{"id":1623,"date":"2026-05-27T10:56:57","date_gmt":"2026-05-27T10:56:57","guid":{"rendered":"https:\/\/lean-app.com\/depense-energetique-totale-v2\/"},"modified":"2026-08-20T12:34:52","modified_gmt":"2026-08-20T12:34:52","slug":"depense-energetique-totale-v2","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/","title":{"rendered":"D\u00e9pense \u00c9nerg\u00e9tique Totale (TDEE) : guide complet pour une s\u00e8che r\u00e9ussie"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px}\n#lvm-shell .calc-card.lean{border-left:4px solid var(--pink);background:linear-gradient(90deg,var(--pink-soft),#fff 30%)}\n#lvm-shell .calc-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-card .formula{font-size:13px;color:var(--dim);margin-top:2px}\n#lvm-shell .calc-card .result{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.025em;margin-top:8px;color:var(--ink);line-height:1}\n#lvm-shell .calc-card .result .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-card.lean .result{color:var(--pink)}\n#lvm-shell .calc-delta{margin-top:10px;padding:12px 14px;background:#fff;border:1px dashed var(--pink);border-radius:10px;font-size:14px;color:var(--ink)}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* Comparator cards (3 formulas pros\/cons) *\/\n#lvm-shell .compar-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:24px 0}\n#lvm-shell .compar-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px}\n#lvm-shell .compar-card.lean{border-left:4px solid var(--pink)}\n#lvm-shell .compar-card h4{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .compar-card .year{font-size:12px;color:var(--muted);font-family:var(--font-mono);margin-bottom:14px;letter-spacing:.04em}\n#lvm-shell .compar-card .desc{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 12px}\n#lvm-shell .compar-card .pros,#lvm-shell .compar-card .cons{margin:6px 0;font-size:13px;line-height:1.5}\n#lvm-shell .compar-card .pros{color:var(--green)}\n#lvm-shell .compar-card .cons{color:var(--red)}\n#lvm-shell .compar-card .pros b,#lvm-shell .compar-card .cons b{display:inline-block;width:18px}\n\n\/* Pyramide section *\/\n#lvm-shell .pyramide-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .pyramide-illust img{width:100%;border-radius:18px;box-shadow:0 12px 32px rgba(20,20,40,.12)}\n#lvm-shell .pyramide-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .pyramide-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\u2212\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources 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a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles *\/\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\n  body.postid-1623 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1623 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1623 #lvm-shell *{max-width:100%}\nbody.postid-1623 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1623 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1623 #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-1623 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === CTA BANDS MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1623 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1623 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1623 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1623 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1623 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1623 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1623 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1623 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1623 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST === *\/\nbody.postid-1623 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important}\n}\n\n\/* Fix CompressX picture wrappers *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}\n<\/style>\n\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/es\/\"><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\/es\/\">Inicio<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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\/es\/\">Inicio<\/a> &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale<\/div>\n  <div class=\"eyebrow\">Pilier &middot; Science du m&eacute;tabolisme<\/div>\n  <h1 id=\"title\">D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE).\n    <span class=\"alt\">Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che.<\/span>\n  <\/h1>\n  <p class=\"dek\">Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. Voici pourquoi, et comment Lean le calcule juste.<\/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>L&rsquo;&eacute;quipe Lean<\/strong> &middot; Lecture 13&nbsp;min &middot; Mis &agrave; jour 27 mai 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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\">T&eacute;l&eacute;chargement gratuit<\/span>\n  <\/div>\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Le TDEE (Total Daily Energy Expenditure) est ta d\u00e9pense calorique totale : tout ce que ton corps br\u00fble en une journ\u00e9e. Quatre composants s&rsquo;additionnent : BMR + NEAT + EAT + TEF. Si l&rsquo;un d&rsquo;eux est faux, ton objectif calorique est faux. Et la plupart des apps se trompent sur au moins deux d&rsquo;entre eux.\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>D&eacute;mo interactive<\/small>Touchez l&rsquo;&eacute;cran pour explorer l&rsquo;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>D&eacute;mo interactive<\/small>Touchez l&rsquo;&eacute;cran<br>para explorar la aplicaci\u00f3n<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Aper&ccedil;u de l&rsquo;application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Volver\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Vista Lean, pesta\u00f1a Gasto\"><\/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=\"Detalle BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Pesta\u00f1a Balance\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Pesta\u00f1a Calor\u00edas\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Pesta\u00f1a Gasto\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Pesta\u00f1a Estrategia\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l&rsquo;app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Balance<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calor\u00edas<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">D&eacute;pense<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strat&eacute;gie<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">R&eacute;ponse rapide<\/div>\n    <p>Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale&nbsp;: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Le BMR est la fondation (57&ndash;75&nbsp;% du TDEE), calcul&eacute; sur la masse maigre r&eacute;elle. Le NEAT (pas + activit&eacute;), l&rsquo;EAT (sport), le TEF (digestion) s&rsquo;ajoutent. L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute; (coefficient multiplicateur, jamais additionn&eacute;e). Lean est la <b>premi&egrave;re app<\/b> &agrave; calculer les 5 composants avec pr&eacute;cision. <a href=\"\/es\/calculateur-tdee\/\" style=\"color:var(--pink);text-decoration:underline\">Tu veux ton chiffre direct&nbsp;? Utilise le calculateur TDEE.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; D&eacute;finition<\/span>Le TDEE, somme de 4 composantes<\/h2>\n<div class=\"body\">\n<p>El <b>TDEE (Total Daily Energy Expenditure)<\/b>, ou d&eacute;pense &eacute;nerg&eacute;tique totale, est l&rsquo;&eacute;nergie que ton corps br&ucirc;le en une journ&eacute;e compl&egrave;te. Pas seulement au repos : tout, de ton r&eacute;veil &agrave; ton endormissement, de ta s&eacute;ance au march&eacute; du matin. Le TDEE est la seule mesure qui permette de calculer un d&eacute;ficit calorique r&eacute;el et donc de g&eacute;rer ton objectif corporel.<\/p>\n<p>Il se d&eacute;compose en quatre briques qui s&rsquo;additionnent&nbsp;:<\/p>\n<\/div>\n<div class=\"statement\" style=\"margin:28px 0\"><p><b style=\"color:var(--pink);font-variant-numeric:tabular-nums\">TDEE = BMR + NEAT + EAT + TEF<\/b><\/p><\/div>\n<div class=\"body\">\n<p>L&rsquo;<b>adaptation m&eacute;tabolique<\/b> vient en plus comme <b>coefficient multiplicateur du BMR<\/b> en d&eacute;ficit calorique prolong&eacute;. Convention Lean&nbsp;: 100&nbsp;% = optimal, 90&nbsp;% = 10&nbsp;% d&rsquo;adaptation (BMR baiss&eacute; de 10&nbsp;%). Elle n&rsquo;entre <b>pas<\/b> dans la somme TDEE : elle module le BMR avant que celui-ci entre dans la somme.<\/p>\n<p>Ce calcul semble simple. En pratique, 99&nbsp;% des apps le ratent sur au moins deux composants. Voici o&ugrave; et pourquoi.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Liens rapides&nbsp;: <a href=\"\/es\/calcul-metabolisme-de-base\/\">Calculateur BMR<\/a> &middot; <a href=\"\/es\/neat-depense-non-sportive\/\">NEAT (pas)<\/a> &middot; <a href=\"\/es\/eat\/\">EAT (sport)<\/a> &middot; <a href=\"\/es\/effet-thermique-des-aliments\/\">TEF (digestion)<\/a> &middot; <a href=\"\/es\/metabolisme-de-base\/\">Pilier BMR complet<\/a>\n<\/div>\n<!-- Diagramme circulaire TDEE ID 876 -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/diagramme-circulaire-composants-tdee-bmr-neat-eat-tef-1024x680.png\" alt=\"Diagramme circulaire TDEE : BMR 57%, NEAT 27%, EAT 6%, TEF 10%\" width=\"1024\" height=\"680\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">R&eacute;partition typique du TDEE : le BMR repr&eacute;sente 57&nbsp;% de la d&eacute;pense totale.<\/p>\n<\/div>\n\n<!-- balance-charts-block -->\n<script data-wpmeteor-nooptimize=\"true\" src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js@4.4.4\/dist\/chart.umd.min.js\"><\/script>\n<div id=\"balance-charts\">\n<style>\n#balance-charts{margin:0 0 48px}\n#balance-charts .bc-scenario{text-align:center;margin:0 0 12px}\n#balance-charts .bc-eq{font-size:22px;font-weight:800;letter-spacing:-0.5px;line-height:1.1;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif}\n#balance-charts .bc-eq.deficit{color:#FF2D6E}\n#balance-charts .bc-eq.surplus{color:#27AE60}\n#balance-charts .bc-eq.maint{color:#6E6E73}\n#balance-charts .bc-desc{font-size:12px;color:#8E8E93;margin-top:5px;font-style:italic;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif}\n#balance-charts 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L=((document.documentElement.lang||'').toLowerCase().startsWith('en')||location.pathname.startsWith('\/en\/'))?'en':'fr';\nfunction T(f,e){return L==='en'?e:f;}\ndocument.querySelector('.bc-t1').textContent=T('Apports < TDEE','Intake < TDEE');\ndocument.querySelector('.bc-s1').textContent=T('Tu br\u00fbles plus que tu manges \u2014 perte de gras','You burn more than you eat \u2014 fat loss');\ndocument.querySelector('.bc-t2').textContent=T('Apports > TDEE','Intake > TDEE');\ndocument.querySelector('.bc-s2').textContent=T('Tu manges plus que tu br\u00fbles \u2014 prise de masse','You eat more than you burn \u2014 mass gain');\ndocument.querySelector('.bc-t3').textContent=T('Apports \u2248 TDEE','Intake \u2248 TDEE');\ndocument.querySelector('.bc-s3').textContent=T('Tu manges ce que tu br\u00fbles \u2014 poids stable','You eat what you burn \u2014 weight stable');\n\nvar days=T(['Lun','Mar','Mer','Jeu','Ven','Sam','Dim'],['Mon','Tue','Wed','Thu','Fri','Sat','Sun']);\nvar tdee=[2180,2310,2200,2270,2160,2300,2190];\n\nvar gradPlugin={id:'bc-grad',afterUpdate:function(chart){var ca=chart.chartArea;if(!ca)return;chart.data.datasets.forEach(function(ds){if(ds._isFill){var g=chart.ctx.createLinearGradient(0,ca.top,0,ca.bottom);g.addColorStop(0,'rgba(249,97,145,0.32)');g.addColorStop(0.38,'rgba(249,97,145,0.08)');g.addColorStop(0.70,'rgba(249,97,145,0)');ds.backgroundColor=g;}if(ds._isBar){var gb=chart.ctx.createLinearGradient(0,ca.top,0,ca.bottom);gb.addColorStop(0,'rgba(100,142,230,0.80)');gb.addColorStop(1,'rgba(100,142,230,0.20)');ds.backgroundColor=gb;}});}};\n\nfunction mkChart(id,bars,yMax){\n  var c=document.getElementById(id);if(!c)return;\n  new Chart(c,{\n    data:{labels:days,datasets:[\n      {type:'line',label:'_fill',data:tdee,borderWidth:0,pointRadius:0,tension:0.42,fill:'origin',backgroundColor:'rgba(249,97,145,0.22)',_isFill:true,order:3},\n      {type:'bar',label:T('Alimentation','Food intake'),data:bars,backgroundColor:'rgba(100,142,230,0.65)',_isBar:true,borderWidth:0,borderRadius:{topLeft:5,topRight:5,bottomLeft:0,bottomRight:0},barPercentage:0.60,categoryPercentage:0.78,order:2},\n      {type:'line',label:'TDEE',data:tdee,borderColor:'#F96191',borderWidth:3,pointRadius:7,pointBackgroundColor:'#FAF0E6',pointBorderColor:'#F96191',pointBorderWidth:2.5,tension:0.42,fill:false,order:1}\n    ]},\n    options:{responsive:true,maintainAspectRatio:false,\n      plugins:{\n        legend:{display:true,position:'top',align:'center',labels:{color:'#6E6E73',font:{size:11,family:\"-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif\"},boxWidth:22,padding:10,filter:function(i){return i.text!=='_fill';},generateLabels:function(chart){return chart.data.datasets.filter(function(ds){return ds.label!=='_fill';}).map(function(ds){var 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mkChart('bc-surplus',[2540,2620,2570,2600,2550,2640,2520],2780);\n  \/* maint: barres collees TDEE +\/- 60 *\/\n  mkChart('bc-maint',  [2195,2280,2170,2310,2180,2260,2205],2450);\n}\ninit();\n})();\n<\/script>\n<\/div>\n<!-- \/balance-charts-block -->\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Pourquoi les apps &eacute;chouent<\/span>Mifflin-St Jeor sans bodyfat, NEAT estim&eacute;, EAT moyen<\/h2>\n<div class=\"body\">\n<p>La plupart des apps de nutrition calculent le TDEE via un <b>multiplicateur d&rsquo;activit&eacute;<\/b> appliqu&eacute; au BMR (s&eacute;dentaire &times;1,2, mod&eacute;r&eacute;ment actif &times;1,55, etc.). C&rsquo;est une approximation grossi&egrave;re qui accumule trois erreurs structurelles&nbsp;:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>Erreur BMR<\/b> : Harris-Benedict 1919 et Mifflin-St Jeor 1990 ignorent le bodyfat. &Agrave; 80&nbsp;kg, un sportif &agrave; 12&nbsp;% de masse grasse et un s&eacute;dentaire &agrave; 28&nbsp;% re&ccedil;oivent le m&ecirc;me chiffre (1&thinsp;780&nbsp;kcal chez Mifflin). L&rsquo;&eacute;cart r&eacute;el est de 275&nbsp;kcal.<\/li>\n  <li><b>Erreur NEAT<\/b> : le multiplicateur d&rsquo;activit&eacute; ne fait pas la diff&eacute;rence entre un bureau-situ&eacute; qui fait 2&thinsp;000 pas\/jour et un prof de gym &agrave; 18&thinsp;000 pas. Le NEAT peut varier de 300 &agrave; 2&thinsp;000&nbsp;kcal selon le mode de vie.<\/li>\n  <li><b>Erreur EAT<\/b> : les montres connect&eacute;es surestiment les calories br&ucirc;l&eacute;es jusqu&rsquo;&agrave; 2&times; selon le type d&rsquo;activit&eacute; (Lee 2020). Une app qui reprend ces valeurs sans correction int&egrave;gre le biais.<\/li>\n<\/ul>\n<p>R&eacute;sultat&nbsp;: un objectif calorique \u00ab\u00a0d&eacute;ficit 500&nbsp;kcal\u00a0\u00bb peut en r&eacute;alit&eacute; &ecirc;tre un d&eacute;ficit de 200&nbsp;kcal ou un surplus de 100&nbsp;kcal. Impossible de savoir sans mesurer les 4 composantes s&eacute;par&eacute;ment.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean calcule les 4 composantes s&eacute;par&eacute;ment. T&eacute;l&eacute;chargement gratuit, essai 7 jours sur l&rsquo;annuel.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">04 &middot; BMR<\/span>La fondation : masse maigre r&eacute;elle via BodyScan IA<\/h2>\n<div class=\"body\">\n<p>El <b>BMR (Basal Metabolic Rate)<\/b>, ou m&eacute;tabolisme de base, est l&rsquo;&eacute;nergie que ton corps br&ucirc;le au repos. Il repr&eacute;sente <b>57 &agrave; 75&nbsp;%<\/b> du TDEE selon le niveau d&rsquo;activit&eacute;. C&rsquo;est le poste le plus lourd, donc le plus critique &agrave; calculer juste.<\/p>\n<p>Le probl&egrave;me des formules classiques est simple&nbsp;: elles calculent le BMR &agrave; partir du poids, de la taille, de l&rsquo;&acirc;ge et du sexe, sans toucher au bodyfat. Or le muscle br&ucirc;le 3&times; plus que la graisse au repos (environ 13&nbsp;kcal\/kg vs 4&nbsp;kcal\/kg). Deux hommes de 80&nbsp;kg avec des bodyfats de 12&nbsp;% et 28&nbsp;% ont un &eacute;cart de BMR de l&rsquo;ordre de <b>275&nbsp;kcal\/jour<\/b>, soit plus de 10&thinsp;000&nbsp;kcal sur 90 jours de s&egrave;che.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/resultat-bodyfat-ia-homme-lean-app-1-514x1024.png\" alt=\"R&eacute;sultat bodyfat IA homme Lean, taux 11%\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>BodyScan IA<\/b> : bodyfat 11&nbsp;%, pr&eacute;cision 2 points. Photo, 5 secondes.<\/p>\n<\/div>\n<div class=\"body\">\n<p>Lean r&eacute;sout ce probl&egrave;me via le <b>BodyScan IA<\/b>&nbsp;: une photo de face en 5 secondes donne le bodyfat &agrave; &plusmn;2&nbsp;% pr&egrave;s. Lean en d&eacute;duit la masse maigre, puis applique son <b>mod&egrave;le propri&eacute;taire brevet&eacute;<\/b> pour calculer le BMR sur cette masse maigre r&eacute;elle. Pas Harris-Benedict 1919, pas Mifflin-St Jeor 1990&nbsp;: un mod&egrave;le qui apprend de ta donn&eacute;e, recalibr&eacute; &agrave; chaque pesante et chaque BodyScan.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Tu veux comparer les formules sur tes chiffres&nbsp;? <a href=\"\/es\/calcul-metabolisme-de-base\/\">Calculadora de metabolismo basal<\/a> (3 formules compar&eacute;es en direct).\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">05 &middot; NEAT<\/span>Pas + activit&eacute; quotidienne hors sport<\/h2>\n<div class=\"body\">\n<p>El <b>NEAT (Non-Exercise Activity Thermogenesis)<\/b> est la d&eacute;pense &eacute;nerg&eacute;tique li&eacute;e &agrave; tout ce que tu fais hors sport&nbsp;: marcher, monter les escaliers, s&rsquo;agiter, cuisiner, faire le m&eacute;nage. C&rsquo;est le composant le plus <b>variable<\/b> du TDEE : il peut repr&eacute;senter de 300 &agrave; 2&thinsp;000&nbsp;kcal\/jour selon le mode de vie (Levine 2004).<\/p>\n<p>En moyenne, le NEAT repr&eacute;sente <b>27&nbsp;%<\/b> du TDEE chez les adultes actifs. C&rsquo;est le levier le plus puissant pour augmenter sa d&eacute;pense sans effort muscul&eacute; suppl&eacute;mentaire&nbsp;: 5&thinsp;000 pas de plus par jour = environ 200&nbsp;kcal de plus br&ucirc;l&eacute;es sans toucher au programme de sport.<\/p>\n<p>Lean mesure le NEAT via le <b>podom&egrave;tre int&eacute;gr&eacute;<\/b>&nbsp;: chaque pas compte, converti en kilocalories selon ta masse corporelle et ta vitesse estim&eacute;e. Pas un multiplicateur d&rsquo;activit&eacute; global&nbsp;: une mesure journali&egrave;re qui s&rsquo;additionne &agrave; ton TDEE en temps r&eacute;el.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"&Eacute;cran NEAT dans l&rsquo;application Lean, nombre de pas journalier\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>NEAT dans Lean<\/b> : pas journalier mesur&eacute;, converti en kcal au pas pr&egrave;s.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">06 &middot; EAT<\/span>S&eacute;ances d&rsquo;entra&icirc;nement, calcul MET<\/h2>\n<div class=\"body\">\n<p>L&rsquo;<b>EAT (Exercise Activity Thermogenesis)<\/b> est la d&eacute;pense calorique due aux s&eacute;ances de sport. Elle repr&eacute;sente en moyenne <b>6&nbsp;% du TDEE<\/b>, mais peut monter &agrave; 15&ndash;20&nbsp;% chez les sportifs avec 5 s&eacute;ances par semaine.<\/p>\n<p>Le probl&egrave;me classique&nbsp;: les montres connect&eacute;es surestiment l&rsquo;EAT jusqu&rsquo;&agrave; un facteur 2 selon le type d&rsquo;activit&eacute; (Lee 2020, 7 appareils mesur&eacute;s). Une app qui reprend les calories affich&eacute;es par l&rsquo;Apple Watch en musculation peut surestimer ton EAT de 300&nbsp;kcal sur une s&eacute;ance, soit un surplus cach&eacute; de 300&nbsp;kcal que tu ne vois pas.<\/p>\n<p>Lean calcule l&rsquo;EAT &agrave; partir du <b>MET (Metabolic Equivalent Task)<\/b>&nbsp;: un coefficient par type de sport, multipli&eacute; par ta masse corporelle et la dur&eacute;e de la s&eacute;ance. Tu enregistres le type et l&rsquo;intensit&eacute; de ta s&eacute;ance, Lean calcule la d&eacute;pense r&eacute;elle sans rependre les chiffres d&rsquo;une montre biais&eacute;e.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"S&eacute;ance musculation dans l&rsquo;app Lean, EAT calcul&eacute; en kcal\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>EAT dans Lean<\/b> : type de sport + intensit&eacute; &rarr; d&eacute;pense r&eacute;elle en kcal.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean additionne BMR + NEAT + EAT + TEF en temps r&eacute;el. T&eacute;l&eacute;chargement gratuit.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">07 &middot; TEF<\/span>Effet thermique des aliments, calcul&eacute; sur les macros<\/h2>\n<div class=\"body\">\n<p>El <b>TEF (Thermic Effect of Food)<\/b> est l&rsquo;&eacute;nergie d&eacute;pens&eacute;e pour digestion, absorption et m&eacute;tabolisation des aliments. Il repr&eacute;sente en moyenne <b>10&nbsp;% des calories ing&eacute;r&eacute;es<\/b>, mais varie fortement selon la composition en macronutriments&nbsp;:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:12px\">\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FA256C\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Prot&eacute;ines<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#FA256C\">20&ndash;30&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FFBD00\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Glucides<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">5&ndash;10&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #AB75EC\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Lipides<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#AB75EC\">0&ndash;3&nbsp;%<\/span>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p>Un repas riche en prot&eacute;ines br&ucirc;le davantage &agrave; la digestion qu&rsquo;un repas identique en kcal mais riche en lipides. Lean calcule le TEF automatiquement sur les <b>macros saisis<\/b> (prot&eacute;ines &times; 0,25 + glucides &times; 0,075 + lipides &times; 0,02), et l&rsquo;ajoute au TDEE live. Pas d&rsquo;approximation globale 10&nbsp;% : un calcul par repas.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans l&rsquo;application Lean, effet thermique des aliments par repas\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>TEF dans Lean<\/b> : calcul&eacute; sur les macros de chaque repas, pas une moyenne fixe.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">08 &middot; Adaptation m&eacute;tabolique<\/span>La 5e brique qui fausse tout sans mod&eacute;lisation<\/h2>\n<div class=\"body\">\n<p>L&rsquo;adaptation m&eacute;tabolique n&rsquo;entre pas dans la somme TDEE. C&rsquo;est un <b>coefficient multiplicateur du BMR<\/b> qui se d&eacute;clenche en d&eacute;ficit calorique prolong&eacute;. Ton corps r&eacute;duit son BMR pour compenser le d&eacute;ficit. Ce ph&eacute;nom&egrave;ne, document&eacute; par Hall (2008) et M&uuml;ller (2015), explique les plateaux de s&egrave;che.<\/p>\n<p>Convention Lean&nbsp;:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>100&nbsp;%<\/b> : pas d&rsquo;adaptation, BMR optimal<\/li>\n  <li><b>90 &agrave; 98&nbsp;%<\/b> : adaptation l&eacute;g&egrave;re &agrave; mod&eacute;r&eacute;e, BMR baiss&eacute; de 2 &agrave; 10&nbsp;%<\/li>\n  <li><b>Sous 90&nbsp;%<\/b> : retour &agrave; la maintenance recommand&eacute; (diet break ou semaine de maintenance)<\/li>\n<\/ul>\n<p>Sans mod&eacute;lisation de ce coefficient, ton TDEE \u00ab\u00a0calcul&eacute;\u00a0\u00bb devient de plus en plus optimiste au fil des semaines de d&eacute;ficit. Tu crois &ecirc;tre &agrave; &minus;500&nbsp;kcal, tu es en r&eacute;alit&eacute; &agrave; &minus;200&nbsp;kcal apr&egrave;s 6 semaines d&rsquo;adaptation. Lean est la <b>premi&egrave;re app au monde<\/b> &agrave; mod&eacute;liser ce coefficient en temps r&eacute;el.<\/p>\n<\/div>\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/graphique-adaptation-metabolique-tdee-reelle-calculee-1024x558.jpeg\" alt=\"Graphique adaptation m&eacute;tabolique : TDEE r&eacute;elle vs TDEE calcul&eacute;e sur une s&egrave;che longue\" width=\"1024\" height=\"558\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">TDEE r&eacute;elle (mesur&eacute;e) vs TDEE calcul&eacute;e sans adaptation. L&rsquo;&eacute;cart se creuse apr&egrave;s 4 &agrave; 6 semaines de d&eacute;ficit.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Lean est la <b>premi&egrave;re app au monde<\/b> &agrave; mod&eacute;liser l&rsquo;adaptation m&eacute;tabolique en temps r&eacute;el. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\">T&eacute;l&eacute;charger Lean<\/a>.\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">09 &middot; BodyScan IA<\/span>Pourquoi le bodyfat change tout<\/h2>\n<div class=\"body\">\n<p>Le bodyfat est la variable cach\u00e9e de toute l&rsquo;&eacute;quation TDEE. Sans lui, le BMR est une moyenne statistique. Avec, c&rsquo;est le tien. Lean mesure le bodyfat via le <b>BodyScan IA<\/b>&nbsp;: une photo de face, 5 secondes de traitement, pr&eacute;cision de l&rsquo;ordre de 2 points de bodyfat. Aucun appareil externe, aucune s&eacute;ance DEXA.<\/p>\n<p><b>Pourquoi c&rsquo;est critique pour le TDEE&nbsp;:<\/b><\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li>Le BMR calcul&eacute; sur masse maigre r&eacute;elle &lt; Harris-Benedict ou Mifflin-St Jeor quand le bodyfat est &eacute;lev&eacute;. L&rsquo;&eacute;cart peut atteindre 183&nbsp;kcal\/jour sur un profil s&eacute;dentaire 28&nbsp;% bf.<\/li>\n  <li>En sens inverse, le BMR Lean est <b>sup&eacute;rieur<\/b> de 93&nbsp;kcal\/jour sur un sportif &agrave; 12&nbsp;% bf, parce que Mifflin sous-estime la masse musculaire.<\/li>\n  <li>L&rsquo;adaptation m&eacute;tabolique se mod&eacute;lise sur le BMR r&eacute;el. Si le BMR de d&eacute;part est faux, le coefficient d&rsquo;adaptation est faux. Tout se propage.<\/li>\n<\/ul>\n<\/div>\n<div style=\"margin:32px auto;max-width:220px;text-align:center\">\n  <video src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/scan-corporel-bodyfat-ia-homme-lean-app.mp4\" autoplay muted loop playsinline style=\"width:100%;border-radius:18px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" aria-label=\"D&eacute;monstration BodyScan IA homme\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">BodyScan IA homme<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">10 &middot; Suivi TDEE dans Lean<\/span>Les 4 composantes en temps r&eacute;el<\/h2>\n<div class=\"body\">\n<p>L&rsquo;&eacute;cran \u00ab\u00a0D&eacute;pense\u00a0\u00bb de Lean affiche le TDEE live, d&eacute;compos&eacute; composante par composante. Tu vois o&ugrave; ta journ&eacute;e en est, quelle brique pris son poids, o&ugrave; tu peux agir. Lean ne te donne pas un chiffre fixe d&eacute;cid&eacute; en d&eacute;but de journ&eacute;e&nbsp;: il r&eacute;calcule en continu au fil de tes pas, de ta s&eacute;ance et de tes repas.<\/p>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:20px;max-width:420px;margin:36px auto\">\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div 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 style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" alt=\"Bilan journalier dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div 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 style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" alt=\"D&eacute;pense TDEE dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:14px;max-width:340px;margin:24px auto\">\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" alt=\"M&eacute;tabolisme de base dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"NEAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"EAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean calcule ton TDEE en temps r&eacute;el, composante par composante. T&eacute;l&eacute;chargement gratuit.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strat&eacute;gies<\/span>TDEE et objectif selon cut, bulk ou recomp<\/h2>\n<p>Une fois ton TDEE pr&eacute;cis connu, l&rsquo;application pratique est directe. Trois objectifs, trois leviers.<\/p>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>S&egrave;che (perte de gras)<\/h4>\n    <div class=\"meta\">Objectif : d&eacute;ficit mod&eacute;r&eacute;, pr&eacute;servation du muscle<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Apport cible<\/span><span class=\"v\">TDEE &minus; 20&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Adaptation &agrave; surveiller<\/span><span class=\"v\">5 &agrave; 15&nbsp;% du BMR<\/span><\/div>\n      <div class=\"rw lean\"><span>Recalibration Lean<\/span><span class=\"v\">Hebdomadaire (pes&eacute;e + BodyScan)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Le d&eacute;ficit affich&eacute; par MyFitnessPal sur Mifflin sans bodyfat peut &ecirc;tre faux de <b style=\"color:var(--pink)\">200 &agrave; 400&nbsp;kcal\/jour<\/b>. Outil&nbsp;: <a href=\"\/es\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">calculateur de d&eacute;ficit calorique<\/a>.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Bulk (prise de muscle)<\/h4>\n    <div class=\"meta\">Objectif : surplus contr&ocirc;l&eacute;, minimum de gain de gras<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Apport cible<\/span><span class=\"v\">TDEE + 10 &agrave; 15&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Risque sans TDEE pr&eacute;cis<\/span><span class=\"v\">Surplus excessif (gras inutile)<\/span><\/div>\n      <div class=\"rw lean\"><span>Recalibration Lean<\/span><span class=\"v\">Hebdomadaire (v&eacute;rification masse maigre)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Un bulk propre n&eacute;cessite de s&eacute;parer la masse maigre gagn&eacute;e de la masse grasse. Le BodyScan IA hebdomadaire de Lean le montre, sans imagerie m&eacute;dicale.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Maintenance \/ recomp<\/h4>\n    <div class=\"meta\">Objectif : composition s&rsquo;am&eacute;liore &agrave; poids stable<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Apport cible<\/span><span class=\"v\">TDEE &plusmn; 0<\/span><\/div>\n      <div class=\"rw\"><span>Suivi cl&eacute;<\/span><span class=\"v\">Bodyfat &darr;, masse maigre &uarr;<\/span><\/div>\n      <div class=\"rw lean\"><span>Recalibration Lean<\/span><span class=\"v\">Quotidienne, balance live<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">La recomposition corporelle ne se voit pas sur la balance. Elle se voit sur le bodyfat. Sans BodyScan, tu es aveugle.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean adapte ton objectif calorique &agrave; chaque objectif. T&eacute;l&eacute;chargement gratuit, essai 7 jours sur l&rsquo;annuel.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">12 &middot; La Pyramide<\/span>Pyramide de Progression Lean<\/h2>\n<div class=\"body\">\n<p>Dans la philosophie Lean, le TDEE n&rsquo;est pas le sommet du plan d&rsquo;attaque. La <b>Pir\u00e1mide de Progresi\u00f3n<\/b> hi&eacute;rarchise ce qui compte vraiment pour une s&egrave;che r&eacute;ussie&nbsp;: adh&eacute;rence &gt; objectif calorique (= TDEE pr&eacute;cis) &gt; pas \/ NEAT. Le TDEE est &agrave; l&rsquo;&eacute;tage 2 : si tu ne traces pas r&eacute;guli&egrave;rement, optimiser les macros au pourcent pr&egrave;s ne sert &agrave; rien.<\/p>\n<\/div>\n<div class=\"pyramid\" aria-label=\"Pyramide de Progression Lean\">\n  <div class=\"level l1\"><span>Adh&eacute;rence<\/span><span class=\"k\">Base<\/span><\/div>\n  <div class=\"level l2\"><span>Objectif calorique (TDEE pr&eacute;cis)<\/span><span class=\"k\">&Eacute;tage 2<\/span><\/div>\n  <div class=\"level l3\"><span>Pas \/ NEAT quotidien<\/span><span class=\"k\">&Eacute;tage 3<\/span><\/div>\n  <div class=\"level l4\"><span>Macronutriments<\/span><span class=\"k\">Sommet<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Ne pas br&ucirc;ler les &eacute;tapes. Un TDEE pr&eacute;cis sur bodyfat r&eacute;el, c&rsquo;est l&rsquo;&eacute;tage 2. Mais si tu ne traces pas r&eacute;guli&egrave;rement, les macros ne changent rien.<\/div>\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Tutoriels<\/span>Comment utiliser Lean pour ton TDEE<\/h2>\n<div class=\"body\">\n<p>Deux vid&eacute;os pour d&eacute;marrer concr&egrave;tement&nbsp;:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:flex;flex-direction:column;gap:20px\">\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"f6mZfW1sxqw\" data-t=\"COMMENT COMPTER SES CALORIES AVEC LEAN !\" aria-label=\"Lire la vid\u00e9o : COMMENT COMPTER SES CALORIES AVEC LEAN !\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/f6mZfW1sxqw\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Tutoriel complet : compter ses calories avec Lean, de A &agrave; Z.<\/p>\n  <\/div>\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"wtg6vKi-IhM\" data-t=\"Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" aria-label=\"Lire la vid\u00e9o : Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/wtg6vKi-IhM\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Comment doubler sa d&eacute;pense calorique en optimisant chaque composant du TDEE.<\/p>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">14 &middot; FAQ<\/span>Tout ce que tu te demandes sur le TDEE<\/h2>\n<details class=\"faq\"><summary>Qu&rsquo;est-ce que le TDEE ?<\/summary><div class=\"faq-body\"><p>Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale journali&egrave;re. Il regroupe les 4 composantes : BMR (m&eacute;tabolisme de base, 57&ndash;75&nbsp;% du TDEE), NEAT (pas et activit&eacute; hors sport), EAT (s&eacute;ances de sport), TEF (effet thermique des aliments). L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute;, sans entrer dans la somme.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Quelle est la formule du TDEE ?<\/summary><div class=\"faq-body\"><p>L&rsquo;&eacute;quation canonique : TDEE = BMR + NEAT + EAT + TEF. Le BMR est calcul&eacute; id&eacute;alement sur la masse maigre r&eacute;elle (bodyfat connu). L&rsquo;adaptation m&eacute;tabolique est un coefficient multiplicateur du BMR qui s&rsquo;applique en d&eacute;ficit prolong&eacute; (100&nbsp;% = optimal, 90&nbsp;% = 10&nbsp;% d&rsquo;adaptation), jamais additionn&eacute;e dans la somme.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Pourquoi mon TDEE calcul&eacute; est-il diff&eacute;rent du r&eacute;el ?<\/summary><div class=\"faq-body\"><p>Trois raisons principales. Premi&egrave;rement : le BMR est calcul&eacute; sans bodyfat (Harris-Benedict ou Mifflin-St Jeor), erreur 200 &agrave; 500 kcal\/jour sur les profils hors norme. Deuxi&egrave;mement : le NEAT est estim&eacute; par un multiplicateur global, pas mesur&eacute; au pas. Troisi&egrave;mement : l&rsquo;EAT est pris depuis une montre connect&eacute;e biais&eacute;e jusqu&rsquo;&agrave; 2&times; (Lee 2020). L&rsquo;adaptation m&eacute;tabolique non mod&eacute;lis&eacute;e aggrave encore l&rsquo;&eacute;cart au fil des semaines.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Quelle part du TDEE repr&eacute;sente le BMR ?<\/summary><div class=\"faq-body\"><p>En moyenne, le BMR repr&eacute;sente 57 &agrave; 75&nbsp;% du TDEE selon le niveau d&rsquo;activit&eacute;. Plus tu es actif, plus la part du NEAT et de l&rsquo;EAT augmente, donc plus la part relative du BMR diminue. Mais c&rsquo;est toujours le composant le plus lourd&nbsp;: une erreur de 10&nbsp;% sur le BMR se propage directement sur l&rsquo;objectif calorique.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Comment augmenter son TDEE sans sport suppl&eacute;mentaire ?<\/summary><div class=\"faq-body\"><p>Le levier le plus efficace est le NEAT&nbsp;: marcher plus. 5&thinsp;000 pas suppl&eacute;mentaires par jour repr&eacute;sentent environ 200&nbsp;kcal de d&eacute;pense suppl&eacute;mentaire (variable selon la masse corporelle et la vitesse). Sur 30 jours, c&rsquo;est l&rsquo;&eacute;quivalent de 800&nbsp;g de gras en plus br&ucirc;l&eacute;, sans toucher au programme de musculation.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Le TDEE change-t-il chaque jour ?<\/summary><div class=\"faq-body\"><p>Oui. Le BMR est relativement stable (varie principalement avec la composition corporelle et l&rsquo;adaptation m&eacute;tabolique). Mais le NEAT fluctue chaque jour selon ton activit&eacute;, l&rsquo;EAT selon tes s&eacute;ances, et le TEF selon tes repas. Sur une journ&eacute;e de repos sans sport, ton TDEE peut &ecirc;tre 400 &agrave; 700&nbsp;kcal inf&eacute;rieur &agrave; une journ&eacute;e avec s&eacute;ance et 15&thinsp;000 pas.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Combien de temps faut-il pour que l&rsquo;adaptation m&eacute;tabolique se d&eacute;clenche ?<\/summary><div class=\"faq-body\"><p>Les premi&egrave;res modifications adaptatives apparaissent d&egrave;s les deux premi&egrave;res semaines de d&eacute;ficit (baisse du NEAT \u00ab\u00a0spontan&eacute;\u00a0\u00bb, &eacute;conomies &eacute;nerg&eacute;tiques motrices). La r&eacute;duction mesurable du BMR est significative apr&egrave;s 4 &agrave; 6 semaines de d&eacute;ficit soutenu, et peut atteindre 5 &agrave; 25&nbsp;% sur des s&egrave;ches longues (Hall 2008, M&uuml;ller 2015). C&rsquo;est pour &ccedil;a que Lean mod&eacute;lise ce coefficient en continu.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>TDEE vs d&eacute;pense calorique journali&egrave;re : m&ecirc;me chose ?<\/summary><div class=\"faq-body\"><p>Oui, TDEE et d&eacute;pense calorique totale journali&egrave;re d&eacute;signent la m&ecirc;me r&eacute;alit&eacute;. \u00ab\u00a0TDEE\u00a0\u00bb est le terme scientifique anglais (Total Daily Energy Expenditure), \u00ab\u00a0d&eacute;pense calorique totale\u00a0\u00bb ou \u00ab\u00a0d&eacute;pense &eacute;nerg&eacute;tique totale\u00a0\u00bb en sont les traductions fran&ccedil;aises. On trouve aussi \u00ab\u00a0DEJA\u00a0\u00bb (D&eacute;pense &Eacute;nerg&eacute;tique Journali&egrave;re Totale) dans la litt&eacute;rature fran&ccedil;aise.<\/p><\/div><\/details>\n<div class=\"sources\">\n  <h4>Sources scientifiques<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA. 1918;4(12):370-3.<\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a>.<\/li>\n    <li>Lee JM, Kim Y, Welk GJ. Validity of consumer-based physical activity monitors. Med Sci Sports Exerc. 2014;46(9):1840-8. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24777201\/\" target=\"_blank\" rel=\"noopener\">PubMed 24777201<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M&uuml;ller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n    <li>Frankenfield DC. Bias and accuracy of resting metabolic rate equations in non-obese and obese adults. Clin Nutr. 2013;32(6):976-82. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n  <\/ol>\n<\/div>\n<div class=\"get-band\">\n  <h3>Calcule ton TDEE sur ton bodyfat r&eacute;el<\/h3>\n  <p>BodyScan IA en 5 secondes. 4 composantes mesur&eacute;es s&eacute;par&eacute;ment. Adaptation m&eacute;tabolique mod&eacute;lis&eacute;e. Sans formule de 1919 ni de 1990. T&eacute;l&eacute;chargement gratuit, essai de 7 jours sur l&rsquo;annuel.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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<footer>\n  <div class=\"row\">\n    <div>\n      <div class=\"kicker\">Lean<\/div>\n      <p>La seule app qui calcule ton TDEE complet sur bodyfat r&eacute;el.<\/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=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" loading=\"lazy\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" loading=\"lazy\"><\/a>\n    <\/div>\n  <\/div>\n<\/footer>\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/depense-energetique-totale-v2\/#article\",\n      \"headline\": \"D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE) : guide complet pour une s&egrave;che r&eacute;ussie\",\n      \"description\": \"Comprendre et calculer son TDEE : BMR + NEAT + EAT + TEF, adaptation m&eacute;tabolique, BodyScan IA, strat&eacute;gies s&egrave;che\/bulk\/recomp. Le guide complet avec sources PubMed.\",\n      \"datePublished\": \"2026-05-27\",\n      \"dateModified\": \"2026-05-27\",\n      \"author\": {\"@type\": \"Organization\", \"name\": \"L&rsquo;&eacute;quipe Lean\"},\n      \"publisher\": {\"@type\": \"Organization\", \"name\": \"Lean\", \"url\": \"https:\/\/lean-app.com\"},\n      \"inLanguage\": \"fr-FR\",\n      \"mainEntityOfPage\": \"https:\/\/lean-app.com\/depense-energetique-totale-v2\/\"\n    },\n    {\n      \"@type\": \"BreadcrumbList\",\n      \"@id\": \"https:\/\/lean-app.com\/depense-energetique-totale-v2\/#breadcrumb\",\n      \"itemListElement\": [\n        {\"@type\": \"ListItem\", \"position\": 1, \"name\": \"Accueil\", \"item\": \"https:\/\/lean-app.com\/\"},\n        {\"@type\": \"ListItem\", \"position\": 2, \"name\": \"D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE)\"}\n      ]\n    },\n    {\n      \"@type\": \"FAQPage\",\n      \"@id\": \"https:\/\/lean-app.com\/depense-energetique-totale-v2\/#faq\",\n      \"mainEntity\": [\n        {\"@type\": \"Question\", \"name\": \"Qu&rsquo;est-ce que le TDEE ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale journali&egrave;re. Il se calcule : TDEE = BMR + NEAT + EAT + TEF. Le BMR est ton m&eacute;tabolisme de base, le NEAT ta d&eacute;pense hors sport, l&rsquo;EAT tes s&eacute;ances de sport, le TEF l&rsquo;effet thermique des aliments. L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute; (coefficient multiplicateur, jamais additionn&eacute;e dans la somme).\"}},\n        {\"@type\": \"Question\", \"name\": \"Pourquoi mon application se trompe sur mon TDEE ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"La plupart des apps (MyFitnessPal, Yazio) utilisent Harris-Benedict 1919 ou Mifflin-St Jeor 1990 pour le BMR : des formules qui ignorent le bodyfat. Sur un profil muscl&eacute; ou s&eacute;dentaire, l&rsquo;&eacute;cart peut atteindre 200 &agrave; 500 kcal\/jour. De plus, le NEAT est souvent estim&eacute; par un multiplicateur d&rsquo;activit&eacute; global plut&ocirc;t que mesur&eacute; au pas pr&egrave;s, et l&rsquo;EAT par des valeurs moyennes plut&ocirc;t que par la s&eacute;ance r&eacute;elle.\"}},\n        {\"@type\": \"Question\", \"name\": \"Comment Lean calcule-t-il le TDEE ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Lean mesure les 4 briques s&eacute;par&eacute;ment : BMR via mod&egrave;le propri&eacute;taire brevet&eacute; sur masse maigre r&eacute;elle (BodyScan IA), NEAT via podom&egrave;tre int&eacute;gr&eacute;, EAT via s&eacute;ance track&eacute;e avec type et intensit&eacute;, TEF calcul&eacute; automatiquement sur les macros saisis. L&rsquo;adaptation m&eacute;tabolique est mod&eacute;lis&eacute;e comme coefficient multiplicateur du BMR, recalibr&eacute; semaine apr&egrave;s semaine.\"}},\n        {\"@type\": \"Question\", \"name\": \"Quelle est la part du BMR dans le TDEE ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le BMR repr&eacute;sente 57 &agrave; 75 % du TDEE selon le niveau d&rsquo;activit&eacute;. Le NEAT ajoute environ 27 % chez les personnes actives, l&rsquo;EAT 6 % en moyenne (variable selon la fr&eacute;quence d&rsquo;entra&icirc;nement) et le TEF environ 10 % des calories ing&eacute;r&eacute;es.\"}},\n        {\"@type\": \"Question\", \"name\": \"Qu&rsquo;est-ce que l&rsquo;adaptation m&eacute;tabolique ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"L&rsquo;adaptation m&eacute;tabolique est la r&eacute;duction du BMR en d&eacute;ficit calorique prolong&eacute;. Convention Lean : 100 % = optimal, 90 % = 10 % d&rsquo;adaptation accumul&eacute;e (BMR baiss&eacute; de 10 %). Ce ph&eacute;nom&egrave;ne, mesur&eacute; par Hall (2008) et M&uuml;ller (2015), explique les plateaux de s&egrave;che. Elle n&rsquo;entre pas dans la somme TDEE : elle module le BMR multiplicativement.\"}}\n      ]\n    },\n    {\n      \"@type\": \"MobileApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/#app\",\n      \"name\": \"Lean\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"operatingSystem\": \"iOS, Android\",\n      \"description\": \"Tracker calories avec TDEE complet : BMR sur masse maigre r&eacute;elle, NEAT, EAT, TEF et adaptation m&eacute;tabolique. 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Por qu\u00e9 Mifflin se equivoca al ignorar tu actividad.<\/span><\/a><\/li><li><a href=\"\/es\/effet-thermique-des-aliments\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">TEF : l&rsquo;effet thermique des aliments selon tes macros <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10% de TDEE en moyenne, 25% si haute prot. M\u00e9thode de calcul Lean.<\/span><\/a><\/li><li><a href=\"\/es\/eat\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">EAT&nbsp;: tu gasto deportivo real, sesi\u00f3n por sesi\u00f3n <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Los MET correctos, la trampa del doble conteo, lo que Garmin y MyFitnessPal pasan por alto.<\/span><\/a><\/li><li><a href=\"\/es\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Mejores aplicaciones para contar calor\u00edas en 2026&nbsp;: 8 aplicaciones probadas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"\/es\/lean-vs-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Lean frente a MyFitnessPal&nbsp;: la f\u00f3rmula TDEE que lo cambia todo <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por qu\u00e9 MFP se equivoca en tu gasto cal\u00f3rico real.<\/span><\/a><\/li><li><a href=\"\/es\/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;\">Calculateur TDEE : la formule canonique BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculateur bodyfat-aware avec breakdown des 4 briques m\u00e9taboliques.<\/span><\/a><\/li><li><a href=\"\/es\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculateur d&rsquo;adaptation m\u00e9tabolique : ton m\u00e9tabolisme a-t-il ralenti ? <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Coefficient 100 \u00e0 0 %, BMR adapt\u00e9 en kcal\/jour, et quand faire un diet break.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale Pilier &middot; Science du m&eacute;tabolisme D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE). Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che. Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. Voici pourquoi, et comment [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1625,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>D\u00e9pense \u00c9nerg\u00e9tique Totale (TDEE) : guide complet pour une s\u00e8che r\u00e9ussie - 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\/es\/depense-energetique-totale-v2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00e9pense \u00c9nerg\u00e9tique Totale (TDEE) : guide complet pour une s\u00e8che r\u00e9ussie - Lean\" \/>\n<meta property=\"og:description\" content=\"Lean Accueil Accueil &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale Pilier &middot; Science du m&eacute;tabolisme D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE). Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che. Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. 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