{"id":1675,"date":"2026-05-28T08:21:54","date_gmt":"2026-05-28T08:21:54","guid":{"rendered":"https:\/\/lean-app.com\/?p=1675"},"modified":"2026-09-08T18:17:32","modified_gmt":"2026-09-08T18:17:32","slug":"effet-thermique-des-aliments","status":"publish","type":"post","link":"https:\/\/lean-app.com\/fi\/effet-thermique-des-aliments\/","title":{"rendered":"Ruoan l\u00e4mp\u00f6vaikutus (TEF): miksi Lean laskee 69 kcal, jotka muut sovellukset j\u00e4tt\u00e4v\u00e4t huomiotta"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro Display\",system-ui,\"Helvetica Neue\",sans-serif;\n  --font-text:-apple-system,\"SF Pro Text\",system-ui,sans-serif;\n  --font-mono:ui-monospace,\"SF Mono\",Menlo,Consolas,monospace;\n}\n#lvm-shell *{box-sizing:border-box;-webkit-text-size-adjust:100%}\n#lvm-shell, #lvm-shell{margin:0;padding:0;background:var(--bg);color:var(--ink-2);font-family:var(--font-text);font-size:17px;line-height:1.7;-webkit-font-smoothing:antialiased}\n#lvm-shell ::selection{background:rgba(255,45,110,0.18);color:var(--ink)}\n#lvm-shell img{max-width:100%;display:block}\n#lvm-shell a{color:inherit}\n\n#lvm-shell .progress{position:fixed;top:0;left:0;right:0;height:2px;background:transparent;z-index:1000}\n#lvm-shell .progress > i{display:block;height:100%;width:100%;background:var(--pink);transform-origin:0 50%;transform:scaleX(0);transition:transform .05s linear}\n\n#lvm-shell 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.z{position:absolute;left:4%;right:4%;cursor:pointer;background:transparent;border:0;padding:0;pointer-events:auto}\n#lvm-shell .phone-zones .z:focus-visible{outline:2px solid var(--pink);outline-offset:-4px;border-radius:6px}\n#lvm-shell .phone-navbar{position:absolute;left:0;right:0;bottom:0;height:9%;z-index:16;display:grid;grid-template-columns:repeat(4,1fr)}\n#lvm-shell .phone-navbar button{background:transparent;border:0;padding:0;cursor:pointer}\n#lvm-shell .phone-navbar button:focus-visible{outline:2px solid var(--pink);outline-offset:-3px;border-radius:6px}\n#lvm-shell .phone-back{\n  position:absolute;top:10px;left:10px;z-index:20;\n  width:30px;height:30px;border-radius:50%;\n  border:0;background:rgba(255,255,255,.78);backdrop-filter:blur(8px);\n  color:var(--ink);font-size:18px;font-weight:600;line-height:1;cursor:pointer;\n  display:none;align-items:center;justify-content:center;\n  box-shadow:0 2px 6px rgba(0,0,0,.12);\n}\n#lvm-shell .phone-back.on{display:flex}\n\n#lvm-shell .phone-cap{margin-top:14px;text-align:center;font-size:12px;color:var(--muted);font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .phone-stage{position:relative}\n#lvm-shell .tap-hint{position:absolute;z-index:30;pointer-events:none;animation:hintFloat 2.6s ease-in-out infinite}\n#lvm-shell .tap-hint .th-pill{display:inline-block;font-family:var(--font-display);font-size:15px;font-weight:600;color:#fff;line-height:1.25;letter-spacing:-.005em;background:var(--pink);padding:10px 16px;border-radius:14px;box-shadow:0 14px 32px rgba(255,45,110,.32);white-space:nowrap}\n#lvm-shell .tap-hint .th-pill small{display:block;font-size:11px;font-weight:500;color:rgba(255,255,255,.85);text-transform:uppercase;letter-spacing:.08em;margin-bottom:3px}\n#lvm-shell .tap-hint .th-arrow{position:absolute;color:var(--pink)}\n#lvm-shell .tap-hint.desktop{left:-204px;top:4px;text-align:right}\n#lvm-shell .tap-hint.desktop .th-arrow{right:-86px;top:58px;width:104px;height:34px;transform:none}\n#lvm-shell .tap-hint.mobile{display:none}\n#lvm-shell .tap-hint.hidden{opacity:0;transform:translateY(-6px);transition:opacity .35s ease, transform .35s ease;animation:none}\n@keyframes hintFloat{\n  0%, 100%{transform:translateY(0)}\n  50%{transform:translateY(-7px)}\n}\n@media (prefers-reduced-motion:reduce){#lvm-shell .tap-hint{animation:none}}\n#lvm-shell .phone-tabs{display:flex;justify-content:center;gap:8px;margin-top:10px;flex-wrap:nowrap}\n#lvm-shell .phone-tabs button{\n  background:transparent;border:1px solid var(--rule);color:var(--muted);\n  padding:6px 11px;border-radius:999px;font-size:11px;cursor:pointer;\n  font-family:var(--font-text);transition:all .15s;white-space:nowrap;\n}\n#lvm-shell .phone-tabs button:hover{color:var(--ink);border-color:var(--ink)}\n#lvm-shell .phone-tabs button.on{background:var(--ink);color:#fff;border-color:var(--ink)}\n\n#lvm-shell .snippet{background:var(--paper);border-radius:18px;padding:30px 32px;margin:48px 0 0;border:1px solid var(--rule-soft)}\n#lvm-shell .snippet .lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell h3{font-family:var(--font-display);font-weight:600;font-size:32px;line-height:1.15;letter-spacing:-.025em;color:var(--ink);margin:36px 0 16px}\n#lvm-shell h4{font-family:var(--font-display);font-weight:500;font-size:20px;line-height:1.3;letter-spacing:-.015em;color:var(--ink);margin:24px 0 10px}\n#lvm-shell p{margin:0 0 22px;color:var(--ink-2)}\n#lvm-shell strong{color:var(--ink);font-weight:600}\n#lvm-shell ul, #lvm-shell ol{margin:0 0 22px;padding-left:22px;color:var(--ink-2)}\n#lvm-shell li{margin-bottom:8px}\n#lvm-shell a.inline{color:var(--pink);text-decoration:underline;text-decoration-thickness:1px;text-underline-offset:3px}\n#lvm-shell a.inline:hover{text-decoration-thickness:2px}\n\n#lvm-shell .statement{margin:48px 0;padding:32px 0;border-top:1px solid var(--rule);border-bottom:1px solid var(--rule);text-align:left}\n#lvm-shell .statement .num{font-family:var(--font-display);font-size:60px;font-weight:600;line-height:1;letter-spacing:-.04em;color:var(--pink);margin-bottom:14px}\n#lvm-shell .statement .lbl{font-family:var(--font-display);font-size:23px;line-height:1.35;font-weight:500;color:var(--ink);letter-spacing:-.012em}\n\n#lvm-shell .fig{margin:32px 0 18px;background:#fff;border:1px solid var(--rule);border-radius:20px;padding:28px 22px 20px;position:relative;overflow:hidden}\n#lvm-shell .fig-head{display:flex;justify-content:space-between;align-items:baseline;margin-bottom:18px}\n#lvm-shell .fig-head .l{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .fig-head .r{font-family:var(--font-mono);font-size:11px;font-weight:600;color:var(--ink);text-transform:uppercase;letter-spacing:.08em}\n#lvm-shell .fig-body{position:relative}\n#lvm-shell .fig-cap{margin:18px 4px 0;font-size:14px;color:var(--muted);line-height:1.5}\n#lvm-shell .fig-cap strong{color:var(--ink);font-weight:600}\n#lvm-shell .cv-wrap{position:relative;height:360px}\n\n#lvm-shell [data-term]{position:relative;cursor:help;border-bottom:1px dotted var(--dim)}\n#lvm-shell [data-term]:hover{color:var(--ink)}\n#lvm-shell .tt{position:absolute;left:50%;bottom:calc(100% + 12px);transform:translateX(-50%);min-width:200px;max-width:300px;background:#0c0c0c;color:#fff;font-size:13px;line-height:1.45;padding:11px 14px;border-radius:10px;box-shadow:0 12px 36px rgba(0,0,0,.32);opacity:0;visibility:hidden;transition:opacity .15s, visibility .15s;z-index:120;pointer-events:none;font-weight:400;font-family:var(--font-text)}\n#lvm-shell .tt::after{content:\"\";position:absolute;top:100%;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:#0c0c0c}\n#lvm-shell [data-term]:hover .tt, #lvm-shell [data-term]:focus .tt{opacity:1;visibility:visible}\n\n#lvm-shell .table{margin:24px 0;border:1px solid var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{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);max-width:160px;margin:0 auto;width:100%}\n#lvm-shell .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 .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .mini-phone .scr img{width:100%;height:100%;object-fit:cover}\n#lvm-shell .mini-phone.tiny{max-width:148px;padding:2px;border-radius:20px;border-width:1px}\n#lvm-shell .mini-phone.tiny .notch{width:30px;height:8px;border-radius:0 0 5px 5px}\n#lvm-shell .mini-phone.tiny .scr{border-radius:17px}\n#lvm-shell .mini-cap{text-align:center;margin-top:12px;font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.07em;color:var(--muted)}\n#lvm-shell .mini-cap strong{display:block;color:var(--ink);margin-top:4px;font-family:var(--font-display);font-size:14px;font-weight:500;letter-spacing:-.01em;text-transform:none}\n\n#lvm-shell .duo-row{display:grid;grid-template-columns:repeat(2,1fr);gap:20px;margin:18px 0 0}\n#lvm-shell .duo-row .mini-phone{max-width:180px}\n\n#lvm-shell .method{display:grid;grid-template-columns:1fr 1.4fr;gap:36px;align-items:center;margin:42px 0}\n#lvm-shell .method.flip{grid-template-columns:1.4fr 1fr}\n#lvm-shell .method.flip .m-phone{order:2}\n#lvm-shell .method .m-tag{font-family:var(--font-mono);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);margin-bottom:8px}\n#lvm-shell .method h3{margin-top:0}\n#lvm-shell .method p{font-size:16px;color:var(--muted);line-height:1.7}\n\n#lvm-shell .cta-band{margin:40px 0;padding:26px 28px;background:var(--paper);border-radius:16px;display:flex;align-items:center;justify-content:space-between;gap:20px;flex-wrap:wrap;border:1px solid var(--rule-soft)}\n#lvm-shell .cta-band .l{font-family:var(--font-display);font-size:18px;line-height:1.35;font-weight:500;color:var(--ink);flex:1;min-width:240px;letter-spacing:-.01em}\n#lvm-shell .cta-band .stores{display:flex;gap:10px;align-items:center}\n#lvm-shell .cta-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .cta-band .stores a:hover{transform:translateY(-2px)}\n#lvm-shell .cta-band .stores img{height:42px;width:auto;border-radius:9px}\n\n#lvm-shell .pyramid{margin:30px auto;max-width:440px}\n#lvm-shell .pyramid .level{margin:6px auto;padding:13px 18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\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\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles *\/\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\n  body.postid-1675 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1675 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1675 #lvm-shell *{max-width:100%}\nbody.postid-1675 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1675 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1675 #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-1675 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1675 #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-1675 #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-1675 #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-1675 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1675 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1675 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1675 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1675 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1675 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1675 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1675 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1675 #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-1675 #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-1675 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1675 #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-1675 #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-1675 #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-1675 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1675 #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\/\">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-tef\" 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-tef\" 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\n<main class=\"wrap\">\n\n<!-- HERO -->\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/fi\/\">Etusivu<\/a> &nbsp;\/&nbsp; TEF<\/div>\n  <div class=\"eyebrow\">Pilari &middot; Aineenvaihdunnan tiede<\/div>\n  <h1 id=\"title\">TEF (Thermic Effect of Food).\n    <span class=\"alt\">T\u00e4ydellinen opas ruoansulatuksen piilotetun kalorikulutuksen ymm\u00e4rt\u00e4miseen.<\/span>\n  <\/h1>\n  <p class=\"dek\">Ruoansulatus polttaa kaloreita. 20\u201330&nbsp;% proteiineista, 5\u201310&nbsp;% hiilihydraateista, 0\u20133&nbsp;% rasvoista. Kaikki sovellukset j\u00e4tt\u00e4v\u00e4t sen huomiotta. Lean laskee sen reaaliajassa jokaisesta kirjatusta ateriasta.<\/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 10&nbsp;min &middot; P\u00e4ivitetty 28.5.2026<\/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-tef\" 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-tef\" 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  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      TEF (Thermic Effect of Food) on energia, jonka kehosi kuluttaa jokaisen aterian sulattamiseen, imeytt\u00e4miseen ja aineenvaihduntaan. Se on 8\u201315&nbsp;% kokonaiskulutuksestasi. Useimmat kalorisovellukset eiv\u00e4t laske sit\u00e4. Lean laskee sen kilokalorin tarkkuudella jokaisesta kirjatusta ruoka-aineesta.\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  <div class=\"snippet rev\">\n    <div class=\"lbl\">Pikavastaus<\/div>\n    <p>TEF (Thermic Effect of Food) on energia, joka poltetaan ruokasi sulattamiseen. Se tulee yht\u00e4l\u00f6\u00f6n <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Se vaihtelee makrojesi mukaan: proteiinit 20\u201330&nbsp;%, hiilihydraatit 5\u201310&nbsp;%, rasvat 0\u20133&nbsp;%. Tavallisella treenin j\u00e4lkeisell\u00e4 aterialla Lean laskee 69&nbsp;kcal TEF:\u00e4\u00e4 siin\u00e4, miss\u00e4 muut sovellukset n\u00e4ytt\u00e4v\u00e4t 0.<\/p>\n  <\/div>\n<\/section>\n\n<!-- 02. DEFINITION -->\n<h2 class=\"sect\"><span class=\"num\">02 &middot; M\u00e4\u00e4ritelm\u00e4<\/span>TEF, TDEE:n 4. rakennuspalikka<\/h2>\n<div class=\"body\">\n<p>&#8203; <b>TEF (Thermic Effect of Food)<\/b> on energia, jonka kehosi kuluttaa nauttimasi ruoan k\u00e4sittelyyn: pureskelu, sulattaminen, imeytyminen, aineenvaihdunta. Englanniksi puhutaan my\u00f6s DIT:st\u00e4 (Diet-Induced Thermogenesis). Se on ruoansulatusj\u00e4rjestelm\u00e4si tuottama l\u00e4mp\u00f6 jokaisella aterialla.<\/p>\n<p>Se sis\u00e4ltyy aineenvaihdunnan perusyht\u00e4l\u00f6\u00f6n:<\/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>&#8203; <b>BMR<\/b> (Basal Metabolic Rate) on kulutuksesi levossa. <b>NEAT<\/b> (Non-Exercise Activity Thermogenesis) kattaa ei-urheilullisen kulutuksesi.<b>EAT<\/b> (Exercise Activity Thermogenesis) kattaa treenisi. Ja <b>TEF<\/b>on ruoansulatuksen tuottama l\u00e4mp\u00f6. Yhdess\u00e4 n\u00e4m\u00e4 nelj\u00e4 muodostavat todellisen TDEE:si.<\/p>\n<p>&#8203;<b>metabolinen adaptaatio<\/b> tulee lis\u00e4ksi BMR:n kertoimena pitkittyneess\u00e4 kalorivajeessa. Lean-k\u00e4yt\u00e4nt\u00f6: 100&nbsp;% = optimaalinen, 90&nbsp;% = 10&nbsp;% adaptaatiota. Se ei tule <b>askeleet<\/b> TDEE-summaan.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Katso my\u00f6s: <a href=\"https:\/\/lean-app.com\/fi\/neat-depense-non-sportive\/\">NEAT-pilari<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/metabolisme-de-base\/\">BMR-pilari<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/depense-energetique-totale-v2\/\">TDEE-pilari<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\">TDEE-laskuri<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/fi\/calculateur-deficit-calorique\/\">Vajelaskuri<\/a>\n<\/div>\n\n<!-- 03. 69 KCAL D'ECART -->\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Todellinen vaikutus<\/span>69&nbsp;kcal j\u00e4tetty huomiotta treenin j\u00e4lkeisell\u00e4 aterialla<\/h2>\n<div class=\"body\">\n<p>Konkreettinen esimerkki: palaat treenist\u00e4 ja sy\u00f6t 200&nbsp;g grillattua kanaa, 200&nbsp;g keitetty\u00e4 riisi\u00e4, 30&nbsp;g avokadoa. Yhteens\u00e4: 54&nbsp;g proteiinia \/ 55&nbsp;g hiilihydraattia \/ 12&nbsp;g rasvaa = <b>537&nbsp;kcal nautittu<\/b>.<\/p>\n<p>Lean soveltaa tieteellisi\u00e4 kertoimia t\u00e4h\u00e4n ateriaan:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteiinit (54&nbsp;g)<\/h4>\n    <div class=\"meta\">54&nbsp;g &times; 4&nbsp;kcal\/g &times; 25&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiinit<\/span><span class=\"v\" style=\"color:#FA256C\">54&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">20&ndash;30&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean laskee<\/span><span class=\"v\">Reaaliajassa<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Proteiineilla on korkein TEF: synteesi, transaminaatio, glukoneogeneesi ovat ATP:t\u00e4 vaativia prosesseja.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Hiilihydraatit (55&nbsp;g)<\/h4>\n    <div class=\"meta\">55&nbsp;g &times; 4&nbsp;kcal\/g &times; 8&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF hiilihydraatit<\/span><span class=\"v\" style=\"color:#B8860B\">18&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">5&ndash;10&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean laskee<\/span><span class=\"v\">Reaaliajassa<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Muuntaminen glykogeeniksi tai suora hapetus. Kohtalainen mutta ei olematon kulutus.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Rasvat (12&nbsp;g)<\/h4>\n    <div class=\"meta\">12&nbsp;g &times; 9&nbsp;kcal\/g &times; 2&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF rasvat<\/span><span class=\"v\" style=\"color:#7B52AC\">2&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">0&ndash;3&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean laskee<\/span><span class=\"v\">Reaaliajassa<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Hyvin tehokas suora uudelleenester\u00f6inti. Halvin makro sulattaa.<\/div>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p><b>Leanin laskema kokonais-TEF: 54 + 18 + 2 = 74&nbsp;kcal<\/b> t\u00e4ll\u00e4 yhdell\u00e4 aterialla. Kilpailevat sovellukset n\u00e4ytt\u00e4v\u00e4t 0. Vuodessa se on kymmeni\u00e4tuhansia kilokaloreita huomiotta j\u00e4tetty\u00e4 kulutusta, mik\u00e4 selitt\u00e4\u00e4 selitt\u00e4m\u00e4tt\u00f6m\u00e4t tasanteet ja vajeet, jotka \u00abeiv\u00e4t toimi\u00bb.<\/p>\n<\/div>\n\n<!-- 04. 3 PROFILS PAR APPORT EN PROTEINES -->\n<h2 class=\"sect\"><span class=\"num\">04 &middot; 3 profiilia<\/span>Enemm\u00e4n proteiinia = enemm\u00e4n TEF:\u00e4\u00e4: luvut<\/h2>\n<div class=\"body\">\n<p>Kolme profiilia 2&nbsp;500&nbsp;kcal\/p\u00e4iv\u00e4 ruokavaliolla. Vain makrojen jakauma muuttuu. Kokonais-TEF:n luvut havainnollistavat ruokavalion koostumuksen valtavaa vaikutusta.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>15&nbsp;% proteiinia<\/h4>\n    <div class=\"meta\">V\u00e4h\u00e4proteiininen ruokavalio &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiinit<\/span><span class=\"v\">75&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF hiilihydraatit + rasvat<\/span><span class=\"v\">94&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Kokonais-TEF<\/span><span class=\"v\">~169&nbsp;kcal \/ p\u00e4iv\u00e4<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">MFP:n \u00abv\u00e4h\u00e4n liikkuva\u00bb -ruutu ei ota huomioon ruokavalion koostumusta. T\u00e4m\u00e4 profiili menett\u00e4\u00e4 169&nbsp;kcal kulutusta, jos sovellus j\u00e4tt\u00e4\u00e4 sen huomiotta.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>25&nbsp;% proteiinia<\/h4>\n    <div class=\"meta\">Tavallinen urheilijaprofiili &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiinit<\/span><span class=\"v\">125&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF hiilihydraatit + rasvat<\/span><span class=\"v\">85&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Kokonais-TEF<\/span><span class=\"v\">~210&nbsp;kcal \/ p\u00e4iv\u00e4<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">41&nbsp;kcal lis\u00e4kulutusta vs 15&nbsp;% proteiinia -profiili. Vastaa 5 minuutin lis\u00e4k\u00e4vely\u00e4, pelk\u00e4st\u00e4\u00e4n makroja muuttamalla.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>35&nbsp;% proteiinia<\/h4>\n    <div class=\"meta\">Aggressiivinen dieettiprofiili &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiinit<\/span><span class=\"v\">175&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF hiilihydraatit + rasvat<\/span><span class=\"v\">76&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Kokonais-TEF<\/span><span class=\"v\">~251&nbsp;kcal \/ p\u00e4iv\u00e4<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">82&nbsp;kcal enemm\u00e4n vs 15&nbsp;% -profiili. 30 p\u00e4iv\u00e4ss\u00e4: +2&nbsp;460&nbsp;kcal lis\u00e4kulutusta samoilla kaloreilla, ilman yht\u00e4\u00e4n lis\u00e4treeni\u00e4.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 05. POURQUOI LES APPS ECHOUENT -->\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Miksi sovellukset ep\u00e4onnistuvat<\/span>Kiinte\u00e4 kerroin vastaan makrokohtainen laskenta<\/h2>\n<div class=\"body\">\n<p>Kun m\u00e4\u00e4rit\u00e4t MyFitnessPalin tai Yazion, sinulta kysyt\u00e4\u00e4n aktiivisuustasoasi. PAL-kerrointa sovelletaan BMR:\u00e4\u00e4si. T\u00e4m\u00e4n kertoimen pit\u00e4isi \u00abkattaa\u00bb kaikki, my\u00f6s ruoansulatus. K\u00e4yt\u00e4nn\u00f6ss\u00e4 se on kalibroitu yleisill\u00e4 v\u00e4est\u00f6ill\u00e4 eik\u00e4 heijasta lainkaan p\u00e4iv\u00e4n makrokoostumustasi.<\/p>\n<p>Ongelma: kerroin ei muutu maanantaina, jolloin sy\u00f6t 50&nbsp;% proteiinia, verrattuna sunnuntaihin, jolloin sy\u00f6t 20&nbsp;% proteiinia. N\u00e4iden kahden p\u00e4iv\u00e4n TEF on radikaalisti erilainen. Sovellukset eiv\u00e4t n\u00e4e sit\u00e4. Lean n\u00e4kee.<\/p>\n<p>Westerterp (2004, PMID&nbsp;15507147) mittasi ep\u00e4suoralla kalorimetrialla, ett\u00e4 TEF:n arviointivirheet kiinte\u00e4ll\u00e4 kertoimella voivat olla <b>100\u2013200&nbsp;kcal p\u00e4iv\u00e4ss\u00e4<\/b> todellisen ruokavalion koostumuksen mukaan. Se on suuruusluokka, joka selitt\u00e4\u00e4 useiden viikkojen vajeen, joka \u00abei toimi\u00bb.<\/p>\n<\/div>\n\n<!-- 06. MFP VS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">06 &middot; MFP vs Lean<\/span>0&nbsp;kcal vs 74&nbsp;kcal samalla aterialla<\/h2>\n<div class=\"body\">\n<p>Sama treenin j\u00e4lkeinen ateria: 200&nbsp;g kanaa, 200&nbsp;g keitetty\u00e4 riisi\u00e4, 30&nbsp;g avokadoa = 537&nbsp;kcal. Mit\u00e4 kukin sovellus tekee t\u00e4lle aterialle:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>MyFitnessPal (ja useimmat sovellukset)<\/h4>\n    <div class=\"meta\">Ei TEF-laskentaa aterioista<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/analyse-nutrition-calcul-tef-lean-app-551x1024.png\" alt=\"Analyse nutritionnelle dans Lean avec calcul du TEF\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal kirjattu<\/span><span class=\"v\" style=\"color:#FF2D6E\">TEF: 0&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Menetelm\u00e4<\/span><span class=\"v\">Kiinte\u00e4 PAL-kerroin<\/span><\/div>\n      <div class=\"rw\"><span>Huomioitu<\/span><span class=\"v\">Ei<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">MFP, Yazio, Cronometer ja useimmat kalorisovellukset eiv\u00e4t sis\u00e4llyt\u00e4 TEF:\u00e4\u00e4 kulutuslaskentaansa. Poltat 74&nbsp;kcal t\u00e4m\u00e4n aterian sulattamiseen. Ne eiv\u00e4t tied\u00e4 sit\u00e4.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Lean<\/h4>\n    <div class=\"meta\">Makrokohtainen TEF-laskenta reaaliajassa<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-digestion-tef-lean-app-523x1024.png\" alt=\"Focus sur la d&eacute;pense TEF dans l&rsquo;application Lean\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal kirjattu<\/span><span class=\"v\" style=\"color:#27AE60\">TEF: 74&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Menetelm\u00e4<\/span><span class=\"v\">P&times;25&nbsp;% + H&times;8&nbsp;% + R&times;2&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Huomioitu<\/span><span class=\"v\">Kyll\u00e4, jokaisella aterialla<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean laskee TEF:n kilokalorin tarkkuudella jokaisesta kirjatusta ateriasta. T\u00e4m\u00e4 TEF lis\u00e4t\u00e4\u00e4n p\u00e4iv\u00e4n TDEE:hesi ja s\u00e4\u00e4t\u00e4\u00e4 kaloritavoitettasi reaaliajassa.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean laskee TEF:si reaaliajassa jokaisesta ateriasta. 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-tef-cta1\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" 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-tef-cta1\" 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\n<!-- 07. BMR CHANGE TOUT POUR LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">07 &middot; BMR &amp; TEF<\/span>Miksi BMR:si vaikuttaa TEF:n arvoon<\/h2>\n<div class=\"body\">\n<p>TEF lasketaan nautittujen makrojen perusteella. Mutta jotta t\u00e4m\u00e4 laskenta voitaisiin sis\u00e4llytt\u00e4\u00e4 tarkkaan TDEE:hen, perustana toimivan BMR:n on oltava oikea. Ja BMR riippuu suoraan <b>todellisen rasvattoman massan<\/b>.<\/p>\n<p>Fysiologinen syy: perusaineenvaihduntaa yll\u00e4pit\u00e4v\u00e4t p\u00e4\u00e4asiassa lihakset ja elimet (metabolisesti aktiivinen kudos), ei rasvamassa. Kahdella 80&nbsp;kg painavalla henkil\u00f6ll\u00e4, joiden rasvaprosentit ovat 12&nbsp;% ja 22&nbsp;%, rasvaton massa on 70,4&nbsp;kg vs 62,4&nbsp;kg, eli BMR:n ero noin 170&nbsp;kcal\/p\u00e4iv\u00e4. Jos TDEE:si on v\u00e4\u00e4rin jo perustaltaan, TEF:si sis\u00e4llytet\u00e4\u00e4n jo valmiiksi v\u00e4\u00e4rin kalibroituun yht\u00e4l\u00f6\u00f6n.<\/p>\n<p>Konkreettisesti: Lean laskee BMR:si todellisen rasvattoman massasi perusteella AI BodyScanilla ja sis\u00e4llytt\u00e4\u00e4 sitten TEF:n t\u00e4h\u00e4n oikeaan BMR:\u00e4\u00e4n. Sovellusten ketjuvirhe tapahtuu kahdella tasolla: BMR kokonaispainon perusteella (v\u00e4\u00e4rin), sitten 0&nbsp;kcal TEF:\u00e4\u00e4 (my\u00f6s v\u00e4\u00e4rin). Lean korjaa molemmat.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">BMR laskettu todellisen rasvaprosentin, ei kokonaispainon perusteella<\/div><p class=\"fd\">Lean k\u00e4ytt\u00e4\u00e4 patentoitua omaa malliaan (ei Harris-Benedict 1919, ei Mifflin-St Jeor 1990) ja indeksoi sen rasvattomaan massaasi AI BodyScanilla. T\u00e4m\u00e4 BMR on perusta kaikelle muulle, my\u00f6s TEF:lle.<\/p><\/div><div class=\"fc\">Tarkkuus<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF sis\u00e4llytetty TDEE:hen, ei lis\u00e4tty j\u00e4lkik\u00e4teen<\/div><p class=\"fd\">TEF ei ole erillinen rivi, jonka p\u00e4\u00e4t\u00e4t aktivoida tai olla aktivoimatta. Se on osa yht\u00e4l\u00f6\u00e4 TDEE = BMR + NEAT + EAT + TEF, sis\u00e4llytetty ensimm\u00e4isest\u00e4 kirjatusta ateriasta l\u00e4htien.<\/p><\/div><div class=\"fc\">Arkkitehtuuri<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF lasketaan uudelleen jokaisessa profiilin p\u00e4ivityksess\u00e4<\/div><p class=\"fd\">Pudotat 3&nbsp;kg rasvaa kuukaudessa? BMR:si muuttuu. Ja TEF:n sis\u00e4llytt\u00e4minen TDEE:hen kalibroidaan automaattisesti uudelleen Leanissa. Sovellukset pit\u00e4v\u00e4t vakionsa rekister\u00f6itymisest\u00e4 l\u00e4htien.<\/p><\/div><div class=\"fc\">Dynaaminen<\/div><\/div>\n\n<!-- 08. BODYSCAN IA -->\n<h2 class=\"sect\"><span class=\"num\">08 &middot; AI BodyScan<\/span>Todellinen rasvaprosentti: Leanin TEF-laskennan perusta<\/h2>\n<div class=\"body\">\n<p>Jotta TEF voidaan sis\u00e4llytt\u00e4\u00e4 tarkkaan TDEE:hen, BMR:n on ensin oltava oikea. Ja siihen tarvitaan todellinen rasvaprosenttisi. T\u00e4ss\u00e4 Leanin AI BodyScan astuu kuvaan.<\/p>\n<p>Useimmat sovellukset laskevat BMR:n kokonaispainon perusteella (Harris-Benedict 1919, Mifflin-St Jeor 1990). Lean laskee BMR:si <b>rasvaprosentin kautta arvioidun rasvattoman massasi<\/b>perusteella, kiitos <b>patentoitu oma malli<\/b>. T\u00e4m\u00e4 BMR toimii sitten perustana TEF:n sis\u00e4llytt\u00e4miselle TDEE:hen.<\/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=\"BodyScan AI Lean result: bodyfat in 5 seconds from a photo\" 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> : todellinen rasvaprosentti 5 sekunnissa, yhdest\u00e4 kuvasta<\/p>\n<\/div>\n<div class=\"body\">\n<p>Yksi kuva, 5 sekuntia, ja Lean tiet\u00e4\u00e4 rasvaprosenttisi tarkasti. T\u00e4m\u00e4 luku sy\u00f6tt\u00e4\u00e4 suoraan BMR:si laskennan, joka puolestaan toimii perustana TEF:n sis\u00e4llytt\u00e4miselle TDEE:hesi. Se on ketjuarkkitehtuuri, jota muut sovellukset eiv\u00e4t tarjoa.<\/p>\n<\/div>\n\n<!-- 09. COMMENT LEAN CALCULE LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Lean &amp; TEF<\/span>Reaaliaikainen laskenta jokaisesta kirjatusta ateriasta<\/h2>\n<div class=\"body\">\n<p>Lean laskee TEF:n jokaisesta kirjaamastasi ateriasta ja sis\u00e4llytt\u00e4\u00e4 sen p\u00e4iv\u00e4n TDEE:hesi reaaliajassa. T\u00e4ss\u00e4 t\u00e4ydellinen arkkitehtuuri:<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">Aterian kirjaus (3 tapaa)<\/div><p class=\"fd\">Kirjaat USDA+OpenFoodFacts-tietokannan, viivakoodiskannauksen tai annoksen AI-kuvaskannauksen kautta. Lean hakee heti proteiinien, hiilihydraattien ja rasvojen grammat.<\/p><\/div><div class=\"fc\">Sy\u00f6tt\u00f6<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF-laskenta makroittain jokaisesta ruoka-aineesta<\/div><p class=\"fd\">Lean-moottori soveltaa: P &times; 25&nbsp;%, H &times; 8&nbsp;%, R &times; 2&nbsp;%. Tulos lasketaan lennossa jokaiselle ruoka-aineelle ja kertyy sitten p\u00e4iv\u00e4n aikana.<\/p><\/div><div class=\"fc\">Laskenta<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">Kertynyt TEF p\u00e4iv\u00e4n TDEE:ss\u00e4<\/div><p class=\"fd\">P\u00e4iv\u00e4n kertynyt TEF lis\u00e4t\u00e4\u00e4n BMR + NEAT + EAT:hen live-TDEE:si saamiseksi. Kaloritasapainosi s\u00e4\u00e4tyy jokaisella kirjatulla aterialla.<\/p><\/div><div class=\"fc\">Integraatio<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">N\u00e4kyviss\u00e4 Kulutus-v\u00e4lilehdell\u00e4<\/div><p class=\"fd\">Leanin Kulutus-v\u00e4lilehti erittelee jokaisen TDEE:n komponentin: BMR, NEAT, EAT, TEF. N\u00e4et tarkalleen, kuinka paljon ruoansulatus vaikuttaa p\u00e4iv\u00e4n kulutukseesi.<\/p><\/div><div class=\"fc\">L\u00e4pin\u00e4kyv\u00e4<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">05<\/div><div><div class=\"ft\">Suora vaikutus kaloritavoitteeseen<\/div><p class=\"fd\">Lean k\u00e4ytt\u00e4\u00e4 TEF-tietoista TDEE:t\u00e4 tavoitteesi ja tavoitevajeesi laskemiseen. Proteiinipitoisempi ateria nostaa TEF:\u00e4\u00e4si ja siten todellista TDEE:t\u00e4si, mink\u00e4 Lean heijastaa automaattisesti.<\/p><\/div><div class=\"fc\">Strateginen<\/div><\/div>\n\n<!-- 10. L'ECRAN TEF -->\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TEF Leanissa<\/span>Ruoansulatuksen seuranta reaaliajassa<\/h2>\n<div class=\"body\">\n<p>Leanin Kulutus-v\u00e4lilehti erittelee reaaliajassa jokaisen TDEE:n komponentin: BMR, NEAT, EAT, TEF. Napauta TEF:\u00e4\u00e4 n\u00e4hd\u00e4ksesi erittelyn aterioittain.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><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 et digestion dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF laskettu reaaliajassa jokaisesta ateriasta<\/div>\n<div style=\"text-align:center;margin:24px 0\">\n  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/suivi-calories-digestion-tef-lean-app-1024x370.png\" alt=\"Suivi des calories de digestion (TEF) dans l&rsquo;application Lean\" style=\"max-width:480px;width:100%;border-radius:16px;box-shadow:0 6px 24px rgba(0,0,0,.10)\" loading=\"lazy\">\n<\/div>\n\n<!-- 11. STRATEGIES D'OPTIMISATION TEF -->\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategiat<\/span>Sy\u00f6 enemm\u00e4n proteiinia = polta enemm\u00e4n ruoansulatuksessa<\/h2>\n<div class=\"body\">\n<p>TEF:n perusperiaate: jokainen proteiinikalori maksaa 25&nbsp;% sulattaa, rasvat 2&nbsp;%. <b>Sy\u00f6 enemm\u00e4n proteiinia = kuluta enemm\u00e4n samoilla kaloreilla.<\/b> Se on proteiinipitoisen ruokavalion todellinen metabolinen etu dieetiss\u00e4.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">+100&nbsp;g proteiinia = +100&nbsp;kcal ilmaista TEF:\u00e4\u00e4<\/div><p class=\"fd\">100&nbsp;g lis\u00e4proteiinia (400&nbsp;kcal) tuottaa noin 100&nbsp;kcal lis\u00e4-TEF:\u00e4\u00e4. Se on todellista kulutusta, ilman fyysist\u00e4 ponnistusta, pelk\u00e4st\u00e4\u00e4n ruokavalion koostumusta muuttamalla.<\/p><\/div><div class=\"fc\">Proteiinit<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">Kirjaa kaikki, my\u00f6s pienet ateriat<\/div><p class=\"fd\">Jokainen merkint\u00e4 Leanissa laukaisee TEF-laskennan. 100&nbsp;g rahkaa (18&nbsp;g proteiinia) v\u00e4lipalana tuottaa ~18&nbsp;kcal TEF:\u00e4\u00e4. Kertyneen\u00e4 5 ateriasta se on todellista kulutusta, jota sovellukset eiv\u00e4t laske.<\/p><\/div><div class=\"fc\">Kattavuus<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">Suosi kokonaisia ruoka-aineita<\/div><p class=\"fd\">Pitk\u00e4lle prosessoiduilla ruoilla on matalampi TEF, koska ne on jo osittain \u00abesisulatettu\u00bb teollisesti (Barr 2010, PMID&nbsp;20613941). Kokonaisella kananrinnalla on korkeampi TEF kuin esihydrolysoidulla proteiinijauheella.<\/p><\/div><div class=\"fc\">Laatu<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">\u00c4l\u00e4 luota rasvoihin TEF:n suhteen<\/div><p class=\"fd\">Rasvojen TEF on 0\u20133&nbsp;%. Rasvojen lis\u00e4\u00e4minen ei tehosta TEF:\u00e4\u00e4. Makrojen jakauma ratkaisee, ei raaka kalorim\u00e4\u00e4r\u00e4.<\/p><\/div><div class=\"fc\">Rasvat<\/div><\/div>\n\n<!-- 12. MET et macros -->\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Tiede<\/span>Miksi proteiinit polttavat niin paljon ruoansulatuksessa<\/h2>\n<div class=\"body\">\n<p>Vastaus on biokemiallinen. Proteiinit on hajotettava aminohapoiksi, jotka sitten joko sis\u00e4llytet\u00e4\u00e4n proteiinisynteesiin (ATP-kustannus), hapetetaan (Krebsin sykli) tai muunnetaan glukoosiksi (glukoneogeneesi, viel\u00e4 korkeampi kustannus). Typen deaminaatio (urean tuotanto) on itsess\u00e4\u00e4n energiaa vaativaa.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteiinit: TEF 20\u201330&nbsp;%<\/h4>\n    <div class=\"meta\">L\u00e4hde: Westerterp 2004, Acheson 2011<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Proteiinisynteesi<\/span><span class=\"v\">Korkea ATP-kustannus<\/span><\/div>\n      <div class=\"rw\"><span>Deaminaatio<\/span><span class=\"v\">Urean tuotanto<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-TEF<\/span><span class=\"v\">25&nbsp;% (mediaaniarvo)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Se on \u00abkallein\u00bb makro sulattaa. Sen metabolinen kustannus on kaikista makroista korkein.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Hiilihydraatit: TEF 5\u201310&nbsp;%<\/h4>\n    <div class=\"meta\">L\u00e4hde: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Glykolyysi<\/span><span class=\"v\">Kohtalainen kustannus<\/span><\/div>\n      <div class=\"rw\"><span>Glykogeenin varastointi<\/span><span class=\"v\">Lis\u00e4kustannus<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-TEF<\/span><span class=\"v\">8&nbsp;% (mediaaniarvo)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Kohtalainen mutta ei olematon kulutus. Varastointi glykogeeniksi maksaa enemm\u00e4n kuin suora hapetus.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Rasvat: TEF 0\u20133&nbsp;%<\/h4>\n    <div class=\"meta\">L\u00e4hde: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Uudelleenester\u00f6inti<\/span><span class=\"v\">Hyvin edullinen<\/span><\/div>\n      <div class=\"rw\"><span>Suora varastointi<\/span><span class=\"v\">L\u00e4hes ilman muuntamista<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-TEF<\/span><span class=\"v\">2&nbsp;% (mediaaniarvo)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">\u00abHalvin\u00bb makro sulattaa. Ravinnon rasvat voidaan varastoida l\u00e4hes suoraan ilman suurta metabolista kulutusta.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 13. OBJECTIFS SECHE\/BULK\/RECOMP -->\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Tavoitteet<\/span>TEF ja strategia dieetiss\u00e4, bulkissa tai recompissa<\/h2>\n<p>Kun tarkka TEF: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: maksimoi TEF uhraamatta makroja<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-vipuvarsi<\/span><span class=\"v\">Proteiinit 30&nbsp;%+<\/span><\/div>\n      <div class=\"rw\"><span>Etu<\/span><span class=\"v\">Lis\u00e4kulutus ilman urheilua<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean laskee<\/span><span class=\"v\">Tarkka vaikutus vajeeseen<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Korkea proteiininsaanti s\u00e4ilytt\u00e4\u00e4 lihasmassan JA nostaa TEF:\u00e4\u00e4. Kaksinkertainen hy\u00f6ty dieetiss\u00e4. Ty\u00f6kalu: <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, minimaalinen rasvan kertyminen<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-vipuvarsi<\/span><span class=\"v\">Korkea proteiini suositeltavaa<\/span><\/div>\n      <div class=\"rw\"><span>Etu<\/span><span class=\"v\">Nettoylij\u00e4\u00e4m\u00e4 pienenee proteiini-TEF:n ansiosta<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean n\u00e4ytt\u00e4\u00e4<\/span><span class=\"v\">Nettoylij\u00e4\u00e4m\u00e4 todellisen TEF:n j\u00e4lkeen<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Bulkissa Lean n\u00e4ytt\u00e4\u00e4 todellisen ylij\u00e4\u00e4m\u00e4n reaaliajassa. Hyvin proteiinipitoinen ateria pienent\u00e4\u00e4 nettoylij\u00e4\u00e4m\u00e4\u00e4 lis\u00e4-TEF:n kautta.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Recomp (yll\u00e4pito + rakentaminen)<\/h4>\n    <div class=\"meta\">Tavoite: maksimaalinen tarkkuus saannissa ja kulutuksessa<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-vipuvarsi<\/span><span class=\"v\">Tarkkuusty\u00f6kalu kilokalorin tarkkuudella<\/span><\/div>\n      <div class=\"rw\"><span>Etu<\/span><span class=\"v\">Tasapaino ilman likiarvoja<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean laskee<\/span><span class=\"v\">Live-kaloritasapaino<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Kehonkoostumuksen muutos vaatii maksimaalista tarkkuutta. Kilokalorin tarkkuudella laskettu TEF on ratkaiseva etu sovelluksiin n\u00e4hden, jotka j\u00e4tt\u00e4v\u00e4t sen huomiotta.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 14. TEF LIVE DANS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">14 &middot; Live-TEF<\/span>Ruoansulatuksen seuranta Leanissa<\/h2>\n<div class=\"body\">\n<p>Leanin Kulutus-v\u00e4lilehti erittelee reaaliajassa jokaisen TDEE:n komponentin: BMR, NEAT, EAT, TEF. N\u00e4ytetty TEF vastaa p\u00e4iv\u00e4n kirjattuja aterioitasi, laskettuna jokaisesta makrosta.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><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, d&eacute;pense de digestion\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF reaaliajassa, laskettu todellisista makroistasi<\/div>\n\n<!-- 15. LA PYRAMIDE -->\n<h2 class=\"sect\"><span class=\"num\">15 &middot; Pyramidi<\/span>Leanin Edistymispyramidi<\/h2>\n<div class=\"body\">\n<p>Leanin Edistymispyramidi asettaa t\u00e4rkeysj\u00e4rjestykseen prioriteetit kehotavoitteesi saavuttamiseksi. TEF vaikuttaa kahdella tasolla: tarkka kaloritavoite (TEF sis\u00e4llytetty TDEE:hen) ja makroravinteet (koostumus, joka m\u00e4\u00e4ritt\u00e4\u00e4 TEF:n tason).<\/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 (TDEE + tarkka TEF)<\/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>Makrot (proteiinit = TEF-vipuvarsi)<\/span><span class=\"k\">Huippu<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">\u00c4l\u00e4 hypp\u00e4\u00e4 vaiheiden yli. Tarkka TDEE sis\u00e4llytetyll\u00e4 TEF:ll\u00e4 on taso 2. Mutta jos et kirjaa aterioitasi s\u00e4\u00e4nn\u00f6llisesti, TEF:\u00e4\u00e4 ei koskaan lasketa.<\/div>\n\n<!-- 16. FAQ -->\n<h2 class=\"sect\"><span class=\"num\">16 &middot; UKK<\/span>Kaikki, mit\u00e4 mietit TEF:st\u00e4<\/h2>\n\n<details class=\"faq\"><summary>Mik\u00e4 on ruoan l\u00e4mp\u00f6vaikutus&nbsp;?<\/summary><div class=\"faq-body\"><p>&#8203; <b>TEF (Thermic Effect of Food)<\/b>, jota kutsutaan my\u00f6s DIT:ksi (Diet-Induced Thermogenesis), on energia, joka kuluu ruoan sulattamiseen, imeytymiseen ja aineenvaihduntaan. Se tulee yht\u00e4l\u00f6\u00f6n <b>TDEE = BMR + NEAT + EAT + TEF<\/b> ja on keskim\u00e4\u00e4rin 8\u201315&nbsp;% kokonaiskalorikulutuksesta.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miksi proteiineilla on korkein TEF&nbsp;?<\/summary><div class=\"faq-body\"><p>Proteiinit vaativat ATP:t\u00e4 kuluttavia biokemiallisia prosesseja: proteiinisynteesi, transaminaatio, deaminaatio (urean tuotanto) ja joskus glukoneogeneesi. Siksi 20\u201330&nbsp;% proteiinikaloreista poltetaan ruoansulatuksessa, kun hiilihydraateilla luku on 5\u201310&nbsp;% ja rasvoilla 0\u20133&nbsp;%.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Laskeeko MyFitnessPal TEF:n&nbsp;?<\/summary><div class=\"faq-body\"><p>Ei. MyFitnessPal, Yazio, Cronometer ja useimmat kalorisovellukset eiv\u00e4t sis\u00e4llyt\u00e4 TEF:\u00e4\u00e4 kulutuslaskentaansa. Ne k\u00e4ytt\u00e4v\u00e4t kiinte\u00e4\u00e4 aktiivisuuskerrointa (PAL), jota sovelletaan BMR:\u00e4\u00e4n ja jonka pit\u00e4isi \u00abkattaa\u00bb ruoansulatus. K\u00e4yt\u00e4nn\u00f6ss\u00e4 t\u00e4m\u00e4 kerroin ei heijasta p\u00e4iv\u00e4n makrokoostumustasi.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Miten Lean laskee TEF:n&nbsp;?<\/summary><div class=\"faq-body\"><p>Lean soveltaa tieteellisi\u00e4 kertoimia jokaiseen kirjattuun ateriaan: <b>P &times; 25&nbsp;% + H &times; 8&nbsp;% + R &times; 2&nbsp;%<\/b>. Tulos sis\u00e4llytet\u00e4\u00e4n reaaliajassa p\u00e4iv\u00e4n TDEE:hesi. 537&nbsp;kcal:n aterialla (54&nbsp;g P, 55&nbsp;g H, 12&nbsp;g R) Lean laskee 74&nbsp;kcal TEF:\u00e4\u00e4.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Kuinka monta kaloria TEF on p\u00e4iv\u00e4ss\u00e4&nbsp;?<\/summary><div class=\"faq-body\"><p>2&nbsp;000\u20132&nbsp;500&nbsp;kcal:n ruokavaliolla TEF on 160\u2013250&nbsp;kcal makrokoostumuksesi mukaan. Vuodessa se on 58&nbsp;000\u201391&nbsp;000&nbsp;kcal kulutusta, jonka sovellukset, jotka eiv\u00e4t laske sit\u00e4, j\u00e4tt\u00e4v\u00e4t huomiotta.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Laskeeko TEF kalorivajeessa&nbsp;?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4, suhteellisesti: jos sy\u00f6t v\u00e4hemm\u00e4n kaloreita, sulatat v\u00e4hemm\u00e4n ja absoluuttinen TEF laskee. Mutta <b>prosenttiosuus<\/b> pysyy vakaana makrojesi mukaan. Vajeessa korkean proteiininsaannin yll\u00e4pit\u00e4minen s\u00e4ilytt\u00e4\u00e4 TEF\/saanti-suhteen lihasmassan s\u00e4ilytt\u00e4misen lis\u00e4ksi.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Onko TEF sama asia kuin aterian j\u00e4lkeinen aktiivinen aineenvaihdunta&nbsp;?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4, molemmat termit tarkoittavat samaa asiaa: ruoansulatuksen polttamaa energiaa. TEF (Thermic Effect of Food) on k\u00e4ytetyin englanninkielinen termi. DIT (Diet-Induced Thermogenesis) tai SDA (Specific Dynamic Action) ovat vastineet eurooppalaisessa kirjallisuudessa.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Onko prosessoiduilla ruoilla matalampi TEF&nbsp;?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4. Barr &amp; Wright (2010, PMID&nbsp;20613941) mittasivat, ett\u00e4 kokonaisiin ruoka-aineisiin perustuvat ateriat tuottavat noin 50&nbsp;% korkeamman TEF:n kuin kaloreiltaan vastaavat prosessoituihin ruokiin perustuvat ateriat. Prosessoidut ruoat on jo osittain \u00abesisulatettu\u00bb teollisesti, mik\u00e4 v\u00e4hent\u00e4\u00e4 ruoansulatusty\u00f6t\u00e4 ja siten TEF:\u00e4\u00e4.<\/p><\/div><\/details>\n\n<!-- 17. SOURCES -->\n<div class=\"sources\">\n  <h4>Tieteelliset l\u00e4hteet<\/h4>\n  <ol>\n    <li>Westerterp KR. Diet induced thermogenesis. <em>Nutr Metab (Lond)<\/em>. 2004;1(1):5. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15507147\/\" target=\"_blank\" rel=\"noopener\">PubMed 15507147<\/a><\/li>\n    <li>Acheson KJ. Protein choices targeting thermogenesis and metabolism. <em>Am J Clin Nutr<\/em>. 2011;93(3):525-534. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21235280\/\" target=\"_blank\" rel=\"noopener\">PubMed 21235280<\/a><\/li>\n    <li>Tappy L. Thermic effect of food and sympathetic nervous system activity in lean and obese subjects. <em>Crit Rev Clin Lab Sci<\/em>. 1996;33(6):435-444. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8701638\/\" target=\"_blank\" rel=\"noopener\">PubMed 8701638<\/a><\/li>\n    <li>Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals. <em>Food Nutr Res<\/em>. 2010;54. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20613941\/\" target=\"_blank\" rel=\"noopener\">PubMed 20613941<\/a><\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). <em>Best Pract Res Clin Endocrinol Metab<\/em>. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a><\/li>\n  <\/ol>\n<\/div>\n\n<!-- GET-BAND -->\n<div class=\"get-band\">\n  <h3>Laske TEF:si todellisista makroistasi<\/h3>\n  <p>P &times; 25&nbsp;% + H &times; 8&nbsp;% + R &times; 2&nbsp;%, jokaisesta kirjatusta ateriasta. TDEE = BMR + NEAT + EAT + TEF. Patentoitu oma malli. 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-tef-footer\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" 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-tef-footer\" 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<\/main>\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  var tabMap = {\n    bilan:    {drill:false},\n    kcal:     {drill:false},\n    depense:  {drill:true},\n    strategie:{drill:false}\n  };\n  var currentTab = 'depense';\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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Il repr\u00e9sente 8 \u00e0 15 % de la d\u00e9pense calorique totale et entre dans TDEE = BMR + NEAT + EAT + TEF.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi les prot\u00e9ines ont-elles le TEF le plus \u00e9lev\u00e9 ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Les prot\u00e9ines n\u00e9cessitent synth\u00e8se, transaminaison et d\u00e9samination. Co\u00fbt en ATP \u00e9lev\u00e9 : 20 \u00e0 30 % des calories prot\u00e9iques sont br\u00fcl\u00e9es \u00e0 la digestion.\"}},{\"@type\":\"Question\",\"name\":\"MyFitnessPal calcule-t-il le TEF ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non. MFP, Yazio, Cronometer et la plupart des apps n'int\u00e8grent pas le TEF. Ils utilisent un coefficient PAL fixe qui ne refl\u00e8te pas ta composition en macros du jour.\"}},{\"@type\":\"Question\",\"name\":\"Comment Lean calcule-t-il le TEF ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean applique P \u00d7 25 % + G \u00d7 8 % + L \u00d7 2 % sur chaque repas log\u00e9. Le r\u00e9sultat est int\u00e9gr\u00e9 en temps r\u00e9el dans ton TDEE du jour.\"}},{\"@type\":\"Question\",\"name\":\"Combien de calories repr\u00e9sente le TEF par jour ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Sur 2 000 \u00e0 2 500 kcal, entre 160 et 250 kcal selon ta composition en macros. Sur une ann\u00e9e, c'est des dizaines de milliers de kcal ignor\u00e9es par les apps qui ne le calculent pas.\"}},{\"@type\":\"Question\",\"name\":\"Le TEF diminue-t-il en d\u00e9ficit calorique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TEF absolu diminue avec les apports, mais le pourcentage reste stable selon tes macros. Maintenir un apport prot\u00e9ique \u00e9lev\u00e9 pr\u00e9serve le ratio TEF\/apport.\"}},{\"@type\":\"Question\",\"name\":\"Les aliments transform\u00e9s ont-ils un TEF plus faible ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui. Barr & Wright (2010) ont mesur\u00e9 que les repas base d'aliments entiers g\u00e9n\u00e8rent un TEF environ 50 % plus \u00e9lev\u00e9 que des repas \u00e9quivalents base d'aliments transform\u00e9s.\"}},{\"@type\":\"Question\",\"name\":\"TEF et DIT, c'est la m\u00eame chose ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, TEF (Thermic Effect of Food) et DIT (Diet-Induced Thermogenesis) d\u00e9signent la m\u00eame r\u00e9alit\u00e9. TEF est plus utilis\u00e9 dans la litt\u00e9rature anglophone.\"}}]},{\"@type\":\"MobileApplication\",\"name\":\"Lean\",\"operatingSystem\":\"iOS, Android\",\"applicationCategory\":\"HealthApplication\",\"description\":\"Lean calcule ton TEF en temps r\u00e9el sur chaque repas. TDEE complet : BMR + NEAT + EAT + TEF sur bodyfat r\u00e9el.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\",\"bestRating\":\"5\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"},\"downloadUrl\":\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646\"}]}\n<\/script>\n\n<\/div>\n\n\n<!-- lean-mesh-v19 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Lue my\u00f6s<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/fi\/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;\">Perusaineenvaihdunta (BMR): kaikki, mit\u00e4 sinun tulee tiet\u00e4\u00e4 sen laskemiseksi <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">M\u00e4\u00e4ritelm\u00e4, TDEE-yht\u00e4l\u00f6, 4 historiallista kaavaa, miksi rasvaprosentti muuttaa kaiken.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kokonaisenergiankulutus (TDEE): kanoninen kaava BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Ymm\u00e4rr\u00e4 4 rakennuspalikkaa + metabolinen adaptaatio, tieteelliset l\u00e4hteet 2025.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: ei-urheilullinen kalorikulutus, joka painaa 15\u201350 % TDEE:st\u00e4si <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Askeleet, liikkuminen, levoton liikehdint\u00e4. Miksi Mifflin erehtyy j\u00e4tt\u00e4m\u00e4ll\u00e4 aktiivisuutesi huomiotta.<\/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\/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;\">Mik\u00e4 vaihtoehto MyFitnessPalille vuonna 2026? 5 testattua sovellusta <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Rehellinen vertailu, TDEE-tarkkuus, ergonomia.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalorivajelaskuri: oikea l\u00e4hestymistapa dieettiin <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Vaje todellisesta rasvaprosenttitietoisesta TDEE:st\u00e4si. 3 vauhtia hidas\/kohtalainen\/aggressiivinen.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Miten laskea todellinen kalorikulutuksesi: t\u00e4ydellinen opas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR todellisesta rasvaprosentista, NEAT askelista, EAT treeneitt\u00e4in, TEF makroista, adaptaatio.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; TEF Pilier &middot; Science du m&eacute;tabolisme TEF (Thermic Effect of Food). Le guide complet pour comprendre la d&eacute;pense calorique cach&eacute;e de la digestion. La digestion br&ucirc;le des calories. 20 &agrave; 30&nbsp;% des prot&eacute;ines, 5 &agrave; 10&nbsp;% des glucides, 0 &agrave; 3&nbsp;% des lipides. Toutes les apps l&rsquo;ignorent. Lean le calcule en [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ruoan l\u00e4mp\u00f6vaikutus (TEF): laskenta ja esimerkit - Lean<\/title>\n<meta name=\"description\" content=\"Ruoan l\u00e4mp\u00f6vaikutus (TEF) on 10 % kulutuksestasi. 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