{"id":1675,"date":"2026-05-28T08:21:54","date_gmt":"2026-05-28T08:21:54","guid":{"rendered":"https:\/\/lean-app.com\/?p=1675"},"modified":"2026-05-28T13:29:03","modified_gmt":"2026-05-28T13:29:03","slug":"effet-thermique-des-aliments","status":"publish","type":"post","link":"https:\/\/lean-app.com\/en\/effet-thermique-des-aliments\/","title":{"rendered":"Thermic Effect of Food (TEF): why Lean calculates 69 kcal other apps ignore"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro 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.fig-cap strong{color:var(--ink);font-weight:600}\n#lvm-shell .cv-wrap{position:relative;height:360px}\n\n#lvm-shell [data-term]{position:relative;cursor:help;border-bottom:1px dotted var(--dim)}\n#lvm-shell [data-term]:hover{color:var(--ink)}\n#lvm-shell .tt{position:absolute;left:50%;bottom:calc(100% + 12px);transform:translateX(-50%);min-width:200px;max-width:300px;background:#0c0c0c;color:#fff;font-size:13px;line-height:1.45;padding:11px 14px;border-radius:10px;box-shadow:0 12px 36px rgba(0,0,0,.32);opacity:0;visibility:hidden;transition:opacity .15s, visibility .15s;z-index:120;pointer-events:none;font-weight:400;font-family:var(--font-text)}\n#lvm-shell .tt::after{content:\"\";position:absolute;top:100%;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:#0c0c0c}\n#lvm-shell [data-term]:hover .tt, #lvm-shell [data-term]:focus .tt{opacity:1;visibility:visible}\n\n#lvm-shell .table{margin:24px 0;border:1px solid var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px 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strong{display:block;color:var(--ink);margin-top:4px;font-family:var(--font-display);font-size:14px;font-weight:500;letter-spacing:-.01em;text-transform:none}\n\n#lvm-shell .duo-row{display:grid;grid-template-columns:repeat(2,1fr);gap:20px;margin:18px 0 0}\n#lvm-shell .duo-row .mini-phone{max-width:180px}\n\n#lvm-shell .method{display:grid;grid-template-columns:1fr 1.4fr;gap:36px;align-items:center;margin:42px 0}\n#lvm-shell .method.flip{grid-template-columns:1.4fr 1fr}\n#lvm-shell .method.flip .m-phone{order:2}\n#lvm-shell .method .m-tag{font-family:var(--font-mono);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);margin-bottom:8px}\n#lvm-shell .method h3{margin-top:0}\n#lvm-shell .method p{font-size:16px;color:var(--muted);line-height:1.7}\n\n#lvm-shell .cta-band{margin:40px 0;padding:26px 28px;background:var(--paper);border-radius:16px;display:flex;align-items:center;justify-content:space-between;gap:20px;flex-wrap:wrap;border:1px solid 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.l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-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\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles *\/\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\n  body.postid-1675 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1675 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1675 #lvm-shell *{max-width:100%}\nbody.postid-1675 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1675 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1675 #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-1675 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === CTA BANDS MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1675 #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-1675 #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-1675 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1675 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1675 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1675 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1675 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1675 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1675 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1675 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1675 #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-1675 #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-1675 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1675 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST === *\/\nbody.postid-1675 #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-1675 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\n@media (max-width:760px){\n  body.postid-1675 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1675 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important}\n}\n\n\/* Fix CompressX picture wrappers *\/\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{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}\n<\/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-tef\" 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-tef\" 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\n<main class=\"wrap\">\n\n<!-- HERO -->\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/en\/\">Home<\/a> &nbsp;\/&nbsp; TEF<\/div>\n  <div class=\"eyebrow\">Pillar &middot; Metabolic Science<\/div>\n  <h1 id=\"title\">TEF (Thermic Effect of Food).\n    <span class=\"alt\">The complete guide to understanding the hidden caloric expenditure of digestion.<\/span>\n  <\/h1>\n  <p class=\"dek\">Digestion burns calories. 20 to 30&nbsp;% of proteins, 5 to 10&nbsp;% of carbs, 0 to 3&nbsp;% of fats. All other apps ignore it. Lean calculates it in real time on every logged meal.<\/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; 10 min read &middot; Updated May 28, 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-tef\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;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-tef\" 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  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      The TEF (Thermic Effect of Food) is the energy your body spends to digest, absorb and metabolize every meal. It represents 8 to 15&nbsp;% of your total expenditure. Most calorie apps do not calculate it. Lean calculates it to the kilocalorie, on every logged food item.\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=\"Aper&ccedil;u de l&rsquo;application Lean avec drilldown du TDEE\">\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=\"Naviguer dans l&rsquo;app Lean\">\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\">Expense<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategy<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Quick answer<\/div>\n    <p>Le TEF (Thermic Effect of Food) est l&rsquo;&eacute;nergie br&ucirc;l&eacute;e pour dig\u00e9rer tes aliments. Il entre dans l&rsquo;&eacute;quation <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Il varie selon tes macros : prot&eacute;ines 20&ndash;30&nbsp;%, glucides 5&ndash;10&nbsp;%, lipides 0&ndash;3&nbsp;%. Sur un repas standard post-training, Lean calcule 69&nbsp;kcal de TEF l&agrave; o&ugrave; les autres apps affichent 0.<\/p>\n  <\/div>\n<\/section>\n\n<!-- 02. DEFINITION -->\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definition<\/span>TEF, the 4th building block of TDEE<\/h2>\n<div class=\"body\">\n<p>The <b>TEF (Thermic Effect of Food)<\/b> est l&rsquo;&eacute;nergie d&eacute;pens&eacute;e par ton corps pour traiter les aliments que tu ing\u00e8res : m&acirc;cher, dig\u00e9rer, absorber, m&eacute;taboliser. En anglais, on parle aussi de DIT (Diet-Induced Thermogenesis). C&rsquo;est la chaleur produite par ton syst&egrave;me digestif &agrave; chaque repas.<\/p>\n<p>It fits into the fundamental metabolic equation:<\/p>\n<\/div>\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<div class=\"body\">\n<p>The <b>BMR<\/b> (Basal Metabolic Rate) est ta d&eacute;pense au repos. Le <b>NEAT<\/b> (Non-Exercise Activity Thermogenesis) couvre ta d&eacute;pense non sportive. L&rsquo;<b>EAT<\/b> (Exercise Activity Thermogenesis) couvre tes s&eacute;ances de sport. Et le <b>TEF<\/b>, c&rsquo;est la chaleur g&eacute;n&eacute;r&eacute;e par la digestion. Ensemble, les quatre composent ton vrai TDEE.<\/p>\n<p>The<b>metabolic adaptation<\/b> vient en plus comme coefficient multiplicateur du BMR en d&eacute;ficit calorique prolong&eacute;. Convention Lean : 100&nbsp;% = optimal, 90&nbsp;% = 10&nbsp;% d&rsquo;adaptation. Elle n&rsquo;entre <b>not<\/b> dans la somme TDEE.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Voir aussi : <a href=\"\/en\/neat-depense-non-sportive\/\">Pilier NEAT<\/a> &middot; <a href=\"\/en\/metabolisme-de-base\/\">Pilier BMR<\/a> &middot; <a href=\"\/en\/depense-energetique-totale-v2\/\">Pilier TDEE<\/a> &middot; <a href=\"\/en\/calculateur-tdee\/\">TDEE Calculator<\/a> &middot; <a href=\"\/en\/calculateur-deficit-calorique\/\">Deficit calculator<\/a>\n<\/div>\n\n<!-- 03. 69 KCAL D'ECART -->\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Impact r&eacute;el<\/span>69&nbsp;kcal ignored on a post-training meal<\/h2>\n<div class=\"body\">\n<p>Un exemple concret : tu rentres de s&eacute;ance et tu manges 200&nbsp;g de poulet grillet, 200&nbsp;g de riz cuit, 30&nbsp;g d&rsquo;avocat. Total : 54&nbsp;g de prot&eacute;ines \/ 55&nbsp;g de glucides \/ 12&nbsp;g de lipides = <b>537&nbsp;kcal consomm&eacute;es<\/b>.<\/p>\n<p>Lean applies the scientific coefficients to this meal:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteins (54&nbsp;g)<\/h4>\n    <div class=\"meta\">54&nbsp;g &times; 4&nbsp;kcal\/g &times; 25&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF Proteins<\/span><span class=\"v\" style=\"color:#FA256C\">54&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">20&ndash;30&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean calculates<\/span><span class=\"v\">In real time<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Proteins have the highest TEF: synthesis, transamination, and gluconeogenesis are costly ATP-consuming processes.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Carbs (55&nbsp;g)<\/h4>\n    <div class=\"meta\">55&nbsp;g &times; 4&nbsp;kcal\/g &times; 8&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF Carbs<\/span><span class=\"v\" style=\"color:#B8860B\">18&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">5&ndash;10&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean calculates<\/span><span class=\"v\">In real time<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Conversion to glycogen or direct oxidation. Moderate but non-zero expenditure.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Fats (12&nbsp;g)<\/h4>\n    <div class=\"meta\">12&nbsp;g &times; 9&nbsp;kcal\/g &times; 2&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF Fats<\/span><span class=\"v\" style=\"color:#7B52AC\">2&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">0&ndash;3&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean calculates<\/span><span class=\"v\">In real time<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Direct re-esterification is very efficient. The cheapest macro to digest.<\/div>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p><b>Total TEF calcul&eacute; par Lean : 54 + 18 + 2 = 74&nbsp;kcal<\/b> sur ce seul repas. Les apps concurrentes affichent 0. Sur une ann&eacute;e, c&rsquo;est des dizaines de milliers de kilocalories de d&eacute;pense ignor&eacute;e, ce qui explique les plateaux inexpliqu&eacute;s et les d&eacute;ficits qui &laquo;&nbsp;ne marchent pas&nbsp;&raquo;.<\/p>\n<\/div>\n\n<!-- 04. 3 PROFILS PAR APPORT EN PROTEINES -->\n<h2 class=\"sect\"><span class=\"num\">04 &middot; 3 profiles<\/span>More proteins = more TEF: the numbers<\/h2>\n<div class=\"body\">\n<p>Three profiles on a 2,500&nbsp;kcal\/day diet. Only the macro split changes. The total TEF figures illustrate the enormous impact of dietary composition.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>15&nbsp;% proteins<\/h4>\n    <div class=\"meta\">Low-protein diet &middot; 2,500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF Proteins<\/span><span class=\"v\">75&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF Carbs + Fats<\/span><span class=\"v\">94&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~169&nbsp;kcal \/ day<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">The \"sedentary\" setting in MFP does not account for dietary composition. This profile loses 169&nbsp;kcal of expenditure if the app ignores it.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>25&nbsp;% proteins<\/h4>\n    <div class=\"meta\">Standard athletic profile &middot; 2,500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF Proteins<\/span><span class=\"v\">125&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF Carbs + Fats<\/span><span class=\"v\">85&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~210&nbsp;kcal \/ day<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">41&nbsp;kcal of additional expenditure vs the 15&nbsp;% protein profile. The equivalent of 5 extra minutes of walking, just by changing your macros.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>35&nbsp;% proteins<\/h4>\n    <div class=\"meta\">Aggressive cut profile &middot; 2,500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF Proteins<\/span><span class=\"v\">175&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF Carbs + Fats<\/span><span class=\"v\">76&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~251&nbsp;kcal \/ day<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">82&nbsp;kcal more vs the 15&nbsp;% profile. Over 30 days: +2,460&nbsp;kcal of additional expenditure at identical calorie intake, without a single extra workout.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 05. POURQUOI LES APPS ECHOUENT -->\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Why apps fail<\/span>Fixed coefficient vs macro-specific calculation<\/h2>\n<div class=\"body\">\n<p>When you set up MyFitnessPal or Yazio, you are asked for your activity level. A PAL coefficient is applied to your BMR. This coefficient is supposed to &ldquo;encompass&rdquo; everything, including digestion. In practice, it is calibrated on generic populations and does not reflect your daily macro composition at all.<\/p>\n<p>The problem: this coefficient does not change on the Monday when you eat 50&nbsp;% proteins versus the Sunday when you eat 20&nbsp;% proteins. The TEF on these two days is radically different. The apps do not see it. Lean does.<\/p>\n<p>Westerterp (2004, PMID&nbsp;15507147) a mesur&eacute; par calorim&eacute;trie indirecte que les erreurs d&rsquo;estimation du TEF via coefficient fixe peuvent atteindre <b>100 &agrave; 200&nbsp;kcal par jour<\/b> selon la composition alimentaire r&eacute;elle. C&rsquo;est l&rsquo;ordre de grandeur qui explique un d&eacute;ficit qui &laquo;&nbsp;ne marche pas&nbsp;&raquo; sur plusieurs semaines.<\/p>\n<\/div>\n\n<!-- 06. MFP VS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">06 &middot; MFP vs Lean<\/span>0&nbsp;kcal vs 74&nbsp;kcal on the same meal<\/h2>\n<div class=\"body\">\n<p>The same post-training meal: 200&nbsp;g chicken, 200&nbsp;g cooked rice, 30&nbsp;g avocado = 537&nbsp;kcal. Here is what each app does with this meal:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>MyFitnessPal (and most apps)<\/h4>\n    <div class=\"meta\">No TEF calculation on meals<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/nutrition-analysis-tef-calculation-lean-app.png\" alt=\"Analyse nutritionnelle dans Lean avec calcul du TEF\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal logged<\/span><span class=\"v\" style=\"color:#FF2D6E\">TEF : 0&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Method<\/span><span class=\"v\">Fixed PAL coefficient<\/span><\/div>\n      <div class=\"rw\"><span>Accounted for<\/span><span class=\"v\">No<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">MFP, Yazio, Cronometer and most calorie apps do not integrate TEF into their expenditure calculation. You burn 74&nbsp;kcal digesting this meal. They do not know it.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Lean<\/h4>\n    <div class=\"meta\">Real-time macro-specific TEF calculation<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/tef-expenditure-focus-lean-app.png\" alt=\"Focus sur la d&eacute;pense TEF dans l&rsquo;application Lean\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal logged<\/span><span class=\"v\" style=\"color:#27AE60\">TEF : 74&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Method<\/span><span class=\"v\">P&times;25&nbsp;% + C&times;8&nbsp;% + F&times;2&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Accounted for<\/span><span class=\"v\">Yes, on every meal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean calculates TEF to the kilocalorie on every logged meal. This TEF is added to your daily TDEE and adjusts your caloric goal in real time.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean calculates your TEF in real time on every meal. Free download, 7-day trial on the annual plan.<\/div>\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-tef-cta1\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" height=\"42\" 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-tef-cta1\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n\n<!-- 07. BMR CHANGE TOUT POUR LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">07 &middot; BMR &amp; TEF<\/span>Why your BMR affects your TEF value<\/h2>\n<div class=\"body\">\n<p>Le TEF est calcul&eacute; sur les macros ing\u00e9r&eacute;es. Mais pour que ce calcul soit int&eacute;gr&eacute; dans un TDEE pr&eacute;cis, encore faut-il que le BMR qui sert de base soit exact. Or le BMR d&eacute;pend directement de ta <b>masse maigre r&eacute;elle<\/b>.<\/p>\n<p>The physiological reason: basal metabolism is primarily driven by muscle and organs (metabolically active tissue), not by fat mass. Two individuals at 80&nbsp;kg with 12&nbsp;% and 22&nbsp;% bodyfat have a lean mass of 70.4&nbsp;kg vs 62.4&nbsp;kg, a BMR gap of about 170&nbsp;kcal\/day. If your TDEE is wrong from the start, your TEF ends up integrated into an already miscalibrated equation.<\/p>\n<p>Concretely: Lean calculates your BMR on your actual lean mass via BodyScan AI, then integrates TEF on this exact BMR. The chain error made by apps occurs at two levels: BMR on total weight (wrong), then 0&nbsp;kcal of TEF (also wrong). Lean fixes both.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">BMR calculated on actual bodyfat, not total weight<\/div><p class=\"fd\">Lean uses its patented proprietary model (not Harris-Benedict 1919, not Mifflin-St Jeor 1990) and indexes it on your lean mass via BodyScan AI. This BMR serves as the foundation for everything else, including TEF.<\/p><\/div><div class=\"fc\">Precision<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF integrated into TDEE, not added as an afterthought<\/div><p class=\"fd\">TEF is not a separate line you decide to activate or not. It is part of the equation TDEE = BMR + NEAT + EAT + TEF, integrated from the very first logged meal.<\/p><\/div><div class=\"fc\">Architecture<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF recalculated at every profile update<\/div><p class=\"fd\">You lose 3&nbsp;kg of fat in a month? Your BMR changes. And TEF integration into TDEE is automatically recalibrated in Lean. Other apps keep their constant since signup.<\/p><\/div><div class=\"fc\">Dynamic<\/div><\/div>\n\n<!-- 08. BODYSCAN IA -->\n<h2 class=\"sect\"><span class=\"num\">08 &middot; BodyScan IA<\/span>Actual bodyfat: the foundation of Lean&rsquo;s TEF calculation<\/h2>\n<div class=\"body\">\n<p>For TEF to be integrated into a precise TDEE, the BMR must first be accurate. And for that, you need your actual bodyfat. This is where Lean&rsquo;s BodyScan AI comes in.<\/p>\n<p>La plupart des apps calculent le BMR en fonction du poids total (Harris-Benedict 1919, Mifflin-St Jeor 1990). Lean calcule ton BMR sur ta <b>masse maigre estim&eacute;e via bodyfat<\/b>, gr&acirc;ce &agrave; un <b>proprietary patented model<\/b>. Ce BMR sert ensuite de fondation &agrave; l&rsquo;int&eacute;gration du TEF dans le TDEE.<\/p>\n<\/div>\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=\"BodyScan AI Lean result: bodyfat in 5 seconds from a photo\" 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> : bodyfat r&eacute;el en 5 secondes, depuis une photo<\/p>\n<\/div>\n<div class=\"body\">\n<p>One photo, 5 seconds, and Lean knows your bodyfat with precision. This figure directly feeds your BMR calculation, which in turn serves as the foundation for TEF integration into your TDEE. This is the chain architecture that other apps do not offer.<\/p>\n<\/div>\n\n<!-- 09. COMMENT LEAN CALCULE LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Lean &amp; TEF<\/span>Real-time calculation on every logged meal<\/h2>\n<div class=\"body\">\n<p>Lean calculates TEF from every meal you log, and integrates it into your daily TDEE in real time. Here is the complete architecture:<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">Meal logging (3 methods)<\/div><p class=\"fd\">You log via the USDA+OpenFoodFacts database, barcode scan, or AI photo scan of a dish. Lean immediately retrieves the grams of proteins, carbs and fats.<\/p><\/div><div class=\"fc\">Entry<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF calculation per macro on every food item<\/div><p class=\"fd\">The Lean engine applies: P &times; 25&nbsp;%, C &times; 8&nbsp;%, F &times; 2&nbsp;%. The result is calculated on the fly for each food item, then cumulated over the day.<\/p><\/div><div class=\"fc\">Calculation<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF cumulated into the daily TDEE<\/div><p class=\"fd\">The day&rsquo;s cumulated TEF is added to BMR + NEAT + EAT to give your live TDEE. Your caloric balance adjusts with every logged meal.<\/p><\/div><div class=\"fc\">Integration<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">Visible in the Expenditure tab<\/div><p class=\"fd\">Lean&rsquo;s Expenditure tab details every TDEE component: BMR, NEAT, EAT, TEF. You see exactly how much digestion contributes to your daily expenditure.<\/p><\/div><div class=\"fc\">Transparent<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">05<\/div><div><div class=\"ft\">Direct impact on caloric goal<\/div><p class=\"fd\">Lean uses the TEF-aware TDEE to calculate your goal and target deficit. A more protein-rich meal increases your TEF and therefore your actual TDEE, which Lean reflects automatically.<\/p><\/div><div class=\"fc\">Strategic<\/div><\/div>\n\n<!-- 10. L'ECRAN TEF -->\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TEF dans Lean<\/span>Real-time digestion tracking<\/h2>\n<div class=\"body\">\n<p>Lean&rsquo;s Expenditure tab details every TDEE component in real time: BMR, NEAT, EAT, TEF. Click on TEF to see the breakdown per meal.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF et digestion dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF calculated in real time on every meal<\/div>\n<div style=\"text-align:center;margin:24px 0\">\n  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/digestion-calorie-tracking-tef-lean-app.png\" alt=\"Suivi des calories de digestion (TEF) dans l&rsquo;application Lean\" style=\"max-width:480px;width:100%;border-radius:16px;box-shadow:0 6px 24px rgba(0,0,0,.10)\" loading=\"lazy\">\n<\/div>\n\n<!-- 11. STRATEGIES D'OPTIMISATION TEF -->\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategies<\/span>Eating more proteins = burning more while digesting<\/h2>\n<div class=\"body\">\n<p>Le principe fondamental du TEF : chaque calorie de prot&eacute;ine co&ucirc;te 25&nbsp;% &agrave; dig\u00e9rer, contre 2&nbsp;% pour les lipides. <b>Manger plus de prot&eacute;ines = d&eacute;penser plus &agrave; calories &eacute;gales.<\/b> C&rsquo;est l&rsquo;avantage m&eacute;tabolique r&eacute;el d&rsquo;une alimentation prot&eacute;in&eacute;e en s&egrave;che.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">+100&nbsp;g of proteins = +100&nbsp;kcal of free TEF<\/div><p class=\"fd\">100&nbsp;g of additional proteins (400&nbsp;kcal) generate around 100&nbsp;kcal of additional TEF. This is real expenditure, without physical effort, just by changing your dietary composition.<\/p><\/div><div class=\"fc\">Proteins<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">Log everything, even small meals<\/div><p class=\"fd\">Every entry in Lean triggers the TEF calculation. A snack of 100&nbsp;g of cottage cheese (18&nbsp;g of proteins) generates ~18&nbsp;kcal of TEF. Cumulated over 5 meals, that is real expenditure that other apps do not count.<\/p><\/div><div class=\"fc\">Completeness<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">Prefer whole foods<\/div><p class=\"fd\">Ultra-processed foods have a lower TEF because they are already partly &ldquo;pre-digested&rdquo; industrially (Barr 2010, PMID&nbsp;20613941). A whole chicken breast has a higher TEF than a pre-hydrolyzed protein powder.<\/p><\/div><div class=\"fc\">Quality<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">Don&rsquo;t count on fats for TEF<\/div><p class=\"fd\">Fats have a TEF of 0 to 3&nbsp;%. Increasing your fats does not boost TEF. It is the macro split that matters, not the gross caloric total.<\/p><\/div><div class=\"fc\">Fats<\/div><\/div>\n\n<!-- 12. MET et macros -->\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Science<\/span>Why proteins burn so much during digestion<\/h2>\n<div class=\"body\">\n<p>The answer is biochemical. Proteins must be broken down into amino acids, which are then either integrated into protein synthesis (ATP cost), oxidized (Krebs cycle), or converted to glucose (gluconeogenesis, even higher cost). Nitrogen deamination (urea production) is itself energetically costly.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteins: TEF 20&ndash;30&nbsp;%<\/h4>\n    <div class=\"meta\">Source: Westerterp 2004, Acheson 2011<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Protein synthesis<\/span><span class=\"v\">High ATP cost<\/span><\/div>\n      <div class=\"rw\"><span>Deamination<\/span><span class=\"v\">Urea production<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean TEF<\/span><span class=\"v\">25&nbsp;% (median value)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">This is the most &ldquo;expensive&rdquo; macro to digest. Its metabolic cost is the highest of all macros.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Carbs: TEF 5&ndash;10&nbsp;%<\/h4>\n    <div class=\"meta\">Source: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Glycolysis<\/span><span class=\"v\">Moderately costly<\/span><\/div>\n      <div class=\"rw\"><span>Glycogen storage<\/span><span class=\"v\">Additional cost<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean TEF<\/span><span class=\"v\">8&nbsp;% (median value)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Moderate but non-zero expenditure. Glycogen storage costs more than direct oxidation.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Fats: TEF 0&ndash;3&nbsp;%<\/h4>\n    <div class=\"meta\">Source: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Re-esterification<\/span><span class=\"v\">Very low cost<\/span><\/div>\n      <div class=\"rw\"><span>Direct storage<\/span><span class=\"v\">Almost without transformation<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean TEF<\/span><span class=\"v\">2&nbsp;% (median value)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">The cheapest macro to digest. Dietary fats can be stored almost directly with minimal metabolic expenditure.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 13. OBJECTIFS SECHE\/BULK\/RECOMP -->\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Objectifs<\/span>TEF and strategy for cut, bulk or recomp<\/h2>\n<p>Once your precise TEF is known, the practical application is direct. Three goals, three levers.<\/p>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Cut (fat loss)<\/h4>\n    <div class=\"meta\">Goal: maximize TEF without sacrificing macros<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF lever<\/span><span class=\"v\">Proteins at 30&nbsp;%+<\/span><\/div>\n      <div class=\"rw\"><span>Advantage<\/span><span class=\"v\">Additional expenditure without exercise<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean calculates<\/span><span class=\"v\">Exact impact on deficit<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Un apport prot&eacute;ique &eacute;lev&eacute; pr&eacute;serve la masse musculaire ET augmente le TEF. Double b&eacute;n&eacute;fice en s&egrave;che. Outil : <a href=\"\/en\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">caloric deficit calculator<\/a>.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Bulk (muscle gain)<\/h4>\n    <div class=\"meta\">Goal: controlled surplus, minimal fat gain<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF lever<\/span><span class=\"v\">High proteins preferred<\/span><\/div>\n      <div class=\"rw\"><span>Advantage<\/span><span class=\"v\">Net surplus reduced by protein TEF<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean shows<\/span><span class=\"v\">Net surplus after actual TEF<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">In a bulk, Lean shows the actual surplus in real time. A very protein-rich meal reduces the net surplus through the additional TEF.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Recomp (maintenance + building)<\/h4>\n    <div class=\"meta\">Goal: maximum precision on intake and expenditure<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF lever<\/span><span class=\"v\">Precision tool to the kcal<\/span><\/div>\n      <div class=\"rw\"><span>Advantage<\/span><span class=\"v\">Balance without approximation<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean calculates<\/span><span class=\"v\">Live caloric balance<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Recomposition demands maximum precision. A TEF calculated to the kilocalorie is a decisive advantage over apps that ignore it.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 14. TEF LIVE DANS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">14 &middot; TEF live<\/span>Real-time digestion tracking in Lean<\/h2>\n<div class=\"body\">\n<p>Lean&rsquo;s Expenditure tab details every TDEE component in real time: BMR, NEAT, EAT, TEF. The displayed TEF corresponds to your logged meals of the day, calculated on each macro.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans Lean, d&eacute;pense de digestion\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; Real-time TEF, calculated on your actual macros<\/div>\n\n<!-- 15. LA PYRAMIDE -->\n<h2 class=\"sect\"><span class=\"num\">15 &middot; La Pyramide<\/span>Lean Progression Pyramid<\/h2>\n<div class=\"body\">\n<p>The Lean Progression Pyramid hierarchizes priorities to reach your body goal. TEF appears at two levels: the precise caloric goal (TEF integrated into TDEE) and macronutrients (the composition that determines the TEF level).<\/p>\n<\/div>\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>Caloric goal (TDEE + precise TEF)<\/span><span class=\"k\">Level 2<\/span><\/div>\n  <div class=\"level l3\"><span>Steps \/ daily NEAT<\/span><span class=\"k\">Level 3<\/span><\/div>\n  <div class=\"level l4\"><span>Macros (proteins = TEF lever)<\/span><span class=\"k\">Top<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Don&rsquo;t skip steps. A precise TDEE with integrated TEF is level 2. But if you don&rsquo;t log your meals regularly, TEF is never calculated.<\/div>\n\n<!-- 16. FAQ -->\n<h2 class=\"sect\"><span class=\"num\">16 &middot; FAQ<\/span>Everything you wonder about TEF<\/h2>\n\n<details class=\"faq\"><summary>What is the thermic effect of food?<\/summary><div class=\"faq-body\"><p>The <b>TEF (Thermic Effect of Food)<\/b>, aussi appel&eacute; DIT (Diet-Induced Thermogenesis), est l&rsquo;&eacute;nergie d&eacute;pens&eacute;e pour dig\u00e9rer, absorber et m&eacute;taboliser les aliments. Il entre dans l&rsquo;&eacute;quation <b>TDEE = BMR + NEAT + EAT + TEF<\/b> et repr&eacute;sente en moyenne 8 &agrave; 15&nbsp;% de la d&eacute;pense calorique totale.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Why do proteins have the highest TEF?<\/summary><div class=\"faq-body\"><p>Proteins require costly ATP-consuming biochemical processes: protein synthesis, transamination, deamination (urea production), and sometimes gluconeogenesis. This is why 20 to 30&nbsp;% of protein calories are burned during digestion, vs 5 to 10&nbsp;% for carbs and 0 to 3&nbsp;% for fats.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Does MyFitnessPal calculate TEF?<\/summary><div class=\"faq-body\"><p>No. MyFitnessPal, Yazio, Cronometer and most calorie apps do not integrate TEF into their expenditure calculation. They use a fixed activity coefficient (PAL) applied to BMR, supposed to &ldquo;encompass&rdquo; digestion. In practice, this coefficient does not reflect your daily macro composition.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>How does Lean calculate TEF?<\/summary><div class=\"faq-body\"><p>Lean applique les coefficients scientifiques sur chaque repas log&eacute; : <b>P &times; 25&nbsp;% + G &times; 8&nbsp;% + L &times; 2&nbsp;%<\/b>. Le r&eacute;sultat est int&eacute;gr&eacute; en temps r&eacute;el dans ton TDEE du jour. Sur un repas de 537&nbsp;kcal (54&nbsp;g P, 55&nbsp;g G, 12&nbsp;g L), Lean calcule 74&nbsp;kcal de TEF.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>How many calories does TEF represent per day?<\/summary><div class=\"faq-body\"><p>On a 2,000 to 2,500&nbsp;kcal diet, TEF represents between 160 and 250&nbsp;kcal depending on your macro composition. Over a year, that is 58,000 to 91,000&nbsp;kcal of expenditure ignored by apps that do not calculate it.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Does TEF decrease in a caloric deficit?<\/summary><div class=\"faq-body\"><p>Oui, proportionnellement : si tu manges moins de calories, tu dig\u00e8res moins et le TEF absolu diminue. Mais le <b>pourcentage<\/b> reste stable selon tes macros. En d&eacute;ficit, maintenir un apport prot&eacute;ique &eacute;lev&eacute; pr&eacute;serve le ratio TEF\/apport, en plus de pr&eacute;server la masse musculaire.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Is TEF the same thing as postprandial active metabolism?<\/summary><div class=\"faq-body\"><p>Yes, both terms refer to the same reality: the energy burned by digestion. TEF (Thermic Effect of Food) is the most widely used English term. DIT (Diet-Induced Thermogenesis) or SDA (Specific Dynamic Action) are the equivalents in European and French literature.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Do processed foods have a lower TEF?<\/summary><div class=\"faq-body\"><p>Yes. Barr &amp; Wright (2010, PMID&nbsp;20613941) measured that whole-food meals generate a TEF around 50&nbsp;% higher than calorie-equivalent processed-food meals. Processed foods are already partly &ldquo;pre-digested&rdquo; industrially, which reduces digestive work and therefore TEF.<\/p><\/div><\/details>\n\n<!-- 17. SOURCES -->\n<div class=\"sources\">\n  <h4>Scientific sources<\/h4>\n  <ol>\n    <li>Westerterp KR. Diet induced thermogenesis. <em>Nutr Metab (Lond)<\/em>. 2004;1(1):5. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15507147\/\" target=\"_blank\" rel=\"noopener\">PubMed 15507147<\/a><\/li>\n    <li>Acheson KJ. Protein choices targeting thermogenesis and metabolism. <em>Am J Clin Nutr<\/em>. 2011;93(3):525-534. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21235280\/\" target=\"_blank\" rel=\"noopener\">PubMed 21235280<\/a><\/li>\n    <li>Tappy L. Thermic effect of food and sympathetic nervous system activity in lean and obese subjects. <em>Crit Rev Clin Lab Sci<\/em>. 1996;33(6):435-444. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8701638\/\" target=\"_blank\" rel=\"noopener\">PubMed 8701638<\/a><\/li>\n    <li>Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals. <em>Food Nutr Res<\/em>. 2010;54. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20613941\/\" target=\"_blank\" rel=\"noopener\">PubMed 20613941<\/a><\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). <em>Best Pract Res Clin Endocrinol Metab<\/em>. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a><\/li>\n  <\/ol>\n<\/div>\n\n<!-- GET-BAND -->\n<div class=\"get-band\">\n  <h3>Calculate your TEF on your actual macros<\/h3>\n  <p>P &times; 25&nbsp;% + C &times; 8&nbsp;% + F &times; 2&nbsp;%, on every logged meal. TDEE = BMR + NEAT + EAT + TEF. Patented proprietary model. Free download, 7-day trial on the annual plan.<\/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-tef-footer\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;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-tef-footer\" 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<\/main>\n\n<script>(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n  var tabMap = {\n    bilan:    {drill:false},\n    kcal:     {drill:false},\n    depense:  {drill:true},\n    strategie:{drill:false}\n  };\n  var currentTab = 'depense';\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 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Il repr\\u00e9sente 8 \\u00e0 15 % de la d\\u00e9pense calorique totale et entre dans TDEE = BMR + NEAT + EAT + TEF.\"}},\n        {\"@type\": \"Question\", \"name\": \"Pourquoi les prot\\u00e9ines ont-elles le TEF le plus \\u00e9lev\\u00e9 ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Les prot\\u00e9ines n\\u00e9cessitent synth\\u00e8se, transaminaison et d\\u00e9samination. Co\\u00fbt en ATP \\u00e9lev\\u00e9 : 20 \\u00e0 30 % des calories prot\\u00e9iques sont br\\u00fcl\\u00e9es \\u00e0 la digestion.\"}},\n        {\"@type\": \"Question\", \"name\": \"MyFitnessPal calcule-t-il le TEF ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Non. MFP, Yazio, Cronometer et la plupart des apps n'int\\u00e8grent pas le TEF. Ils utilisent un coefficient PAL fixe qui ne refl\\u00e8te pas ta composition en macros du jour.\"}},\n        {\"@type\": \"Question\", \"name\": \"Comment Lean calcule-t-il le TEF ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Lean applique P \\u00d7 25 % + G \\u00d7 8 % + L \\u00d7 2 % sur chaque repas log\\u00e9. Le r\\u00e9sultat est int\\u00e9gr\\u00e9 en temps r\\u00e9el dans ton TDEE du jour.\"}},\n        {\"@type\": \"Question\", \"name\": \"Combien de calories repr\\u00e9sente le TEF par jour ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Sur 2 000 \\u00e0 2 500 kcal, entre 160 et 250 kcal selon ta composition en macros. Sur une ann\\u00e9e, c'est des dizaines de milliers de kcal ignor\\u00e9es par les apps qui ne le calculent pas.\"}},\n        {\"@type\": \"Question\", \"name\": \"Le TEF diminue-t-il en d\\u00e9ficit calorique ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le TEF absolu diminue avec les apports, mais le pourcentage reste stable selon tes macros. Maintenir un apport prot\\u00e9ique \\u00e9lev\\u00e9 pr\\u00e9serve le ratio TEF\/apport.\"}},\n        {\"@type\": \"Question\", \"name\": \"Les aliments transform\\u00e9s ont-ils un TEF plus faible ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Oui. Barr & Wright (2010) ont mesur\\u00e9 que les repas base d'aliments entiers g\\u00e9n\\u00e8rent un TEF environ 50 % plus \\u00e9lev\\u00e9 que des repas \\u00e9quivalents base d'aliments transform\\u00e9s.\"}},\n        {\"@type\": \"Question\", \"name\": \"TEF et DIT, c'est la m\\u00eame chose ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Oui, TEF (Thermic Effect of Food) et DIT (Diet-Induced Thermogenesis) d\\u00e9signent la m\\u00eame r\\u00e9alit\\u00e9. TEF est plus utilis\\u00e9 dans la litt\\u00e9rature anglophone.\"}}\n      ]\n    },\n    {\n      \"@type\": \"MobileApplication\",\n      \"name\": \"Lean\",\n      \"operatingSystem\": \"iOS, Android\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"description\": \"Lean calcule ton TEF en temps r\\u00e9el sur chaque repas. TDEE complet : BMR + NEAT + EAT + TEF sur bodyfat r\\u00e9el.\",\n      \"aggregateRating\": {\"@type\": \"AggregateRating\", \"ratingValue\": \"4.7\", \"ratingCount\": \"1000\", \"bestRating\": \"5\"},\n      \"offers\": {\"@type\": \"Offer\", \"price\": \"0\", \"priceCurrency\": \"EUR\"},\n      \"downloadUrl\": \"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646\"\n    }\n  ]\n}\n<\/script>\n\n<\/div>\n\n\n\n<!-- lean-mesh-v11 -->\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\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: why daily life burns more calories than sport <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Why your steps and non-sport activities represent 15 to 30% of your total daily expenditure.<\/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;\">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 Lean\u2019s 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\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Complete TDEE guide: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Understanding and calculating your total energy expenditure with precision.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; TEF Pilier &middot; Science du m&eacute;tabolisme TEF (Thermic Effect of Food). Le guide complet pour comprendre la d&eacute;pense calorique cach&eacute;e de la digestion. La digestion br&ucirc;le des calories. 20 &agrave; 30&nbsp;% des prot&eacute;ines, 5 &agrave; 10&nbsp;% des glucides, 0 &agrave; 3&nbsp;% des lipides. Toutes les apps l&rsquo;ignorent. Lean le calcule en [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Thermic Effect of Food (TEF): why Lean calculates 69 kcal other apps ignore - 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\/effet-thermique-des-aliments\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thermic Effect of Food (TEF): why Lean calculates 69 kcal other apps ignore - Lean\" \/>\n<meta property=\"og:description\" content=\"Lean Accueil Accueil &nbsp;\/&nbsp; TEF Pilier &middot; Science du m&eacute;tabolisme TEF (Thermic Effect of Food). Le guide complet pour comprendre la d&eacute;pense calorique cach&eacute;e de la digestion. La digestion br&ucirc;le des calories. 20 &agrave; 30&nbsp;% des prot&eacute;ines, 5 &agrave; 10&nbsp;% des glucides, 0 &agrave; 3&nbsp;% des lipides. Toutes les apps l&rsquo;ignorent. 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Le guide complet pour comprendre la d&eacute;pense calorique cach&eacute;e de la digestion. La digestion br&ucirc;le des calories. 20 &agrave; 30&nbsp;% des prot&eacute;ines, 5 &agrave; 10&nbsp;% des glucides, 0 &agrave; 3&nbsp;% des lipides. Toutes les apps l&rsquo;ignorent. 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