{"id":1623,"date":"2026-05-27T10:56:57","date_gmt":"2026-05-27T10:56:57","guid":{"rendered":"https:\/\/lean-app.com\/depense-energetique-totale-v2\/"},"modified":"2026-09-05T10:52:58","modified_gmt":"2026-09-05T10:52:58","slug":"depense-energetique-totale-v2","status":"publish","type":"post","link":"https:\/\/lean-app.com\/fi\/depense-energetique-totale-v2\/","title":{"rendered":"Kokonaisenergiankulutus (TDEE): t\u00e4ydellinen opas onnistuneeseen dieettiin"},"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 *\/\nbody.postid-1623 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1623 #lvm-shell .wrap,\nbody.postid-1623 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1623 #lvm-shell .wrap,\n  body.postid-1623 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1623 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1623 #lvm-shell *{max-width:100%}\nbody.postid-1623 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1623 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1623 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1623 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === CTA BANDS MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1623 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1623 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1623 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1623 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1623 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1623 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1623 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1623 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1623 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1623 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1623 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1623 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1623 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST === *\/\nbody.postid-1623 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important}\n}\n\n\/* Fix CompressX picture wrappers *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}\n<\/style>\n\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/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\/\">Accueil<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/fi\/\">Accueil<\/a> &nbsp;\/&nbsp; Kokonaisenergiankulutus<\/div>\n  <div class=\"eyebrow\">Pilari &middot; Aineenvaihdunnan tiede<\/div>\n  <h1 id=\"title\">Kokonaisenergiankulutus (TDEE).\n    <span class=\"alt\">T\u00e4ydellinen opas todellisen kalorikulutuksesi laskemiseen ja dieetin onnistumiseen.<\/span>\n  <\/h1>\n  <p class=\"dek\">TDEE on ainoa mittari, jolla on merkityst\u00e4 rasvan pudottamisessa erehtym\u00e4tt\u00e4. Mutta 99&nbsp;% sovelluksista laskee sen v\u00e4\u00e4rin. T\u00e4ss\u00e4 syy, ja n\u00e4in Lean laskee sen oikein.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>L&rsquo;&eacute;quipe Lean<\/strong> &middot; Lukuaika 13&nbsp;min &middot; P\u00e4ivitetty 27.5.2026<\/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-tdee\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">T&eacute;l&eacute;chargement gratuit<\/span>\n  <\/div>\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      TDEE (Total Daily Energy Expenditure) on kokonaiskalorikulutuksesi: kaikki, mit\u00e4 kehosi polttaa yhden p\u00e4iv\u00e4n aikana. Nelj\u00e4 komponenttia lasketaan yhteen: BMR + NEAT + EAT + TEF. Jos yksi niist\u00e4 on v\u00e4\u00e4rin, kaloritavoitteesi on v\u00e4\u00e4rin. Ja useimmat sovellukset erehtyv\u00e4t v\u00e4hint\u00e4\u00e4n kahdessa niist\u00e4.\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>pour explorer l&rsquo;app<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Aper&ccedil;u de l&rsquo;application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Retour\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Aper&ccedil;u Lean, onglet D&eacute;pense\"><\/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=\"D&eacute;tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Onglet Bilan\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Onglet Calories\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Onglet D&eacute;pense\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Onglet Strat&eacute;gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l&rsquo;app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Bilan<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calories<\/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  <div class=\"snippet rev\">\n    <div class=\"lbl\">R&eacute;ponse rapide<\/div>\n    <p>TDEE (Total Daily Energy Expenditure) on kokonaiskalorikulutuksesi&nbsp;: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. BMR on perusta (57\u201375&nbsp;% TDEE:st\u00e4), laskettu todellisen rasvattoman massan perusteella. NEAT (askeleet + aktiviteetti), EAT (urheilu), TEF (ruoansulatus) lis\u00e4t\u00e4\u00e4n. Metabolinen adaptaatio moduloi BMR:\u00e4\u00e4 pitkittyneess\u00e4 vajeessa (kerroin, ei koskaan lis\u00e4t\u00e4). Lean on <b>ensimm\u00e4inen sovellus<\/b> joka laskee kaikki 5 komponenttia tarkasti. <a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\" style=\"color:var(--pink);text-decoration:underline\">Haluatko lukusi suoraan&nbsp;? K\u00e4yt\u00e4 TDEE-laskuria.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; M\u00e4\u00e4ritelm\u00e4<\/span>TDEE, 4 komponentin summa<\/h2>\n<div class=\"body\">\n<p>Le <b>TDEE (Total Daily Energy Expenditure)<\/b>, eli kokonaisenergiankulutus, on energia, jonka kehosi polttaa kokonaisen p\u00e4iv\u00e4n aikana. Ei vain levossa: kaikki, her\u00e4\u00e4misest\u00e4 nukahtamiseen, treenist\u00e4si aamun torille. TDEE on ainoa mittari, jonka avulla voi laskea todellisen kalorivajeen ja siten hallita kehotavoitettasi.<\/p>\n<p>Se jakautuu nelj\u00e4\u00e4n rakennuspalikkaan, jotka lasketaan yhteen&nbsp;:<\/p>\n<\/div>\n<div class=\"statement\" style=\"margin:28px 0\"><p><b style=\"color:var(--pink);font-variant-numeric:tabular-nums\">TDEE = BMR + NEAT + EAT + TEF<\/b><\/p><\/div>\n<div class=\"body\">\n<p>L&rsquo;<b>metabolinen adaptaatio<\/b> tulee lis\u00e4ksi <b>BMR:n kertoimena<\/b> pitkittyneess\u00e4 kalorivajeessa. Lean-k\u00e4yt\u00e4nt\u00f6&nbsp;: 100&nbsp;% = optimaalinen, 90&nbsp;% = 10&nbsp;% adaptaatiota (BMR laskenut 10&nbsp;%). Se ei tule <b>pas<\/b> TDEE-summaan: se moduloi BMR:\u00e4\u00e4 ennen kuin t\u00e4m\u00e4 tulee summaan.<\/p>\n<p>T\u00e4m\u00e4 lasku vaikuttaa yksinkertaiselta. K\u00e4yt\u00e4nn\u00f6ss\u00e4 99&nbsp;% sovelluksista ep\u00e4onnistuu v\u00e4hint\u00e4\u00e4n kahdessa komponentissa. T\u00e4ss\u00e4 miss\u00e4 ja miksi.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Pikalinkit&nbsp;: <a href=\"https:\/\/lean-app.com\/fi\/calcul-metabolisme-de-base\/\">BMR-laskuri<\/a> &middot; <a href=\"https:\/\/lean-app.com\/fi\/neat-depense-non-sportive\/\">NEAT (pas)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/fi\/eat\/\">EAT (sport)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/fi\/effet-thermique-des-aliments\/\">TEF (digestion)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/fi\/metabolisme-de-base\/\">T\u00e4ydellinen BMR-pilari<\/a>\n<\/div>\n<!-- Diagramme circulaire TDEE ID 876 -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/diagramme-circulaire-composants-tdee-bmr-neat-eat-tef-1024x680.png\" alt=\"Diagramme circulaire TDEE : BMR 57%, NEAT 27%, EAT 6%, TEF 10%\" width=\"1024\" height=\"680\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">TDEE:n tyypillinen jakauma: BMR on 57&nbsp;% kokonaiskulutuksesta.<\/p>\n<\/div>\n\n<!-- balance-charts-block -->\n<script data-wpmeteor-nooptimize=\"true\" src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js@4.4.4\/dist\/chart.umd.min.js\"><\/script>\n<div id=\"balance-charts\">\n<style>\n#balance-charts{margin:0 0 48px}\n#balance-charts .bc-scenario{text-align:center;margin:0 0 12px}\n#balance-charts .bc-eq{font-size:22px;font-weight:800;letter-spacing:-0.5px;line-height:1.1;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif}\n#balance-charts .bc-eq.deficit{color:#FF2D6E}\n#balance-charts .bc-eq.surplus{color:#27AE60}\n#balance-charts .bc-eq.maint{color:#6E6E73}\n#balance-charts .bc-desc{font-size:12px;color:#8E8E93;margin-top:5px;font-style:italic;font-family:-apple-system,BlinkMacSystemFont,'SF Pro 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L=((document.documentElement.lang||'').toLowerCase().startsWith('en')||location.pathname.startsWith('\/en\/'))?'en':'fr';\nfunction T(f,e){return L==='en'?e:f;}\ndocument.querySelector('.bc-t1').textContent=T('Apports < TDEE','Intake < TDEE');\ndocument.querySelector('.bc-s1').textContent=T('Tu br\u00fbles plus que tu manges \u2014 perte de gras','You burn more than you eat \u2014 fat loss');\ndocument.querySelector('.bc-t2').textContent=T('Apports > TDEE','Intake > TDEE');\ndocument.querySelector('.bc-s2').textContent=T('Tu manges plus que tu br\u00fbles \u2014 prise de masse','You eat more than you burn \u2014 mass gain');\ndocument.querySelector('.bc-t3').textContent=T('Apports \u2248 TDEE','Intake \u2248 TDEE');\ndocument.querySelector('.bc-s3').textContent=T('Tu manges ce que tu br\u00fbles \u2014 poids stable','You eat what you burn \u2014 weight stable');\n\nvar days=T(['Lun','Mar','Mer','Jeu','Ven','Sam','Dim'],['Mon','Tue','Wed','Thu','Fri','Sat','Sun']);\nvar tdee=[2180,2310,2200,2270,2160,2300,2190];\n\nvar gradPlugin={id:'bc-grad',afterUpdate:function(chart){var ca=chart.chartArea;if(!ca)return;chart.data.datasets.forEach(function(ds){if(ds._isFill){var g=chart.ctx.createLinearGradient(0,ca.top,0,ca.bottom);g.addColorStop(0,'rgba(249,97,145,0.32)');g.addColorStop(0.38,'rgba(249,97,145,0.08)');g.addColorStop(0.70,'rgba(249,97,145,0)');ds.backgroundColor=g;}if(ds._isBar){var gb=chart.ctx.createLinearGradient(0,ca.top,0,ca.bottom);gb.addColorStop(0,'rgba(100,142,230,0.80)');gb.addColorStop(1,'rgba(100,142,230,0.20)');ds.backgroundColor=gb;}});}};\n\nfunction mkChart(id,bars,yMax){\n  var c=document.getElementById(id);if(!c)return;\n  new Chart(c,{\n    data:{labels:days,datasets:[\n      {type:'line',label:'_fill',data:tdee,borderWidth:0,pointRadius:0,tension:0.42,fill:'origin',backgroundColor:'rgba(249,97,145,0.22)',_isFill:true,order:3},\n      {type:'bar',label:T('Alimentation','Food intake'),data:bars,backgroundColor:'rgba(100,142,230,0.65)',_isBar:true,borderWidth:0,borderRadius:{topLeft:5,topRight:5,bottomLeft:0,bottomRight:0},barPercentage:0.60,categoryPercentage:0.78,order:2},\n      {type:'line',label:'TDEE',data:tdee,borderColor:'#F96191',borderWidth:3,pointRadius:7,pointBackgroundColor:'#FAF0E6',pointBorderColor:'#F96191',pointBorderWidth:2.5,tension:0.42,fill:false,order:1}\n    ]},\n    options:{responsive:true,maintainAspectRatio:false,\n      plugins:{\n        legend:{display:true,position:'top',align:'center',labels:{color:'#6E6E73',font:{size:11,family:\"-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif\"},boxWidth:22,padding:10,filter:function(i){return i.text!=='_fill';},generateLabels:function(chart){return chart.data.datasets.filter(function(ds){return ds.label!=='_fill';}).map(function(ds){var 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mkChart('bc-surplus',[2540,2620,2570,2600,2550,2640,2520],2780);\n  \/* maint: barres collees TDEE +\/- 60 *\/\n  mkChart('bc-maint',  [2195,2280,2170,2310,2180,2260,2205],2450);\n}\ninit();\n})();\n<\/script>\n<\/div>\n<!-- \/balance-charts-block -->\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Miksi sovellukset ep\u00e4onnistuvat<\/span>Mifflin-St Jeor ilman rasvaprosenttia, arvioitu NEAT, keskim\u00e4\u00e4r\u00e4inen EAT<\/h2>\n<div class=\"body\">\n<p>Useimmat ravitsemussovellukset laskevat TDEE:n <b>aktiivisuuskertoimella<\/b> joka sovelletaan BMR:\u00e4\u00e4n (v\u00e4h\u00e4n liikkuva &times;1,2, kohtalaisen aktiivinen &times;1,55 jne.). Se on karkea likiarvo, joka kasaa kolme rakenteellista virhett\u00e4&nbsp;:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>BMR-virhe<\/b> : Harris-Benedict 1919 ja Mifflin-St Jeor 1990 j\u00e4tt\u00e4v\u00e4t rasvaprosentin huomiotta. 80&nbsp;kg painolla urheilija, jonka rasvamassa on 12&nbsp;%, ja v\u00e4h\u00e4n liikkuva, jonka rasvamassa on 28&nbsp;%, saavat saman luvun (1&thinsp;780&nbsp;kcal Mifflinill\u00e4). Todellinen ero on 275&nbsp;kcal.<\/li>\n  <li><b>NEAT-virhe<\/b> : aktiivisuuskerroin ei erota toimistoty\u00f6ntekij\u00e4\u00e4, joka k\u00e4velee 2&thinsp;000 askelta\/p\u00e4iv\u00e4, liikunnanopettajasta, joka k\u00e4velee 18&thinsp;000 askelta. NEAT voi vaihdella 300:sta 2&thinsp;000&nbsp;kcal:iin el\u00e4m\u00e4ntavan mukaan.<\/li>\n  <li><b>EAT-virhe<\/b> : \u00e4lykellot yliarvioivat poltetut kalorit jopa 2&times; aktiviteetin tyypin mukaan (Lee 2020). Sovellus, joka ottaa n\u00e4m\u00e4 arvot ilman korjausta, sis\u00e4llytt\u00e4\u00e4 vinouman.<\/li>\n<\/ul>\n<p>Tulos&nbsp;: kaloritavoite \u00ab500&nbsp;kcal:n vaje\u00bb voi todellisuudessa olla 200&nbsp;kcal:n vaje tai 100&nbsp;kcal:n ylij\u00e4\u00e4m\u00e4. Mahdotonta tiet\u00e4\u00e4 mittaamatta 4 komponenttia erikseen.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean laskee 4 komponenttia erikseen. Ilmainen lataus, 7 p\u00e4iv\u00e4n kokeilu vuositilauksessa.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">04 &middot; BMR<\/span>Perusta: todellinen rasvaton massa AI BodyScanilla<\/h2>\n<div class=\"body\">\n<p>Le <b>BMR (Basal Metabolic Rate)<\/b>, eli perusaineenvaihdunta, on energia, jonka kehosi polttaa levossa. Se on <b>57\u201375&nbsp;%<\/b> TDEE:st\u00e4 aktiivisuustason mukaan. Se on painavin er\u00e4, siis kriittisin laskea oikein.<\/p>\n<p>Klassisten kaavojen ongelma on yksinkertainen&nbsp;: ne laskevat BMR:n painon, pituuden, i\u00e4n ja sukupuolen perusteella koskematta rasvaprosenttiin. Lihas polttaa kuitenkin levossa 3&times; enemm\u00e4n kuin rasva (noin 13&nbsp;kcal\/kg vs 4&nbsp;kcal\/kg). Kahdella 80&nbsp;kg painavalla miehell\u00e4, joiden rasvaprosentit ovat 12&nbsp;% ja 28&nbsp;%, BMR:n ero on luokkaa <b>275&nbsp;kcal\/p\u00e4iv\u00e4<\/b>, eli yli 10&thinsp;000&nbsp;kcal 90 dieettip\u00e4iv\u00e4n aikana.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/resultat-bodyfat-ia-homme-lean-app-1-514x1024.png\" alt=\"R&eacute;sultat bodyfat IA homme Lean, taux 11%\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>AI BodyScan<\/b> : rasvaprosentti 11&nbsp;%, tarkkuus 2 pistett\u00e4. Kuva, 5 sekuntia.<\/p>\n<\/div>\n<div class=\"body\">\n<p>Lean ratkaisee ongelman <b>AI BodyScan<\/b>&nbsp;: yksi kuva edest\u00e4 5 sekunnissa antaa rasvaprosentin &plusmn;2&nbsp;%:n tarkkuudella. Lean johtaa siit\u00e4 rasvattoman massan ja soveltaa sitten <b>mod&egrave;le propri&eacute;taire brevet&eacute;<\/b> BMR:n laskemiseen t\u00e4m\u00e4n todellisen rasvattoman massan perusteella. Ei Harris-Benedict 1919, ei Mifflin-St Jeor 1990&nbsp;: malli, joka oppii datastasi, kalibroitu uudelleen jokaisella punnituksella ja BodyScanilla.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Haluatko vertailla kaavoja omilla luvuillasi&nbsp;? <a href=\"https:\/\/lean-app.com\/fi\/calcul-metabolisme-de-base\/\">Calculateur de m&eacute;tabolisme de base<\/a> (3 kaavaa vertailtuna suorana).\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">05 &middot; NEAT<\/span>Askeleet + p\u00e4ivitt\u00e4inen aktiviteetti urheilun ulkopuolella<\/h2>\n<div class=\"body\">\n<p>Le <b>NEAT (Non-Exercise Activity Thermogenesis)<\/b> on energiankulutus, joka liittyy kaikkeen, mit\u00e4 teet urheilun ulkopuolella&nbsp;: k\u00e4vely, portaiden nousu, liikehdint\u00e4, ruoanlaitto, siivous. Se on TDEE:n <b>vaihtelevin<\/b> komponentti: se voi olla 300\u20132&thinsp;000&nbsp;kcal\/p\u00e4iv\u00e4 el\u00e4m\u00e4ntavan mukaan (Levine 2004).<\/p>\n<p>Keskim\u00e4\u00e4rin NEAT on <b>27&nbsp;%<\/b> TDEE:st\u00e4 aktiivisilla aikuisilla. Se on tehokkain vipuvarsi kulutuksen lis\u00e4\u00e4miseen ilman ylim\u00e4\u00e4r\u00e4ist\u00e4 lihasponnistusta&nbsp;: 5&thinsp;000 askelta enemm\u00e4n p\u00e4iv\u00e4ss\u00e4 = noin 200&nbsp;kcal enemm\u00e4n poltettua koskematta treeniohjelmaan.<\/p>\n<p>Lean mittaa NEAT:n <b>sis\u00e4\u00e4nrakennetulla askelmittarilla<\/b>&nbsp;: jokainen askel lasketaan, muunnettuna kilokaloreiksi kehonmassasi ja arvioidun nopeutesi mukaan. Ei yleinen aktiivisuuskerroin&nbsp;: p\u00e4ivitt\u00e4inen mittaus, joka lis\u00e4t\u00e4\u00e4n TDEE:hesi reaaliajassa.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"&Eacute;cran NEAT dans l&rsquo;application Lean, nombre de pas journalier\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>NEAT Leanissa<\/b> : p\u00e4ivitt\u00e4iset askeleet mitattu, muunnettu kcal:ksi askeleen tarkkuudella.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">06 &middot; EAT<\/span>Treenit, MET-laskenta<\/h2>\n<div class=\"body\">\n<p>L&rsquo;<b>EAT (Exercise Activity Thermogenesis)<\/b> on treeneist\u00e4 johtuva kalorikulutus. Se on keskim\u00e4\u00e4rin <b>6&nbsp;% TDEE:st\u00e4<\/b>, mutta voi nousta 15\u201320&nbsp;%:iin urheilijoilla, joilla on 5 treeni\u00e4 viikossa.<\/p>\n<p>Klassinen ongelma&nbsp;: \u00e4lykellot yliarvioivat EAT:n jopa kertoimella 2 aktiviteetin tyypin mukaan (Lee 2020, 7 laitetta mitattu). Sovellus, joka ottaa Apple Watchin n\u00e4ytt\u00e4m\u00e4t kalorit voimatreeniss\u00e4, voi yliarvioida EAT:si 300&nbsp;kcal yhdell\u00e4 treenill\u00e4, eli 300&nbsp;kcal:n piiloylij\u00e4\u00e4m\u00e4, jota et n\u00e4e.<\/p>\n<p>Lean laskee EAT:n <b>MET:n (Metabolic Equivalent Task)<\/b>&nbsp;perusteella: kerroin urheilulajia kohti, kerrottuna kehonmassallasi ja treenin kestolla. Kirjaat treenisi tyypin ja intensiteetin, Lean laskee todellisen kulutuksen ottamatta vinoutuneen kellon lukuja.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"S&eacute;ance musculation dans l&rsquo;app Lean, EAT calcul&eacute; en kcal\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>EAT Leanissa<\/b> : urheilulaji + intensiteetti &rarr; todellinen kulutus kcal:na.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean laskee yhteen BMR + NEAT + EAT + TEF reaaliajassa. Ilmainen lataus.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">07 &middot; TEF<\/span>Ruoan l\u00e4mp\u00f6vaikutus, laskettu makrojen perusteella<\/h2>\n<div class=\"body\">\n<p>Le <b>TEF (Thermic Effect of Food)<\/b> on energia, joka kuluu ruoan sulattamiseen, imeytymiseen ja aineenvaihduntaan. Se on keskim\u00e4\u00e4rin <b>10&nbsp;% nautituista kaloreista<\/b>, mutta vaihtelee voimakkaasti makroravinnekoostumuksen mukaan&nbsp;:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:12px\">\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FA256C\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Proteiinit<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#FA256C\">20&ndash;30&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FFBD00\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Hiilihydraatit<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">5&ndash;10&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #AB75EC\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Rasvat<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#AB75EC\">0&ndash;3&nbsp;%<\/span>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p>Proteiinipitoinen ateria polttaa ruoansulatuksessa enemm\u00e4n kuin kaloreiltaan sama mutta rasvapitoinen ateria. Lean laskee TEF:n automaattisesti <b>sy\u00f6tettyjen makrojen<\/b> perusteella (proteiinit &times; 0,25 + hiilihydraatit &times; 0,075 + rasvat &times; 0,02) ja lis\u00e4\u00e4 sen live-TDEE:hen. Ei yleist\u00e4 10&nbsp;%:n likiarvoa: laskenta ateriaa kohti.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans l&rsquo;application Lean, effet thermique des aliments par repas\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>TEF Leanissa<\/b> : laskettu jokaisen aterian makrojen perusteella, ei kiinte\u00e4 keskiarvo.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">08 &middot; Metabolinen adaptaatio<\/span>5. rakennuspalikka, joka v\u00e4\u00e4rist\u00e4\u00e4 kaiken ilman mallinnusta<\/h2>\n<div class=\"body\">\n<p>Metabolinen adaptaatio ei tule TDEE-summaan. Se on <b>BMR:n kertoimena<\/b> joka laukeaa pitkittyneess\u00e4 kalorivajeessa. Kehosi laskee BMR:\u00e4\u00e4ns\u00e4 kompensoidakseen vajeen. T\u00e4m\u00e4 ilmi\u00f6, jonka Hall (2008) ja M\u00fcller (2015) ovat dokumentoineet, selitt\u00e4\u00e4 dieetin tasanteet.<\/p>\n<p>Lean-k\u00e4yt\u00e4nt\u00f6&nbsp;:<\/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>Ilman t\u00e4m\u00e4n kertoimen mallintamista \u00ablaskettu\u00bb TDEE:si muuttuu viikko viikolta yh\u00e4 optimistisemmaksi vajeessa. Luulet olevasi &minus;500&nbsp;kcal:ssa, olet todellisuudessa &minus;200&nbsp;kcal:ssa 6 viikon adaptaation j\u00e4lkeen. Lean on <b>maailman ensimm\u00e4inen sovellus<\/b> joka mallintaa t\u00e4m\u00e4n kertoimen reaaliajassa.<\/p>\n<\/div>\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/graphique-adaptation-metabolique-tdee-reelle-calculee-1024x558.jpeg\" alt=\"Graphique adaptation m&eacute;tabolique : TDEE r&eacute;elle vs TDEE calcul&eacute;e sur une s&egrave;che longue\" width=\"1024\" height=\"558\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Todellinen TDEE (mitattu) vs TDEE laskettuna ilman adaptaatiota. Ero kasvaa 4\u20136 viikon vajeen j\u00e4lkeen.<\/p>\n<\/div>\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-tdee\" target=\"_blank\" rel=\"noopener\">Lataa Lean<\/a>.\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">09 &middot; AI BodyScan<\/span>Miksi rasvaprosentti muuttaa kaiken<\/h2>\n<div class=\"body\">\n<p>Rasvaprosentti on koko TDEE-yht\u00e4l\u00f6n piilotettu muuttuja. Ilman sit\u00e4 BMR on tilastollinen keskiarvo. Sen kanssa se on sinun. Lean mittaa rasvaprosentin <b>AI BodyScan<\/b>&nbsp;: yksi kuva edest\u00e4, 5 sekunnin k\u00e4sittely, tarkkuus noin 2 rasvaprosenttipistett\u00e4. Ei ulkoista laitetta, ei DEXA-k\u00e4ynti\u00e4.<\/p>\n<p><b>Miksi se on kriittist\u00e4 TDEE:lle&nbsp;:<\/b><\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li>Todellisen rasvattoman massan perusteella laskettu BMR &lt; Harris-Benedict tai Mifflin-St Jeor, kun rasvaprosentti on korkea. Ero voi olla 183&nbsp;kcal\/p\u00e4iv\u00e4 v\u00e4h\u00e4n liikkuvalla profiililla, jonka rasvaprosentti on 28&nbsp;%.<\/li>\n  <li>Toisin p\u00e4in Lean-BMR on <b>korkeampi<\/b> 93&nbsp;kcal\/p\u00e4iv\u00e4 urheilijalla, jonka rasvaprosentti on 12&nbsp;%, koska Mifflin aliarvioi lihasmassan.<\/li>\n  <li>Metabolinen adaptaatio mallinnetaan todellisen BMR:n perusteella. Jos l\u00e4ht\u00f6-BMR on v\u00e4\u00e4rin, adaptaatiokerroin on v\u00e4\u00e4rin. Kaikki etenee.<\/li>\n<\/ul>\n<\/div>\n<div style=\"margin:32px auto;max-width:220px;text-align:center\">\n  <video src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/scan-corporel-bodyfat-ia-homme-lean-app.mp4\" autoplay muted loop playsinline style=\"width:100%;border-radius:18px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" aria-label=\"D&eacute;monstration BodyScan IA homme\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">AI BodyScan mies<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TDEE-seuranta Leanissa<\/span>4 komponenttia reaaliajassa<\/h2>\n<div class=\"body\">\n<p>Leanin \u00abKulutus\u00bb-n\u00e4ytt\u00f6 n\u00e4ytt\u00e4\u00e4 live-TDEE:n komponentti komponentilta jaettuna. N\u00e4et, miss\u00e4 p\u00e4iv\u00e4si on, mik\u00e4 rakennuspalikka painaa, miss\u00e4 voit toimia. Lean ei anna sinulle p\u00e4iv\u00e4n alussa p\u00e4\u00e4tetty\u00e4 kiinte\u00e4\u00e4 lukua&nbsp;: se laskee jatkuvasti uudelleen askeleidesi, treenisi ja aterioidesi my\u00f6t\u00e4.<\/p>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:20px;max-width:420px;margin:36px auto\">\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" alt=\"Bilan journalier dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" alt=\"D&eacute;pense TDEE dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:14px;max-width:340px;margin:24px auto\">\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" alt=\"M&eacute;tabolisme de base dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"NEAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"EAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean laskee TDEE:si reaaliajassa, komponentti komponentilta. Ilmainen lataus.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategiat<\/span>TDEE ja tavoite cutissa, bulkissa tai recompissa<\/h2>\n<p>Kun tarkka TDEE:si on tiedossa, k\u00e4yt\u00e4nn\u00f6n sovellus on suora. Kolme tavoitetta, kolme vipuvartta.<\/p>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Dieetti (rasvanpoltto)<\/h4>\n    <div class=\"meta\">Tavoite: kohtalainen vaje, 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&nbsp;kcal\/p\u00e4iv\u00e4<\/b>. Ty\u00f6kalu&nbsp;: <a href=\"https:\/\/lean-app.com\/fi\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">kalorivajelaskuri<\/a>.<\/div>\n  <\/div>\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 TDEE:t\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, ilman l\u00e4\u00e4ketieteellist\u00e4 kuvantamista.<\/div>\n  <\/div>\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<div class=\"cta-band\">\n  <div class=\"l\">Lean mukauttaa kaloritavoitteesi jokaiseen tavoitteeseen. Ilmainen lataus, 7 p\u00e4iv\u00e4n kokeilu vuositilauksessa.<\/div>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" height=\"42\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Pyramidi<\/span>Leanin Edistymispyramidi<\/h2>\n<div class=\"body\">\n<p>Leanin filosofiassa TDEE ei ole toimintasuunnitelman huippu. <b>Pyramide de Progression<\/b> asettaa t\u00e4rkeysj\u00e4rjestykseen sen, mik\u00e4 todella merkitsee onnistuneessa dieetiss\u00e4&nbsp;: sitoutuminen &gt; kaloritavoite (= tarkka TDEE) &gt; askeleet \/ NEAT. TDEE on tasolla 2: jos et kirjaa s\u00e4\u00e4nn\u00f6llisesti, makrojen optimoinnista prosentin tarkkuudella ei ole hy\u00f6ty\u00e4.<\/p>\n<\/div>\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 TDEE)<\/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 TDEE todellisen rasvaprosentin perusteella on taso 2. Mutta jos et kirjaa s\u00e4\u00e4nn\u00f6llisesti, makrot eiv\u00e4t muuta mit\u00e4\u00e4n.<\/div>\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Opastukset<\/span>N\u00e4in k\u00e4yt\u00e4t Leania TDEE:t\u00e4si varten<\/h2>\n<div class=\"body\">\n<p>Kaksi videota konkreettiseen aloitukseen&nbsp;:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:flex;flex-direction:column;gap:20px\">\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"f6mZfW1sxqw\" data-t=\"COMMENT COMPTER SES CALORIES AVEC LEAN !\" aria-label=\"Lire la vid\u00e9o : COMMENT COMPTER SES CALORIES AVEC LEAN !\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/f6mZfW1sxqw\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">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&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" aria-label=\"Lire la vid\u00e9o : Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/wtg6vKi-IhM\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">N\u00e4in tuplaat kalorikulutuksesi optimoimalla jokaisen TDEE:n komponentin.<\/p>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">14 &middot; UKK<\/span>Kaikki, mit\u00e4 mietit TDEE:st\u00e4<\/h2>\n<details class=\"faq\"><summary>Mik\u00e4 on TDEE?<\/summary><div class=\"faq-body\"><p>TDEE (Total Daily Energy Expenditure) on p\u00e4ivitt\u00e4inen kokonaiskalorikulutuksesi. Se kokoaa 4 komponenttia: BMR (perusaineenvaihdunta, 57\u201375&nbsp;% TDEE:st\u00e4), NEAT (askeleet ja aktiviteetti urheilun ulkopuolella), EAT (treenit), TEF (ruoan l\u00e4mp\u00f6vaikutus). Metabolinen adaptaatio moduloi BMR:\u00e4\u00e4 pitkittyneess\u00e4 vajeessa tulematta summaan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Mik\u00e4 on TDEE:n kaava?<\/summary><div class=\"faq-body\"><p>Kanoninen yht\u00e4l\u00f6: TDEE = BMR + NEAT + EAT + TEF. BMR lasketaan ihanteellisesti todellisen rasvattoman massan perusteella (tunnettu rasvaprosentti). Metabolinen adaptaatio on BMR:n kerroin, jota sovelletaan pitkittyneess\u00e4 vajeessa (100&nbsp;% = optimaalinen, 90&nbsp;% = 10&nbsp;% adaptaatiota), ei koskaan lis\u00e4t\u00e4 summaan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miksi laskettu TDEE:ni eroaa todellisesta?<\/summary><div class=\"faq-body\"><p>Kolme p\u00e4\u00e4syyt\u00e4. Ensinn\u00e4kin: BMR lasketaan ilman rasvaprosenttia (Harris-Benedict tai Mifflin-St Jeor), virhe 200\u2013500 kcal\/p\u00e4iv\u00e4 normista poikkeavilla profiileilla. Toiseksi: NEAT arvioidaan yleisell\u00e4 kertoimella, ei mitata askeleittain. Kolmanneksi: EAT otetaan \u00e4lykellosta, joka on vinoutunut jopa 2&times; (Lee 2020). Mallintamaton metabolinen adaptaatio pahentaa eroa viel\u00e4 viikko viikolta.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Kuinka suuri osa TDEE:st\u00e4 on BMR?<\/summary><div class=\"faq-body\"><p>Keskim\u00e4\u00e4rin BMR on 57\u201375&nbsp;% TDEE:st\u00e4 aktiivisuustason mukaan. Mit\u00e4 aktiivisempi olet, sit\u00e4 enemm\u00e4n NEAT:n ja EAT:n osuus kasvaa, joten BMR:n suhteellinen osuus pienenee. Mutta se on aina painavin komponentti&nbsp;: 10&nbsp;%:n virhe BMR:ss\u00e4 etenee suoraan kaloritavoitteeseen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miten nostaa TDEE:t\u00e4 ilman lis\u00e4\u00e4 urheilua?<\/summary><div class=\"faq-body\"><p>Tehokkain vipuvarsi on NEAT&nbsp;: k\u00e4vele enemm\u00e4n. 5&thinsp;000 lis\u00e4askelta p\u00e4iv\u00e4ss\u00e4 on noin 200&nbsp;kcal lis\u00e4kulutusta (vaihtelee kehonmassan ja nopeuden mukaan). 30 p\u00e4iv\u00e4ss\u00e4 se vastaa 800&nbsp;g rasvaa enemm\u00e4n poltettuna koskematta voimaharjoitteluohjelmaan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Muuttuuko TDEE joka p\u00e4iv\u00e4?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4. BMR on suhteellisen vakaa (vaihtelee p\u00e4\u00e4asiassa kehonkoostumuksen ja metabolisen adaptaation mukaan). Mutta NEAT vaihtelee joka p\u00e4iv\u00e4 aktiviteettisi mukaan, EAT treeniesi mukaan ja TEF aterioidesi mukaan. Lepop\u00e4iv\u00e4n\u00e4 ilman urheilua TDEE:si voi olla 400\u2013700&nbsp;kcal matalampi kuin p\u00e4iv\u00e4n\u00e4, jolloin on treeni ja 15&thinsp;000 askelta.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Kuinka kauan kest\u00e4\u00e4, ett\u00e4 metabolinen adaptaatio laukeaa?<\/summary><div class=\"faq-body\"><p>Ensimm\u00e4iset adaptiiviset muutokset ilmenev\u00e4t jo kahden ensimm\u00e4isen vajeviikon aikana (\u00abspontaanin\u00bb NEAT:n lasku, motoriset energians\u00e4\u00e4st\u00f6t). BMR:n mitattava lasku on merkitt\u00e4v\u00e4 4\u20136 viikon jatkuvan vajeen j\u00e4lkeen ja voi olla 5\u201325&nbsp;% pitkiss\u00e4 dieeteiss\u00e4 (Hall 2008, M\u00fcller 2015). Siksi Lean mallintaa t\u00e4m\u00e4n kertoimen jatkuvasti.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>TDEE vs p\u00e4ivitt\u00e4inen kalorikulutus: sama asia?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4, TDEE ja p\u00e4ivitt\u00e4inen kokonaiskalorikulutus tarkoittavat samaa asiaa. \u00abTDEE\u00bb on tieteellinen englanninkielinen termi (Total Daily Energy Expenditure), \u00abkokonaiskalorikulutus\u00bb tai \u00abkokonaisenergiankulutus\u00bb ovat sen suomenkieliset k\u00e4\u00e4nn\u00f6kset. Suomalaisessa kirjallisuudessa n\u00e4kee my\u00f6s \u00abp\u00e4ivitt\u00e4inen energiankulutus\u00bb.<\/p><\/div><\/details>\n<div class=\"sources\">\n  <h4>Sources scientifiques<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA. 1918;4(12):370-3.<\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a>.<\/li>\n    <li>Lee JM, Kim Y, Welk GJ. Validity of consumer-based physical activity monitors. Med Sci Sports Exerc. 2014;46(9):1840-8. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24777201\/\" target=\"_blank\" rel=\"noopener\">PubMed 24777201<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n    <li>Frankenfield DC. Bias and accuracy of resting metabolic rate equations in non-obese and obese adults. Clin Nutr. 2013;32(6):976-82. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n  <\/ol>\n<\/div>\n<div class=\"get-band\">\n  <h3>Laske TDEE:si todellisen rasvaprosenttisi perusteella<\/h3>\n  <p>AI BodyScan 5 sekunnissa. 4 komponenttia mitattu erikseen. Metabolinen adaptaatio mallinnettu. 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-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<footer>\n  <div class=\"row\">\n    <div>\n      <div class=\"kicker\">Lean<\/div>\n      <p>Ainoa sovellus, joka laskee t\u00e4ydellisen TDEE:si todellisen rasvaprosentin perusteella.<\/p>\n    <\/div>\n    <div class=\"stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" loading=\"lazy\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" loading=\"lazy\"><\/a>\n    <\/div>\n  <\/div>\n<\/footer>\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/depense-energetique-totale-v2\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale journali&egrave;re. Il se calcule : TDEE = BMR + NEAT + EAT + TEF. Le BMR est ton m&eacute;tabolisme de base, le NEAT ta d&eacute;pense hors sport, l&rsquo;EAT tes s&eacute;ances de sport, le TEF l&rsquo;effet thermique des aliments. L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute; (coefficient multiplicateur, jamais additionn&eacute;e dans la somme).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon application se trompe sur mon TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La plupart des apps (MyFitnessPal, Yazio) utilisent Harris-Benedict 1919 ou Mifflin-St Jeor 1990 pour le BMR : des formules qui ignorent le bodyfat. Sur un profil muscl&eacute; ou s&eacute;dentaire, l&rsquo;&eacute;cart peut atteindre 200 &agrave; 500 kcal\/jour. De plus, le NEAT est souvent estim&eacute; par un multiplicateur d&rsquo;activit&eacute; global plut&ocirc;t que mesur&eacute; au pas pr&egrave;s, et l&rsquo;EAT par des valeurs moyennes plut&ocirc;t que par la s&eacute;ance r&eacute;elle.\"}},{\"@type\":\"Question\",\"name\":\"Comment Lean calcule-t-il le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean mesure les 4 briques s&eacute;par&eacute;ment : BMR via mod&egrave;le propri&eacute;taire brevet&eacute; sur masse maigre r&eacute;elle (BodyScan IA), NEAT via podom&egrave;tre int&eacute;gr&eacute;, EAT via s&eacute;ance track&eacute;e avec type et intensit&eacute;, TEF calcul&eacute; automatiquement sur les macros saisis. L&rsquo;adaptation m&eacute;tabolique est mod&eacute;lis&eacute;e comme coefficient multiplicateur du BMR, recalibr&eacute; semaine apr&egrave;s semaine.\"}},{\"@type\":\"Question\",\"name\":\"Quelle est la part du BMR dans le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le BMR repr&eacute;sente 57 &agrave; 75 % du TDEE selon le niveau d&rsquo;activit&eacute;. Le NEAT ajoute environ 27 % chez les personnes actives, l&rsquo;EAT 6 % en moyenne (variable selon la fr&eacute;quence d&rsquo;entra&icirc;nement) et le TEF environ 10 % des calories ing&eacute;r&eacute;es.\"}},{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que l&rsquo;adaptation m&eacute;tabolique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L&rsquo;adaptation m&eacute;tabolique est la r&eacute;duction du BMR en d&eacute;ficit calorique prolong&eacute;. Convention Lean : 100 % = optimal, 90 % = 10 % d&rsquo;adaptation accumul&eacute;e (BMR baiss&eacute; de 10 %). Ce ph&eacute;nom&egrave;ne, mesur&eacute; par Hall (2008) et M&uuml;ller (2015), explique les plateaux de s&egrave;che. Elle n&rsquo;entre pas dans la somme TDEE : elle module le BMR multiplicativement.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories avec TDEE complet : BMR sur masse maigre r&eacute;elle, NEAT, EAT, TEF et adaptation m&eacute;tabolique. 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Pourquoi Mifflin se trompe en ignorant ton activit\u00e9.<\/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% de TDEE en moyenne, 25% si haute prot. M\u00e9thode de calcul Lean.<\/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 : ta d\u00e9pense sportive vraie, s\u00e9ance par s\u00e9ance <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Les MET corrects, le pi\u00e8ge du double comptage, ce que Garmin et MyFitnessPal ratent.<\/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;\">Meilleures applications pour compter les calories en 2026 : 8 apps test\u00e9es <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\/alternative-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Quelle alternative \u00e0 MyFitnessPal en 2026 ? 5 apps test\u00e9es <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparatif honn\u00eate, pr\u00e9cision TDEE, ergonomie.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculateur TDEE : la formule canonique BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculateur bodyfat-aware avec breakdown des 4 briques m\u00e9taboliques.<\/span><\/a><\/li><li><a href=\"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;\">Calculateur d&rsquo;adaptation m\u00e9tabolique : ton m\u00e9tabolisme a-t-il ralenti ? <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Coefficient 100 \u00e0 0 %, BMR adapt\u00e9 en kcal\/jour, et quand faire un diet break.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale Pilier &middot; Science du m&eacute;tabolisme D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE). Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che. Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. Voici pourquoi, et comment [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1625,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kokonaisenergiankulutus (TDEE): t\u00e4ydellinen opas onnistuneeseen dieettiin - Lean<\/title>\n<meta name=\"description\" content=\"Ta d\u00e9pense \u00e9nerg\u00e9tique totale (TDEE) = BMR + NEAT + EAT + TEF, plus l&#039;adaptation m\u00e9tabolique. 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