{"id":1961,"date":"2026-08-25T12:00:26","date_gmt":"2026-08-25T12:00:26","guid":{"rendered":"https:\/\/lean-app.com\/?p=1961"},"modified":"2026-08-25T13:43:32","modified_gmt":"2026-08-25T13:43:32","slug":"calculateurs","status":"publish","type":"post","link":"https:\/\/lean-app.com\/en\/calculateurs\/","title":{"rendered":"Calculateurs nutrition et fitness gratuits : TDEE, masse grasse, prot\u00e9ines"},"content":{"rendered":"<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\"@type\": \"CollectionPage\", \"@id\": \"https:\/\/lean-app.com\/calculateurs\/#page\",\n     \"name\": \"Calculateurs nutrition et fitness Lean\",\n     \"description\": \"Tous les calculateurs Lean, gratuits et fond\u00e9s sur des mesures : masse grasse, m\u00e9tabolisme de base, NEAT, TDEE, d\u00e9ficit, prot\u00e9ines, adaptation m\u00e9tabolique.\",\n     \"inLanguage\": \"fr-FR\", \"url\": 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18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .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\/* === Hub calculateurs === *\/\n#lvm-shell .tool-grid{display:grid;grid-template-columns:1fr 1fr;gap:16px;margin:34px 0}\n#lvm-shell .tool-card{display:flex;flex-direction:column;background:var(--paper);border:1px solid var(--rule-soft);border-radius:18px;padding:24px 24px 20px;text-decoration:none;transition:transform .15s, box-shadow .15s}\n#lvm-shell .tool-card:hover{transform:translateY(-3px);box-shadow:0 14px 34px rgba(20,20,40,0.08)}\n#lvm-shell .tool-card .step{font-family:var(--font-mono);font-size:11px;font-weight:600;letter-spacing:.08em;text-transform:uppercase;color:var(--pink);margin-bottom:10px}\n#lvm-shell .tool-card h3{font-family:var(--font-display);font-size:21px;font-weight:600;letter-spacing:-.015em;color:var(--ink);margin:0 0 8px}\n#lvm-shell .tool-card p{font-size:14.5px;line-height:1.6;color:var(--muted);margin:0 0 14px;flex:1}\n#lvm-shell .tool-card .go{font-size:14px;font-weight:600;color:var(--pink)}\n#lvm-shell .parcours{background:var(--paper);border-left:4px solid var(--pink);border-radius:0 16px 16px 0;padding:24px 26px;margin:34px 0}\n#lvm-shell .parcours h3{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 10px}\n#lvm-shell .parcours p{font-size:15px;color:var(--muted);line-height:1.7;margin:0}\n@media (max-width:640px){\n  #lvm-shell .tool-grid{grid-template-columns:1fr}\n  #lvm-shell .cta-band{flex-direction:column;align-items:flex-start}\n  #lvm-shell .cta-band .l{min-width:100%;flex:none}\n}\n<\/style>\n\n<style id=\"lvm-collision-reset\">\nbody.postid-1961 #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-1961 #lvm-shell .wrap,\nbody.postid-1961 #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-1961 #lvm-shell .wrap,\n  body.postid-1961 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1961 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1961 #lvm-shell *{max-width:100%}\nbody.postid-1961 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1961 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n@media (max-width:760px){\n  body.postid-1961 #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-1961 #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-1961 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1961 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1961 #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}\n<\/style>\n<div id=\"lvm-shell\">\n<div class=\"progress\" aria-hidden=\"true\"><i id=\"progBar\"><\/i><\/div>\n\n<header class=\"nav\">\n  <div class=\"nav-row\">\n    <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/en\/\" aria-label=\"Lean home\">\n      <img 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>Lean<\/span>\n    <\/a>\n    <span class=\"nav-spacer\"><\/span>\n    <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/en\/tdee-calculator\/\">TDEE Calculator<\/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=etude-off\" target=\"_blank\" rel=\"noopener\" aria-label=\"Download on the App Store\">\n        <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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=etude-off\" target=\"_blank\" rel=\"noopener\" aria-label=\"Available on Google Play\">\n        <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n      <\/a>\n    <\/div>\n  <\/div>\n<\/header>\n\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; Calculators<\/div>\n  <div class=\"eyebrow\">Free tools &middot; Measurement-based<\/div>\n  <h1 id=\"title\">The Lean calculators.\n    <span class=\"alt\">Your expenditure and your needs, computed from measurements. Zero checkboxes.<\/span>\n  <\/h1>\n  <p class=\"dek\">Eight free calculators with transparent, sourced formulas, built on a single principle: you are never asked to guess your &laquo;&nbsp;activity level&nbsp;&raquo; in a menu. Your body is measured: body fat, steps, macros. Every tool starts there.<\/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=\"26\" height=\"26\" loading=\"lazy\" decoding=\"async\" \/>\n    <span>By <strong>The Lean Team<\/strong> &middot; updated August 26, 2026<\/span>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"s1\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">The path<\/span><\/div>\n  <h2 id=\"s1\">In which order to use them<\/h2>\n  <div class=\"parcours\">\n    <h3>The logic in one sentence<\/h3>\n    <p>First measure your composition (body fat \u2192 lean mass), derive your expenditure (BMR \u2192 NEAT \u2192 TDEE), set your goal (deficit), feed it (protein), and watch your body's counterattack (metabolic adaptation). Each calculator feeds the next: the cards follow this order.<\/p>\n  <\/div>\n\n  <div class=\"tool-grid\">\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-masse-grasse\/\">\n    <div class=\"step\">Step 1 &middot; Measure<\/div>\n    <h3>Body fat calculator<\/h3>\n    <p>Your body fat percentage with a tape measure (validated US Navy method), your lean mass and your real BMR. The measurement that unlocks everything else.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calcul-metabolisme-de-base\/\">\n    <div class=\"step\">Step 2 &middot; The base<\/div>\n    <h3>Basal metabolic rate calculator<\/h3>\n    <p>Your BMR on your lean mass, not a weight-based population formula. The foundation of your calorie budget.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-neat\/\">\n    <div class=\"step\">Step 3 &middot; Your steps<\/div>\n    <h3>NEAT calculator<\/h3>\n    <p>How much your steps really burn, adjusted to your weight and stride. The most variable brick of your expenditure, finally quantified.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-tdee\/\">\n    <div class=\"step\">Step 4 &middot; The synthesis<\/div>\n    <h3>Full TDEE calculator<\/h3>\n    <p>Your total expenditure, brick by brick: BMR + NEAT + EAT + TEF, on your real body fat. The number that steers everything.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-deficit-calorique\/\">\n    <div class=\"step\">Step 5 &middot; The goal<\/div>\n    <h3>Calorie deficit calculator<\/h3>\n    <p>Your kcal target to cut without breaking your metabolism: reasonable deficit, loss projection, guardrails.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-proteines\/\">\n    <div class=\"step\">Step 6 &middot; Macros<\/div>\n    <h3>Protein calculator<\/h3>\n    <p>Your grams per day on your lean mass by goal, split per meal, with concrete equivalents.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-macros\/\">\n    <div class=\"step\">Step 6 bis \u00b7 The split<\/div>\n    <h3>Macro calculator<\/h3>\n    <p>The overview: protein, carbs and fat in grams, split in the right order on your real expenditure.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"\/en\/calculateur-adaptation-metabolique\/\">\n    <div class=\"step\">Step 7 &middot; The follow-up<\/div>\n    <h3>Metabolic adaptation calculator<\/h3>\n    <p>Has your metabolism slowed during your diet, and by how much? The 100 to 0% coefficient your plateau calls for.<\/p>\n    <div class=\"go\">Open the calculator &rarr;<\/div>\n  <\/a>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"s2\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">Further reading<\/span><\/div>\n  <h2 id=\"s2\">The theory behind the tools<\/h2>\n  <p>Each calculator applies the full expenditure breakdown: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>, with metabolic adaptation as the 5th brick modulating BMR (100\u21920\u00a0% convention). To understand each brick: the guide <a href=\"\/en\/depense-energetique-totale-v2\/\">total daily energy expenditure<\/a>, the pillar <a href=\"\/en\/metabolisme-de-base\/\">Basal Metabolic Rate (BMR).<\/a>, and our <a href=\"\/en\/etude-base-donnees-calories\/\">study on calorie database reliability<\/a> (857,655 products analyzed).<\/p>\n  <p>And if you would rather have all of this measured automatically: that is exactly what the app does. BodyScan AI for body fat, native pedometer for NEAT, macros counted with every logged meal, adaptation tracked continuously.<\/p>\n  <div class=\"cta-band rev\">\n    <div class=\"l\">Get Lean, stay Lean: the same calculations, measured continuously instead of estimated once.<\/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=etude-off?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=hub-calculateurs\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=hub-calculateurs\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n    <\/div>\n  <\/div>\n<\/section>\n\n<\/main>\n\n<footer>\n  <div class=\"wrap\">\n    <div class=\"row\">\n      <div>\n        <div class=\"kicker\">Lean &middot; lean-app.com<\/div>\n        <p>Page updated August 26, 2026. Updated regularly with every new calculator published. Lean is available on iOS and Android.<\/p>\n      <\/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=etude-off\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n        <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/footer>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var bar = document.getElementById('progBar');\n  function up(){\n    var h = document.documentElement;\n    var sc = (h.scrollTop)\/Math.max(1,(h.scrollHeight - h.clientHeight));\n    bar.style.transform = 'scaleX(' + Math.max(0,Math.min(1,sc)) + ')';\n  }\n  document.addEventListener('scroll', up, {passive:true});\n  up();\n})();\n\n(function(){\n  if (!('IntersectionObserver' in window)) {\n    document.querySelectorAll('.rev').forEach(function(n){n.classList.add('on')});\n    return;\n  }\n  var obs = new IntersectionObserver(function(entries){\n    entries.forEach(function(e){\n      if (e.isIntersecting) { e.target.classList.add('on'); obs.unobserve(e.target); }\n    });\n  }, {threshold:0.12});\n  document.querySelectorAll('.rev').forEach(function(n){ obs.observe(n); });\n})();\n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Lean Calculateur TDEE Accueil &nbsp;\/&nbsp; Calculateurs Outils gratuits &middot; Fond\u00e9s sur des mesures Les calculateurs Lean. Ta d\u00e9pense et tes besoins, calcul\u00e9s sur des mesures. Z\u00e9ro case \u00e0 cocher. Huit calculateurs gratuits, \u00e0 formules transparentes et sourc\u00e9es, construits sur un principe unique : on ne te demande jamais de deviner ton \u00ab\u00a0niveau d&rsquo;activit\u00e9\u00a0\u00bb dans un [&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-1961","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>Calculateurs nutrition et fitness gratuits : TDEE, masse grasse, prot\u00e9ines - 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\/calculateurs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculateurs nutrition et fitness gratuits : TDEE, masse grasse, prot\u00e9ines - Lean\" \/>\n<meta property=\"og:description\" content=\"Lean Calculateur TDEE Accueil &nbsp;\/&nbsp; Calculateurs Outils gratuits &middot; Fond\u00e9s sur des mesures Les calculateurs Lean. 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