{"id":1587,"date":"2026-05-26T22:52:45","date_gmt":"2026-05-26T22:52:45","guid":{"rendered":"https:\/\/lean-app.com\/?p=1587"},"modified":"2026-09-08T18:17:13","modified_gmt":"2026-09-08T18:17:13","slug":"metabolisme-de-base","status":"publish","type":"post","link":"https:\/\/lean-app.com\/fi\/metabolisme-de-base\/","title":{"rendered":"Perusaineenvaihdunta: kaikki, mit\u00e4 sinun tulee tiet\u00e4\u00e4 sen tarkkaan laskemiseen (BMR selitettyn\u00e4)"},"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 h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* BodyScan illust *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* Body copy paragraphs *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1587 #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-1587 #lvm-shell .wrap,\nbody.postid-1587 #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-1587 #lvm-shell .wrap,\n  body.postid-1587 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1587 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1587 #lvm-shell *{max-width:100%}\nbody.postid-1587 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1587 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1587 #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-1587 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1587 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1587 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1587 #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-1587 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1587 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1587 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1587 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1587 #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-1587 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1587 #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-1587 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1587 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1587 #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-1587 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1587 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1587 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1587 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1587 #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-1587 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1587 #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-1587 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1587 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1587 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1587 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1587 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1587 #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-1587 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1587 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1587 #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-1587 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1587 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1587 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1587 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1587 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1587 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1587 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1587 #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-1587 #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-1587 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1587 #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-1587 #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-1587 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1587 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1587 #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}\n\/* BodyScan illust: no dark phone frame (plain screenshot display) *\/\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}<\/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\/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=pillar-bmr\" 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-bmr\" 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; Perusaineenvaihdunta<\/div>\n  <div class=\"eyebrow\">Pilari &middot; Aineenvaihdunnan tiede<\/div>\n  <h1 id=\"title\">Perusaineenvaihdunta.\n    <span class=\"alt\">Kaikki, mit\u00e4 sinun tarvitsee tiet\u00e4\u00e4 sen laskemiseksi tarkasti: BMR selitettyn\u00e4.<\/span>\n  <\/h1>\n  <p class=\"dek\">Perusaineenvaihdunta (BMR) on TDEE:si ja jokaisen onnistuneen dieetin perusta. Mutta se on tarkka vain, jos todellinen rasvaton massa tunnetaan. T\u00e4ss\u00e4 syy.<\/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 11&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=pillar-bmr\" 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=pillar-bmr\" 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      BMR (Basal Metabolic Rate, perusaineenvaihdunta) on energia, jonka kehosi polttaa levossa pit\u00e4\u00e4kseen syd\u00e4mesi, aivosi ja munuaisesi k\u00e4ynniss\u00e4. Se on 60\u201375&nbsp;% kokonaiskulutuksestasi. Silti useimmat sovellukset laskevat sen painon, i\u00e4n ja sukupuolen perusteella ja erehtyv\u00e4t siksi 200\u2013500&nbsp;kcal\/p\u00e4iv\u00e4 lihaksikkailla tai v\u00e4h\u00e4n liikkuvilla profiileilla.\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>Perusaineenvaihdunta (BMR) on energia, jonka kehosi kuluttaa levossa. Se on 60\u201375&nbsp;% kokonaiskulutuksestasi (TDEE). Sen tarkkuus riippuu <b>todellinen rasvaton massa<\/b>, eli rasvaprosentista. Harris-Benedict 1919 ja Mifflin-St Jeor 1990 arvioivat sen ilman rasvaprosenttia, virhemarginaali 200\u2013500&nbsp;kcal\/p\u00e4iv\u00e4. Lean mittaa rasvaprosenttisi AI BodyScanilla ja soveltaa sitten <b>patentoitu oma malli<\/b> joka laskee BMR:si todellisen rasvattoman massan perusteella. <a href=\"https:\/\/lean-app.com\/fi\/calcul-metabolisme-de-base\/\" style=\"color:var(--pink);text-decoration:underline\">Haluatko vain lukusi&nbsp;? K\u00e4yt\u00e4 erillist\u00e4 laskuria.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; M\u00e4\u00e4ritelm\u00e4<\/span>BMR, TDEE:n ensimm\u00e4inen rakennuspalikka<\/h2>\n\n<div class=\"body\">\n<p id=\"bmr-signification\"><b>BMR tarkoittaa Basal Metabolic Rate<\/b>, suomeksi \u00abperusaineenvaihdunta\u00bb. Kolme kirjainta yhdelle ajatukselle: pienin m\u00e4\u00e4r\u00e4 kilokaloreita, jonka kehosi polttaa joka p\u00e4iv\u00e4 t\u00e4ydellisess\u00e4 levossa, pelk\u00e4st\u00e4\u00e4n pit\u00e4\u00e4kseen sinut hengiss\u00e4.<\/p>\n<p>&#8203; <b>BMR (Basal Metabolic Rate)<\/b>, eli perusaineenvaihdunta, on v\u00e4himm\u00e4isenergia, jonka kehosi polttaa levossa elintoimintojesi yll\u00e4pit\u00e4miseksi: hengitys, verenkierto, aivojen, munuaisten ja maksan toiminta, ruumiinl\u00e4mm\u00f6n yll\u00e4pito. Mitataan paastossa, makuulla, l\u00e4mp\u00f6neutraalissa tilassa. <b>Se on elimist\u00f6si kiinte\u00e4 kulutus, riippumatta siit\u00e4, mit\u00e4 teet p\u00e4iv\u00e4si aikana.<\/b><\/p>\n<p>Kokonaisenergiankulutuksen kanonisessa yht\u00e4l\u00f6ss\u00e4 BMR on ensimm\u00e4inen rakennuspalikka:<\/p>\n<\/div>\n\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\n<div class=\"body\">\n<p>Konkreettisesti BMR:si on <b>60\u201375&nbsp;%<\/b> TDEE:st\u00e4si useimmilla aikuisilla (loput jakautuu NEAT:n, EAT:n ja TEF:n kesken). Se on ylivoimaisesti suurin kulutuser\u00e4. Jos erehdyt 150&nbsp;kcal BMR:ss\u00e4si, TDEE:si on 150&nbsp;kcal v\u00e4\u00e4rin. Vajeesi on 150&nbsp;kcal v\u00e4\u00e4rin. Dieettisuunnitelmasi on 150&nbsp;kcal v\u00e4\u00e4rin. <b>Kaikki l\u00e4htee siit\u00e4.<\/b><\/p>\n<p>Metabolinen adaptaatio tulee sen j\u00e4lkeen <b>BMR:n kertoimena<\/b> pitkittyneess\u00e4 kalorivajeessa (Lean-k\u00e4yt\u00e4nt\u00f6: 100&nbsp;% = optimaalinen, 90&nbsp;% = 10&nbsp;% kertynytt\u00e4 adaptaatiota, eli BMR laskenut 10&nbsp;%). Se ei tule <b>askeleet<\/b> TDEE-summaan: se moduloi BMR:\u00e4\u00e4.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Haluatko 4 rakennuspalikan yksityiskohdat&nbsp;? <a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\">T\u00e4ydellinen TDEE-laskuri<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/neat-depense-non-sportive\/\">NEAT (askeleet)<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/eat\/\">EAT (urheilu)<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/effet-thermique-des-aliments\/\">TEF (ruoansulatus)<\/a>.\n<\/div>\n\n<!-- Diagramme TDEE Franck ID 876 \u2014 paysage max-width:580px -->\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\">TDEE:n tyypillinen jakauma: BMR on 57&nbsp;% kokonaiskulutuksesta.<\/p>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; BMR:n moottorit<\/span>Mitk\u00e4 elimet polttavat mit\u00e4 levossa?<\/h2>\n\n<div class=\"body\">\n<p>Perusaineenvaihduntasi ei ole abstrakti keskiarvo. Se vastaa jokaisen elimen energiantarpeen summaa. T\u00e4ss\u00e4 fysiologisessa kirjallisuudessa mitattu jakauma:<\/p>\n<\/div>\n\n<!-- Tableau organes converti en cards stacked (z\u00e9ro tableau scrollable) -->\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,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 var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Lihakset<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">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 var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Maksa<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">25&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 var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Aivot<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">20&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 #C8A019\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Syd\u00e4n<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">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 var(--muted)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Munuaiset<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--muted)\">5&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 var(--muted)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Rasvakudos (rasva)<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--muted)\">3&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 var(--dim)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Loput (iho, suolisto&hellip;)<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--dim)\">7&nbsp;%<\/span>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Mit\u00e4 t\u00e4m\u00e4 taulukko kertoo heti: <b>lihakset ovat 30&nbsp;% BMR:st\u00e4<\/b>, kun rasva on vain 3&nbsp;%. Lihasmassan kasvattaminen lis\u00e4\u00e4 suoraan perusaineenvaihduntaasi. Lihaksen menett\u00e4minen (huonosti toteutetussa dieetiss\u00e4) laskee sit\u00e4. Se on aliarvioiduin mekanismi pitk\u00e4n aikav\u00e4lin painonhallinnassa.<\/p>\n<p>T\u00e4rke\u00e4 seuraus: korkeampi BMR nostaa ep\u00e4suorasti NEAT:iasi ja EAT:iasi. Konkreettinen esimerkki: strongman, jonka BMR on 1&thinsp;800&nbsp;kcal, polttaa noin 0,08&nbsp;kcal askelta kohti, kun 50&nbsp;kg painava nainen polttaa 0,02&nbsp;kcal. Sama aktiviteetti tuottaa hyvin erilaisen metabolisen tuloksen l\u00e4ht\u00f6tilanteen rasvattoman massan mukaan.<\/p>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Historia<\/span>Nelj\u00e4 BMR-kaavaa, 105 vuotta kehityst\u00e4<\/h2>\n<p>Nelj\u00e4 yht\u00e4l\u00f6\u00e4 on hallinnut BMR:n laskennan tieteellist\u00e4 kirjallisuutta vuosisadan ajan. Jokainen vastaa aikakautta, otosta, tarkoitusta. T\u00e4ss\u00e4, mit\u00e4 ne todella sanovat, ja niiden rajoitukset.<\/p>\n\n<div class=\"compar-grid\">\n  <div class=\"compar-card\">\n    <h4>Harris-Benedict<\/h4>\n    <div class=\"year\">1919, tarkistettu 1984 &middot; 136 koehenkil\u00f6\u00e4<\/div>\n    <p class=\"desc\">Suuri kanta\u00e4iti. Arvioi BMR:n painon, pituuden, i\u00e4n ja sukupuolen perusteella. K\u00e4ytet\u00e4\u00e4n yh\u00e4 oletuksena monissa verkkolaskureissa ja joissakin kuluttajasovelluksissa.<\/p>\n    <p class=\"pros\"><b>+<\/b> Siteerattu kaikkialla, vertailukelpoinen laskurista toiseen.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Kalibroitu sata vuotta vanhalla v\u00e4est\u00f6ll\u00e4. Yliarvioi BMR:n 5\u201310&nbsp;% nykyaikaisilla profiileilla.<\/p>\n  <\/div>\n\n  <div class=\"compar-card\">\n    <h4>Mifflin-St Jeor<\/h4>\n    <div class=\"year\">1990 &middot; 498 koehenkil\u00f6\u00e4<\/div>\n    <p class=\"desc\">Kalibroitu uudelleen amerikkalaisella v\u00e4est\u00f6ll\u00e4 80-luvun lopulla. Kliinisten ravitsemusterapeuttien pit\u00e4m\u00e4 \u00abmodernina viitteen\u00e4 ilman rasvaprosenttia\u00bb. Tarkkuus &plusmn;10&nbsp;% keskivertoprofiililla.<\/p>\n    <p class=\"pros\"><b>+<\/b> Tarkempi kuin Harris-Benedict 70&nbsp;%:lla profiileista.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Ei ota rasvaprosenttia huomioon. Virhemarginaali 200\u2013400 kcal lihaksikkailla tai v\u00e4h\u00e4n liikkuvilla profiileilla.<\/p>\n  <\/div>\n\n  <div class=\"compar-card\">\n    <h4>Yht\u00e4l\u00f6t rasvattomalle massalle<\/h4>\n    <div class=\"year\">1980-luku ja sen j\u00e4lkeen &middot; fysiologinen kirjallisuus<\/div>\n    <p class=\"desc\">Yht\u00e4l\u00f6perhe, joka perustuu <b>rasvaton massa (FFM)<\/b> kokonaispainon sijaan. Tyypillinen julkinen muoto: 370 + 21,6 &times; FFM (kg). Tieteellisesti tarkempi, mutta vaatii rasvaprosentin tuntemisen.<\/p>\n    <p class=\"pros\"><b>+<\/b> Parempi tarkkuus kaikilla profiileilla, my\u00f6s lihaksikkailla ja v\u00e4h\u00e4n liikkuvilla.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Vaatii tarkan rasvaprosenttimittauksen (bioimpedanssi, DEXA tai AI BodyScan). Historiallisesti vaikeasti saatavilla.<\/p>\n  <\/div>\n\n  <div class=\"compar-card lean\">\n    <h4>Leanin patentoitu oma malli<\/h4>\n    <div class=\"year\">2024 &middot; kalibroitu 10&thinsp;000+ k\u00e4ytt\u00e4j\u00e4ll\u00e4<\/div>\n    <p class=\"desc\">Perustuu <b>todellinen rasvaton massa<\/b> mitattu AI BodyScanilla, sis\u00e4lt\u00e4\u00e4 metabolisen adaptaation funktion vajeessa, soveltaa hienoa ik\u00e4korjausta, kalibroituu uudelleen viikko viikolta punnituksen ja BodyScanin kautta. <b>Ei paperikaava: malli, joka oppii datastasi.<\/b><\/p>\n    <p class=\"pros\"><b>+<\/b> Tarkkuus &plusmn;3&nbsp;% lihaksikkailla, v\u00e4h\u00e4n liikkuvilla, vaihdevuosi-ik\u00e4isill\u00e4 ja synnytyksen j\u00e4lkeisill\u00e4 profiileilla. Jatkuva uudelleenkalibrointi.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Vaatii alustavan AI BodyScanin (5 sekuntia, ilmainen Leanissa) ja s\u00e4\u00e4nn\u00f6llisen painotiedon.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Vipuvarsi<\/span>Miksi rasvaprosentti muuttaa kaiken BMR:ss\u00e4<\/h2>\n\n<div class=\"statement\"><p>Kahdella 80&nbsp;kg painavalla miehell\u00e4 ei ole sama BMR. <span class=\"accent\">Lihas polttaa levossa 3 kertaa enemm\u00e4n kuin rasva.<\/span><\/p><\/div>\n\n<div class=\"body\">\n<p>Rasvaton massa (elimet + lihakset + luut + vesi) on metabolinen moottori. Rasvamassa taas on energian kannalta l\u00e4hes inertti. Konkreettisesti: <b>1&nbsp;kg lihasta polttaa levossa noin 13&nbsp;kcal\/p\u00e4iv\u00e4, 1&nbsp;kg rasvaa noin 4&nbsp;kcal\/p\u00e4iv\u00e4<\/b> (Heymsfield, M\u00fcller, Hall). Suhde on 3 vastaan 1.<\/p>\n<p>Otetaan kaksi 80&nbsp;kg painavaa, 180&nbsp;cm pitk\u00e4\u00e4 miest\u00e4. Ensimm\u00e4isen rasvaprosentti on 12&nbsp;% (urheilija, rasvaton massa 70,4&nbsp;kg). Toisen 28&nbsp;% (v\u00e4h\u00e4n liikkuva, rasvaton massa 57,6&nbsp;kg). Rasvattomaan massaan perustuvalla yht\u00e4l\u00f6ll\u00e4 laskettuna BMR:n ero on luokkaa <b>275 kcal\/p\u00e4iv\u00e4<\/b>. Mifflin-St Jeor antaa heille silti saman luvun: 1&thinsp;780 kcal. Se on rakenteellinen virhe, joka j\u00e4\u00e4 huomaamatta kuukausien ep\u00e4onnistuneen dieetin ajan.<\/p>\n<p>Pahempaa: pitkittyneess\u00e4 vajeessa BMR:si ei laske vain siksi, ett\u00e4 painat v\u00e4hemm\u00e4n (Hall 2008, M\u00fcller 2015). Se laskee my\u00f6s siksi, ett\u00e4 kehosi aktivoi <b>metabolinen adaptaatio<\/b> : 5\u201325&nbsp;% v\u00e4hemm\u00e4n vajeen ja sen keston mukaan. Ilman rasvaprosenttia JA ilman mallinnettua adaptaatiota navigoit sokkona.<\/p>\n<\/div>\n\n<!-- BodyScan r\u00e9sultat bodyfat 11% homme \u2014 ID 808, portrait max-width:220px -->\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\u00e9sultat 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>AI BodyScan<\/b> : tulos rasvaprosentti 11&nbsp;%, tarkkuus 2&nbsp;%:n sis\u00e4ll\u00e4. Kuva, 5 sekuntia.<\/p>\n<\/div>\n\n<div class=\"body\">\n<p>Tieteellinen l\u00e4hestymistapa tarkemman BMR:n laskemiseen, kun rasvaprosentti on tiedossa, perustuu <b>rasvaton massa (FFM, Fat-Free Mass)<\/b>. T\u00e4m\u00e4n yht\u00e4l\u00f6n julkinen muoto, jota on siteerattu 1980-luvulta l\u00e4htien fysiologisessa kirjallisuudessa, antaa noin 370 + 21,6 &times; rasvaton massa (kg). Leanin <b>patentoitu oma malli<\/b> menee pidemm\u00e4lle: se sis\u00e4llytt\u00e4\u00e4 metabolisen adaptaation funktion, kehon veden, glykogeenin ja kalibroituu uudelleen AI BodyScanin kautta jokaisessa punnituksessa.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Haluatko vertailla 3 kaavaa omilla luvuillasi&nbsp;? <a href=\"https:\/\/lean-app.com\/fi\/calcul-metabolisme-de-base\/\">K\u00e4yt\u00e4 Leanin perusaineenvaihduntalaskuria<\/a> (Harris-Benedict, Mifflin-St Jeor, rasvattomaan massaan perustuva l\u00e4hestymistapa).\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Kolme profiilia, kolme totuutta<\/span>Mifflin vastaan Lean -ero kasvaa koostumuksesi my\u00f6t\u00e4<\/h2>\n<p>Kolme eri kehotyypin miest\u00e4, vertaillut laskennat. Luvut tulevat kolmesta kaavasta 80&nbsp;kg \/ 180&nbsp;cm \/ 32&nbsp;v, s\u00e4\u00e4t\u00e4en vain rasvaprosenttia. N\u00e4et heti, miss\u00e4 Harris-Benedict ja Mifflin-St Jeor erehtyv\u00e4t.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Urheilijaprofiili<\/h4>\n    <div class=\"meta\">32 v &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 12&nbsp;% rasvaprosentti &middot; rasvaton massa 70,4&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-l\u00e4hestymistapa (rasvaton massa)<\/span><span class=\"v\">1&thinsp;873 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ero Lean vs Mifflin: <b style=\"color:var(--pink)\">+93 kcal\/p\u00e4iv\u00e4<\/b>. 90 p\u00e4iv\u00e4ss\u00e4 se on l\u00e4hes 10&thinsp;000 kcal klassisten kaavojen \u00abunohtamana\u00bb.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Keskivertoprofiili<\/h4>\n    <div class=\"meta\">32 v &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 20&nbsp;% rasvaprosentti &middot; rasvaton massa 64&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-l\u00e4hestymistapa (rasvaton massa)<\/span><span class=\"v\">1&thinsp;735 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ero Lean vs Mifflin: <b style=\"color:var(--pink)\">&minus;45 kcal\/p\u00e4iv\u00e4<\/b>. T\u00e4ll\u00e4 keskivertoprofiililla Mifflin osuu hyvin (se on profiili, jolla kaava kalibroitiin 1990). Jokainen poikkeama t\u00e4st\u00e4 profiilista kasvattaa virhett\u00e4.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>V\u00e4h\u00e4n liikkuva profiili<\/h4>\n    <div class=\"meta\">32 v &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 28&nbsp;% rasvaprosentti &middot; rasvaton massa 57,6&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-l\u00e4hestymistapa (rasvaton massa)<\/span><span class=\"v\">1&thinsp;597 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ero Lean vs Mifflin: <b style=\"color:var(--pink)\">&minus;183 kcal\/p\u00e4iv\u00e4<\/b>. Mifflin yliarvioi h\u00e4nen BMR:ns\u00e4 166 kcal. Juuri siksi niin monet ylipainoiset profiilit \u00abeiv\u00e4t laihdu lasketusta vajeesta huolimatta\u00bb.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; Lean-moottori<\/span>N\u00e4in Lean laskee BMR:si (patentoitu oma malli)<\/h2>\n\n<div class=\"body\">\n<p>Lean k\u00e4ytt\u00e4\u00e4 patentoitua omaa mallia BMR:si laskemiseen. T\u00e4rkein sy\u00f6tetieto ei ole painosi: se on <b>todellinen rasvaton massa<\/b>, joka johdetaan AI BodyScanilla mitatusta rasvaprosentistasi. Rasvamassa j\u00e4tet\u00e4\u00e4n huomiotta metabolisen moottorin laskennassa, koska se on metabolisesti inertti.<\/p>\n<p>Lean-mallin nelj\u00e4 pilaria:<\/p>\n<ol style=\"margin:14px 0 14px 22px;padding:0;line-height:1.7\">\n  <li><b>AI BodyScan<\/b> : kuva, 5 sekuntia, DEXA-tason tarkkuus 10&thinsp;000+ k\u00e4ytt\u00e4j\u00e4ll\u00e4. Lean johtaa siit\u00e4 todellisen rasvattoman massasi.<\/li>\n  <li><b>Patentoitu oma malli<\/b> : soveltaa rasvattomaan massaasi funktiota, joka sis\u00e4lt\u00e4\u00e4 hienon ik\u00e4korjauksen, kehon veden ja glykogeenin. Ei paperikaava: malli, joka oppii datastasi.<\/li>\n  <li><b>Mallinnettu metabolinen adaptaatio<\/b> : k\u00e4yt\u00e4nt\u00f6 100&nbsp;% = optimaalinen, 90&nbsp;% = 10&nbsp;% adaptaatiota. Kerroin moduloi BMR:\u00e4\u00e4 pitkittyneess\u00e4 vajeessa (ei koskaan lis\u00e4t\u00e4 TDEE-summaan).<\/li>\n  <li><b>Jatkuva uudelleenkalibrointi<\/b> : jokaisella punnituksella, jokaisella BodyScanilla BMR lasketaan uudelleen. Et tee laskua kerran kaikkiaan: se el\u00e4\u00e4 kanssasi.<\/li>\n<\/ol>\n<p>Lean k\u00e4ytt\u00e4\u00e4 my\u00f6s <b>viimeisten 7 p\u00e4iv\u00e4n painon keskiarvoa<\/b> (eik\u00e4 p\u00e4iv\u00e4n painoa) veden ja glykogeenin vaihteluiden tasoittamiseksi. N\u00e4in edellisen illan suolainen ateria ei nosta tai laske BMR:\u00e4\u00e4si keinotekoisesti.<\/p>\n<p>Siksi Lean kielt\u00e4ytyy antamasta sinulle kaloritavoitetta ennen kuin AI BodyScanisi on tehty. Ei oikusta. Johdonmukaisuudesta: ilman rasvaprosenttia BMR on tilastollinen keskiarvo. Sen kanssa se on sinun BMR:si.<\/p>\n<\/div>\n\n<!-- Focus BMR \u00e9cran Lean \u2014 ID 832, portrait max-width:220px -->\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\/focus-depense-metabolisme-bmr-lean-app-512x1024.png\" alt=\"Focus d\u00e9pense BMR dans l'application Lean\" width=\"512\" 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>Lean-BMR<\/b> : laskettu todellisen rasvattoman massasi perusteella, kalibroitu uudelleen jokaisella punnituksella.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Haluatko todellisen BMR:si todellisen rasvaprosenttisi perusteella&nbsp;? <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" target=\"_blank\" rel=\"noopener\">Asenna Lean<\/a> ja tee ensimm\u00e4inen BodyScanisi 5 sekunnissa. Ilman paperikaavaa.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">08 &middot; AI BodyScan<\/span>Mittaa rasvaprosentti 5 sekunnissa tarkkaa BMR:\u00e4\u00e4 varten<\/h2>\n\n<div class=\"body\">\n<p>Ilman todellista rasvaprosenttia paraskin rasvattoman massan yht\u00e4l\u00f6 on hy\u00f6dyt\u00f6n. Lean ratkaisee ongelman <b>AI BodyScan<\/b> : yksi kuva edest\u00e4, 5 sekunnin k\u00e4sittely, tarkkuus noin 2 rasvaprosenttipistett\u00e4. Ei ulkoista laitetta, ei impedanssipunnitusta, ei DEXA-k\u00e4ynti\u00e4.<\/p>\n<\/div>\n\n<!-- BodyScan homme seul \u2014 centr\u00e9 -->\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=\"AI BodyScan -esittely, mies\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">BodyScan mies<\/p>\n<\/div>\n\n\n<div class=\"body\">\n<p><b>Optimaaliset olosuhteet tarkkaa BodyScania varten:<\/b><\/p>\n<ul style=\"margin:10px 0 10px 22px;padding:0;line-height:1.8\">\n  <li>Luonnonvalo tai hajavalo, ei heittovarjoa keholla<\/li>\n  <li>Normaali hengitys, \u00e4l\u00e4 ved\u00e4 vatsaa sis\u00e4\u00e4n, ei vatsalihasten j\u00e4nnityst\u00e4<\/li>\n  <li>Samat olosuhteet jokaisella skannauksella (sama kellonaika, sama valo, sama kameraet\u00e4isyys)<\/li>\n  <li>Ei heti treenin j\u00e4lkeen (lihaspumppi v\u00e4\u00e4rist\u00e4\u00e4 mittausta)<\/li>\n  <li>Kameraet\u00e4isyys: noin 2 metri\u00e4, koko keho kuvassa<\/li>\n<\/ul>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Metabolinen adaptaatio<\/span>5. komponentti, joka moduloi kaikkea<\/h2>\n\n<div class=\"body\">\n<p>Metabolinen adaptaatio ei ole TDEE-summassa. Se on <b>BMR:n kertoimena<\/b> joka laukeaa pitkittyneess\u00e4 kalorivajeessa. Lean-k\u00e4yt\u00e4nt\u00f6:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>100&nbsp;%<\/b> : ei adaptaatiota, optimaalinen BMR<\/li>\n  <li><b>90\u201398&nbsp;%<\/b> : liev\u00e4 tai kohtalainen adaptaatio, BMR laskenut 2\u201310&nbsp;%<\/li>\n  <li><b>Alle 90&nbsp;%<\/b> : paluu yll\u00e4pitoon suositeltavaa (diet break tai yll\u00e4pitoviikko)<\/li>\n<\/ul>\n<p>T\u00e4m\u00e4 ilmi\u00f6, jonka Hall (2008) ja M\u00fcller (2015) ovat mitanneet, selitt\u00e4\u00e4 dieetin tasanteet. Kehosi ei \u00abvastusta\u00bb painonpudotusta taikuudella: se yksinkertaisesti laskee BMR:\u00e4\u00e4ns\u00e4 kompensoidakseen vajeen. Ilman t\u00e4m\u00e4n kertoimen mallintamista laskettu TDEE:si muuttuu viikko viikolta yh\u00e4 optimistisemmaksi.<\/p>\n<\/div>\n\n<!-- Graphique adaptation m\u00e9tabolique TDEE r\u00e9elle vs calcul\u00e9e \u2014 ID 778, paysage max-width:580px -->\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\u00e9tabolique : TDEE r\u00e9elle vs TDEE calcul\u00e9e sur une s\u00e8che 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\">Todellinen TDEE (mitattu) vs TDEE laskettuna ilman adaptaatiota. Ero kasvaa 4\u20136 viikon vajeen j\u00e4lkeen.<\/p>\n<\/div>\n\n<!-- Suivi BMR adaptation paysage \u2014 ID 861, max-width:500px -->\n<div style=\"margin:32px auto;max-width:500px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/suivi-bmr-adaptation-metabolique-lean-app-1024x432.png\" alt=\"Suivi BMR et adaptation m\u00e9tabolique dans l'application Lean, 1767 kcal\" width=\"1024\" height=\"432\" 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\">Viikoittainen BMR-seuranta metabolisen adaptaation kertoimella Leanissa.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Lean on <b>maailman ensimm\u00e4inen sovellus<\/b> joka mallintaa metabolisen adaptaation reaaliajassa. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" target=\"_blank\" rel=\"noopener\">Lataa Lean<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">10 &middot; BMR-seuranta Leanissa<\/span>Trendianalyysi, 7 p\u00e4iv\u00e4n paino, jatkuva rasvaprosentti<\/h2>\n\n<div class=\"body\">\n<p>Lean ei laske BMR:\u00e4\u00e4si kerran kaikkiaan. Se p\u00e4ivitt\u00e4\u00e4 sen jokaisella punnituksella ja jokaisella BodyScanilla, kolmella erillisell\u00e4 n\u00e4yt\u00f6ll\u00e4:<\/p>\n<\/div>\n\n<!-- Analyse tendance BMR \u2014 ID 760, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:36px 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\/analyse-tendance-metabolisme-base-bmr-lean-app-512x1024.png\" alt=\"Analyse tendance BMR hebdomadaire dans l'application Lean\" width=\"512\" 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>BMR-trendi<\/b> : viikoittainen kuvaaja, n\u00e4et adaptaation muodostuvan reaaliajassa.<\/p>\n<\/div>\n\n\n<div class=\"body\">\n<p>P\u00e4ivitt\u00e4inen punnitus Leanissa k\u00e4ytt\u00e4\u00e4 <b>viimeisten 7 p\u00e4iv\u00e4n liukuvaa keskiarvoa<\/b> veden ja glykogeenin luonnollisten vaihteluiden tasoittamiseksi. 1\u20132&nbsp;kg vaihtelu p\u00e4iv\u00e4st\u00e4 toiseen on normaalia eik\u00e4 heijasta todellista kehonkoostumusta. T\u00e4m\u00e4 keskiarvo sy\u00f6tt\u00e4\u00e4 BMR:n uudelleenlaskennan, ei aamun raaka paino.<\/p>\n<\/div>\n\n<!-- Poids 2 colonnes: saisie + suivi bodyfat -->\n<div style=\"margin:36px auto;display:grid;grid-template-columns:1fr 1fr;gap:16px;max-width:480px\">\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/saisir-poids-journalier-calendrier-lean-app-510x1024.png\" alt=\"Saisir poids journalier avec calendrier dans l'application Lean\" width=\"510\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Automaattinen 7 p\u00e4iv\u00e4n keskiarvo<\/p>\n  <\/div>\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/suivi-evolution-poids-bodyfat-lean-app-512x1024.png\" alt=\"Suivi \u00e9volution poids et bodyfat dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Paino + rasvaprosentti: rasvaa vai lihasta?<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">11 &middot; T\u00e4ydellinen TDEE<\/span>Kokonaiskalorikulutus BMR:st\u00e4si l\u00e4htien<\/h2>\n\n<div class=\"body\">\n<p>Kun BMR:si on tarkka, kolme muuta TDEE:n komponenttia asettuvat sen p\u00e4\u00e4lle:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>NEAT<\/b> (Non-Exercise Activity Thermogenesis): askeleesi ja aktiviteettisi urheilun ulkopuolella. Lean mittaa sen sis\u00e4\u00e4nrakennetulla askelmittarilla.<\/li>\n  <li><b>EAT<\/b> (Exercise Activity Thermogenesis): seuratut treenisi. Leanissa voit kirjata treenin intensiteetin ja tyypin tarkkaa laskentaa varten.<\/li>\n  <li><b>TEF<\/b> (Thermic Effect of Food): ruoansulatukseen kulunut energia. Lasketaan automaattisesti sy\u00f6tettyjen makrojen perusteella.<\/li>\n<\/ul>\n<\/div>\n\n<!-- TDEE 2 colonnes: analyse + s\u00e9ance -->\n<div style=\"margin:36px auto;display:grid;grid-template-columns:1fr 1fr;gap:16px;max-width:480px\">\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/analyse-depense-calorique-tdee-lean-app-514x1024.png\" alt=\"Analyse d\u00e9pense calorique TDEE dans l'application Lean\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">TDEE = BMR + NEAT + EAT + TEF reaaliajassa<\/p>\n  <\/div>\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-musculation-intensite-lean-app-520x1024.png\" alt=\"Enregistrer s\u00e9ance musculation avec intensit\u00e9 dans l'application Lean\" width=\"520\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Voimatreeni: intensiteetti \u2192 tarkka EAT<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Strategiat<\/span>BMR ja toimintasuunnitelma tavoitteesi mukaan<\/h2>\n<p>Kun tarkka BMR:si on tiedossa, k\u00e4yt\u00e4nn\u00f6n sovellus on suora. Kolme tapausta, kolme laskennallista vipuvartta.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Dieetti (rasvanpoltto)<\/h4>\n    <div class=\"meta\">Tavoite: kohtalainen kalorivaje, lihaksen s\u00e4ilytt\u00e4minen<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Tavoitesaanti<\/span><span class=\"v\">TDEE &minus; 20&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Seurattava adaptaatio<\/span><span class=\"v\">5\u201315&nbsp;% BMR:st\u00e4<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-uudelleenkalibrointi<\/span><span class=\"v\">Viikoittain (punnitus + BodyScan)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">MyFitnessPalin n\u00e4ytt\u00e4m\u00e4 vaje Mifflinin perusteella ilman rasvaprosenttia voi olla v\u00e4\u00e4rin <b style=\"color:var(--pink)\">200\u2013400 kcal\/p\u00e4iv\u00e4<\/b>. Yksityiskohtainen ty\u00f6kalu: <a href=\"https:\/\/lean-app.com\/fi\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">kalorivajelaskuri<\/a>.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Bulk (lihaskasvu)<\/h4>\n    <div class=\"meta\">Tavoite: hallittu ylij\u00e4\u00e4m\u00e4, mahdollisimman v\u00e4h\u00e4n rasvaa<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Tavoitesaanti<\/span><span class=\"v\">TDEE + 10\u201315&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Riski ilman tarkkaa BMR:\u00e4\u00e4<\/span><span class=\"v\">Liiallinen ylij\u00e4\u00e4m\u00e4 (turhaa rasvaa)<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-uudelleenkalibrointi<\/span><span class=\"v\">Viikoittain (rasvattoman massan tarkistus)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Puhdas bulk vaatii saadun rasvattoman massan erottamista rasvamassasta. Leanin viikoittainen AI BodyScan n\u00e4ytt\u00e4\u00e4 sen sinulle, ilman l\u00e4\u00e4ketieteellist\u00e4 kuvantamista.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Yll\u00e4pito \/ recomp<\/h4>\n    <div class=\"meta\">Tavoite: koostumus paranee vakaalla painolla<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Tavoitesaanti<\/span><span class=\"v\">TDEE &plusmn; 0<\/span><\/div>\n      <div class=\"rw\"><span>Avainseuranta<\/span><span class=\"v\">Rasvaprosentti &darr;, rasvaton massa &uarr;<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-uudelleenkalibrointi<\/span><span class=\"v\">P\u00e4ivitt\u00e4in, live-tasapaino<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Kehonkoostumuksen muutos ei n\u00e4y vaa'alla. Se n\u00e4kyy rasvaprosentissa. Ilman BodyScania olet sokea.<\/div>\n  <\/div>\n<\/div>\n\n\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Opastukset<\/span>N\u00e4in k\u00e4yt\u00e4t Leania BMR:\u00e4\u00e4si varten<\/h2>\n\n<div class=\"body\">\n<p>Kaksi videota konkreettiseen aloitukseen:<\/p>\n<\/div>\n\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=\"Toista video: MITEN LASKEA KALORISI LEANILLA!\" 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\">T\u00e4ydellinen opastus: kalorien laskeminen Leanilla, A:sta \u00d6:h\u00f6n.<\/p>\n  <\/div>\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"wtg6vKi-IhM\" data-t=\"Comment j'ai DOUBL\u00c9 ma d\u00e9pense calorique pour PERDRE DU GRAS\" aria-label=\"Toista video: Miten TUPLASIN kalorikulutukseni PUDOTTAAKSENI RASVAA\" 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\">N\u00e4in tuplaat kalorikulutuksesi optimoimalla jokaisen TDEE:n komponentin.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">14 &middot; Pyramidi<\/span>BMR Leanin Edistymispyramidin perustana<\/h2>\n\n<div class=\"body\">\n<p>Leanin filosofiassa BMR ei ole toimintasuunnitelman huippu, se on <b>perusta<\/b>. <b>Edistymispyramidissa<\/b> asettaa t\u00e4rkeysj\u00e4rjestykseen sen, mik\u00e4 todella merkitsee onnistuneessa dieetiss\u00e4: sitoutuminen &gt; kaloritavoite &gt; askeleet. Ja kaloritavoitteen takana on TDEE:si, eli BMR:si.<\/p>\n<p>Niin kauan kuin BMR:si on v\u00e4\u00e4rin, koko suunnitelma on v\u00e4\u00e4rin. Siksi Lean kielt\u00e4ytyy antamasta tavoitetta ilman AI BodyScania. Siksi my\u00f6s BMR:n uudelleenlaskenta jokaisella punnituksella (eli jatkuvasti) on ainoa tapa v\u00e4ltt\u00e4\u00e4 tasanne.<\/p>\n<\/div>\n\n<div class=\"pyramid\" aria-label=\"Leanin Edistymispyramidi\">\n  <div class=\"level l1\"><span>Sitoutuminen<\/span><span class=\"k\">Perusta<\/span><\/div>\n  <div class=\"level l2\"><span>Kaloritavoite (tarkka BMR)<\/span><span class=\"k\">Taso 2<\/span><\/div>\n  <div class=\"level l3\"><span>Askeleet \/ p\u00e4ivitt\u00e4inen NEAT<\/span><span class=\"k\">Taso 3<\/span><\/div>\n  <div class=\"level l4\"><span>Makroravinteet<\/span><span class=\"k\">Huippu<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">\u00c4l\u00e4 hypp\u00e4\u00e4 vaiheiden yli. Tarkka BMR todellisen rasvaprosentin perusteella on taso 2. Mutta jos et kirjaa s\u00e4\u00e4nn\u00f6llisesti, makrojen optimoinnista prosentin tarkkuudella ei ole hy\u00f6ty\u00e4.<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">15 &middot; UKK<\/span>Kaikki, mit\u00e4 mietit perusaineenvaihdunnasta<\/h2>\n\n<details class=\"faq\"><summary>Mit\u00e4 BMR tarkoittaa&nbsp;?<\/summary><div class=\"faq-body\"><p>BMR on lyhenne sanoista Basal Metabolic Rate, suomeksi \u00abperusaineenvaihdunta\u00bb. Se tarkoittaa v\u00e4himm\u00e4isenergiaa, kilokaloreina p\u00e4iv\u00e4ss\u00e4, jonka elimist\u00f6si kuluttaa t\u00e4ydellisess\u00e4 levossa elintoimintojensa yll\u00e4pit\u00e4miseksi. Se on yht\u00e4l\u00f6n TDEE&nbsp;= BMR&nbsp;+ NEAT&nbsp;+ EAT&nbsp;+ TEF ensimm\u00e4inen rakennuspalikka.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Mik\u00e4 on perusaineenvaihdunta?<\/summary><div class=\"faq-body\"><p>Perusaineenvaihdunta eli BMR (Basal Metabolic Rate) on v\u00e4himm\u00e4isenergia, jonka kehosi polttaa levossa elintoimintojensa yll\u00e4pit\u00e4miseksi (syd\u00e4n, aivot, munuaiset, maksa, hengitys, l\u00e4mm\u00f6n yll\u00e4pito). Se mitataan paastossa, makuulla, l\u00e4mp\u00f6neutraalissa tilassa. Se on 60\u201375&nbsp;% kokonaiskulutuksestasi (TDEE) useimmilla aikuisilla.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miten BMR lasketaan tarkalleen?<\/summary><div class=\"faq-body\"><p>Yht\u00e4l\u00f6it\u00e4 on nelj\u00e4\u00e4 perhett\u00e4. Harris-Benedict 1919 ja Mifflin-St Jeor 1990 laskevat painon, pituuden, i\u00e4n ja sukupuolen perusteella (nopeita mutta ep\u00e4tarkkoja lihaksikkailla tai v\u00e4h\u00e4n liikkuvilla profiileilla). Rasvattoman massan yht\u00e4l\u00f6t (julkinen muoto 370 + 21,6 &times; FFM) laskevat todellisen rasvattoman massan perusteella (tarkempia mutta vaativat rasvaprosentin). Leanin patentoitu oma malli perustuu AI BodyScanilla mitattuun todelliseen rasvattomaan massaan, sis\u00e4lt\u00e4\u00e4 metabolisen adaptaation ja kalibroituu uudelleen viikko viikolta.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Mik\u00e4 on tarkin kaava BMR:lle?<\/summary><div class=\"faq-body\"><p>Tarkin kaava on se, joka perustuu todelliseen rasvattomaan massaan. Ilman rasvaprosenttia Mifflin-St Jeor 1990 on edelleen paras julkinen likiarvo (&plusmn;10 % 70 %:lla profiileista). Rasvaprosentin kanssa rasvattoman massan yht\u00e4l\u00f6 tyyppi\u00e4 370 + 21,6 &times; FFM on tarkempi. Leanin patentoitu oma malli tarkentaa viel\u00e4 sis\u00e4llytt\u00e4m\u00e4ll\u00e4 metabolisen adaptaation ja jatkuvan uudelleenkalibroinnin.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Mit\u00e4 teoreettista mallia Lean k\u00e4ytt\u00e4\u00e4 BMR:lle?<\/summary><div class=\"faq-body\"><p>Lean k\u00e4ytt\u00e4\u00e4 omaa malliaan, jonka Leanin T&amp;K-tiimi on kehitt\u00e4nyt ja joka patentoitiin 2024. Se ei perustu Harris-Benedictiin 1919 eik\u00e4 Mifflin-St Jeoriin 1990: se laskee AI BodyScanilla mitatun todellisen rasvattoman massan perusteella, hienolla ik\u00e4korjauksella, kehon veden ja glykogeenin mallinnuksella sek\u00e4 metabolisen adaptaation kertoimella. Malli kalibroituu jatkuvasti uudelleen jokaisella punnituksella ja BodyScanilla.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miksi BMR:ni laskee, kun laihdun?<\/summary><div class=\"faq-body\"><p>Kahdesta syyst\u00e4. Ensimm\u00e4inen, fyysinen syy: painat v\u00e4hemm\u00e4n, joten yll\u00e4pidett\u00e4v\u00e4\u00e4 rasvatonta massaa on v\u00e4hemm\u00e4n, joten mekaaninen BMR laskee. Toinen, fysiologinen syy: kehosi aktivoi metabolisen adaptaation pitkittyneess\u00e4 kalorivajeessa, mik\u00e4 hidastaa BMR:\u00e4\u00e4si 5\u201325&nbsp;% odotettua arvoa alemmas (Hall 2008, M\u00fcller 2015). Ilman adaptaation mallintamista aliarvioit BMR:si todellisen laskun pitk\u00e4ss\u00e4 dieetiss\u00e4.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Mitk\u00e4 ovat optimaaliset olosuhteet BodyScanille?<\/summary><div class=\"faq-body\"><p>Tarkkaa mittausta varten: luonnonvalo tai hajavalo ilman heittovarjoa keholla; normaali hengitys, ei vatsalihasten j\u00e4nnityst\u00e4; samat olosuhteet jokaisella skannauksella (sama kellonaika, sama valo, sama kameraet\u00e4isyys noin 2 metri\u00e4); v\u00e4lt\u00e4 skannaamista heti voimatreenin j\u00e4lkeen (pumppi turvottaa lihaksia tilap\u00e4isesti ja v\u00e4\u00e4rist\u00e4\u00e4 mittausta). Olosuhteiden s\u00e4\u00e4nn\u00f6llisyys merkitsee yht\u00e4 paljon kuin yksitt\u00e4isen skannauksen laatu.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Onko BMR erilainen miehill\u00e4 ja naisilla?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4. Samalla painolla, pituudella ja i\u00e4ll\u00e4 naisilla on keskim\u00e4\u00e4rin 8\u201312 % v\u00e4hemm\u00e4n rasvatonta massaa kuin miehill\u00e4 (hormonaalinen ja morfologinen ero). Heid\u00e4n BMR:ns\u00e4 on siksi rakenteellisesti matalampi, luokkaa 150\u2013250 kcal\/p\u00e4iv\u00e4. Kaksi klassista kaavaa sis\u00e4lt\u00e4v\u00e4t eri sukupuolivakion. Leanissa mitattu rasvaton massa puhuu, sukupuolesta riippumatta.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Kuinka usein BMR pit\u00e4\u00e4 laskea uudelleen?<\/summary><div class=\"faq-body\"><p>Leanin suositus&nbsp;: <b>yksi BodyScan viikossa<\/b> ja <b>v\u00e4hint\u00e4\u00e4n kaksi punnitusta viikossa<\/b>. T\u00e4m\u00e4 rytmi antaa algoritmille riitt\u00e4v\u00e4sti dataa BMR:si jatkuvaan uudelleenkalibrointiin ilman tilastollista kohinaa. Lean tekee uudelleenlaskennan automaattisesti jokaisella punnituksella ja BodyScanilla k\u00e4ytt\u00e4en viimeisten 7 p\u00e4iv\u00e4n liukuvaa keskiarvoa veden ja glykogeenin vaihteluiden tasoittamiseksi. Jos kehonkoostumuksesi on ollut vakaa 4\u20136 viikkoa, BMR pysyy my\u00f6s vakaana.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>BMR vs lepoaineenvaihdunta (REE): mik\u00e4 ero?<\/summary><div class=\"faq-body\"><p>BMR (Basal Metabolic Rate) mitataan paastossa, makuulla, l\u00e4mp\u00f6neutraalissa tilassa. REE (Resting Energy Expenditure) mitataan levossa mutta hieman v\u00e4hemm\u00e4n tiukoissa olosuhteissa. K\u00e4yt\u00e4nn\u00f6ss\u00e4 REE \u2248 BMR + 3\u201310 %. Kuluttajasovellukset ja verkkolaskurit sekoittavat usein n\u00e4m\u00e4 kaksi termi\u00e4. Lean k\u00e4ytt\u00e4\u00e4 BMR:\u00e4\u00e4.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Voiko BMR:\u00e4\u00e4 nostaa luonnollisesti?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4. Ainoa vakava vipuvarsi on <b>rasvattoman massan lis\u00e4\u00e4minen<\/b> (voimaharjoittelu + riitt\u00e4v\u00e4 proteiininsaanti). Jokainen saatu lihaskilo lis\u00e4\u00e4 noin 13 kcal\/p\u00e4iv\u00e4 BMR:\u00e4\u00e4si. Kofeiini, kylm\u00e4t kylvyt, \u00abaineenvaihduntaa kiihdytt\u00e4v\u00e4t\u00bb dieetit: muutaman kymmenen kcal:n ohimenevi\u00e4 vaikutuksia muutaman tunnin ajan, merkityksett\u00f6mi\u00e4 verrattuna 1 kg lihasta, joka maksaa 365 p\u00e4iv\u00e4\u00e4 vuodessa.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miss\u00e4 i\u00e4ss\u00e4 BMR alkaa laskea?<\/summary><div class=\"faq-body\"><p>Ajatus lineaarisesta laskusta 25 vuoden i\u00e4st\u00e4 on myytti. Pontzerin tutkimus (Science 2021, 6&thinsp;500 koehenkil\u00f6\u00e4) osoitti, ett\u00e4 rasvattomaan massaan suhteutettu BMR pysyy vakaana 20\u201360-vuotiaana ja alkaa sitten laskea noin 0,7&nbsp;% vuodessa. Se, mik\u00e4 k\u00e4yt\u00e4nn\u00f6ss\u00e4 muuttuu i\u00e4n my\u00f6t\u00e4, on rasvattoman massan v\u00e4heneminen (sarkopenia), jos lihaksia ei yll\u00e4pidet\u00e4. Sarkopenia laskee BMR:\u00e4\u00e4, ei ik\u00e4 suoraan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Mik\u00e4 BMR mihinkin tavoitteeseen (dieetti, bulk, yll\u00e4pito)?<\/summary><div class=\"faq-body\"><p>BMR ei muutu tavoitteen mukaan: se on kehosi fysiologinen tieto. Se, mik\u00e4 muuttuu, on tavoitekalorisaanti. Dieetti: TDEE &minus; 20 % (eli BMR + NEAT + EAT + TEF &minus; 20 %). Bulk: TDEE + 10\u201315 %. Yll\u00e4pito\/recomp: TDEE &plusmn; 0. Kaikissa tapauksissa BMR:n alkuvirhe etenee kaloritavoitteeseen. Siksi BMR:n tarkkuudesta ei neuvotella.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Tieteelliset l\u00e4hteet<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb;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 Dec;4(12):370-3.<\/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    <li>M\u00fcller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013 Feb;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/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>Pontzer H, Yamada Y, Sagayama H, et al. Daily energy expenditure through the human life course. Science. 2021;373(6556):808-812. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34385400\/\" target=\"_blank\" rel=\"noopener\">PubMed 34385400<\/a>.<\/li>\n    <li>Heymsfield SB, Smith B, Wong M, et al. Multicomponent density model: a parsimonious approach to assessing body composition. Obesity Reviews. 2015. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33442121\/\" target=\"_blank\" rel=\"noopener\">PubMed 33442121<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Laske BMR:si todellisen rasvaprosenttisi perusteella<\/h3>\n  <p>AI BodyScan 5 sekunnissa. Patentoitu oma malli. Jatkuva uudelleenkalibrointi. Ilman vuoden 1919 tai 1990 kaavaa. Ilmainen lataus, 7 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=pillar-bmr\" 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-bmr\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base-v2\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu'est-ce que le m\u00e9tabolisme de base ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le m\u00e9tabolisme de base, ou BMR (Basal Metabolic Rate), est l'\u00e9nergie minimale que ton corps br\u00fble au repos pour faire tourner ses fonctions vitales (coeur, cerveau, reins, foie, respiration, maintien de la temp\u00e9rature). Il repr\u00e9sente 60 \u00e0 75 % de ta d\u00e9pense totale (TDEE).\"}},{\"@type\":\"Question\",\"name\":\"Quel mod\u00e8le th\u00e9orique utilise Lean pour le BMR ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean utilise un mod\u00e8le propri\u00e9taire d\u00e9velopp\u00e9 par l'\u00e9quipe R&D Lean, brevet\u00e9 en 2024. Il ne s'appuie ni sur Harris-Benedict 1919 ni sur Mifflin-St Jeor 1990 : il calcule depuis la masse maigre r\u00e9elle mesur\u00e9e par BodyScan IA, avec correction d'\u00e2ge fine, mod\u00e9lisation de l'eau corporelle et du glycog\u00e8ne, et un coefficient d'adaptation m\u00e9tabolique.\"}},{\"@type\":\"Question\",\"name\":\"Quelles sont les conditions optimales pour faire un BodyScan ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lumi\u00e8re naturelle ou diffuse sans ombre port\u00e9e ; respiration normale, pas de contraction des abdominaux ; m\u00eames conditions \u00e0 chaque scan (m\u00eame heure, m\u00eame lumi\u00e8re, m\u00eame distance cam\u00e9ra d'environ 2 m\u00e8tres) ; \u00e9vite de scanner juste apr\u00e8s une s\u00e9ance de musculation.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon BMR baisse-t-il quand je perds du poids ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pour deux raisons : physique (moins de masse maigre \u00e0 entretenir) et physiologique (adaptation m\u00e9tabolique, Hall 2008, M\u00fcller 2015 : 5 \u00e0 25 % de baisse du BMR en d\u00e9ficit prolong\u00e9).\"}},{\"@type\":\"Question\",\"name\":\"Peut-on augmenter son BMR naturellement ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, en augmentant la masse maigre via le renforcement musculaire et un apport prot\u00e9ique suffisant. Chaque kilo de muscle ajoute environ 13 kcal\/jour au BMR.\"}}]},{\"@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 BMR sur masse maigre r\u00e9elle.\",\"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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Miksi Mifflin erehtyy j\u00e4tt\u00e4m\u00e4ll\u00e4 aktiivisuutesi huomiotta.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/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: ruoan l\u00e4mp\u00f6vaikutus makrojesi mukaan <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10 % TDEE:st\u00e4 keskim\u00e4\u00e4rin, 25 % korkealla proteiinilla. Leanin laskentamenetelm\u00e4.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/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: todellinen urheilukulutuksesi, treeni treenilt\u00e4 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Oikeat MET:t, kaksinkertaisen laskennan ansa, mit\u00e4 Garmin ja MyFitnessPal eiv\u00e4t tavoita.<\/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;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/perdre-du-poids-avec-chatgpt\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Laihtuminen ChatGPT:n avulla, toimiiko se? Kysyimme 5 teko\u00e4lylt\u00e4 291 kertaa <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">291 vastausta, 5 teko\u00e4ly\u00e4, 6 identtist\u00e4 profiilia: jopa 1 260 kcal eroa samalle henkil\u00f6lle, eik\u00e4 mit\u00e4\u00e4n seurantaa seuraavana p\u00e4iv\u00e4n\u00e4.<\/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;\">Harris-Benedict 1919 vs Mifflin 1990 vs Lean rasvaprosenttitietoinen.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/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;\">Metabolisen adaptaation laskuri: onko aineenvaihduntasi hidastunut? <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Kerroin 100\u20130 %, adaptoitunut BMR kcal\/p\u00e4iv\u00e4, ja milloin pit\u00e4\u00e4 diet break.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Tout sur le m\u00e9tabolisme de base (BMR) : d\u00e9finition, \u00e9quation TDEE, histoire des formules (Harris-Benedict, Mifflin-St Jeor, \u00e9quations sur masse maigre, mod\u00e8le propri\u00e9taire brevet\u00e9 Lean), pourquoi le bodyfat change tout, strat\u00e9gies s\u00e8che\/bulk\/recomp.<\/p>","protected":false},"author":1,"featured_media":1545,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1587","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>Perusaineenvaihdunta (BMR): m\u00e4\u00e4ritelm\u00e4 ja laskenta - Lean<\/title>\n<meta name=\"description\" content=\"Perusaineenvaihdunta (BMR) on 60\u201375 % p\u00e4ivitt\u00e4isest\u00e4 kulutuksestasi. 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Se riippuu rasvattomasta massastasi, ei painostasi: miksi Harris-Benedict ja Mifflin-St Jeor erehtyv\u00e4t 200\u2013500 kcal\/p\u00e4iv\u00e4.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lean-app.com\/fi\/metabolisme-de-base\/\" \/>\n<meta property=\"og:site_name\" content=\"Lean\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-26T22:52:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-08T18:17:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/og-calcul-metabolisme-de-base.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"L&#039;\u00e9quipe Lean\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L&#039;\u00e9quipe Lean\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/\"},\"author\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"headline\":\"M\u00e9tabolisme de base : tout ce qu&rsquo;il faut savoir pour le calculer pr\u00e9cis\u00e9ment (BMR expliqu\u00e9)\",\"datePublished\":\"2026-05-26T22:52:45+00:00\",\"dateModified\":\"2026-09-08T18:17:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/\"},\"wordCount\":4349,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/og-calcul-metabolisme-de-base.png\",\"articleSection\":[\"Comparateurs\"],\"inLanguage\":\"fi\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/lean-app.com\/metabolisme-de-base\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/\",\"url\":\"https:\/\/lean-app.com\/metabolisme-de-base\/\",\"name\":\"M\u00e9tabolisme de base (BMR) : d\u00e9finition et calcul - Lean\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/og-calcul-metabolisme-de-base.png\",\"datePublished\":\"2026-05-26T22:52:45+00:00\",\"dateModified\":\"2026-09-08T18:17:13+00:00\",\"description\":\"Le m\u00e9tabolisme de base (BMR), c'est 60 \u00e0 75 % de ta d\u00e9pense quotidienne. 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