren das Defizit. Fallen deine Kohlenhydrate unter ~1 g\/kg, ist dein Defizit wahrscheinlich zu aggressiv: Erh\u00f6he das Ziel, statt deine Verteilung zu brechen.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Ist das 40\/40\/20 brauchbar?<\/summary><div class=\"faq-body\"><p>Es ist eine mnemotechnische Bequemlichkeit, keine wissenschaftliche Empfehlung. Zwei Probleme: Prozente bedeuten nichts ohne das Kalorientotal, und sie entkoppeln das Protein von der Magermasse, die es n\u00e4hren soll. F\u00fcr manche Profile landet das 40\/40\/20 trotzdem zuf\u00e4llig nah an der richtigen Antwort: Dieser Rechner sagt dir, ob das bei dir der Fall ist.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Machen Kohlenhydrate dick?<\/summary><div class=\"faq-body\"><p>Nein: Der Kalorien\u00fcberschuss macht dick, egal welcher Makro ihn tr\u00e4gt. Bei gleichen Kalorien und gleichem Protein zeigen Low-Carb-vs-High-Carb-Vergleiche keinen systematischen Unterschied im Fettverlust (Kerksick 2018). Kohlenhydrate spielen sogar eine zentrale Trainingsrolle: Leistung, Regeneration, und Intensit\u00e4t im Defizit halten.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Sollten manche Tage mehr Kohlenhydrate haben?<\/summary><div class=\"faq-body\"><p>Die einfache, robuste Version: F\u00fcge deine Einheitskalorien an Trainingstagen als Kohlenhydrate hinzu und bleib an freien Tagen auf deiner Basis. Raffinierteres &bdquo;Cycling&ldquo; (geplante High\/Low-Tage) kann manchen bei der Adh\u00e4renz helfen, erzeugt aber keine metabolische Magie: Das Wochentotal bleibt der Richter.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Wie viel Fett mindestens pro Tag?<\/summary><div class=\"faq-body\"><p>Der praktische Anker: Bleib nicht dauerhaft unter 20&nbsp;% deiner Kalorien (Helms 2014), also etwa 0,5 bis 0,6 g pro Kilo K\u00f6rpergewicht f\u00fcr die meisten Profile. Fett tr\u00e4gt die Hormonproduktion und die Aufnahme fettl\u00f6slicher Vitamine: Es ist eine Gesundheits-Untergrenze, keine Optimierungsvariable.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Warum sind meine Einheiten nicht in der Rechnung?<\/summary><div class=\"faq-body\"><p>Weil sie von Tag zu Tag zu stark schwanken, um in einem Durchschnitt zu leben. Der Rechner liefert deine Basis au\u00dferhalb des Sports (BMR + NEAT + TEF); deine Einheiten (EAT) kommen obendrauf, als Kohlenhydrate, an den Tagen, an denen sie stattfinden. Das ist pr\u00e4ziser als ein Multiplikator, der deine Woche gl\u00e4ttet, und genau so z\u00e4hlt die App: Jede getrackte Einheit z\u00e4hlt an dem Tag, an dem sie existiert.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Muss ich alle Lebensmittel wiegen?<\/summary><div class=\"faq-body\"><p>Am Anfang kalibriert das Wiegen der Hauptquellen (Beilagen, Fleisch, Fette) \u00fcber 2-3 Wochen dein Auge: Danach decken Scan und Sch\u00e4tzungen die meisten Mahlzeiten ab, mit gelegentlichem Nachwiegen. Grammgenaue Pr\u00e4zision braucht es nur beim Protein und ganz am Ende einer Di\u00e4t.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00c4ndern sich meine Makros, wenn sich mein Gewicht \u00e4ndert?<\/summary><div class=\"faq-body\"><p>Ja, doppelt: Dein Gewicht und deine Komposition bewegen sich (also Magermasse und Protein), und dein Verbrauch bewegt sich mit (also Kalorien und Kohlenhydrate). Rechne alle 3-4 Wochen neu, oder lass die App es laufend tun: Genau das ist eine ihrer Rollen, BMR neu berechnet auf gemessenem K\u00f6rperfett und ein t\u00e4glich justiertes Ziel.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Liefert dieser Rechner eine exakte Verordnung?<\/summary><div class=\"faq-body\"><p>Nein: ein solider Ausgangspunkt, fundiert auf publizierten Konsensen und deinen Messungen. Das individuelle Optimum justiert sich an deinen echten Ergebnissen (Gewicht, K\u00f6rperfett, Leistung) \u00fcber die Wochen. Und wie immer: Bei jeder Erkrankung oder medizinischem Zweifel hole professionellen Rat ein, bevor du deine Ern\u00e4hrung umstellst.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Wissenschaftliche Quellen<\/h4>\n  <ol>\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>Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise &amp; sports nutrition review update: research &amp; recommendations. J Int Soc Sports Nutr. 2018;15(1):38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30068354\/\" target=\"_blank\" rel=\"noopener\">PubMed 30068354<\/a>.<\/li>\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>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>Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Deine Makros, m\u00fchelos gez\u00e4hlt<\/h3>\n  <p>Drei Z\u00e4hler, die sich mit jedem geloggten Lebensmittel f\u00fcllen, ein Verbrauch, der sich mit deinen Schritten bewegt, ein Ziel, laufend neu berechnet auf deinem gemessenen K\u00f6rperfett. Die Verteilung dieser Seite, lebendig in deiner Tasche. 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-macros\" 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-macros\" 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-macros\/#article\",\n      \"headline\": \"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides sur tes mesures\",\n      \"description\": \"Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. 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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 %. 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Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che : objectif \u00e0 80\u202f% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.\": {\"de\": \"Di\u00e4t: Ziel bei 80 % deines Verbrauchs au\u00dferhalb des Sports, Protein am oberen Ende des Bereichs.\", \"es\": \"Definici\u00f3n: objetivo al 80 % de tu gasto sin deporte, prote\u00ednas en la parte alta del rango.\", \"pt\": \"Cutting: alvo a 80 % do seu gasto sem esporte, prote\u00ednas no topo da faixa.\"}, \"En maintien : objectif \u00e9gal \u00e0 ta d\u00e9pense hors sport, s\u00e9ances en plus les jours d\u2019entra\u00eenement.\": {\"de\": \"Erhalt: Ziel gleich deinem Verbrauch au\u00dferhalb des Sports, Einheiten an Trainingstagen zus\u00e4tzlich.\", \"es\": \"Mantenimiento: objetivo igual a tu gasto sin deporte, sesiones extra los d\u00edas de entrenamiento.\", \"pt\": \"Manuten\u00e7\u00e3o: alvo igual ao seu gasto sem esporte, treinos extras nos dias de treino.\"}, \"En prise : surplus mod\u00e9r\u00e9 de 10\u202f%, l\u2019essentiel du suppl\u00e9ment part dans les glucides.\": {\"de\": \"Aufbau: moderater \u00dcberschuss von 10 %, das Gros des Extras geht in die Kohlenhydrate.\", \"es\": \"Volumen: excedente moderado del 10 %, el grueso del extra va a los carbohidratos.\", \"pt\": \"Bulking: excedente moderado de 10 %, o grosso do extra vai para os carboidratos.\"}, \"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 glucides restants sont ton budget de performance\": {\"de\": \"In der Di\u00e4t: Die verbleibenden Kohlenhydrate sind dein Leistungsbudget\", \"es\": \"En definici\u00f3n: los carbohidratos restantes son tu presupuesto de rendimiento\", \"pt\": \"No cutting: os carboidratos restantes s\u00e3o seu or\u00e7amento de desempenho\"}, \"Prot\u00e9ines et lipides sont sanctuaris\u00e9s ; les glucides encaissent le d\u00e9ficit. Place-les autour de tes s\u00e9ances (avant et apr\u00e8s), et les jours d\u2019entra\u00eenement dur, ajoute tes calories de s\u00e9ance en glucides plut\u00f4t que de creuser le d\u00e9ficit. Si les glucides descendent sous ~1 g\/kg, ton d\u00e9ficit est probablement trop agressif : remonte l\u2019objectif d\u2019un cran.\": {\"de\": \"Protein und Fett sind unantastbar; die Kohlenhydrate schlucken das Defizit. Platziere sie rund um deine Einheiten (davor und danach), und f\u00fcge an harten Trainingstagen deine Einheitskalorien als Kohlenhydrate hinzu, statt das Defizit zu vertiefen. Fallen die Kohlenhydrate unter ~1 g\/kg, ist dein Defizit wahrscheinlich zu aggressiv: Geh mit dem Ziel eine Stufe hoch.\", \"es\": \"Prote\u00ednas y grasas son intocables; los carbohidratos absorben el d\u00e9ficit. Col\u00f3calos alrededor de tus sesiones (antes y despu\u00e9s), y los d\u00edas de entrenamiento duro, a\u00f1ade tus calor\u00edas de sesi\u00f3n como carbohidratos en vez de ahondar el d\u00e9ficit. Si los carbohidratos bajan de ~1 g\/kg, tu d\u00e9ficit probablemente es demasiado agresivo: sube el objetivo un escal\u00f3n.\", \"pt\": \"Prote\u00ednas e gorduras s\u00e3o intoc\u00e1veis; os carboidratos absorvem o d\u00e9ficit. Coloque-os em torno dos seus treinos (antes e depois), e nos dias de treino pesado, adicione suas calorias de treino como carboidratos em vez de aprofundar o d\u00e9ficit. Se os carboidratos caem abaixo de ~1 g\/kg, seu d\u00e9ficit provavelmente est\u00e1 agressivo demais: suba o alvo um degrau.\"}, \"En maintien : la r\u00e9partition qui se tient toute seule\": {\"de\": \"Im Erhalt: die Verteilung, die sich von selbst h\u00e4lt\", \"es\": \"En mantenimiento: el reparto que se sostiene solo\", \"pt\": \"Na manuten\u00e7\u00e3o: a distribui\u00e7\u00e3o que se sustenta sozinha\"}, \"\u00c0 ce niveau, ta r\u00e9partition est confortable : une source de prot\u00e9ines par repas, des lipides sans les traquer, et des glucides qui suivent ta faim et ton entra\u00eenement. Le vrai enjeu est la r\u00e9gularit\u00e9 du week-end, o\u00f9 les macros d\u00e9rivent sans qu\u2019on le voie. Un tracking l\u00e9ger suffit \u00e0 garder le cap.\": {\"de\": \"Auf diesem Niveau ist deine Verteilung komfortabel: eine Proteinquelle pro Mahlzeit, Fett ohne Jagd darauf, und Kohlenhydrate, die deinem Hunger und deinem Training folgen. Die echte Herausforderung ist die Konstanz am Wochenende, wo die Makros unbemerkt driften. Leichtes Tracking gen\u00fcgt, um Kurs zu halten.\", \"es\": \"En este nivel, tu reparto es c\u00f3modo: una fuente de prote\u00edna por comida, grasas sin perseguirlas, y carbohidratos que siguen tu hambre y tu entrenamiento. El verdadero reto es la regularidad del fin de semana, donde los macros derivan sin verse. Un tracking ligero basta para mantener el rumbo.\", \"pt\": \"Neste n\u00edvel, sua distribui\u00e7\u00e3o \u00e9 confort\u00e1vel: uma fonte de prote\u00edna por refei\u00e7\u00e3o, gorduras sem persegui-las, e carboidratos que seguem sua fome e seu treino. O verdadeiro desafio \u00e9 a regularidade do fim de semana, quando os macros derivam sem se ver. Um tracking leve basta para manter o rumo.\"}, \"En prise : le surplus va dans les glucides, pas dans le gras alimentaire\": {\"de\": \"Im Aufbau: Der \u00dcberschuss geht in die Kohlenhydrate, nicht ins Nahrungsfett\", \"es\": \"En volumen: el excedente va a los carbohidratos, no a la grasa alimentaria\", \"pt\": \"No bulking: o excedente vai para os carboidratos, n\u00e3o para a gordura alimentar\"}, \"Ton surplus de 10\u202f% est volontairement mod\u00e9r\u00e9 : au-del\u00e0, on stocke plus de gras sans construire plus de muscle. Les prot\u00e9ines n\u2019ont pas besoin de monter (Morton 2018) : le suppl\u00e9ment part dans les glucides autour des s\u00e9ances, o\u00f9 il sert ta progression. Re-mesure ton bodyfat toutes les 4 semaines pour v\u00e9rifier que la prise reste propre.\": {\"de\": \"Dein \u00dcberschuss von 10 % ist bewusst moderat: Dar\u00fcber hinaus speichert man mehr Fett, ohne mehr Muskel aufzubauen. Das Protein muss nicht steigen (Morton 2018): Das Extra geht in die Kohlenhydrate rund um die Einheiten, wo es deiner Progression dient. Miss dein K\u00f6rperfett alle 4 Wochen neu, um zu pr\u00fcfen, dass der Aufbau sauber bleibt.\", \"es\": \"Tu excedente del 10 % es deliberadamente moderado: m\u00e1s all\u00e1, se almacena m\u00e1s grasa sin construir m\u00e1s m\u00fasculo. Las prote\u00ednas no necesitan subir (Morton 2018): el extra va a los carbohidratos alrededor de las sesiones, donde sirve a tu progresi\u00f3n. Vuelve a medir tu grasa corporal cada 4 semanas para verificar que el volumen sigue limpio.\", \"pt\": \"Seu excedente de 10 % \u00e9 deliberadamente moderado: al\u00e9m disso, armazena-se mais gordura sem construir mais m\u00fasculo. As prote\u00ednas n\u00e3o precisam subir (Morton 2018): o extra vai para os carboidratos em torno dos treinos, onde serve \u00e0 sua progress\u00e3o. Me\u00e7a de novo sua gordura corporal a cada 4 semanas para verificar que o bulking continua limpo.\"}, \" Apr\u00e8s 50 ans, garde les prot\u00e9ines en haut de fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 halte das Protein am oberen Ende des Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, mant\u00e9n las prote\u00ednas en la parte alta del rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mantenha as prote\u00ednas no topo da faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Repartition des macros : ESTIMATION PEDAGOGIQUE. Ordre P -> G -> L.\n  \/\/ Depense : memes formules que le calculateur TDEE live (BMR 370+21.6xFFM,\n  \/\/ NEAT = BMR x pas\/48000, TEF = X\/9). Sources : Helms 2014 (24864135,\n  \/\/ lipides 20-30% kcal), Morton 2018 (28698222), Kerksick 2018 (30068354).\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 h = parseFloat(byId('cHeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var steps = parseFloat(byId('cSteps').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('stepsVal').textContent = fmt(steps) + T(' pas', ' steps');\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 : objectif \u00e0 80\\u202F% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.','Cutting: target at 80% of your non-exercise expenditure, protein at the top of the range.')\n      : (goal === 'maintain'\n        ? T('En maintien : objectif \u00e9gal \u00e0 ta d\u00e9pense hors sport, s\u00e9ances en plus les jours d\\u2019entra\u00eenement.','Maintenance: target equals your non-exercise expenditure, sessions added on training days.')\n        : T('En prise : surplus mod\u00e9r\u00e9 de 10\\u202F%, l\\u2019essentiel du suppl\u00e9ment part dans les glucides.','Bulking: a moderate 10% surplus, most of the extra goes into carbs.'));\n    if (!w || !h) return;\n    var ffm = w * (1 - bf \/ 100);\n    var bmr = 370 + 21.6 * ffm;\n    var neat = bmr * steps \/ 48000;\n    var x = bmr + neat;\n    var tef = x \/ 9;\n    var tdee = x + tef;\n    var factor = (goal === 'cut') ? 0.80 : (goal === 'maintain' ? 1.0 : 1.10);\n    var kcal = tdee * factor;\n    \/\/ P -> G -> L : proteines d abord (milieu de fourchette du calculateur proteines)\n    var pk = (goal === 'cut') ? 2.7 : (goal === 'maintain' ? 2.0 : 1.9);\n    var P = Math.round(ffm * pk);\n    var L = Math.round(kcal * 0.25 \/ 9);\n    var G = Math.round((kcal - P * 4 - L * 9) \/ 4);\n    if (G < 0) G = 0;\n    byId('rKcal').textContent = fmt(Math.round(kcal));\n    byId('kcalBar').style.width = clamp(kcal \/ 3200 * 100, 8, 100) + '%';\n    var pill = byId('kcalPill');\n    pill.className = 'neat-pill ok';\n    pill.textContent = (goal === 'cut') ? T('Objectif s\u00e8che','Cutting target') : (goal === 'maintain' ? T('Objectif maintien','Maintenance target') : T('Objectif prise de muscle','Muscle gain target'));\n    byId('rP').textContent = fmt(P);\n    byId('rP4').textContent = fmt(P * 4);\n    byId('rG').textContent = fmt(G);\n    byId('rG4').textContent = fmt(G * 4);\n    byId('rL').textContent = fmt(L);\n    byId('rL9').textContent = fmt(L * 9);\n    byId('shareBar').style.width = '25%';\n    byId('dPkg').textContent = (P \/ w).toFixed(1).replace('.', ',');\n    byId('dGkg').textContent = (G \/ w).toFixed(1).replace('.', ',');\n    byId('dLkg').textContent = (L \/ w).toFixed(1).replace('.', ',');\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les glucides restants sont ton budget de performance','Cutting: the remaining carbs are your performance budget');\n      body.textContent = T('Prot\u00e9ines et lipides sont sanctuaris\u00e9s ; les glucides encaissent le d\u00e9ficit. Place-les autour de tes s\u00e9ances (avant et apr\u00e8s), et les jours d\\u2019entra\u00eenement dur, ajoute tes calories de s\u00e9ance en glucides plut\u00f4t que de creuser le d\u00e9ficit. Si les glucides descendent sous ~1 g\/kg, ton d\u00e9ficit est probablement trop agressif : remonte l\\u2019objectif d\\u2019un cran.','Protein and fat are protected; carbs absorb the deficit. Place them around your sessions (before and after), and on hard training days, add your session calories as carbs rather than deepening the deficit. If carbs drop below ~1 g\/kg, your deficit is probably too aggressive: ease the target up a notch.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9partition qui se tient toute seule','Maintenance: the split that holds by itself');\n      body.textContent = T('\u00c0 ce niveau, ta r\u00e9partition est confortable : une source de prot\u00e9ines par repas, des lipides sans les traquer, et des glucides qui suivent ta faim et ton entra\u00eenement. Le vrai enjeu est la r\u00e9gularit\u00e9 du week-end, o\u00f9 les macros d\u00e9rivent sans qu\\u2019on le voie. Un tracking l\u00e9ger suffit \u00e0 garder le cap.','At this level, your split is comfortable: a protein source per meal, fats without hunting them, and carbs following your hunger and training. The real stake is weekend consistency, when macros drift unseen. Light tracking is enough to stay on course.');\n    } else {\n      title.textContent = T('En prise : le surplus va dans les glucides, pas dans le gras alimentaire','Bulking: the surplus goes into carbs, not dietary fat');\n      body.textContent = T('Ton surplus de 10\\u202F% est volontairement mod\u00e9r\u00e9 : au-del\u00e0, on stocke plus de gras sans construire plus de muscle. Les prot\u00e9ines n\\u2019ont pas besoin de monter (Morton 2018) : le suppl\u00e9ment part dans les glucides autour des s\u00e9ances, o\u00f9 il sert ta progression. Re-mesure ton bodyfat toutes les 4 semaines pour v\u00e9rifier que la prise reste propre.','Your 10% surplus is deliberately moderate: beyond that, you store more fat without building more muscle. Protein does not need to rise (Morton 2018): the extra goes into carbs around your sessions, where it serves your progression. Re-measure your body fat every 4 weeks to check the gain stays clean.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, garde les prot\u00e9ines en haut de fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, keep protein at the top of the range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cHeight','cBodyfat','cSteps'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\">\n<p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Auch lesenswert<\/p>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/de\/calculateur-proteines\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Protein-Rechner (auf Magermasse) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Das Detail des ersten Bausteins: Bereiche, Verteilung pro Mahlzeit, \u00c4quivalente.<\/span><\/a><\/li>\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 deine Makroverteilung in Gramm: Proteine auf deiner fettfreien Masse, Fette als hormonelle Untergrenze, Kohlenhydrate nach deinem echten Verbrauch. 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