{"id":1565,"date":"2026-05-26T22:00:30","date_gmt":"2026-05-26T22:00:30","guid":{"rendered":"https:\/\/lean-app.com\/?p=1565"},"modified":"2026-09-05T10:39:33","modified_gmt":"2026-09-05T10:39:33","slug":"calculateur-deficit-calorique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/fi\/calculateur-deficit-calorique\/","title":{"rendered":"Kalorivajelaskuri: oikea l\u00e4hestymistapa dieettiin (todellisen TDEE:si mukaan)"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"&minus;\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\n  body.postid-1565 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1565 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1565 #lvm-shell *{max-width:100%}\nbody.postid-1565 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1565 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1565 #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-1565 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1565 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1565 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1565 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1565 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1565 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1565 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1565 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1565 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1565 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1565 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1565 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1565 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1565 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1565 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1565 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1565 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1565 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1565 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1565 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1565 #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-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/fi\/\"><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\/fi\/\">Etusivu<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" 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\/fi\/\">Etusivu<\/a> &nbsp;\/&nbsp; Kalorivajelaskuri<\/div>\n  <div class=\"eyebrow\">Laskuri &middot; Dieetin tiede<\/div>\n  <h1 id=\"title\">Kalorivajelaskuri: oikea l\u00e4hestymistapa dieettiin\n    <span class=\"alt\">todellisen TDEE:si mukaan (rasvaprosenttitietoinen)<\/span>\n  <\/h1>\n  <p class=\"dek\">Oikea vaje ei ole py\u00f6re\u00e4 luku. Se on prosentti todellisesta TDEE:st\u00e4si. Laske se todellisesta kulutuksestasi (rasvaprosentti mukaan lukien), valitse hidas, kohtalainen tai aggressiivinen vauhti, ja n\u00e4e lihaskadon tulevan heti, kun ylit\u00e4t &minus;25&nbsp;%.<\/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>Lean-tiimi<\/strong> &middot; Lukuaika 12&nbsp;min &middot; P\u00e4ivitetty 26.5.2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" 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\">Ilmainen lataus<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Kalorivaje laihtumiseen on laskettava prosenttina TDEE:st\u00e4si, ei absoluuttisena arvona. Ja TDEE:si on laskettava todellisesta kehonkoostumuksestasi, ei Mifflin-St Jeor 1990:st\u00e4. Lean tekee molemmat: AI BodyScan rasvaprosentille, jatkuva uudelleenkalibrointi vajeelle, live-kaloritasapaino p\u00e4iv\u00e4n aikana.\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>Interaktiivinen demo<\/small>Napauta n\u00e4ytt\u00f6\u00e4 tutkiaksesi sovellusta<\/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>Interaktiivinen demo<\/small>Napauta n\u00e4ytt\u00f6\u00e4<br>tutkiaksesi sovellusta<\/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=\"Lean-sovelluksen esikatselu TDEE-erittelyll\u00e4\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Takaisin\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Lean-esikatselu, Kulutus-v\u00e4lilehti\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"BMR-tiedot\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"NEAT-tiedot\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"EAT-tiedot\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"TEF-tiedot\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Yhteenveto-v\u00e4lilehti\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Kalorit-v\u00e4lilehti\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Kulutus-v\u00e4lilehti\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Strategia-v\u00e4lilehti\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navigoi Lean-sovelluksessa\">\n          <button data-tab=\"bilan\"     type=\"button\">Yhteenveto<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorit<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Kulutus<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategia<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Pikavastaus<\/div>\n    <p>Laskeaksesi kalorivajeesi oikein l\u00e4hde <b>todellisesta TDEE:st\u00e4si<\/b> (laskettu todellisesta rasvaprosentistasi), valitse vaje prosenttina t\u00e4st\u00e4 TDEE:st\u00e4 py\u00f6re\u00e4n luvun sijaan, ja hyv\u00e4ksy, ett\u00e4 metabolinen adaptaatio jarruttaa pudotusta 2\u20133 viikon j\u00e4lkeen. Kolme suositeltua vauhtia: <b>hidas (&minus;10&nbsp;%)<\/b> lihaksen s\u00e4ilytt\u00e4miseksi, <b>kohtalainen (&minus;20&nbsp;%)<\/b> standardidieetiss\u00e4, <b>aggressiivinen (&minus;25 \u2013 &minus;30&nbsp;%)<\/b> vain lyhyill\u00e4 jaksoilla. Yli &minus;30&nbsp;% lihaskato ja hormonaalinen lasku ovat varmoja.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Laskuri<\/span>Laske vajeesi todellisesta TDEE:st\u00e4si<\/h2>\n<p>Sy\u00f6t\u00e4 tietosi alla. Arvioitu TDEE:si n\u00e4kyy ylh\u00e4\u00e4ll\u00e4 (laskettu rasvattomasta massastasi Leanin rasvaprosenttitietoisella l\u00e4hestymistavalla, sitten s\u00e4\u00e4detty aktiivisuustasollesi). Kolme vajeskenaariota alla n\u00e4ytt\u00e4v\u00e4t tavoitesaantisi ja arvioidun pudotusvauhdin kullekin.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Parametrisi<\/h3>\n    <div class=\"calc-row\">\n      <label>Sukupuoli<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Mies<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Nainen<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Ik\u00e4 (vuotta)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Paino (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"80\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">Pituus (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"130\" max=\"220\" value=\"180\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Rasvaprosentti <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Aktiivisuustaso<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">V\u00e4h\u00e4n liikkuva (toimisto, 0 urheilua)<\/option>\n        <option value=\"1.375\">Kevyt (k\u00e4vely, 1\u20132 treeni\u00e4\/vko)<\/option>\n        <option value=\"1.55\" selected>Kohtalainen (3\u20134 treeni\u00e4\/vko)<\/option>\n        <option value=\"1.725\">Intensiivinen (5\u20136 treeni\u00e4\/vko)<\/option>\n        <option value=\"1.9\">Eritt\u00e4in intensiivinen (urheilija)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">Etk\u00f6 tied\u00e4 rasvaprosenttiasi? Lean laskee sen kuvasta (AI BodyScan, 5&nbsp;sekuntia) DEXA-tason tarkkuudella.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Arvioitu TDEE:si<\/div>\n      <div class=\"val\"><span id=\"rTDEE\">0<\/span><span class=\"unit\">kcal\/p\u00e4iv\u00e4<\/span><\/div>\n      <div class=\"note\">Laskettu rasvattomasta massastasi &times; aktiivisuuskerroin<\/div>\n    <\/div>\n\n    <div class=\"scen-grid\">\n      <div class=\"scen-card lent\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Hidas<\/span>\n          <span class=\"scen-pct\">&minus;10&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rLent\">0<\/span><span class=\"u\">kcal\/p\u00e4iv\u00e4<\/span><\/div>\n        <div class=\"scen-rate\">~0,25&nbsp;kg\/viikko &middot; s\u00e4ilytt\u00e4\u00e4 rasvattoman massan<\/div>\n      <\/div>\n      <div class=\"scen-card mod\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Kohtalainen (suositeltu)<\/span>\n          <span class=\"scen-pct\">&minus;20&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rMod\">0<\/span><span class=\"u\">kcal\/p\u00e4iv\u00e4<\/span><\/div>\n        <div class=\"scen-rate\">~0,5&nbsp;kg\/viikko &middot; tasapainoinen standardidieetti<\/div>\n      <\/div>\n      <div class=\"scen-card agg\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Aggressiivinen<\/span>\n          <span class=\"scen-pct\">&minus;25 \u2013 &minus;30&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rAgg\">0<\/span><span class=\"u\">kcal\/p\u00e4iv\u00e4<\/span><\/div>\n        <div class=\"scen-rate\">~0,75\u20131&nbsp;kg\/viikko<\/div>\n        <div class=\"scen-warn\">Lihaskadon ja hormonaalisen laskun riski. Vain lyhyet jaksot (2\u20134 viikkoa).<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Leanilla <b>vajeesi kalibroituu uudelleen jokaisessa punnituksessa<\/b>. BMR laskee, kun pudotat rasvaa, metabolinen adaptaatio jarruttaa kulutusta: tavoitesaantisi liikkuu sen mukaisesti, ilman paperikaavaa.\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Yll\u00e4 oleva laskuri k\u00e4ytt\u00e4\u00e4 julkista rasvattomaan massaan perustuvaa l\u00e4hestymistapaa TDEE:llesi. <b>Leanin patentoitu oma malli menee pidemm\u00e4lle:<\/b> se sis\u00e4llytt\u00e4\u00e4 metabolisen adaptaation vajeessa (k\u00e4yt\u00e4nt\u00f6 100&rarr;0&nbsp;%), kalibroi uudelleen viikko viikolta AI BodyScanin ja punnituksen kautta ja s\u00e4\u00e4t\u00e4\u00e4 p\u00e4iv\u00e4n kaloritavoitettasi sen mukaan, mit\u00e4 olet jo sy\u00f6nyt. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Testaa profiilillasi Leanissa.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Rikottu myytti<\/span>Miksi 7700 kcal = 1 kg ei en\u00e4\u00e4 pid\u00e4<\/h2>\n\n<div class=\"statement\"><p>Myytti <span class=\"accent\">7700 kcal = 1 kg<\/span> on per\u00e4isin vuoden 1958 tutkimuksesta. Metabolinen adaptaatio on muuttanut pelin.<\/p><\/div>\n\n<div class=\"body\">\n<p>Wishnofsky julkaisi 1958 likiarvon, josta tuli kultainen s\u00e4\u00e4nt\u00f6: 1 kg kehon rasvaa sis\u00e4lt\u00e4\u00e4 noin 7&thinsp;700 kcal, joten 7&thinsp;700 kcal:n kumulatiivisen vajeen pit\u00e4isi pudottaa 1 kg. Kaava py\u00f6ri 60 vuotta ravitsemusk\u00e4sikirjoissa, seurantasovelluksissa ja valmentajien p\u00e4iss\u00e4.<\/p>\n<p>Ongelma: se olettaa, ett\u00e4 TDEE:si pysyy vakiona vajeesi aikana. Se on v\u00e4\u00e4rin. Kun sy\u00f6t vajeessa 2\u20133 viikkoa, kehosi aktivoi <b>metabolinen adaptaatio<\/b> , joka hidastaa BMR:\u00e4\u00e4si 5\u201320&nbsp;% odotetun arvonsa alle (M\u00fcller 2015). Tiedostamaton NEAT:isi laskee my\u00f6s (v\u00e4hemm\u00e4n liikehdint\u00e4\u00e4, hitaampi k\u00e4vely). Yhteens\u00e4 todellinen TDEE:si voi pudota 15\u201325&nbsp;% dieetin alussa lasketusta TDEE:st\u00e4.<\/p>\n<p>Konkreettisesti: mies, jonka TDEE on 2&thinsp;700 kcal ja joka sy\u00f6 &minus;500 kcal 8 viikon ajan, ei pudota <b>&#8203;<\/b> 8 &times; 0,45 &asymp; 3,6&nbsp;kg kuten Wishnofskyn laskenta ennustaa. H\u00e4n pudottaa 2,2\u20132,8&nbsp;kg, koska h\u00e4nen todellinen TDEE:ns\u00e4 6. viikolla ei ole en\u00e4\u00e4 2&thinsp;700 vaan 2&thinsp;300. \u00abKoettu\u00bb vaje muuttuu &minus;100 kcal\/p\u00e4iv\u00e4ksi.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Todellinen rasvaprosentti<\/b>Kuva, 5&nbsp;sekuntia. Lean laskee BMR:si uudelleen rasvattomasta massastasi, joten vajeesi pysyy oikeana, vaikka kehosi adaptoituu.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Oikea l\u00e4hestymistapa on <b>kalibroida vaje uudelleen jatkuvasti<\/b>. Ei yht\u00e4 tavoitelukua 12 viikoksi, vaan tavoite, joka liikkuu todellisen kehonkoostumuksesi ja viikon todellisen TDEE:si mukaan. Lean tekee juuri niin: jokaisessa punnituksessa BMR lasketaan uudelleen rasvattomasta massasta (itse laskettu uudelleen rasvaprosentin kautta), metabolinen adaptaatio sis\u00e4llytet\u00e4\u00e4n kertoimena, ja p\u00e4iv\u00e4n kaloritavoite s\u00e4\u00e4tyy.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  TDEE:n koostumuksen ja metabolisen adaptaation yksityiskohdat ovat <a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\">t\u00e4ydellinen TDEE-laskuri<\/a> ja pilarissa <a href=\"https:\/\/lean-app.com\/fi\/metabolisme-de-base\/\">BMR<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Kolme profiilia, kolme vajetta<\/span>Oikea vaje riippuu l\u00e4ht\u00f6pisteest\u00e4si<\/h2>\n<p>Kolme miest\u00e4, kolme koostumusta, kolme eri tavoitetta. N\u00e4et, miten oikea vaje vaihtelee rasvaprosentin ja aktiivisuuden mukaan, ei universaalin s\u00e4\u00e4nn\u00f6n mukaan.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Urheilijaprofiili<\/h4>\n    <div class=\"meta\">28 v &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 18&nbsp;% rasvaprosentti &middot; kohtalainen aktiivisuus &middot; tavoite standardidieetti<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Arvioitu TDEE (rasvaprosenttitietoinen)<\/span><span class=\"v\">2&thinsp;700 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Hidas vaje (&minus;10&nbsp;%)<\/span><span class=\"v\">2&thinsp;430 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Kohtalainen vaje (&minus;20&nbsp;%) Lean-tavoite<\/span><span class=\"v\">2&thinsp;160 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressiivinen vaje (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;025 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Odotettu vauhti: <b style=\"color:var(--pink)\">0,5&nbsp;kg\/viikko<\/b>. Lineaarinen dieetti, lihas s\u00e4ilytetty.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Keskivertoprofiili<\/h4>\n    <div class=\"meta\">35 v &middot; 75&nbsp;kg &middot; 175&nbsp;cm &middot; 22&nbsp;% rasvaprosentti &middot; v\u00e4h\u00e4n liikkuva &middot; tavoite palauttaa linjat<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Arvioitu TDEE (rasvaprosenttitietoinen)<\/span><span class=\"v\">2&thinsp;200 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Hidas vaje (&minus;10&nbsp;%)<\/span><span class=\"v\">1&thinsp;980 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Kohtalainen vaje (&minus;20&nbsp;%) Lean-tavoite<\/span><span class=\"v\">1&thinsp;760 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressiivinen vaje (&minus;25&nbsp;%)<\/span><span class=\"v\">1&thinsp;650 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Odotettu vauhti: <b style=\"color:var(--pink)\">0,4\u20130,5&nbsp;kg\/viikko<\/b>. Ei alle 1&thinsp;500 kcal (miehen hormonaalinen kynnys).<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Edistynyt recomp-profiili<\/h4>\n    <div class=\"meta\">30 v &middot; 70&nbsp;kg &middot; 175&nbsp;cm &middot; 12&nbsp;% rasvaprosentti &middot; intensiivinen aktiivisuus &middot; tavoite kehonkoostumuksen muutos (kasvattaa lihasta, pudottaa rasvaa)<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Arvioitu TDEE (rasvaprosenttitietoinen)<\/span><span class=\"v\">2&thinsp;900 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Hidas vaje (&minus;10&nbsp;%) Lean-tavoite<\/span><span class=\"v\">2&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Kohtalainen vaje (&minus;20&nbsp;%)<\/span><span class=\"v\">2&thinsp;320 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressiivinen vaje (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;175 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Odotettu vauhti: <b style=\"color:var(--pink)\">0,2&nbsp;kg\/viikko<\/b>. Recomp = minimaalinen vaje, korkeat proteiinit, progressiivinen ylikuormitus salilla.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Kolme vauhtia yksityiskohtaisesti<\/span>Hidas, kohtalainen, aggressiivinen: kenelle, mihin<\/h2>\n<p>Oikea vaje ei ole nopein. Se on se, jonka voit pit\u00e4\u00e4 rikkomatta aineenvaihduntaasi tai menett\u00e4m\u00e4tt\u00e4 rasvatonta massaasi. T\u00e4ss\u00e4 kolmen vauhdin yksityiskohdat.<\/p>\n\n<div class=\"sce-detail\">\n  <div class=\"sd lent\">\n    <div class=\"head\"><h4>Hidas vaje<\/h4><span class=\"pct\">&minus;10&nbsp;% TDEE:st\u00e4<\/span><\/div>\n    <p>Odotettu pudotus: ~0,25&nbsp;kg\/viikko, eli noin 1&nbsp;kg\/kk. Minimaalinen metabolinen adaptaatio, hallittava n\u00e4lk\u00e4, rasvaton massa s\u00e4ilytetty.<\/p>\n    <div class=\"lab\">Kenelle<\/div>\n    <p>Jo kiinte\u00e4t profiilit (rasvaprosentti &lt; 15&nbsp;% mies, &lt; 22&nbsp;% nainen), jotka t\u00e4ht\u00e4\u00e4v\u00e4t kehonkoostumuksen muutokseen. Massankasvatusvaiheesta tulevat profiilit. Rajoitukselle herk\u00e4t profiilit (urheilu-ura, hauras mielenhallinta).<\/p>\n    <div class=\"lab\">Riskit<\/div>\n    <p>Ei hormonaalista tai lihaksellista riski\u00e4. Ainoa riski: ett\u00e4 pudotus on liian hidas motivaation s\u00e4ilytt\u00e4miseksi.<\/p>\n    <div class=\"lab\">Lean-suositus<\/div>\n    <p>Oletuksena recomp-profiileille ja toisille dieettisykleille. Yhdistett\u00e4v\u00e4 voimaharjoitteluun rasvattoman massan stimuloimiseksi.<\/p>\n  <\/div>\n\n  <div class=\"sd mod\">\n    <div class=\"head\"><h4>Kohtalainen vaje (suositeltu)<\/h4><span class=\"pct\">&minus;20&nbsp;% TDEE:st\u00e4<\/span><\/div>\n    <p>Odotettu pudotus: ~0,5&nbsp;kg\/viikko, eli noin 2&nbsp;kg\/kk. Kohtalainen metabolinen adaptaatio (10\u201315&nbsp;% keskim\u00e4\u00e4rin 6 viikon j\u00e4lkeen), hallittava n\u00e4lk\u00e4 korkeilla proteiineilla ja kuiduilla.<\/p>\n    <div class=\"lab\">Kenelle<\/div>\n    <p>Standardidieetti profiilille, jolla on pudotettavaa rasvaa (rasvaprosentti 15\u201325&nbsp;% mies, 22\u201332&nbsp;% nainen). Oletustila useimmille \u00abnormaaleille\u00bb painonpudotustavoitteille.<\/p>\n    <div class=\"lab\">Riskit<\/div>\n    <p>Jos vaje jatkuu yli 12 viikkoa ilman diet breakia, metabolinen adaptaatio voi ylitt\u00e4\u00e4 20&nbsp;%: pudotus pys\u00e4htyy. Ratkaisu: kalibroi TDEE uudelleen ja harkitse refeedi\u00e4.<\/p>\n    <div class=\"lab\">Lean-suositus<\/div>\n    <p>Oletustavoite useimmille uusille k\u00e4ytt\u00e4jille. Lean s\u00e4\u00e4t\u00e4\u00e4 automaattisesti p\u00e4iv\u00e4n kcal-tavoitetta live-kaloritasapainon ja lasketun metabolisen adaptaation mukaan.<\/p>\n  <\/div>\n\n  <div class=\"sd agg\">\n    <div class=\"head\"><h4>Aggressiivinen vaje<\/h4><span class=\"pct\">&minus;25 \u2013 &minus;30&nbsp;% TDEE:st\u00e4<\/span><\/div>\n    <p>Odotettu pudotus: ~0,75\u20131&nbsp;kg\/viikko. Voimakas metabolinen adaptaatio (jopa 25&nbsp;% 8 viikossa M\u00fcllerin mukaan). Merkitt\u00e4v\u00e4 n\u00e4lk\u00e4. Lihaskadon riski, jos proteiinit riitt\u00e4m\u00e4tt\u00f6m\u00e4t.<\/p>\n    <div class=\"lab\">Kenelle<\/div>\n    <p>Merkitt\u00e4v\u00e4sti ylipainoiset profiilit (rasvaprosentti &gt; 28&nbsp;% mies, &gt; 35&nbsp;% nainen), jotka siet\u00e4v\u00e4t suuremman absoluuttisen vajeen ilman lihasriski\u00e4. Urheilijat lyhyess\u00e4 vaiheessa ennen kilpailua (peak week).<\/p>\n    <div class=\"lab\">Riskit<\/div>\n    <p>Yli &minus;30&nbsp;% lihaskato l\u00e4hes taattu (Helms 2014), kilpirauhas- ja sukupuolihormonien lasku, salisuorituskyky romahtaa. Amenorrea naisilla. Uupumus, huono palautuminen.<\/p>\n    <div class=\"lab\">Lean-suositus<\/div>\n    <p>Vain lyhyet vaiheet (2\u20134 viikkoa enint\u00e4\u00e4n), joita seuraa paluu kohtalaiseen vajeeseen tai diet break yll\u00e4pidossa. Ei koskaan \u00abpitk\u00e4aikaisessa\u00bb tilassa.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Miten Lean kalibroi vajeesi uudelleen<\/span>Vaje, joka liikkuu kehosi mukana<\/h2>\n\n<div class=\"body\">\n<p>Dieetin alussa laskettu vaje p\u00e4tee vain dieetin alussa. 2\u20133 viikon j\u00e4lkeen kehosi on muuttunut: v\u00e4hemm\u00e4n painoa, joskus v\u00e4hemm\u00e4n rasvaprosenttia, matalampi BMR, alkava metabolinen adaptaatio. \u00ab&minus;500 kcal\/p\u00e4iv\u00e4\u00bb -vaje, jota pidit, muuttuu \u00ab&minus;300 kcal\/p\u00e4iv\u00e4\u00bb -vajeeksi ilman, ett\u00e4 muutat mit\u00e4\u00e4n. Pudotus hidastuu, panikoit, leikkaat lis\u00e4\u00e4: se on alidieettauksen ansa.<\/p>\n<p>Lean v\u00e4ltt\u00e4\u00e4 sen laskemalla kaiken uudelleen, jatkuvasti:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. BMR:n uudelleenlaskenta jokaisessa punnituksessa<\/h4>\n    <div class=\"meta\">Patentoitu oma malli rasvattomasta massasta<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Kun painat 2&nbsp;kg v\u00e4hemm\u00e4n, mekaaninen BMR:si on matalampi. Lean laskee sen automaattisesti uudelleen. Laskuriin ei tarvitse koskea.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Toistuva AI BodyScan<\/h4>\n    <div class=\"meta\">Kuva, 5 sekuntia, rasvaprosentti p\u00e4ivitetty<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Dieetin aikana rasvaton massasi voi muuttua (ihannetapauksessa vakaa, joskus hieman laskeva). Rasvaprosentti p\u00e4ivittyy, siis BMR my\u00f6s.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Mallinnettu metabolinen adaptaatio<\/h4>\n    <div class=\"meta\">BMR:n kerroin, k\u00e4yt\u00e4nt\u00f6 100&rarr;0&nbsp;%<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Jokaisella vajeviikolla Lean arvioi adaptaatiokertoimesi. Jos pudotat v\u00e4hemm\u00e4n kuin odotettu, kerroin laskee: uudelleen laskettu TDEE:si heijastaa fysiologista todellisuuttasi.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Live-kaloritasapaino<\/h4>\n    <div class=\"meta\">P\u00e4iv\u00e4n kcal-tavoite, joka liikkuu p\u00e4iv\u00e4n aikana<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">P\u00e4iv\u00e4n aikana tavoitteesi siirtyy sen mukaan, mit\u00e4 olet jo sy\u00f6nyt ja todellisen aktiivisuutesi mukaan (askeleet, treenit). N\u00e4et suorana, kuinka paljon voit viel\u00e4 sy\u00f6d\u00e4 pysy\u00e4ksesi tavoitteessasi.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  T\u00e4m\u00e4 logiikka el\u00e4\u00e4 Leanin <b>Edistymispyramidissa<\/b> Leanin: sitoutuminen &gt; kaloritavoite &gt; askeleet &gt; makrot. Hierarkia, joka maksimoi pudotuksen rikkomatta sit\u00e4. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Katso Pyramidi sovelluksessa<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; UKK<\/span>Kaikki, mit\u00e4 mietit kalorivajeesta<\/h2>\n<details class=\"faq\"><summary>Miten laskea kalorivajeensa tarkasti?<\/summary><div class=\"faq-body\"><p>L\u00e4hde todellisesta TDEE:st\u00e4si (BMR rasvattomasta massasta + NEAT + EAT + TEF, ihannetapauksessa rasvaprosenttitietoinen), sovella sitten vajeprosenttia tavoitteesi mukaan: 10 % lihaksen s\u00e4ilytt\u00e4miseksi, 20 % standardidieettiin, 25\u201330 % lyhyeen aggressiiviseen vaiheeseen. V\u00e4lt\u00e4 py\u00f6reit\u00e4 lukuja kuten 500 kcal v\u00e4hemm\u00e4n: ne ovat liian aggressiivisia pienille ja liian lempeit\u00e4 isoille.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Mik\u00e4 kalorivaje 1 kg:n pudottamiseen viikossa?<\/summary><div class=\"faq-body\"><p>Kilo kehon rasvaa sis\u00e4lt\u00e4\u00e4 noin 7 700 kcal. Teoriassa 1 100 kcal:n p\u00e4ivitt\u00e4inen vaje antaisi 1 kg viikossa. K\u00e4yt\u00e4nn\u00f6ss\u00e4 metabolinen adaptaatio jarruttaa pudotusta 15\u201325 % muutaman viikon j\u00e4lkeen. Realistisesti 1 kg\/viikko tavoitteluun tarvitaan 25\u201330 %:n alkuvaje TDEE:st\u00e4, jota ei pidet\u00e4 yli 2\u20134 viikkoa.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Mik\u00e4 kalorivaje dieettiin menett\u00e4m\u00e4tt\u00e4 lihasta?<\/summary><div class=\"faq-body\"><p>Kohtalainen vaje (-20 % TDEE:st\u00e4) on paras kompromissi. Yhdistettyn\u00e4 1,8\u20132,2 g proteiiniin rasvattoman massan kiloa kohti ja s\u00e4\u00e4nn\u00f6lliseen voimaharjoitteluun se mahdollistaa noin 0,5 kg\/viikon rasvanpudotuksen lihasmassaa s\u00e4ilytt\u00e4en (Helms 2014). Hidas vaje (-10 %) on viel\u00e4 suojaavampi mutta hitaampi.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Liian suuri kalorivaje: mitk\u00e4 riskit?<\/summary><div class=\"faq-body\"><p>Yli 30 % TDEE:st\u00e4 riskit kasautuvat: kiihtynyt lihaskato, kilpirauhashormonien (T3, T4) lasku, sukupuolihormonien lasku (testosteroni miehell\u00e4, estrogeenit naisella, amenorreaan asti), salisuorituskyky romahtaa, uni heikkenee, adaptiivinen aineenvaihdunta vahvistuu ja jarruttaa pudotusta entisest\u00e4\u00e4n. Lopulta menet\u00e4t enemm\u00e4n lihasta kuin rasvaa.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kuinka monta kcal v\u00e4hemm\u00e4n p\u00e4iv\u00e4ss\u00e4 5 kg:n pudottamiseen?<\/summary><div class=\"faq-body\"><p>Se riippuu tavoitevauhdista. Kohtalaisella vajeella (-20 % TDEE, ~0,5 kg\/viikko) tarvitaan 10 viikkoa 5 kg:n kokonaispainoon. Hitaalla vajeella (-10 %, ~0,25 kg\/viikko) 20 viikkoa. Huomaa, ett\u00e4 n\u00e4m\u00e4 arviot olettavat keskim\u00e4\u00e4r\u00e4isen metabolisen adaptaation; todellinen vauhti hidastuu viikkojen edetess\u00e4, se on normaalia ja siksi Lean kalibroi uudelleen.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Miksi pudotukseni hidastuu muutaman vajeviikon j\u00e4lkeen?<\/summary><div class=\"faq-body\"><p>Kolme samanaikaista syyt\u00e4. Ensimm\u00e4inen: BMR:si laskee, koska painat v\u00e4hemm\u00e4n. Toinen: metabolinen adaptaatio v\u00e4hent\u00e4\u00e4 BMR:\u00e4\u00e4si 5\u201320 % odotetun arvon alle. Kolmas: tiedostamaton NEAT:isi pienenee (liikut v\u00e4hemm\u00e4n huomaamattasi). Yhteens\u00e4 todellinen TDEE:si voi pudota 15\u201325 % alun TDEE:hen n\u00e4hden. Ratkaisu: kalibroi vaje uudelleen prosenttina uudesta TDEE:st\u00e4, ei absoluuttisena arvona.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Pit\u00e4\u00e4k\u00f6 dieetin aikana pit\u00e4\u00e4 diet break?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4, heti kun dieetti ylitt\u00e4\u00e4 8\u201312 viikkoa tai metabolinen adaptaatio muuttuu liian voimakkaaksi (pys\u00e4htynyt pudotus vajeesta huolimatta). Diet break tarkoittaa paluuta yll\u00e4pitoon (TDEE) 1\u20132 viikoksi, jotta hormonit nousevat ja aineenvaihdunta nollautuu osittain (Trexler 2014). Vajeen jatkaminen sen j\u00e4lkeen, samalla tai lempe\u00e4mm\u00e4ll\u00e4 vauhdilla.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kalorivaje mies vs nainen: mik\u00e4 ero?<\/summary><div class=\"faq-body\"><p>Periaate (prosentti TDEE:st\u00e4) on sama. Mutta absoluuttinen v\u00e4himm\u00e4iskynnys eroaa: miehell\u00e4 alle 1 500 kcal\/p\u00e4iv\u00e4 laskeutuminen on harvoin perusteltua; naisella hormonaalinen kynnys on noin 1 200\u20131 300 kcal. Sen alapuolella amenorrean ja kilpirauhasen h\u00e4iri\u00f6n riski. Luteaalivaiheessa (ennen kuukautisia) naiset voivat pid\u00e4tt\u00e4\u00e4 1\u20132 kg vett\u00e4, joka peitt\u00e4\u00e4 rasvanpudotuksen: ei syyt\u00e4 paniikkiin.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Voiko rasvaa pudottaa ja lihasta kasvattaa samaan aikaan?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4, se on kehonkoostumuksen muutos. Mahdollista erityisesti: (a) voimaharjoittelun aloittelijoilla, (b) ylipainoisilla profiileilla, (c) pitk\u00e4lt\u00e4 tauolta palaavilla profiileilla. Ehdot: minimaalinen vaje (-10 % TDEE enint\u00e4\u00e4n), korkeat proteiinit (~2 g\/kg rasvatonta massaa), progressiivinen voimaharjoittelu, uni 7\u20139 t. Painonpudotus on hidasta (~0,2 kg\/viikko), mutta rasvaprosentti laskee nopeammin kuin paino.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Onko myytti 7700 kcal = 1 kg totta?<\/summary><div class=\"faq-body\"><p>Teoreettisesti kyll\u00e4: 1 kg kehon rasvaa sis\u00e4lt\u00e4\u00e4 noin 7 700 kcal. K\u00e4yt\u00e4nn\u00f6ss\u00e4 ei: metabolinen adaptaatio tekee sen, ett\u00e4 7 700 kcal:n kumulatiivinen vaje usean viikon aikana ei tuota t\u00e4sm\u00e4lleen 1 kg:n pudotusta. S\u00e4\u00e4nt\u00f6 toimii vajeen alussa, sitten poikkeaa 15\u201325 % 6\u20138 viikon j\u00e4lkeen. Siksi staattiset laskurit erehtyv\u00e4t ja Lean laskee uudelleen jatkuvasti.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Tieteelliset l\u00e4hteet<\/h4>\n  <ol>\n    <li>Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/13594881\/\" target=\"_blank\" rel=\"noopener\">PubMed 13594881<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Curr Obes Rep. 2016;5(4):413-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">PubMed 27739007<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>Aragon AA, Schoenfeld BJ, Wildman R, et al. ISSN position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun;14:16. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">PubMed 28630601<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Kalorivajeesi, kalibroituna uudelleen joka viikko<\/h3>\n  <p>AI BodyScan, live-kaloritasapaino, mallinnettu metabolinen adaptaatio. Ilman paperikaavaa tai py\u00f6re\u00e4\u00e4 lukua. Ilmainen lataus, 7&nbsp;p\u00e4iv\u00e4n kokeilu vuositilauksessa.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#calculator\",\"name\":\"Calculateur de d\u00e9ficit calorique\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\",\"description\":\"Calculateur de d\u00e9ficit calorique sur TDEE bodyfat-aware avec trois sc\u00e9narios (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %).\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l'adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d'environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique trop important : quels risques ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Au-del\u00e0 de 30 % du TDEE, les risques s'accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l'homme, oestrog\u00e8nes chez la femme, jusqu'\u00e0 l'am\u00e9norrh\u00e9e), performance en salle qui s'effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.\"}},{\"@type\":\"Question\",\"name\":\"Combien de kcal en moins par jour pour perdre 5 kg ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c'est normal et c'est pour \u00e7a que Lean recalibre.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l'adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t'en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.\"}},{\"@type\":\"Question\",\"name\":\"Faut-il faire un diet break pendant une s\u00e8che ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l'adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). Reprise du d\u00e9ficit ensuite, \u00e0 un rythme similaire ou plus doux.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique homme vs femme : quelle diff\u00e9rence ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le principe (pourcentage du TDEE) est identique. Mais le seuil minimum absolu diff\u00e8re : chez l'homme, descendre sous 1 500 kcal\/jour est rarement justifi\u00e9 ; chez la femme, le seuil hormonal est autour de 1 200 \u00e0 1 300 kcal. En dessous, risque d'am\u00e9norrh\u00e9e et de d\u00e9r\u00e8glement thyro\u00efdien. Les femmes en phase lut\u00e9ale (avant r\u00e8gles) peuvent retenir 1 \u00e0 2 kg d'eau qui masque la perte de gras : ne pas paniquer.\"}},{\"@type\":\"Question\",\"name\":\"Peut-on perdre du gras et prendre du muscle en m\u00eame temps ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la recomposition corporelle. Possible surtout chez : (a) d\u00e9butants en force, (b) profils en surpoids, (c) profils sortant d'une longue pause. Conditions : d\u00e9ficit minimal (-10 % TDEE max), prot\u00e9ines \u00e9lev\u00e9es (~2 g\/kg masse maigre), entra\u00eenement en force progressif, sommeil 7 \u00e0 9h. La perte de poids est lente (~0,2 kg\/semaine) mais le bodyfat baisse plus vite que le poids.\"}},{\"@type\":\"Question\",\"name\":\"Le mythe 7700 kcal = 1 kg est-il vrai ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Th\u00e9oriquement, oui : 1 kg de gras corporel contient environ 7 700 kcal. Pratiquement, non : l'adaptation m\u00e9tabolique fait qu'un d\u00e9ficit cumul\u00e9 de 7 700 kcal sur plusieurs semaines ne produit pas exactement 1 kg de perte. La r\u00e8gle marche en d\u00e9but de d\u00e9ficit, puis d\u00e9rive de 15 \u00e0 25 % au bout de 6 \u00e0 8 semaines. C'est pour \u00e7a que les calculateurs statiques se trompent et que Lean recalcule en continu.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories et m\u00e9tabolisme avec BodyScan IA pour calculer le d\u00e9ficit calorique sur TDEE r\u00e9el.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}}]}\n<\/script>\n\n<script>(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n\n  var tabMap = {\n    bilan:    {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp',     drill:false},\n    kcal:     {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp',      drill:false},\n    depense:  {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp',   drill:true},\n    strategie:{src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp', drill:false}\n  };\n  var subMap = {\n    BMR:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',\n    NEAT: 'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',\n    EAT:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',\n    TEF:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'\n  };\n  var currentTab = 'depense';\n\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 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Muut sovellukset eiv\u00e4t.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: miten arki polttaa enemm\u00e4n kuin urheilu <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Miksi askeleesi ja ei-urheilulliset aktiviteettisi edustavat 15\u201330 % kokonaiskulutuksestasi.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Perusaineenvaihdunnan laskenta: tarkin kaava (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Vertaa Harris-Benedict 1919:\u00e4\u00e4, Mifflin-St Jeor 1990:t\u00e4 ja Lean-l\u00e4hestymistapaa todellisella rasvaprosentillasi.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/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;\">T\u00e4ydellinen TDEE-laskuri: kanoninen kaava BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Rasvaprosenttitietoinen TDEE-laskuri 4 metabolisen rakennuspalikan erittelyll\u00e4.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/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;\">Parhaat sovellukset kalorien laskemiseen vuonna 2026: 8 testattua sovellusta <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Rehellinen vertailu: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %), warning au-del\u00e0 de -30 %, recalibrage continu via Lean.<\/p>","protected":false},"author":1,"featured_media":1567,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalorivajelaskuri dieettiin: oikea menetelm\u00e4<\/title>\n<meta name=\"description\" content=\"Laske kalorivajeesi todellisesta rasvaprosenttitietoisesta TDEE:st\u00e4si. 3 vauhtia (hidas, kohtalainen, aggressiivinen), lihaskatovaroitus, jatkuva uudelleenkalibrointi Leanin kautta.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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