{"id":1778,"date":"2026-08-16T10:52:33","date_gmt":"2026-08-16T10:52:33","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-adaptation-metabolique\/"},"modified":"2026-08-16T13:14:34","modified_gmt":"2026-08-16T13:14:34","slug":"calculateur-adaptation-metabolique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/en\/calculateur-adaptation-metabolique\/","title":{"rendered":"Calculateur d&rsquo;adaptation m\u00e9tabolique : mesure ton vrai BMR"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* Adaptation-specific styles, scoped #lvm-shell *\/\n#lvm-shell .coef-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .coef-meter i{display:block;height:100%;width:100%;border-radius:6px;background:linear-gradient(90deg,#E84D44,#FF8C00 40%,#A8D5A0);transition:width .3s ease}\n#lvm-shell .coef-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .coef-pill.ok{background:#A8D5A0}\n#lvm-shell .coef-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .coef-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n#lvm-shell .bd-card.adapt{border-left:4px solid #A8D5A0}\n#lvm-shell .bd-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1778 #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-1778 #lvm-shell .wrap,\nbody.postid-1778 #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-1778 #lvm-shell .wrap,\n  body.postid-1778 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1778 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1778 #lvm-shell *{max-width:100%}\nbody.postid-1778 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1778 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1778 #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-1778 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1778 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1778 #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-1778 #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-1778 #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-1778 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1778 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1778 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1778 #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-1778 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1778 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1778 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1778 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1778 #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-1778 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1778 #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-1778 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1778 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1778 #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-1778 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1778 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1778 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1778 #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-1778 #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-1778 #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-1778 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1778 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1778 #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-1778 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1778 #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-1778 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1778 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1778 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1778 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1778 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1778 #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-1778 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1778 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1778 #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-1778 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1778 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1778 #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-1778 #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-1778 #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-1778 #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-1778 #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-1778 #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-1778 #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-1778 #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-1778 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1778 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1778 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1778 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1778 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1778 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1778 #lvm-shell .mini-cap 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.mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1778 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1778 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1778 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/en\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/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=calc-adaptation\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" 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; Metabolic adaptation calculator<\/div>\n  <div class=\"eyebrow\">Calculator &middot; World first<\/div>\n  <h1 id=\"title\">Metabolic adaptation calculator: has your metabolism slowed down?\n    <span class=\"alt\">and by how much, in kcal\/day<\/span>\n  <\/h1>\n  <p class=\"dek\">After weeks in a deficit, your body slows down. Your BMR runs below its theoretical value: 5 to 25&nbsp;% depending on the study. Estimate your adaptation coefficient here (100&rarr;0&nbsp;% convention), your adapted BMR in kcal\/day, and what to do next.<\/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 August 16, 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" 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      Metabolic adaptation is the reason your weight loss stalls even though your deficit has not changed. Lean is the first app in the world to model it continuously: a coefficient that modulates your BMR, displayed from 100 to 0&nbsp;%. This page explains the science, and the calculator gives you a first quantified estimate.\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>Metabolic adaptation is the drop in your metabolism beyond what your weight loss explains: after weeks in a deficit, your BMR runs at 95, 90, sometimes 80&nbsp;% of its theoretical value (published range: 5 to 25&nbsp;%). It reads as a <b>coefficient that modulates the BMR<\/b>, 100&rarr;0&nbsp;% convention: <b>100&nbsp;% = optimal metabolism<\/b>, 90&nbsp;% = BMR slowed by 10&nbsp;%. Good news: it is <b>reversible<\/b> (diet break, refeeds, gradually raising calories). Estimate your coefficient with the calculator below.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculator<\/span>Estimate your metabolic adaptation coefficient<\/h2>\n<p>Enter your data below. The calculator estimates your current adaptation coefficient (bounded between 100 and 75&nbsp;%, like the published ranges), then translates that coefficient into kcal\/day: your theoretical BMR versus your adapted BMR. It is an educational estimate based on the literature, not a measurement: the real value is measured continuously, with your actual weigh-ins and body composition.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Your parameters<\/h3>\n    <div class=\"calc-row\">\n      <label>Sex<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Male<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Female<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Age (years)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Current weight (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"78\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeightPrev\">Your weight 3 to 6 months ago (kg)<\/label><input id=\"cWeightPrev\" type=\"number\" min=\"35\" max=\"250\" step=\"0.1\" value=\"82\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeeks\">Deficit duration (weeks)<\/label><input id=\"cWeeks\" type=\"number\" min=\"0\" max=\"52\" value=\"12\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cLevel\">Estimated average deficit<\/label>\n      <select id=\"cLevel\">\n        <option value=\"leger\">Light (about 10&nbsp;% below maintenance)<\/option>\n        <option value=\"modere\" selected>Moderate (about 20&nbsp;% below maintenance)<\/option>\n        <option value=\"agressif\">Aggressive (25 to 30&nbsp;% below maintenance)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Approximate body fat percentage <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Activity level<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">Sedentary (desk job, no exercise)<\/option>\n        <option value=\"1.375\">Light (walking, 1-2 sessions\/week)<\/option>\n        <option value=\"1.55\" selected>Moderate (3-4 sessions\/week)<\/option>\n        <option value=\"1.725\">Intense (5-6 sessions\/week)<\/option>\n        <option value=\"1.9\">Very intense (athlete)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">Don&rsquo;t know your body fat? Lean calculates it from a photo (AI BodyScan, 5&nbsp;seconds). It is the data point that makes BMR reliable.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Your estimated adaptation coefficient<\/div>\n      <div class=\"val\"><span id=\"rCoef\">0<\/span><span class=\"unit\">%<\/span><\/div>\n      <div class=\"coef-meter\" aria-hidden=\"true\"><i id=\"coefBar\"><\/i><\/div>\n      <span class=\"coef-pill ok\" id=\"coefPill\">Healthy zone<\/span>\n      <div class=\"note\">Lean convention 100&rarr;0&nbsp;%: 100&nbsp;% = optimal metabolism, 90&nbsp;% = BMR slowed by 10&nbsp;%.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card\">\n        <div class=\"label\">Theoretical BMR<\/div>\n        <div class=\"v\"><span id=\"rBmrTheo\">0<\/span><span class=\"u\">kcal\/d<\/span><\/div>\n        <div class=\"s\">On your lean mass, without adaptation<\/div>\n      <\/div>\n      <div class=\"bd-card adapt\">\n        <div class=\"label\">Estimated adapted BMR<\/div>\n        <div class=\"v\"><span id=\"rBmrAdapt\">0<\/span><span class=\"u\">kcal\/d<\/span><\/div>\n        <div class=\"s\">Estimated slowdown: <b id=\"rDelta\">0<\/b> fewer kcal\/day<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Over your full day (activity multiplier included), this slowdown represents about <b id=\"rDeltaDay\">0<\/b> kcal\/day less expenditure. It is often what explains a plateau, not a lack of discipline.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Recommendation<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Educational estimate based on published ranges (BMR drop of 5 to 25&nbsp;% depending on the study, Doucet 2001, Rosenbaum &amp; Leibel 2010, Trexler 2014, M\u00fcller 2015). This calculator is not a diagnostic tool and does not replace medical advice.<\/p>\n    <\/div>\n\n    <div class=\"calc-note\" id=\"gainNote\" style=\"display:none\">No weight loss detected over the period: the estimate relies on the deficit duration and intensity you declared.<\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  This calculator gives a snapshot with a transparent heuristic. <b>Lean&rsquo;s patented proprietary model goes further:<\/b> it tracks your metabolic adaptation week after week, from your actual weigh-ins, your body fat measured by AI BodyScan and your deficit history. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\">See your real coefficient in Lean.<\/a>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; The science<\/span>What actually slows down when you eat less<\/h2>\n\n<div class=\"statement\"><p>Your metabolism slows down in a deficit. <span class=\"accent\">But it can be measured.<\/span><\/p><\/div>\n\n<div class=\"body\">\n<p>The phenomenon is called <b>adaptive thermogenesis<\/b> : in a prolonged deficit, your energy expenditure drops <b>beyond<\/b> what your new body composition explains. Doucet and his team measured it as early as 2001: after weight loss, subjects&rsquo; resting metabolism was markedly lower than the value predicted by their remaining lean mass. The reviews that followed (Trexler 2014, M\u00fcller 2015) place the magnitude between <b>5 and 25&nbsp;% of BMR<\/b> depending on how long the deficit lasts, how aggressive it is and how lean you get.<\/p>\n<p>The mechanisms are well identified. <b>Leptin<\/b> drops with fat stores and calorie intake: your brain receives a scarcity signal and reduces expenditure. Thyroid hormones (T3 especially) go down. The sympathetic nervous system idles. Your muscles become more efficient: the same effort burns less. And in parallel, your <b>NEAT drops unconsciously<\/b> : you fidget less, you walk more slowly, you take the elevator without thinking about it. TEF also decreases, mechanically, since you eat less.<\/p>\n<p>How do you read all this properly? In Lean, the expenditure equation remains <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Metabolic adaptation is the 5th building block: a <b>coefficient that modulates the BMR<\/b>, never a term you add up. The convention is 100&rarr;0&nbsp;%: at <b>100&nbsp;%<\/b>, your BMR is optimal; at <b>90&nbsp;%<\/b>, it is slowed by 10&nbsp;%; below <b>85&nbsp;%<\/b>, you are in strong-alert territory and it is time to bring calories back up. Lean is the first app in the world to calculate this coefficient continuously.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Real body fat<\/b>A photo, 5&nbsp;seconds. Without reliable body fat, you cannot tell a BMR that drops because you are losing fat from a BMR slowed by adaptation.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>One crucial point: distinguishing the <b>two drops<\/b>. When you lose weight, your BMR drops mechanically (less mass to maintain): that is normal and expected. Metabolic adaptation is the <b>additional drop<\/b>, the one your body composition does not explain. That is why tracking body fat is essential: without it, you confuse the two and draw the wrong conclusions.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  For the full breakdown of your expenditure, see the <a href=\"\/en\/calculateur-tdee\/\">TDEE calculator<\/a> and the guide on <a href=\"\/en\/depense-energetique-totale-v2\/\">total daily energy expenditure<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Three profiles, three coefficients<\/span>Adaptation depends on your trajectory, not on a fixed rule<\/h2>\n<p>Three men, three deficits, three coefficients. The numbers below come from this page&rsquo;s calculator: you can reproduce them by entering the same parameters.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Short, light deficit<\/h4>\n    <div class=\"meta\">26 y\/o &middot; 80&rarr;78&nbsp;kg in 6 weeks &middot; light deficit &middot; 20&nbsp;% body fat<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Theoretical BMR<\/span><span class=\"v\">1,715 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Estimated adaptation coefficient<\/span><span class=\"v\">&asymp;&nbsp;97&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Adapted BMR<\/span><span class=\"v\">&asymp;&nbsp;1,665 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Slowdown<\/span><span class=\"v\">&asymp;&nbsp;50 kcal\/d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Negligible adaptation: the body keeps up without flinching. <b style=\"color:var(--pink)\">Keep going, recalibrate at every weigh-in.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Classic 12-week cut<\/h4>\n    <div class=\"meta\">31 y\/o &middot; 83&rarr;78&nbsp;kg in 12 weeks &middot; moderate deficit &middot; 15&nbsp;% body fat<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Theoretical BMR<\/span><span class=\"v\">1,785 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Estimated adaptation coefficient<\/span><span class=\"v\">&asymp;&nbsp;90&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Adapted BMR<\/span><span class=\"v\">&asymp;&nbsp;1,610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Slowdown<\/span><span class=\"v\">&asymp;&nbsp;180 kcal\/d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">The slowdown shows: the cut still works, but you are approaching the alert zone. <b style=\"color:var(--pink)\">Occasional refeeds, watch your steps.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Long, aggressive diet<\/h4>\n    <div class=\"meta\">29 y\/o &middot; 86&rarr;76&nbsp;kg in 24 weeks &middot; aggressive deficit &middot; 12&nbsp;% body fat<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Theoretical BMR<\/span><span class=\"v\">1,805 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Estimated adaptation coefficient<\/span><span class=\"v\">&asymp;&nbsp;81&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Adapted BMR<\/span><span class=\"v\">&asymp;&nbsp;1,460 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Slowdown<\/span><span class=\"v\">&asymp;&nbsp;345 kcal\/d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Strong alert: the plateau is physiological, not mental. <b style=\"color:var(--pink)\">Structured diet break, then gradually raise calories.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Continuous measurement<\/span>How Lean tracks your adaptation, week after week<\/h2>\n\n<div class=\"body\">\n<p>An online calculator, however honest, can only give a snapshot based on what you declare. The real value of metabolic adaptation is measured over time: it takes your actual weight, your actual body fat, your actual activity and your deficit history. That is exactly what Lean does:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. BMR recalculated at every weigh-in<\/h4>\n    <div class=\"meta\">Patented proprietary model on lean mass<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Your theoretical BMR is recalculated on your lean mass at every weigh-in. It is the reference: without it, there is no way to know how far you deviate.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Recurring AI BodyScan<\/h4>\n    <div class=\"meta\">Photo, 5 seconds, bodyfat updated<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Regularly measured body fat separates the mechanical BMR drop (less mass) from the adaptive slowdown (same mass, less expenditure).<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Continuous adaptation coefficient<\/h4>\n    <div class=\"meta\">100&rarr;0&nbsp;% convention, first app in the world<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Lean compares your actual loss to your expected loss and derives your coefficient. 96&nbsp;%: all good. 88&nbsp;%: alert, the time for a return to maintenance is getting closer.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Live calorie balance<\/h4>\n    <div class=\"meta\">Daily kcal target that integrates the coefficient<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Your daily calorie target is calculated on your BMR modulated by the coefficient, plus your actual NEAT, EAT and TEF. The plateau no longer takes you by surprise: you see it coming.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  This logic lives in the <b>Progression Pyramid<\/b> in Lean: adherence &gt; calorie target &gt; steps. The hierarchy that makes a cut last without breaking it. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\">See the Pyramid in the app<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Myth vs reality<\/span>No, your metabolism is not \u201cbroken\u201d<\/h2>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">The myth<\/div>\n    <h4>\u201cYears of dieting have destroyed my metabolism\u201d<\/h4>\n    <p>The \u201cmetabolic damage\u201d idea: after repeated diets, the metabolism would be permanently damaged, sometimes \u201ccut in half\u201d, and nothing would work anymore. It circulates massively on social media, often to sell \u201cmetabolic repair\u201d protocols.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">The measured reality<\/div>\n    <h4>A 5 to 25&nbsp;% slowdown, reversible<\/h4>\n    <p>Controlled studies measure an adaptation of 5 to 25&nbsp;% of BMR, never a collapse by half. Even the subjects of the Minnesota Starvation Experiment, in severe semi-starvation, saw their metabolism recover upon refeeding (M\u00fcller 2015). Trexler 2014 reaches the same conclusion in athletes: adaptation is real, significant, and reversible.<\/p>\n    <p>What looks like a \u201cbroken\u201d metabolism is almost always the sum of three things: a mechanically lower BMR (you weigh less), a degraded adaptation coefficient (reversible), and a NEAT that collapsed without you noticing. All three can be fixed: gradually raising calories, monitored daily steps, patience.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>The practical consequence: if your estimated coefficient is low, the answer is <b>never<\/b> to cut calories even further. It is to bring the coefficient back up: diet break at maintenance, carb refeeds, NEAT rebuilt step by step. Only then do you resume the deficit, on a recalculated TDEE. A deficit is always calculated on your current actual expenditure, not on day one&rsquo;s.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  To size the restart properly: the <a href=\"\/en\/calculateur-deficit-calorique\/\">calorie deficit calculator<\/a> and the <a href=\"\/en\/calcul-metabolisme-de-base\/\">basal metabolic rate calculation<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Everything you wonder about metabolic adaptation<\/h2>\n<details class=\"faq\"><summary>What is metabolic adaptation?<\/summary><div class=\"faq-body\"><p>It is the drop in your energy expenditure beyond what your weight loss explains. When you lose weight, your BMR drops mechanically (less mass to maintain). Metabolic adaptation is the additional drop: falling leptin, lower thyroid hormones, more efficient muscles, reduced NEAT. Studies place it between 5 and 25 % of BMR depending on the duration and aggressiveness of the deficit.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>How do I know if my metabolism has slowed down?<\/summary><div class=\"faq-body\"><p>The most reliable sign: your actual loss becomes markedly slower than your expected loss, with constant intake and activity. If you lose 0.2 kg\/week when your theoretical deficit should produce 0.5, part of the gap comes from adaptation. This page&rsquo;s calculator gives you an estimate; Lean measures it continuously by comparing your weigh-ins to your expected trajectory.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Is my metabolism broken after years of dieting?<\/summary><div class=\"faq-body\"><p>No. Permanent \u201cmetabolic damage\u201d is not supported by the literature. Controlled studies measure a 5 to 25 % BMR slowdown, reversible when calories come back up, including after severe restriction (M\u00fcller 2015 on the Minnesota Starvation Experiment data). What sometimes lingers is a NEAT that stayed low and underestimated intake, not a destroyed metabolism.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>How long does metabolic adaptation last?<\/summary><div class=\"faq-body\"><p>It sets in after 2 to 3 weeks of deficit, strengthens with duration, and recedes when you bring calories back up. Recovery is gradual: a few weeks at maintenance are often enough to regain most of the coefficient, but after a very long, aggressive diet, full normalization can take several months. Preserved lean mass and rebuilt NEAT speed up the return.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>How do you restart a slowed metabolism?<\/summary><div class=\"faq-body\"><p>In order: bring calories back up to maintenance (a 1 to 2 week diet break, or a gradual increase of 100 to 150 kcal per weekly step), rebuild NEAT (daily steps, visible goal), keep protein high and keep strength training to protect lean mass, sleep 7 to 9 hours. Cutting calories even further is the worst answer: the coefficient keeps dropping.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>What is a diet break and when should you take one?<\/summary><div class=\"faq-body\"><p>A diet break is a voluntary return to maintenance (your current TDEE) for 1 to 2 weeks, in the middle of a fat-loss phase. It is triggered when the cut exceeds 8 to 12 weeks, or when your adaptation coefficient enters the alert zone (around 85 % in the Lean convention). Goal: bring leptin, T3 and NEAT back up, then resume the deficit on a recalculated TDEE.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Does reverse dieting work?<\/summary><div class=\"faq-body\"><p>Gradually raising calories (100 to 150 kcal more per week) is a reasonable strategy to exit a long diet without a sharp fat regain: it lets the adaptation coefficient recover while intake increases. It is not magic, it does not \u201cboost\u201d the metabolism beyond its normal value, but it avoids the classic end-of-cut rebound.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Is metabolic adaptation stronger in women?<\/summary><div class=\"faq-body\"><p>The physiology is the same, but women reach the critical thresholds faster: leptin reacts strongly when body fat drops below roughly 22 to 25 %, and the hormonal response (cycle, hypothalamic amenorrhea) can add to the slowdown. In practice, at equal deficit and low body fat, the alert comes earlier. This page&rsquo;s calculator uses a higher body fat threshold for women for that reason.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Why does Lean display adaptation from 100 to 0 %?<\/summary><div class=\"faq-body\"><p>Because it is a metabolic health score, not a penalty. 100 % = optimal metabolism, no adaptation. 96 % = healthy zone. 90 % = mild alert. 85 % and below = strong alert, time to bring calories back up. Reading \u201cI still have 90 % of my BMR\u201d is clearer and more motivating than stacking loss percentages. And mathematically, it is a coefficient that modulates the BMR in the TDEE calculation, never a term you add up.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Does this calculator give a medical measurement?<\/summary><div class=\"faq-body\"><p>No. It is an educational estimate built on published ranges (Doucet 2001, Rosenbaum and Leibel 2010, Trexler 2014, M\u00fcller 2015), from what you declare. Individual measurement requires longitudinal tracking: repeated weigh-ins, body composition, actual intake. That is what Lean does continuously. And in any case, neither this page nor the app replaces medical advice.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Scientific sources<\/h4>\n  <ol>\n    <li>Doucet E, St-Pierre S, Alm\u00e9ras N, Despr\u00e9s JP, Bouchard C, Tremblay A. Evidence for the existence of adaptive thermogenesis during weight loss. Br J Nutr. 2001 Jun;85(6):715-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11430776\/\" target=\"_blank\" rel=\"noopener\">PubMed 11430776<\/a>.<\/li>\n    <li>Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010 Oct;34 Suppl 1:S47-55. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20935667\/\" target=\"_blank\" rel=\"noopener\">PubMed 20935667<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Pourhassan M, et al. Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. Am J Clin Nutr. 2015 Oct;102(4):807-19. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Your metabolic adaptation, measured continuously<\/h3>\n  <p>AI BodyScan, 100&rarr;0&nbsp;% coefficient updated at every weigh-in, live calorie balance. The first app in the world to calculate it. 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=calc-adaptation\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-adaptation\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-adaptation-metabolique\/#article\",\n      \"headline\": \"Calculateur d'adaptation m\u00e9tabolique : ton m\u00e9tabolisme a-t-il ralenti, et de combien ?\",\n      \"description\": \"Estime ton coefficient d'adaptation m\u00e9tabolique (convention 100 \u00e0 0 %), ton BMR th\u00e9orique face \u00e0 ton BMR adapt\u00e9, et d\u00e9couvre quand faire un diet break. 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Quand tu maigris, ton BMR baisse m\u00e9caniquement (moins de masse \u00e0 entretenir). L'adaptation m\u00e9tabolique est la baisse suppl\u00e9mentaire : leptine en chute, hormones thyro\u00efdiennes plus basses, muscles plus efficients, NEAT r\u00e9duit. Les \u00e9tudes la situent entre 5 et 25 % du BMR selon la dur\u00e9e et l'agressivit\u00e9 du d\u00e9ficit.\"}},\n        {\"@type\": \"Question\", \"name\": \"Comment savoir si mon m\u00e9tabolisme a ralenti ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le signe le plus fiable : ta perte r\u00e9elle devient nettement plus lente que ta perte attendue, \u00e0 apports et activit\u00e9 constants. Si tu perds 0,2 kg\/semaine alors que ton d\u00e9ficit th\u00e9orique devrait en donner 0,5, une partie de l'\u00e9cart vient de l'adaptation. Le calculateur de cette page t'en donne une estimation ; Lean la mesure en continu en confrontant tes pes\u00e9es \u00e0 ta trajectoire attendue.\"}},\n        {\"@type\": \"Question\", \"name\": \"Mon m\u00e9tabolisme est-il cass\u00e9 apr\u00e8s des ann\u00e9es de r\u00e9gime ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Non. Le \\\"metabolic damage\\\" permanent n'est pas soutenu par la litt\u00e9rature. Les \u00e9tudes contr\u00f4l\u00e9es mesurent un freinage de 5 \u00e0 25 % du BMR, r\u00e9versible \u00e0 la remont\u00e9e des calories, y compris apr\u00e8s des restrictions s\u00e9v\u00e8res (M\u00fcller 2015 sur les donn\u00e9es du Minnesota Starvation Experiment). Ce qui tra\u00eene parfois, c'est un NEAT rest\u00e9 bas et des apports sous-estim\u00e9s, pas un m\u00e9tabolisme d\u00e9truit.\"}},\n        {\"@type\": \"Question\", \"name\": \"Combien de temps dure l'adaptation m\u00e9tabolique ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Elle s'installe apr\u00e8s 2 \u00e0 3 semaines de d\u00e9ficit, se renforce avec la dur\u00e9e, et r\u00e9gresse quand tu remontes les calories. La r\u00e9cup\u00e9ration est progressive : quelques semaines \u00e0 maintenance suffisent souvent pour regagner l'essentiel du coefficient, mais apr\u00e8s une di\u00e8te tr\u00e8s longue et agressive, la normalisation compl\u00e8te peut prendre plusieurs mois. La masse maigre conserv\u00e9e et le NEAT reconstruit acc\u00e9l\u00e8rent le retour.\"}},\n        {\"@type\": \"Question\", \"name\": \"Comment relancer un m\u00e9tabolisme ralenti ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Dans l'ordre : remonter les calories \u00e0 maintenance (diet break de 1 \u00e0 2 semaines, ou remont\u00e9e progressive de 100 \u00e0 150 kcal par palier hebdomadaire), reconstruire le NEAT (pas quotidiens, objectif visible), garder les prot\u00e9ines hautes et l'entra\u00eenement en force pour prot\u00e9ger la masse maigre, dormir 7 \u00e0 9 h. Couper encore plus les calories est la pire r\u00e9ponse : le coefficient continue de baisser.\"}},\n        {\"@type\": \"Question\", \"name\": \"Qu'est-ce qu'un diet break et quand le faire ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Un diet break est un retour volontaire \u00e0 maintenance (ton TDEE du moment) pendant 1 \u00e0 2 semaines, au milieu d'une phase de perte. Il se d\u00e9clenche quand la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines, ou quand ton coefficient d'adaptation passe en zone d'alerte (autour de 85 % dans la convention Lean). Objectif : faire remonter leptine, T3 et NEAT, puis reprendre le d\u00e9ficit sur un TDEE recalcul\u00e9.\"}},\n        {\"@type\": \"Question\", \"name\": \"La reverse diet fonctionne-t-elle ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"La remont\u00e9e progressive des calories (100 \u00e0 150 kcal de plus par semaine) est une strat\u00e9gie raisonnable pour sortir d'une longue di\u00e8te sans reprise brutale de gras : elle laisse le coefficient d'adaptation remonter pendant que les apports augmentent. Ce n'est pas magique, \u00e7a ne \\\"booste\\\" pas le m\u00e9tabolisme au-del\u00e0 de sa valeur normale, mais \u00e7a \u00e9vite l'effet rebond classique de fin de s\u00e8che.\"}},\n        {\"@type\": \"Question\", \"name\": \"L'adaptation m\u00e9tabolique est-elle plus forte chez la femme ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"La physiologie est la m\u00eame, mais les femmes atteignent plus vite les seuils critiques : la leptine r\u00e9agit fortement quand le bodyfat descend sous environ 22 \u00e0 25 %, et la r\u00e9ponse hormonale (cycle, am\u00e9norrh\u00e9e hypothalamique) peut s'ajouter au freinage. En pratique, \u00e0 d\u00e9ficit \u00e9gal et bodyfat bas, l'alerte arrive plus t\u00f4t. Le calculateur de cette page utilise un seuil de masse grasse plus \u00e9lev\u00e9 pour les femmes pour cette raison.\"}},\n        {\"@type\": \"Question\", \"name\": \"Pourquoi Lean affiche l'adaptation de 100 vers 0 % ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Parce que c'est un score de sant\u00e9 m\u00e9tabolique, pas un malus. 100 % = m\u00e9tabolisme optimal, aucune adaptation. 96 % = zone saine. 90 % = alerte l\u00e9g\u00e8re. 85 % et en dessous = alerte forte, le moment de remonter les calories. Lire \\\"il me reste 90 % de mon BMR\\\" est plus clair et plus motivant que d'empiler des pourcentages de perte. Et math\u00e9matiquement, c'est un coefficient qui module le BMR dans le calcul du TDEE, jamais un terme qu'on additionne.\"}},\n        {\"@type\": \"Question\", \"name\": \"Ce calculateur donne-t-il une mesure m\u00e9dicale ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Non. C'est une estimation p\u00e9dagogique construite sur les fourchettes publi\u00e9es (Doucet 2001, Rosenbaum et Leibel 2010, Trexler 2014, M\u00fcller 2015), \u00e0 partir de ce que tu d\u00e9clares. La mesure individuelle demande un suivi longitudinal : pes\u00e9es r\u00e9p\u00e9t\u00e9es, composition corporelle, apports r\u00e9els. C'est ce que fait Lean en continu. 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Sourcee sur les fourchettes publiees\n  \/\/ (baisse du BMR de 5 a 25 % en deficit prolonge) :\n  \/\/ Doucet 2001 (PubMed 11430776), Rosenbaum & Leibel 2010 (20935667),\n  \/\/ Hall 2008 (17848938), Trexler 2014 (24571926), Muller 2015 (26399868).\n  \/\/\n  \/\/   points = wlPts + f * (intensite + leanPts)\n  \/\/     wlPts     = clamp(0.4 x % de poids perdu, 0, 8)\n  \/\/                 (l'adaptation croit avec la perte cumulee)\n  \/\/     f         = clamp((semaines - 2) \/ 10, 0, 1)\n  \/\/                 (s'installe apres 2-3 semaines, sature vers 12)\n  \/\/     intensite = 4 (deficit leger) \/ 8 (modere) \/ 12 (agressif)\n  \/\/     leanPts   = clamp((seuil - bodyfat) x 0.7, 0, 4)\n  \/\/                 seuil 15 (homme) \/ 23 (femme) : leptine basse quand\n  \/\/                 le bodyfat descend, adaptation plus forte\n  \/\/   coefficient = 100 - clamp(points, 0, 25)  ->  borne 75..100 %\n  \/\/   Convention Lean 100 vers 0 % : 100 % = optimal, 90 % = BMR freine de 10 %.\n  \/\/   Le coefficient MODULE le BMR (multiplicatif), il n'est jamais\n  \/\/   additionne dans TDEE = BMR + NEAT + EAT + TEF.\n  \/\/ ============================================================\n  var LEAN_LANG = (((document.documentElement && document.documentElement.lang)||'').toLowerCase().indexOf('en')===0 || location.pathname.indexOf('\/en\/')===0) ? 'en' : 'fr';\n  function T(fr,en){return LEAN_LANG==='en'?en:fr;}\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var wPrev = parseFloat(byId('cWeightPrev').value) || 0;\n    var weeks = parseFloat(byId('cWeeks').value) || 0;\n    var lvl = byId('cLevel').value;\n    var bf = parseFloat(byId('cBf').value) || 0;\n    var act = parseFloat(byId('cAct').value) || 1.55;\n    byId('bfVal').textContent = bf + ' %';\n    if (!age) return;\n    if (!w) return;\n    \/\/ 1) BMR theorique : approche publique sur masse maigre (comme le calc deficit)\n    var ffm = w * (1 - bf\/100);\n    var bmr = 370 + 21.6 * ffm - 2.5 * Math.max(0, age - 25);\n    if (sex === 'F') bmr = bmr - 50;\n    if (bmr < 1000) bmr = 1000;\n    \/\/ 2) points d'adaptation\n    var wlPct = 0;\n    if (wPrev > w) { wlPct = (wPrev - w) \/ wPrev * 100; }\n    var wlPts = clamp(0.4 * wlPct, 0, 8);\n    var f = clamp((weeks - 2) \/ 10, 0, 1);\n    var intMax = 8;\n    if (lvl === 'leger') intMax = 4;\n    if (lvl === 'agressif') intMax = 12;\n    var leanRef = 15;\n    if (sex === 'F') leanRef = 23;\n    var leanPts = clamp((leanRef - bf) * 0.7, 0, 4);\n    var pts = clamp(wlPts + f * (intMax + leanPts), 0, 25);\n    var coef = Math.round(100 - pts);\n    \/\/ 3) sorties\n    var bmrAdapt = bmr * coef \/ 100;\n    var delta = bmr - bmrAdapt;\n    byId('rCoef').textContent = coef;\n    byId('coefBar').style.width = ((coef - 75) \/ 25 * 100) + '%';\n    var pill = byId('coefPill');\n    if (coef >= 90) { pill.className = 'coef-pill ok'; pill.textContent = T('Zone saine','Healthy zone'); }\n    else if (coef >= 85) { pill.className = 'coef-pill warn'; pill.textContent = T('Alerte l\u00e9g\u00e8re','Mild alert'); }\n    else { pill.className = 'coef-pill alert'; pill.textContent = T('Alerte forte','Strong alert'); }\n    byId('rBmrTheo').textContent = fmt(bmr);\n    byId('rBmrAdapt').textContent = fmt(bmrAdapt);\n    byId('rDelta').textContent = fmt(delta);\n    byId('rDeltaDay').textContent = fmt(delta * act);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (coef >= 97) {\n      title.textContent = T('Adaptation n\u00e9gligeable : continue','Negligible adaptation: keep going');\n      body.textContent = T('Ton corps suit sans freiner de fa\u00e7on notable. Garde ton rythme, p\u00e8se-toi r\u00e9guli\u00e8rement et recalcule ta cible \u00e0 chaque pes\u00e9e : c\\u2019est tout ce qu\\u2019il faut \u00e0 ce stade.','Your body keeps up without noticeably slowing down. Keep your pace, weigh yourself regularly and recalculate your target at every weigh-in: that is all it takes at this stage.');\n    } else if (coef >= 90) {\n      title.textContent = T('Adaptation l\u00e9g\u00e8re : surveille','Mild adaptation: keep an eye on it');\n      body.textContent = T('Le freinage d\u00e9marre, sans gravit\u00e9. Garde les prot\u00e9ines hautes, surveille tes pas quotidiens (le NEAT baisse sans pr\u00e9venir) et place un refeed ponctuel si la faim monte. Recalcule ta cible sur ton poids actuel, pas sur celui du premier jour.','The slowdown is starting, nothing serious. Keep protein high, watch your daily steps (NEAT drops without warning) and place an occasional refeed if hunger climbs. Recalculate your target on your current weight, not on day one\\u2019s.');\n    } else if (coef >= 85) {\n      title.textContent = T('Adaptation mod\u00e9r\u00e9e : pense au diet break','Moderate adaptation: consider a diet break');\n      body.textContent = T('Le freinage p\u00e8se sur ta perte. Envisage un diet break de 1 \u00e0 2 semaines \u00e0 maintenance pour laisser leptine et NEAT remonter, puis reprends le d\u00e9ficit sur un TDEE recalcul\u00e9. Re-mesure aussi ton bodyfat : ta cible doit suivre ta composition r\u00e9elle.','The slowdown is weighing on your loss. Consider a 1 to 2 week diet break at maintenance to let leptin and NEAT recover, then resume the deficit on a recalculated TDEE. Re-measure your body fat too: your target must follow your actual composition.');\n    } else {\n      title.textContent = T('Adaptation forte : remonte les calories','Strong adaptation: bring calories back up');\n      body.textContent = T('\u00c0 ce niveau, couper davantage est contre-productif. Remonte progressivement les calories vers maintenance (100 \u00e0 150 kcal de plus par semaine), reconstruis tes pas quotidiens, garde l\\u2019entra\u00eenement en force, et ne reprends un d\u00e9ficit qu\\u2019une fois le coefficient remont\u00e9.','At this level, cutting further is counterproductive. Gradually bring calories back up toward maintenance (100 to 150 kcal more per week), rebuild your daily steps, keep strength training, and only resume a deficit once the coefficient has recovered.');\n    }\n    var gn = byId('gainNote');\n    if (wPrev > 0) {\n      if (wPrev <= w) { gn.style.display = 'block'; } else { gn.style.display = 'none'; }\n    } else { gn.style.display = 'none'; }\n  }\n  ['cAge','cWeight','cWeightPrev','cWeeks','cLevel','cBf','cAct'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n})();\n<\/script>\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-draft -->\n\n<!-- lean-mesh-v14 -->\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;\">Read also<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><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;\">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 calculator with breakdown of the 4 metabolic components.<\/span><\/a><\/li><li><a href=\"\/en\/calcul-metabolisme-de-base\/\" 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burn: the complete guide <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR on actual body fat, NEAT from steps, EAT per session, TEF from macros, adaptation.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; Calculateur d&rsquo;adaptation m\u00e9tabolique Calculateur &middot; Premi\u00e8re mondiale Calculateur d&rsquo;adaptation m\u00e9tabolique : ton m\u00e9tabolisme a-t-il ralenti ? et de combien, en kcal\/jour Apr\u00e8s des semaines de d\u00e9ficit, ton corps freine. Ton BMR tourne sous sa valeur th\u00e9orique : 5 \u00e0 25&nbsp;% selon les \u00e9tudes. Estime ici ton coefficient d&rsquo;adaptation (convention 100&rarr;0&nbsp;%), ton [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1780,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1778","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>Metabolic Adaptation Calculator: measure your real BMR<\/title>\n<meta name=\"description\" content=\"First online metabolic adaptation calculator: a coefficient on your BMR (100 to 0 % convention), your adapted BMR in kcal\/day, and when to take a diet break.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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