{"id":1587,"date":"2026-05-26T22:52:45","date_gmt":"2026-05-26T22:52:45","guid":{"rendered":"https:\/\/lean-app.com\/?p=1587"},"modified":"2026-05-28T14:47:29","modified_gmt":"2026-05-28T14:47:29","slug":"metabolisme-de-base","status":"publish","type":"post","link":"https:\/\/lean-app.com\/en\/metabolisme-de-base\/","title":{"rendered":"Basal metabolic rate: everything you need to know to calculate it accurately (BMR explained)"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px}\n#lvm-shell .calc-card.lean{border-left:4px solid var(--pink);background:linear-gradient(90deg,var(--pink-soft),#fff 30%)}\n#lvm-shell .calc-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 .calc-card .formula{font-size:13px;color:var(--dim);margin-top:2px}\n#lvm-shell .calc-card .result{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.025em;margin-top:8px;color:var(--ink);line-height:1}\n#lvm-shell .calc-card .result .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-card.lean .result{color:var(--pink)}\n#lvm-shell .calc-delta{margin-top:10px;padding:12px 14px;background:#fff;border:1px dashed var(--pink);border-radius:10px;font-size:14px;color:var(--ink)}\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\/* Comparator cards (3 formulas pros\/cons) *\/\n#lvm-shell .compar-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:24px 0}\n#lvm-shell .compar-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px}\n#lvm-shell .compar-card.lean{border-left:4px solid var(--pink)}\n#lvm-shell .compar-card h4{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .compar-card .year{font-size:12px;color:var(--muted);font-family:var(--font-mono);margin-bottom:14px;letter-spacing:.04em}\n#lvm-shell .compar-card .desc{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 12px}\n#lvm-shell .compar-card .pros,#lvm-shell .compar-card .cons{margin:6px 0;font-size:13px;line-height:1.5}\n#lvm-shell .compar-card .pros{color:var(--green)}\n#lvm-shell .compar-card .cons{color:var(--red)}\n#lvm-shell .compar-card .pros b,#lvm-shell .compar-card .cons b{display:inline-block;width:18px}\n\n\/* Pyramide section *\/\n#lvm-shell .pyramide-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .pyramide-illust img{width:100%;border-radius:18px;box-shadow:0 12px 32px rgba(20,20,40,.12)}\n#lvm-shell .pyramide-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .pyramide-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:\"\u2212\"}\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\/* BodyScan illust *\/\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\/* Body copy paragraphs *\/\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<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1587 #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-1587 #lvm-shell .wrap,\nbody.postid-1587 #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-1587 #lvm-shell .wrap,\n  body.postid-1587 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1587 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1587 #lvm-shell *{max-width:100%}\nbody.postid-1587 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1587 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1587 #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-1587 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1587 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1587 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1587 #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-1587 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1587 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1587 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1587 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1587 #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-1587 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1587 #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-1587 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1587 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1587 #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-1587 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1587 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1587 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1587 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1587 #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-1587 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1587 #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-1587 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1587 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1587 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1587 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1587 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1587 #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-1587 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1587 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1587 #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-1587 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1587 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1587 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1587 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1587 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1587 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1587 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1587 #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-1587 #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-1587 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1587 #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-1587 #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-1587 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1587 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 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}\n\/* BodyScan illust: no dark phone frame (plain screenshot display) *\/\n#lvm-shell .bodyscan-illust .mini-phone{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}<\/style>\n\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\/en\/\"><img 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\/en\/\">Home<\/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=pillar-bmr\" 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=pillar-bmr\" 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\/en\/\">Home<\/a> &nbsp;\/&nbsp; Basal metabolic rate<\/div>\n  <div class=\"eyebrow\">Pillar &middot; Metabolic science<\/div>\n  <h1 id=\"title\">Basal metabolic rate.\n    <span class=\"alt\">Everything you need to know to calculate it precisely: BMR explained.<\/span>\n  <\/h1>\n  <p class=\"dek\">Basal metabolic rate (BMR) is the foundation of your TDEE and any successful cut. But it is only accurate if you know your real lean mass. Here\u2019s why.<\/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>The Lean Team<\/strong> &middot; 11&nbsp;min read &middot; Updated May 26, 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=pillar-bmr\" 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=pillar-bmr\" 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\">Free download<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      BMR (Basal Metabolic Rate) is the energy your body burns at rest to keep your heart, brain, and kidneys running. It accounts for 60 to 75&nbsp;% of your total expenditure. Yet most apps calculate it from weight+age+sex, getting it wrong by 200 to 500&nbsp;kcal\/day on muscular or sedentary profiles.\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>Interactive demo<\/small>Tap the screen to explore the 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>Interactive demo<\/small>Tap the screen<br>to explore the 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=\"Preview of the Lean app with TDEE drill-down\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Back\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Lean preview, Expenditure tab\"><\/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=\"Balance tab\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Calories tab\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Expenditure tab\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Strategy tab\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navigate the Lean app\">\n          <button data-tab=\"bilan\"     type=\"button\">Balance<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calories<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Expenditure<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategy<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Quick answer<\/div>\n    <p>Basal metabolic rate (BMR) is the energy your body spends at rest. It accounts for 60 to 75&nbsp;% of your total expenditure (TDEE). Its accuracy depends on <b>real lean body mass<\/b>, so on body fat. Harris-Benedict 1919 and Mifflin-St Jeor 1990 estimate it without body fat, margin of error 200 to 500&nbsp;kcal\/day. Lean measures your body fat via AI BodyScan then applies a <b>proprietary patented model<\/b> that computes your BMR on real lean body mass. <a href=\"\/en\/calcul-metabolisme-de-base\/\" style=\"color:var(--pink);text-decoration:underline\">Just want your number? Use the dedicated calculator.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definition<\/span>BMR, the first building block of TDEE<\/h2>\n\n<div class=\"body\">\n<p>The <b>BMR (Basal Metabolic Rate)<\/b>, or basal metabolic rate, is the minimum energy your body burns at rest to keep your vital functions running: breathing, blood circulation, brain, kidney and liver function, maintaining body temperature. Measured fasted, lying down, in thermal neutrality. <b>It is the fixed cost of your body, independent of what you do during your day.<\/b><\/p>\n<p>In the canonical equation of total daily energy expenditure, BMR is the first building block:<\/p>\n<\/div>\n\n<div class=\"statement\" style=\"margin:28px 0\"><p><b style=\"color:var(--pink);font-variant-numeric:tabular-nums\">TDEE = BMR + NEAT + EAT + TEF<\/b><\/p><\/div>\n\n<div class=\"body\">\n<p>Concretely, your BMR represents <b>60 to 75&nbsp;%<\/b> of your TDEE for most adults (the rest splits between NEAT, EAT and TEF). It&rsquo;s by far the first expenditure item. If you&rsquo;re off by 150&nbsp;kcal on your BMR, your TDEE is off by 150&nbsp;kcal. Your deficit is off by 150&nbsp;kcal. Your cutting plan is off by 150&nbsp;kcal. <b>Everything starts from there.<\/b><\/p>\n<p>L&rsquo;adaptation m\u00e9tabolique vient ensuite comme <b>BMR multiplier coefficient<\/b> en d\u00e9ficit calorique prolong\u00e9 (convention Lean : 100&nbsp;% = optimal, 90&nbsp;% = 10&nbsp;% d&rsquo;adaptation accumul\u00e9e, c&rsquo;est-\u00e0-dire BMR baiss\u00e9 de 10&nbsp;%). Elle n&rsquo;entre <b>not<\/b> into the TDEE sum: it modulates the BMR.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Want the detail of the 4 building blocks? <a href=\"\/en\/calculateur-tdee\/\">Full TDEE calculator<\/a> &middot; <a href=\"\/en\/neat-non-exercise-activity-thermogenesis\/\">NEAT (steps)<\/a> &middot; <a href=\"\/en\/eat\/\">EAT (sport)<\/a> &middot; <a href=\"\/en\/thermic-effect-of-food-tef\/\">TEF (digestion)<\/a>.\n<\/div>\n\n<!-- Diagramme TDEE Franck ID 876 \u2014 paysage max-width:580px -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/tdee-breakdown-pie-chart-bmr-neat-eat-tef.png\" alt=\"Diagramme circulaire TDEE : BMR 57%, NEAT 27%, EAT 6%, TEF 10%\" width=\"1024\" height=\"680\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">R\u00e9partition typique du TDEE : le BMR repr\u00e9sente 57&nbsp;% de la d\u00e9pense totale.<\/p>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; BMR engines<\/span>Which organs burn what at rest?<\/h2>\n\n<div class=\"body\">\n<p>Your basal metabolic rate is not an abstract average. It corresponds to the sum of each organ's energy needs. Here is the distribution measured in the physiological literature:<\/p>\n<\/div>\n\n<!-- Tableau organes converti en cards stacked (z\u00e9ro tableau scrollable) -->\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:12px\">\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Muscles<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">30&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Liver<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">25&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Brain<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">20&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #C8A019\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Heart<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">10&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--muted)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Kidneys<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--muted)\">5&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--muted)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Adipose tissue (fat)<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--muted)\">3&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--dim)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Reste (peau, intestins&hellip;)<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--dim)\">7&nbsp;%<\/span>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Ce que ce tableau dit imm\u00e9diatement : <b>les muscles repr\u00e9sentent 30&nbsp;% du BMR<\/b>, against only 3&nbsp;% for fat. Gaining muscle mass directly increases your basal metabolic rate. Losing muscle in a poorly managed cut makes it drop. This is the most underestimated mechanism in long-term weight management.<\/p>\n<p>Cons\u00e9quence importante : un BMR plus \u00e9lev\u00e9 augmente indirectement ton NEAT et ton EAT. Exemple concret : un strongman \u00e0 1&thinsp;800&nbsp;kcal de BMR br\u00fble environ 0,08&nbsp;kcal par pas, contre 0,02&nbsp;kcal pour une femme de 50&nbsp;kg. La m\u00eame activit\u00e9 produit un r\u00e9sultat m\u00e9tabolique tr\u00e8s diff\u00e9rent selon la masse maigre de d\u00e9part.<\/p>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Histoire<\/span>Four BMR formulas, 105 years of evolution<\/h2>\n<p>Four equations have dominated the scientific literature on BMR calculation for a century. Each reflects an era, a sample, an intention. Here is what they actually say and their limitations.<\/p>\n\n<div class=\"compar-grid\">\n  <div class=\"compar-card\">\n    <h4>Harris-Benedict<\/h4>\n    <div class=\"year\">1919, revised 1984 &middot; 136 subjects<\/div>\n    <p class=\"desc\">The great ancestor. Estimates BMR from weight, height, age and sex. Still used by default on many online calculators and some consumer apps.<\/p>\n    <p class=\"pros\"><b>+<\/b> Cited everywhere, comparable from one calculator to another.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Calibrated on a century-old population. Overestimates BMR by 5 to 10&nbsp;% on modern profiles.<\/p>\n  <\/div>\n\n  <div class=\"compar-card\">\n    <h4>Mifflin-St Jeor<\/h4>\n    <div class=\"year\">1990 &middot; 498 subjects<\/div>\n    <p class=\"desc\">Recalibrated on a US population in the late 1980s. Considered the \"modern reference without body fat\" by clinical dietitians. Accurate to within &plusmn;10&nbsp;% on the average profile.<\/p>\n    <p class=\"pros\"><b>+<\/b> More accurate than Harris-Benedict on 70&nbsp;% of profiles.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> No body fat input. Margin of error 200 to 400 kcal on muscular or sedentary profiles.<\/p>\n  <\/div>\n\n  <div class=\"compar-card\">\n    <h4>Lean-mass equations<\/h4>\n    <div class=\"year\">1980s and after &middot; physiological literature<\/div>\n    <p class=\"desc\">Family of equations that rely on <b>lean body mass (FFM)<\/b> au lieu du poids total. Forme publique typique : 370 + 21,6 &times; FFM (kg). Plus pr\u00e9cise scientifiquement, mais n\u00e9cessite de conna\u00eetre son bodyfat.<\/p>\n    <p class=\"pros\"><b>+<\/b> Improved accuracy on all profiles, including muscular and sedentary.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Requires precise body fat measurement (bioimpedance, DEXA or AI BodyScan). Historically poorly accessible.<\/p>\n  <\/div>\n\n  <div class=\"compar-card lean\">\n    <h4>Lean patented proprietary model<\/h4>\n    <div class=\"year\">2024 &middot; calibrated on 10&thinsp;000+ users<\/div>\n    <p class=\"desc\">Relies on <b>real lean body mass<\/b> measured by AI BodyScan, integrates a metabolic adaptation function in deficit, applies a fine age correction, recalibrates week after week via weigh-in and BodyScan. <b>Pas une formule papier : un mod\u00e8le qui apprend de ta donn\u00e9e.<\/b><\/p>\n    <p class=\"pros\"><b>+<\/b> Accuracy &plusmn;3&nbsp;% on muscular, sedentary, menopausal, postpartum profiles. Continuous recalibration.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Requires an initial AI BodyScan (5 seconds, free in Lean) and regular weight data.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; The lever<\/span>Why body fat changes everything about BMR<\/h2>\n\n<div class=\"statement\"><p>Two men of 80&nbsp;kg don&rsquo;t have the same BMR. <span class=\"accent\">Muscle burns 3 times more than fat at rest.<\/span><\/p><\/div>\n\n<div class=\"body\">\n<p>La masse maigre (organes + muscles + os + eau) est le moteur m\u00e9tabolique. La masse grasse, elle, est quasi inerte sur le plan \u00e9nerg\u00e9tique. Concr\u00e8tement : <b>1&nbsp;kg of muscle burns about 13&nbsp;kcal\/day at rest, 1&nbsp;kg of fat about 4&nbsp;kcal\/day<\/b> (Heymsfield, M\u00fcller, Hall). The ratio is 3 to 1.<\/p>\n<p>Take two men of 80&nbsp;kg at 180&nbsp;cm. The first is at 12&nbsp;% body fat (athletic, lean mass 70.4&nbsp;kg). The second at 28&nbsp;% (sedentary, lean mass 57.6&nbsp;kg). On BMR calculated via a lean-mass equation, the gap is on the order of <b>275 kcal\/day<\/b>. Mifflin-St Jeor leur attribue pourtant le m\u00eame chiffre : 1&thinsp;780 kcal. C&rsquo;est l&rsquo;erreur structurelle qui passe inaper\u00e7ue pendant des mois de s\u00e8che rat\u00e9e.<\/p>\n<p>Pire : en d\u00e9ficit prolong\u00e9, ton BMR ne baisse pas seulement parce que tu p\u00e8ses moins (Hall 2008, M\u00fcller 2015). Il baisse aussi parce que ton corps active une <b>metabolic adaptation<\/b> : 5 to 25&nbsp;% less depending on the deficit and its duration. Without body fat AND without modeled adaptation, you&rsquo;re flying blind.<\/p>\n<\/div>\n\n<!-- BodyScan r\u00e9sultat bodyfat 11% homme \u2014 ID 808, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/ai-bodyfat-scan-result-man-lean-app.png\" alt=\"r\u00e9sultat bodyfat IA homme Lean, taux 11%\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>AI BodyScan<\/b> : r\u00e9sultat bodyfat 11&nbsp;%, pr\u00e9cision \u00e0 2&nbsp;% pr\u00e8s. Photo, 5 secondes.<\/p>\n<\/div>\n\n<div class=\"body\">\n<p>The scientific approach to compute a more accurate BMR when you have body fat relies on <b>lean body mass (FFM, Fat-Free Mass)<\/b>. The public form of this equation, cited since the 1980s in physiological literature, gives about 370 + 21.6 &times; lean body mass (kg). The <b>Lean patented proprietary model<\/b> goes further: it integrates a metabolic-adaptation function, body water, glycogen, and recalibrates via the AI BodyScan at every weigh-in.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Want to compare the 3 formulas on your own numbers? <a href=\"\/en\/calcul-metabolisme-de-base\/\">Use the Lean basal metabolic rate calculator<\/a> (Harris-Benedict, Mifflin-St Jeor, lean-mass approach).\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Three profiles, three truths<\/span>The Mifflin vs Lean gap grows with your body composition<\/h2>\n<p>Three men with different body types, calculations compared. The numbers come from the three formulas on 80\u00a0kg \/ 180\u00a0cm \/ 32\u00a0years, adjusting only bodyfat. You immediately see where Harris-Benedict and Mifflin-St Jeor go wrong.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Athletic profile<\/h4>\n    <div class=\"meta\">32 years &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 12&nbsp;% bodyfat &middot; lean mass 70.4&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean approach (lean mass)<\/span><span class=\"v\">1&thinsp;873 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean vs Mifflin gap: <b style=\"color:var(--pink)\">+93 kcal\/day<\/b>. Over 90 days, that is nearly 10&thinsp;000 kcal \"missed\" by classic formulas.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Average profile<\/h4>\n    <div class=\"meta\">32 years &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 20&nbsp;% bodyfat &middot; lean mass 64&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean approach (lean mass)<\/span><span class=\"v\">1&thinsp;735 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean vs Mifflin gap: <b style=\"color:var(--pink)\">&minus;45 kcal\/day<\/b>. On this average profile, Mifflin fits well (this is the profile the formula was calibrated on in 1990). Any deviation from this profile increases the error.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Sedentary profile<\/h4>\n    <div class=\"meta\">32 years &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 28&nbsp;% bodyfat &middot; lean mass 57.6&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean approach (lean mass)<\/span><span class=\"v\">1&thinsp;597 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean vs Mifflin gap: <b style=\"color:var(--pink)\">&minus;183 kcal\/day<\/b>. Mifflin overestimates this BMR by 166 kcal. This is exactly why so many overweight profiles \"fail to lose weight despite the calculated deficit\".<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; Le moteur Lean<\/span>How Lean calculates your BMR (patented proprietary model)<\/h2>\n\n<div class=\"body\">\n<p>Lean utilise un mod\u00e8le propri\u00e9taire brevet\u00e9 pour calculer ton BMR. La donn\u00e9e d&rsquo;entr\u00e9e principale n&rsquo;est pas ton poids : c&rsquo;est ta <b>real lean body mass<\/b>, derived from your body fat measured by AI BodyScan. Fat mass is ignored in the metabolic engine calculation, because it&rsquo;s metabolically inert.<\/p>\n<p>Quatre piliers du mod\u00e8le Lean :<\/p>\n<ol style=\"margin:14px 0 14px 22px;padding:0;line-height:1.7\">\n  <li><b>AI BodyScan<\/b> : photo, 5 seconds, DEXA-grade accuracy on 10&thinsp;000+ users. Lean derives your real lean body mass from it.<\/li>\n  <li><b>Patented proprietary model<\/b> : applique sur ta masse maigre une fonction qui int\u00e8gre une correction d&rsquo;\u00e2ge fine, l&rsquo;eau corporelle et le glycog\u00e8ne. Pas une formule papier : un mod\u00e8le qui apprend de ta donn\u00e9e.<\/li>\n  <li><b>Modeled metabolic adaptation<\/b> : convention 100&nbsp;% = optimal, 90&nbsp;% = 10&nbsp;% adaptation. The coefficient modulates BMR in prolonged deficit (never added in the TDEE sum).<\/li>\n  <li><b>Continuous recalibration<\/b> : \u00e0 chaque pes\u00e9e, \u00e0 chaque BodyScan, le BMR se recalcule. Tu ne fais pas le calcul une fois pour toutes : il vit avec toi.<\/li>\n<\/ol>\n<p>Lean utilise aussi la <b>moyenne des 7 derniers jours de poids<\/b> (et non le poids du jour) pour lisser les fluctuations d&rsquo;eau et de glycog\u00e8ne. Cela \u00e9vite qu&rsquo;un repas charg\u00e9 en sel la veille ne fasse bondir ou chuter ton BMR artificiellement.<\/p>\n<p>C&rsquo;est pour \u00e7a que Lean refuse de te donner un objectif calorique tant que ton BodyScan IA n&rsquo;est pas fait. Pas par caprice. Par coh\u00e9rence : sans bodyfat, le BMR est une moyenne statistique. Avec, c&rsquo;est ton BMR.<\/p>\n<\/div>\n\n<!-- Focus BMR \u00e9cran Lean \u2014 ID 832, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/bmr-expenditure-focus-lean-app.png\" alt=\"Focus d\u00e9pense BMR dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>Lean BMR<\/b> : calcul\u00e9 sur ta masse maigre r\u00e9elle, recalibr\u00e9 \u00e0 chaque pes\u00e9e.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Want your real BMR on your real body fat? <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" target=\"_blank\" rel=\"noopener\">Install Lean<\/a> and do your first BodyScan in 5 seconds. No paper formula.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">08 &middot; BodyScan IA<\/span>Measure bodyfat in 5 seconds for an accurate BMR<\/h2>\n\n<div class=\"body\">\n<p>Sans bodyfat r\u00e9el, m\u00eame la meilleure \u00e9quation sur masse maigre est inutile. Lean r\u00e9sout ce probl\u00e8me avec le <b>AI BodyScan<\/b> : une photo de face, 5 secondes de traitement, pr\u00e9cision de l&rsquo;ordre de 2 points de bodyfat. Aucun appareil externe, aucune pes\u00e9e d&rsquo;imp\u00e9dance, aucune s\u00e9ance DEXA.<\/p>\n<\/div>\n\n<!-- BodyScan homme seul \u2014 centr\u00e9 -->\n<div style=\"margin:32px auto;max-width:220px;text-align:center\">\n  <video src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/ai-body-scan-bodyfat-man-lean-app.mp4\" autoplay muted loop playsinline style=\"width:100%;border-radius:18px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" aria-label=\"D\u00e9monstration BodyScan IA homme\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">BodyScan male<\/p>\n<\/div>\n\n\n<div class=\"body\">\n<p><b>Conditions optimales pour un BodyScan pr\u00e9cis :<\/b><\/p>\n<ul style=\"margin:10px 0 10px 22px;padding:0;line-height:1.8\">\n  <li>Lumi\u00e8re naturelle ou lumi\u00e8re diffuse, pas d&rsquo;ombre port\u00e9e sur le corps<\/li>\n  <li>Normal breathing, do not suck in the belly, no abdominal contraction<\/li>\n  <li>Same conditions for each scan (same time, same light, same camera distance)<\/li>\n  <li>Not right after a workout (muscle pump skews the measurement)<\/li>\n  <li>Distance cam\u00e9ra : environ 2 m\u00e8tres, corps entier dans le cadre<\/li>\n<\/ul>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Adaptation m\u00e9tabolique<\/span>The 5th component that modulates everything<\/h2>\n\n<div class=\"body\">\n<p>L&rsquo;adaptation m\u00e9tabolique n&rsquo;est pas dans la somme TDEE. C&rsquo;est un <b>BMR multiplier coefficient<\/b> qui se d\u00e9clenche en d\u00e9ficit calorique prolong\u00e9. Convention Lean :<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>100&nbsp;%<\/b> : no adaptation, optimal BMR<\/li>\n  <li><b>90 \u00e0 98&nbsp;%<\/b> : adaptation l\u00e9g\u00e8re \u00e0 mod\u00e9r\u00e9e, BMR baiss\u00e9 de 2 \u00e0 10&nbsp;%<\/li>\n  <li><b>Below 90&nbsp;%<\/b> : retour \u00e0 la maintenance recommand\u00e9 (diet break ou semaine de maintenance)<\/li>\n<\/ul>\n<p>Ce ph\u00e9nom\u00e8ne, mesur\u00e9 par Hall (2008) et M\u00fcller (2015), explique les plateaux de s\u00e8che. Ton corps ne \u00ab\u00a0r\u00e9siste pas\u00a0\u00bb \u00e0 la perte de poids par magie : il baisse simplement son BMR pour compenser le d\u00e9ficit. Sans mod\u00e9lisation de ce coefficient, ton TDEE calcul\u00e9 devient de plus en plus optimiste au fil des semaines.<\/p>\n<\/div>\n\n<!-- Graphique adaptation m\u00e9tabolique TDEE r\u00e9elle vs calcul\u00e9e \u2014 ID 778, paysage max-width:580px -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/real-vs-calculated-tdee-metabolic-adaptation-graph.jpeg\" alt=\"Graphique adaptation m\u00e9tabolique : TDEE r\u00e9elle vs TDEE calcul\u00e9e sur une s\u00e8che longue\" width=\"1024\" height=\"558\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">TDEE r\u00e9elle (mesur\u00e9e) vs TDEE calcul\u00e9e sans adaptation. L&rsquo;\u00e9cart se creuse apr\u00e8s 4 \u00e0 6 semaines de d\u00e9ficit.<\/p>\n<\/div>\n\n<!-- Suivi BMR adaptation paysage \u2014 ID 861, max-width:500px -->\n<div style=\"margin:32px auto;max-width:500px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/bmr-tracking-metabolic-adaptation-lean-app.png\" alt=\"Suivi BMR et adaptation m\u00e9tabolique dans l'application Lean, 1767 kcal\" width=\"1024\" height=\"432\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Suivi BMR hebdomadaire avec coefficient d&rsquo;adaptation m\u00e9tabolique dans Lean.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Lean is the <b>premi\u00e8re app au monde<\/b> \u00e0 mod\u00e9liser l&rsquo;adaptation m\u00e9tabolique en temps r\u00e9el. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" target=\"_blank\" rel=\"noopener\">T\u00e9l\u00e9charger Lean<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">10 &middot; Suivi BMR dans Lean<\/span>Trend analysis, 7-day weight, continuous bodyfat<\/h2>\n\n<div class=\"body\">\n<p>Lean ne calcule pas ton BMR une fois pour toutes. Il le met \u00e0 jour \u00e0 chaque pes\u00e9e et chaque BodyScan, avec trois \u00e9crans d\u00e9di\u00e9s :<\/p>\n<\/div>\n\n<!-- Analyse tendance BMR \u2014 ID 760, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:36px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/bmr-trend-analysis-lean-app.png\" alt=\"Analyse tendance BMR hebdomadaire dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>BMR trend<\/b> : graphique hebdomadaire, tu vois l&rsquo;adaptation se former en temps r\u00e9el.<\/p>\n<\/div>\n\n\n<div class=\"body\">\n<p>Daily weigh-ins in Lean use the <b>7-day rolling average<\/b> pour lisser les fluctuations naturelles d&rsquo;eau et de glycog\u00e8ne. Une variance de 1 \u00e0 2&nbsp;kg du jour au lendemain est normale et ne refl\u00e8te pas la vraie composition corporelle. C&rsquo;est cette moyenne qui alimente le recalcul du BMR, pas le poids brut du matin.<\/p>\n<\/div>\n\n<!-- Poids 2 colonnes: saisie + suivi bodyfat -->\n<div style=\"margin:36px auto;display:grid;grid-template-columns:1fr 1fr;gap:16px;max-width:480px\">\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/logging-daily-weight-calendar-lean-app.png\" alt=\"Saisir poids journalier avec calendrier dans l'application Lean\" width=\"510\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Moyenne 7 jours automatique<\/p>\n  <\/div>\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/weight-bodyfat-progress-tracking-lean-app.png\" alt=\"Suivi \u00e9volution poids et bodyfat dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Poids + bodyfat : gras ou muscle ?<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">11 &middot; TDEE complet<\/span>Total calorie expenditure from your BMR<\/h2>\n\n<div class=\"body\">\n<p>Une fois ton BMR pr\u00e9cis, les trois autres composants du TDEE viennent se superposer :<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>NEAT<\/b> (Non-Exercise Activity Thermogenesis) : tes pas et activit\u00e9s hors sport. Lean le mesure via le podom\u00e8tre int\u00e9gr\u00e9.<\/li>\n  <li><b>EAT<\/b> (Exercise Activity Thermogenesis): your tracked sport sessions. Lean lets you record the intensity and type of session for accurate tracking.<\/li>\n  <li><b>TEF<\/b> (Thermic Effect of Food) : l&rsquo;\u00e9nergie d\u00e9pens\u00e9e pour dig\u00e9rer. Calcul\u00e9 automatiquement selon les macros saisies.<\/li>\n<\/ul>\n<\/div>\n\n<!-- TDEE 2 colonnes: analyse + s\u00e9ance -->\n<div style=\"margin:36px auto;display:grid;grid-template-columns:1fr 1fr;gap:16px;max-width:480px\">\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/calorie-expenditure-analysis-tdee-lean-app.png\" alt=\"Analyse d\u00e9pense calorique TDEE dans l'application Lean\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">TDEE = BMR + NEAT + EAT + TEF en temps r\u00e9el<\/p>\n  <\/div>\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/logging-weight-training-by-intensity-lean-app.png\" alt=\"Enregistrer s\u00e9ance musculation avec intensit\u00e9 dans l'application Lean\" width=\"520\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">S\u00e9ance muscu : intensit\u00e9 \u2192 EAT pr\u00e9cis<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Strat\u00e9gies<\/span>BMR and action plan according to your goal<\/h2>\n<p>Once your accurate BMR is known, practical application is direct. Three cases, three calculation levers.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Cut (fat loss)<\/h4>\n    <div class=\"meta\">Goal: moderate caloric deficit, muscle preservation<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Target intake<\/span><span class=\"v\">TDEE \u2212 20\u00a0%<\/span><\/div>\n      <div class=\"rw\"><span>Adaptation to watch<\/span><span class=\"v\">5 to 15\u00a0% of BMR<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean recalibration<\/span><span class=\"v\">Weekly (weigh-in + BodyScan)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">The deficit shown by MyFitnessPal on Mifflin without body fat can be off by <b style=\"color:var(--pink)\">200 to 400 kcal\/day<\/b>. Outil d\u00e9taill\u00e9 : <a href=\"\/en\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">calorie deficit calculator<\/a>.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Bulk (muscle gain)<\/h4>\n    <div class=\"meta\">Goal: controlled surplus, minimum fat gain<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Target intake<\/span><span class=\"v\">TDEE + 10 to 15\u00a0%<\/span><\/div>\n      <div class=\"rw\"><span>Risk without accurate BMR<\/span><span class=\"v\">Excessive surplus (useless fat)<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean recalibration<\/span><span class=\"v\">Weekly (lean mass check)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">A clean bulk requires separating gained lean mass from fat mass. Lean&rsquo;s weekly AI BodyScan shows you, without medical imaging.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Maintenance \/ recomp<\/h4>\n    <div class=\"meta\">Goal: composition improves at stable weight<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Target intake<\/span><span class=\"v\">TDEE &plusmn; 0<\/span><\/div>\n      <div class=\"rw\"><span>Key tracking<\/span><span class=\"v\">Body fat &darr;, lean mass &uarr;<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean recalibration<\/span><span class=\"v\">Daily, live balance<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Body recomposition isn&rsquo;t seen on the scale. It&rsquo;s seen on body fat. Without BodyScan, you&rsquo;re blind.<\/div>\n  <\/div>\n<\/div>\n\n\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Tutorials<\/span>How to use Lean for your BMR<\/h2>\n\n<div class=\"body\">\n<p>Deux vid\u00e9os pour d\u00e9marrer concr\u00e8tement :<\/p>\n<\/div>\n\n<div style=\"margin:28px 0;display:flex;flex-direction:column;gap:20px\">\n  <div>\n    <div class=\"lyte-wrapper\" style=\"width:640px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_f6mZfW1sxqw\"><div id=\"lyte_f6mZfW1sxqw\" data-src=\"https:\/\/lean-app.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2Ff6mZfW1sxqw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/f6mZfW1sxqw\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Ff6mZfW1sxqw%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"640\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:640px;margin:5px auto;\"><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Tutoriel complet : compter ses calories avec Lean, de A \u00e0 Z.<\/p>\n  <\/div>\n  <div>\n    <div class=\"lyte-wrapper\" style=\"width:640px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_wtg6vKi-IhM\"><div id=\"lyte_wtg6vKi-IhM\" data-src=\"https:\/\/lean-app.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2Fwtg6vKi-IhM%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/wtg6vKi-IhM\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fwtg6vKi-IhM%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"640\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:640px;margin:5px auto;\"><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">How to double your caloric expenditure by optimizing each TDEE component.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">14 &middot; La pyramide<\/span>BMR at the base of the Lean Progression Pyramid<\/h2>\n\n<div class=\"body\">\n<p>In the Lean philosophy, BMR isn&rsquo;t the top of the game plan, it&rsquo;s the <b>base<\/b>. The <b>Progression Pyramid<\/b> hi\u00e9rarchise ce qui compte vraiment pour une s\u00e8che r\u00e9ussie : adh\u00e9rence &gt; objectif calorique &gt; pas. Et derri\u00e8re l&rsquo;objectif calorique, il y a ton TDEE, donc ton BMR.<\/p>\n<p>As long as your BMR is wrong, the whole plan is wrong. That&rsquo;s why Lean refuses to give a target without AI BodyScan. That&rsquo;s also why recomputing your BMR at every weigh-in (so continuously) is the only way to avoid the plateau.<\/p>\n<\/div>\n\n<div class=\"pyramid\" aria-label=\"Lean Progression Pyramid\">\n  <div class=\"level l1\"><span>Adherence<\/span><span class=\"k\">Base<\/span><\/div>\n  <div class=\"level l2\"><span>Objectif calorique (BMR pr\u00e9cis)<\/span><span class=\"k\">Tier 2<\/span><\/div>\n  <div class=\"level l3\"><span>Steps \/ daily NEAT<\/span><span class=\"k\">Tier 3<\/span><\/div>\n  <div class=\"level l4\"><span>Macronutrients<\/span><span class=\"k\">Top<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Do not skip steps. An accurate BMR on real bodyfat is level 2, but if you do not track regularly, optimizing your macros to the percent is pointless.<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">15 &middot; FAQ<\/span>Everything you wonder about basal metabolic rate<\/h2>\n\n<details class=\"faq\"><summary>What is basal metabolic rate?<\/summary><div class=\"faq-body\"><p>Basal metabolic rate, or BMR (Basal Metabolic Rate), is the minimum energy your body burns at rest to keep its vital functions running (heart, brain, kidneys, liver, breathing, body temperature maintenance). It is measured fasted, lying down, in thermal neutrality. It represents 60 to 75&nbsp;% of your total expenditure (TDEE) for most adults.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>How is BMR calculated exactly?<\/summary><div class=\"faq-body\"><p>There are four families of equations. Harris-Benedict 1919 and Mifflin-St Jeor 1990 compute from weight, height, age and sex (fast but inaccurate on muscular or sedentary profiles). Lean-mass equations (public form 370 + 21.6 &times; FFM) compute from real lean body mass (more accurate but require body fat). The Lean patented proprietary model relies on real lean body mass measured by AI BodyScan, integrates metabolic adaptation, and recalibrates week after week.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Which is the most accurate formula for BMR?<\/summary><div class=\"faq-body\"><p>La formule la plus pr\u00e9cise est celle qui s&rsquo;appuie sur la masse maigre r\u00e9elle. Sans bodyfat, Mifflin-St Jeor 1990 reste la meilleure approximation publique (&plusmn;10 % sur 70 % des profils). Avec bodyfat, une \u00e9quation sur masse maigre type 370 + 21,6 &times; FFM est plus pr\u00e9cise. Le mod\u00e8le propri\u00e9taire brevet\u00e9 Lean affine encore en int\u00e9grant l&rsquo;adaptation m\u00e9tabolique et la recalibration continue.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Quel mod\u00e8le th\u00e9orique utilise Lean pour le BMR ?<\/summary><div class=\"faq-body\"><p>Lean utilise un mod\u00e8le propri\u00e9taire d\u00e9velopp\u00e9 par l&rsquo;\u00e9quipe R&amp;D Lean, brevet\u00e9 en 2024. Il ne s&rsquo;appuie ni sur Harris-Benedict 1919 ni sur Mifflin-St Jeor 1990 : il calcule depuis la masse maigre r\u00e9elle mesur\u00e9e par BodyScan IA, avec une correction d&rsquo;\u00e2ge fine, une mod\u00e9lisation de l&rsquo;eau corporelle et du glycog\u00e8ne, et un coefficient d&rsquo;adaptation m\u00e9tabolique. Le mod\u00e8le se recalibre en continu \u00e0 chaque pes\u00e9e et chaque BodyScan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Why does my BMR drop when I lose weight?<\/summary><div class=\"faq-body\"><p>Pour deux raisons. Premi\u00e8re raison physique : tu p\u00e8ses moins lourd, donc tu as moins de masse maigre \u00e0 entretenir, donc le BMR m\u00e9canique baisse. Deuxi\u00e8me raison physiologique : ton corps active une adaptation m\u00e9tabolique en d\u00e9ficit calorique prolong\u00e9, qui ralentit ton BMR de 5 \u00e0 25&nbsp;% sous sa valeur attendue (Hall 2008, M\u00fcller 2015). Sans mod\u00e9lisation de l&rsquo;adaptation, tu sous-estimes la baisse r\u00e9elle de ton BMR sur une s\u00e8che longue.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Quelles sont les conditions optimales pour faire un BodyScan ?<\/summary><div class=\"faq-body\"><p>Pour une mesure pr\u00e9cise : lumi\u00e8re naturelle ou diffuse sans ombre port\u00e9e sur le corps ; respiration normale, pas de contraction des abdominaux ; m\u00eames conditions \u00e0 chaque scan (m\u00eame heure, m\u00eame lumi\u00e8re, m\u00eame distance cam\u00e9ra d&rsquo;environ 2 m\u00e8tres) ; \u00e9vite de scanner juste apr\u00e8s une s\u00e9ance de musculation (le pump gonfle temporairement les muscles et fausse la mesure). La r\u00e9gularit\u00e9 des conditions compte autant que la qualit\u00e9 d&rsquo;un scan isol\u00e9.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Is BMR different between men and women?<\/summary><div class=\"faq-body\"><p>Yes. At equivalent weight, height and age, women have on average 8 to 12 % less lean body mass than men (hormonal and morphological difference). Their BMR is therefore structurally lower, on the order of 150 to 250 kcal\/day. The two classic formulas integrate a different sex constant. On Lean, it&rsquo;s the measured lean mass that speaks, regardless of sex.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>How often should one recompute BMR?<\/summary><div class=\"faq-body\"><p>La recommandation Lean&nbsp;: <b>un BodyScan par semaine<\/b> and <b>minimum deux pes\u00e9es par semaine<\/b>. C&rsquo;est ce rythme qui donne \u00e0 l&rsquo;algorithme les donn\u00e9es suffisantes pour recalibrer ton BMR en continu sans bruit statistique. Lean fait le recalcul automatiquement \u00e0 chaque pes\u00e9e et chaque BodyScan, en utilisant la moyenne glissante des 7 derniers jours pour lisser les fluctuations d&rsquo;eau et de glycog\u00e8ne. Si ta composition corporelle est stable depuis 4 \u00e0 6 semaines, le BMR reste stable aussi.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>BMR vs resting metabolic rate (REE): what&rsquo;s the difference?<\/summary><div class=\"faq-body\"><p>BMR (Basal Metabolic Rate) is measured fasted, lying down, in thermal neutrality. REE (Resting Energy Expenditure) is measured at rest but in slightly less strict conditions. In practice, REE \u2248 BMR + 3 to 10 %. Consumer apps and online calculators often mix the two terms. Lean uses BMR.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Can BMR be increased naturally?<\/summary><div class=\"faq-body\"><p>Yes. The only serious lever is <b>increasing lean mass<\/b> (strength training + sufficient protein intake). Each kilo of muscle gained adds about 13 kcal\/day to your BMR. Caffeine, cold baths, \"metabolism-boost\" diets: transient effects of a few dozen kcal over a few hours, negligible compared to 1 kg of muscle that pays 365 days a year.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>At what age does BMR start to drop?<\/summary><div class=\"faq-body\"><p>L&rsquo;id\u00e9e d&rsquo;une baisse lin\u00e9aire d\u00e8s 25 ans est un mythe. L&rsquo;\u00e9tude de Pontzer (Science 2021, 6&thinsp;500 sujets) a montr\u00e9 que le BMR ajust\u00e9 pour la masse maigre reste stable de 20 \u00e0 60 ans, puis commence \u00e0 d\u00e9cliner d&rsquo;environ 0,7&nbsp;% par an. Ce qui change avec l&rsquo;\u00e2ge en pratique, c&rsquo;est la masse maigre qui diminue (sarcop\u00e9nie) si on n&rsquo;entretient pas le muscle. C&rsquo;est la sarcop\u00e9nie qui fait baisser le BMR, pas l&rsquo;\u00e2ge directement.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Which BMR for which goal (cut, bulk, maintenance)?<\/summary><div class=\"faq-body\"><p>BMR doesn&rsquo;t change according to the goal: it&rsquo;s a physiological data point of your body. What changes is the target caloric intake. Cut: TDEE &minus; 20 % (so BMR + NEAT + EAT + TEF &minus; 20 %). Bulk: TDEE + 10 to 15 %. Maintenance\/recomp: TDEE &plusmn; 0. In all cases, the initial error on BMR propagates to the caloric target. That&rsquo;s why BMR accuracy is non-negotiable.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Scientific sources<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb;51(2):241-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA. 1918 Dec;4(12):370-3.<\/li>\n    <li>Frankenfield DC. Bias and accuracy of resting metabolic rate equations in non-obese and obese adults. Clin Nutr. 2013;32(6):976-82. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n    <li>M\u00fcller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013 Feb;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>Pontzer H, Yamada Y, Sagayama H, et al. Daily energy expenditure through the human life course. Science. 2021;373(6556):808-812. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34385400\/\" target=\"_blank\" rel=\"noopener\">PubMed 34385400<\/a>.<\/li>\n    <li>Heymsfield SB, Smith B, Wong M, et al. Multicomponent density model: a parsimonious approach to assessing body composition. Obesity Reviews. 2015. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33442121\/\" target=\"_blank\" rel=\"noopener\">PubMed 33442121<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Compute your BMR on your real body fat<\/h3>\n  <p>AI BodyScan in 5 seconds. Patented proprietary model. Continuous recalibration. No 1919 or 1990 formula. Free download, 7-day trial on the annual subscription.<\/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=pillar-bmr\" 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=pillar-bmr\" 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\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/metabolisme-de-base-v2\/#article\",\n      \"headline\": \"M\u00e9tabolisme de base : tout ce qu'il faut savoir pour le calculer pr\u00e9cis\u00e9ment (BMR expliqu\u00e9)\",\n      \"description\": \"Tout sur le m\u00e9tabolisme de base (BMR) : d\u00e9finition, organes, \u00e9quation TDEE, histoire des formules, pourquoi le bodyfat change tout, adaptation m\u00e9tabolique, BodyScan IA, strat\u00e9gies s\u00e8che\/bulk\/recomp.\",\n      \"datePublished\": \"2026-05-27\",\n      \"dateModified\": \"2026-05-27\",\n      \"author\": {\"@type\": \"Organization\", \"name\": \"L'\u00e9quipe Lean\"},\n      \"publisher\": {\"@type\": \"Organization\", \"name\": \"Lean\", \"url\": \"https:\/\/lean-app.com\"},\n      \"inLanguage\": \"fr-FR\",\n      \"mainEntityOfPage\": \"https:\/\/lean-app.com\/metabolisme-de-base-v2\/\"\n    },\n    {\n      \"@type\": \"WebPage\",\n      \"@id\": \"https:\/\/lean-app.com\/metabolisme-de-base-v2\/#webpage\",\n      \"name\": \"M\u00e9tabolisme de base : BMR expliqu\u00e9 (pilier)\",\n      \"url\": \"https:\/\/lean-app.com\/metabolisme-de-base-v2\/\",\n      \"inLanguage\": \"fr-FR\",\n      \"isPartOf\": {\"@type\": \"WebSite\", \"url\": \"https:\/\/lean-app.com\", \"name\": \"Lean\"}\n    },\n    {\n      \"@type\": \"BreadcrumbList\",\n      \"@id\": \"https:\/\/lean-app.com\/metabolisme-de-base-v2\/#breadcrumb\",\n      \"itemListElement\": [\n        {\"@type\": \"ListItem\", \"position\": 1, \"name\": \"Accueil\", \"item\": \"https:\/\/lean-app.com\/\"},\n        {\"@type\": \"ListItem\", \"position\": 2, \"name\": \"M\u00e9tabolisme de base\"}\n      ]\n    },\n    {\n      \"@type\": \"FAQPage\",\n      \"@id\": \"https:\/\/lean-app.com\/metabolisme-de-base-v2\/#faq\",\n      \"mainEntity\": [\n        {\"@type\": \"Question\", \"name\": \"Qu'est-ce que le m\u00e9tabolisme de base ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le m\u00e9tabolisme de base, ou BMR (Basal Metabolic Rate), est l'\u00e9nergie minimale que ton corps br\u00fble au repos pour faire tourner ses fonctions vitales (coeur, cerveau, reins, foie, respiration, maintien de la temp\u00e9rature). Il repr\u00e9sente 60 \u00e0 75 % de ta d\u00e9pense totale (TDEE).\"}},\n        {\"@type\": \"Question\", \"name\": \"Quel mod\u00e8le th\u00e9orique utilise Lean pour le BMR ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Lean utilise un mod\u00e8le propri\u00e9taire d\u00e9velopp\u00e9 par l'\u00e9quipe R&D Lean, brevet\u00e9 en 2024. Il ne s'appuie ni sur Harris-Benedict 1919 ni sur Mifflin-St Jeor 1990 : il calcule depuis la masse maigre r\u00e9elle mesur\u00e9e par BodyScan IA, avec correction d'\u00e2ge fine, mod\u00e9lisation de l'eau corporelle et du glycog\u00e8ne, et un coefficient d'adaptation m\u00e9tabolique.\"}},\n        {\"@type\": \"Question\", \"name\": \"Quelles sont les conditions optimales pour faire un BodyScan ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Lumi\u00e8re naturelle ou diffuse sans ombre port\u00e9e ; respiration normale, pas de contraction des abdominaux ; m\u00eames conditions \u00e0 chaque scan (m\u00eame heure, m\u00eame lumi\u00e8re, m\u00eame distance cam\u00e9ra d'environ 2 m\u00e8tres) ; \u00e9vite de scanner juste apr\u00e8s une s\u00e9ance de musculation.\"}},\n        {\"@type\": \"Question\", \"name\": \"Pourquoi mon BMR baisse-t-il quand je perds du poids ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Pour deux raisons : physique (moins de masse maigre \u00e0 entretenir) et physiologique (adaptation m\u00e9tabolique, Hall 2008, M\u00fcller 2015 : 5 \u00e0 25 % de baisse du BMR en d\u00e9ficit prolong\u00e9).\"}},\n        {\"@type\": \"Question\", \"name\": \"Peut-on augmenter son BMR naturellement ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Oui, en augmentant la masse maigre via le renforcement musculaire et un apport prot\u00e9ique suffisant. 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showSub(z.dataset.sub); });\n    z.addEventListener('keydown', function(e){\n      if (e.key==='Enter' || e.key===' ') { e.preventDefault(); hideHints(); showSub(z.dataset.sub); }\n    });\n  });\n  phoneBack.addEventListener('click', function(){ hideHints(); showTab(currentTab); });\n})();<\/script>\n\n\n\n<script>\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-v2-pillar-bmr-OUTGOING-ONLY -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Also worth reading<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"\/en\/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;\">Basal metabolic rate calculator: compare the 3 formulas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Harris-Benedict, Mifflin-St Jeor, lean-mass approach, on your own numbers.<\/span><\/a><\/li><li><a href=\"\/en\/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;\">Full TDEE calculator: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compute your real daily energy expenditure, body-fat aware.<\/span><\/a><\/li><li><a href=\"\/en\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calorie deficit calculator: the right approach for a cut <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">3 paces (slow \/ moderate \/ aggressive), recalibrated on your real TDEE.<\/span><\/a><\/li><li><a href=\"\/en\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Best calorie tracking apps in 2026 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Honest comparison: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"\/en\/lean-vs-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Lean vs MyFitnessPal: the TDEE formula that changes everything <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Why MyFitnessPal gets your real caloric expenditure wrong.<\/span><\/a><\/li><\/ul><\/aside>\n\n\n\n<!-- lean-mesh-v10 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Also worth reading<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"\/en\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calorie deficit calculator: the right approach for a cut <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculate your deficit on your real bodyfat-aware TDEE. 3 paces: slow \/ moderate \/ aggressive.<\/span><\/a><\/li><li><a href=\"\/en\/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;\">Basal metabolic rate calculator: the most accurate formula (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compare Harris-Benedict 1919, Mifflin-St Jeor 1990 and the Lean approach on your actual bodyfat.<\/span><\/a><\/li><li><a href=\"\/en\/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;\">Complete TDEE calculator: the canonical formula BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Bodyfat-aware TDEE calculator with breakdown of the 4 metabolic components.<\/span><\/a><\/li><li><a href=\"\/en\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Best calorie counting apps in 2026: 8 apps tested <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Honest comparison: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"\/en\/comparatifs\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">All Lean comparisons against the major calorie apps <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hub: MyFitnessPal, Yazio, Cronometer, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Tout sur le m\u00e9tabolisme de base (BMR) : d\u00e9finition, \u00e9quation TDEE, histoire des formules (Harris-Benedict, Mifflin-St Jeor, \u00e9quations sur masse maigre, mod\u00e8le propri\u00e9taire brevet\u00e9 Lean), pourquoi le bodyfat change tout, strat\u00e9gies s\u00e8che\/bulk\/recomp.<\/p>","protected":false},"author":1,"featured_media":1545,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1587","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u00e9tabolisme de base : tout ce qu&rsquo;il faut savoir pour le calculer pr\u00e9cis\u00e9ment (BMR expliqu\u00e9) - Lean<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/en\/metabolisme-de-base\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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