{"id":1958,"date":"2026-08-25T11:41:43","date_gmt":"2026-08-25T11:41:43","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-proteines\/"},"modified":"2026-09-05T10:39:04","modified_gmt":"2026-09-05T10:39:04","slug":"calculateur-proteines","status":"publish","type":"post","link":"https:\/\/lean-app.com\/fi\/calculateur-proteines\/","title":{"rendered":"Proteiinilaskuri: p\u00e4ivitt\u00e4iset grammasi rasvattomasta massastasi"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-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 .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1958 #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-1958 #lvm-shell .wrap,\nbody.postid-1958 #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-1958 #lvm-shell .wrap,\n  body.postid-1958 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1958 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1958 #lvm-shell *{max-width:100%}\nbody.postid-1958 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1958 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1958 #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-1958 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1958 #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-1958 #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-1958 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #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-1958 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1958 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #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-1958 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1958 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1958 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1958 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1958 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1958 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1958 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1958 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1958 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1958 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1958 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1958 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1958 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1958 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1958 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1958 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1958 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1958 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1958 #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-1958 #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-1958 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1958 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1958 #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-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/fi\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/fi\/\">Etusivu<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/fi\/\">Etusivu<\/a> &nbsp;\/&nbsp; Proteiinilaskuri<\/div>\n  <div class=\"eyebrow\">Laskuri &middot; Proteiinit &amp; urheiluravitsemus<\/div>\n  <h1 id=\"title\">Proteiinilaskuri&nbsp;: p\u00e4ivitt\u00e4iset grammasi\n    <span class=\"alt\">laskettuna rasvattomasta massastasi, ei kokonaispainostasi<\/span>\n  <\/h1>\n  <p class=\"dek\">\u00ab2 grammaa kiloa kohti\u00bb: kaikkialla kuultavalla suosituksella on piilovika: se puhuu kokonaispainostasi, rasva mukaan lukien. Proteiinisi ravitsevat kuitenkin rasvatonta massaasi, eiv\u00e4t rasvamassaasi. T\u00e4m\u00e4 laskuri soveltaa alan referenssien (Morton 2018, Helms 2014) vaihteluv\u00e4lej\u00e4 todelliseen rasvattomaan massaasi tavoitteesi mukaan: dieetti, yll\u00e4pito tai lihaskasvu.<\/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 8&nbsp;min &middot; P\u00e4ivitetty 26.8.2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Ilmainen lataus<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Klassiset suositukset antavat proteiinit kokonaispainon kiloa kohti, ik\u00e4\u00e4n kuin kilolla rasvaa olisi samat tarpeet kuin kilolla lihasta. Juuri sen Lean hylk\u00e4\u00e4: makrosi lasketaan todellisesta koostumuksestasi, mitattuna AI BodyScanilla, ja seurataan automaattisesti jokaisella kirjatulla aterialla. T\u00e4m\u00e4 sivu soveltaa samaa logiikkaa: ensin rasvaton massasi, sitten grammasi.\n    <\/div>\n    <div class=\"phone-wrap rev\">\n      <div class=\"phone-stage\">\n        <div class=\"tap-hint mobile\" id=\"tapHintMobile\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Interaktiivinen demo<\/small>Napauta n\u00e4ytt\u00f6\u00e4 tutkiaksesi sovellusta<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 24 24\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M12 4 L12 20 M5 13 L12 20 L19 13\" stroke=\"currentColor\" stroke-width=\"2.4\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"tap-hint desktop\" id=\"tapHintDesktop\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Interaktiivinen demo<\/small>Napauta n\u00e4ytt\u00f6\u00e4<br>tutkiaksesi sovellusta<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Lean-sovelluksen esikatselu TDEE-erittelyll\u00e4\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Takaisin\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Lean-esikatselu, Kulutus-v\u00e4lilehti\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"BMR-tiedot\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"NEAT-tiedot\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"EAT-tiedot\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"TEF-tiedot\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Yhteenveto-v\u00e4lilehti\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Kalorit-v\u00e4lilehti\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Kulutus-v\u00e4lilehti\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Strategia-v\u00e4lilehti\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navigoi Lean-sovelluksessa\">\n          <button data-tab=\"bilan\"     type=\"button\">Yhteenveto<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorit<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Kulutus<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategia<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Pikavastaus<\/div>\n    <p>Kirjallisuudessa konsensuksen saavat vaihteluv\u00e4lit: noin <b>1,6\u20132,2&nbsp;g painokiloa kohti<\/b> edistymiseen voimaharjoittelussa (Mortonin meta-analyysi 2018), ja dieetiss\u00e4 <b>2,3\u20133,1&nbsp;g rasvattoman massan kiloa kohti<\/b> lihaksen suojaamiseksi (Helms 2014). 75&nbsp;kg painavalle, 15&nbsp;%:n rasvaprosentin miehelle se antaa <b>147\u2013198&nbsp;g p\u00e4iv\u00e4ss\u00e4<\/b> dieetiss\u00e4. Laske tarkka vaihteluv\u00e4lisi alla, mittojesi perusteella.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Laskuri<\/span>Laske p\u00e4ivitt\u00e4iset proteiinigrammasi<\/h2>\n<p>Kehosi, rasvaprosenttisi, tavoitteesi: laskuri johtaa rasvattoman massasi ja soveltaa sitten julkaistuja vaihteluv\u00e4lej\u00e4: <b>2,3\u20133,1&nbsp;g rasvattoman massan kiloa kohti<\/b> dieetiss\u00e4 (Helms 2014), <b>1,8\u20132,2<\/b> yll\u00e4pidossa ja <b>1,6\u20132,2<\/b> lihaskasvussa (Morton 2018, Phillips 2011). Jos et tied\u00e4 rasvaprosenttiasi, mittaa se ensin <a href=\"https:\/\/lean-app.com\/fi\/calculateur-masse-grasse\/\">rasvaprosenttilaskuriamme<\/a> (2 minuuttia, mittanauha) tai AI BodyScanilla.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Mittasi<\/h3>\n    <div class=\"calc-row\">\n      <label>Sukupuoli<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Mies<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Nainen<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Ik\u00e4 (vuotta)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Paino (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"75\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Rasvaprosentti<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"45\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">Etk\u00f6 tied\u00e4 rasvaprosenttiasi&nbsp;?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Tavalliset vaihteluv\u00e4lit miehelle: 10\u201325&nbsp;%. Mittaa se mittanauhalla rasvaprosenttilaskurillamme tai kuvalla BodyScanilla.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Tavoitteesi<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Dieetti<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Yll\u00e4pito<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Lihaskasvu<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">Dieetiss\u00e4 proteiinit suojaavat lihastasi vajeen aikana: siell\u00e4 vaihteluv\u00e4li on korkein.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">P\u00e4ivitt\u00e4iset proteiinisi<\/div>\n      <div class=\"val\"><span id=\"rProt\">147-198<\/span><span class=\"unit\">g\/p\u00e4iv\u00e4<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"protBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"protPill\">Dieettitavoite<\/span>\n      <div class=\"note\">Vaihteluv\u00e4li laskettu rasvattomasta massastasi (Helms 2014 dieetiss\u00e4; Morton 2018 ja Phillips 2011 muuten). T\u00e4ht\u00e4\u00e4 vaihteluv\u00e4lin alap\u00e4\u00e4h\u00e4n normaalip\u00e4ivin\u00e4, yl\u00e4p\u00e4\u00e4h\u00e4n kovina treenip\u00e4ivin\u00e4 tai suuressa vajeessa.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Ateriaa kohti<\/div>\n        <div class=\"v\"><span id=\"rMeal\">37-49<\/span><span class=\"u\">g &times; 4<\/span><\/div>\n        <div class=\"s\">Jaettuna 3\u20135 aterialle, noin <b id=\"rMealN\">4<\/b> annosta<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Rasvaton massasi<\/div>\n        <div class=\"v\"><span id=\"rFfm\">63,8<\/span><span class=\"u\">kg<\/span><\/div>\n        <div class=\"s\">Laskennan perusta: paino &times; (1 &minus; rasvaprosentti)<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">Konkreettisina vastineina<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>Vaihteluv\u00e4lisi keskikohta, <b id=\"rMid\">172<\/b>&nbsp;g, vastaa esimerkiksi <b id=\"eqPoulet\">550<\/b>&nbsp;g kananrintaa, tai <b id=\"eqOeufs\">27<\/b> kananmunaa, tai <b id=\"eqSkyr\">1,7<\/b>&nbsp;kg skyri\u00e4. K\u00e4yt\u00e4nn\u00f6ss\u00e4 l\u00e4hteet yhdistet\u00e4\u00e4n p\u00e4iv\u00e4n aikana; sovellus laskee grammat automaattisesti jokaisella kirjatulla ruoka-aineella.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      Yleinen suositus \u00ab&nbsp;2&nbsp;g painokiloa kohti&nbsp;\u00bb antaisi sinulle <b id=\"dTotal\">150<\/b>&nbsp;g: eli <b id=\"dGap\">22<\/b>&nbsp;g eroa rasvattomasta massasta laskettuun. Mit\u00e4 kauemmas rasvaprosenttisi poikkeaa keskiarvosta, sit\u00e4 enemm\u00e4n kokonaispainoon perustuva suositus erehtyy.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Suositus<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Pedagoginen arvio, joka perustuu julkaistuihin vaihteluv\u00e4leihin (Morton 2018; Helms 2014; Phillips 2011). T\u00e4m\u00e4 laskuri ei ole diagnostiikkaty\u00f6kalu eik\u00e4 korvaa l\u00e4\u00e4k\u00e4rin neuvoja, erityisesti munuaissairauden tapauksessa.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  T\u00e4m\u00e4 laskuri antaa tavoitteesi l\u00e4pin\u00e4kyv\u00e4ll\u00e4 kaavalla. <b>Lean menee pidemm\u00e4lle:<\/b> jokainen kirjattu ruoka-aine (tietokanta, viivakoodi tai AI-kuva) sy\u00f6tt\u00e4\u00e4 proteiinilaskuriasi reaaliajassa, ja tavoitteesi perustuu BodyScanilla mitattuun rasvaprosenttiisi, p\u00e4ivitettyn\u00e4 jatkuvasti. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\">Seuraa proteiinejasi Leanissa.<\/a>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Sulje\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">Etk\u00f6 tied\u00e4 rasvaprosenttiasi&nbsp;?<\/div>\n    <p class=\"bf-text\">Leanin AI BodyScan mittaa sen 5&nbsp;sekunnissa yhdell\u00e4 kuvalla: rasvaprosentti, rasvaton massa ja rasvamassa, suoraan puhelimestasi.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\n      <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative;margin:0 auto\">\n        <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n        <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">Kaksi vaihtoehtoa: <a href=\"https:\/\/lean-app.com\/fi\/calculateur-masse-grasse\/\">mittanauhalaskurimme<\/a> (2 minuuttia, ilmainen) tai yll\u00e4 oleva BodyScan-kuva. Sill\u00e4 v\u00e4lin j\u00e4t\u00e4 liukus\u00e4\u00e4din likiarvoon: likim\u00e4\u00e4r\u00e4inen rasvaprosentti on parempi kuin kokonaispainoon perustuva laskenta.<\/p>\n    <div class=\"bf-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><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\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Tiede<\/span>Miksi proteiinisi lasketaan rasvattomasta massastasi<\/h2>\n\n<div class=\"statement\"><p>Kilo rasvaa ei tarvitse proteiinia. <span class=\"accent\">Kilo lihasta kyll\u00e4.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1,6-2,2<span>g\/kg<\/span><\/div><div class=\"kl\">katto, jonka yl\u00e4puolella lis\u00e4proteiini ei en\u00e4\u00e4 rakenna lihasta (Mortonin meta-analyysi 2018, 49 tutkimusta)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2,3-3,1<span>g\/kg RM<\/span><\/div><div class=\"kl\">vaihteluv\u00e4li dieetiss\u00e4, rasvattoman massan kiloa kohti, lihaksen suojaamiseksi (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+1,1<span>kg lihasta<\/span><\/div><div class=\"kl\">saavutettu VAJEESSA Longlandin 2016 korkea proteiini + voima -ryhm\u00e4ss\u00e4, samalla kun se menetti 4,8 kg rasvaa<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Proteiinit rakentavat ja korjaavat aktiivisia kudoksia: lihaksia, elimi\u00e4, entsyymej\u00e4. Rasvamassasi taas ei kuluta niit\u00e4 juuri lainkaan. Siksi vakavat suositukset p\u00e4\u00e4ttelev\u00e4t grammoina <b>sen kiloa kohti, mik\u00e4 merkitsee<\/b> : rasvaton massa. Kokonaispainoon perustuva suositus olettaa hiljaisesti, ett\u00e4 kaikilla on sama kehonkoostumus, t\u00e4sm\u00e4lleen sama virhe, jonka painoon perustuvat BMR-kaavat tekev\u00e4t.<\/p>\n<p>Mit\u00e4 kirjallisuus sanoo, kolmella viitteell\u00e4. Lihaksen rakentamisessa Mortonin meta-analyysi (2018, 49 tutkimusta, 1&nbsp;863 koehenkil\u00f6\u00e4) sijoittaa hy\u00f6dyllisen katon noin <b>1,6&nbsp;g\/kg<\/b>, vaihteluv\u00e4lin yl\u00e4raja 2,2: sen yl\u00e4puolella ei mitattavaa lis\u00e4hy\u00f6ty\u00e4. Dieetiss\u00e4 Helms (2014) suosittelee <b>2,3\u20133,1&nbsp;g rasvattoman massan kiloa kohti<\/b>, sit\u00e4 korkeammalle, mit\u00e4 suurempi vaje on ja mit\u00e4 kiinte\u00e4mpi jo olet. Ja Longland (2016) osoitti yhdistelm\u00e4n voiman: vakavassa vajeessa korkeilla proteiineilla ja voimaharjoittelulla h\u00e4nen koehenkil\u00f6ns\u00e4 <b>menettiv\u00e4t 4,8&nbsp;kg rasvaa ja saivat 1,1&nbsp;kg lihasta<\/b> 4 viikossa.<\/p>\n<p>Konkreettisesti, kaksi 90&nbsp;kg painavaa miest\u00e4: ensimm\u00e4isen rasvaprosentti 12&nbsp;% (79&nbsp;kg rasvatonta massaa), toisen 30&nbsp;% (63&nbsp;kg). Yleinen suositus \u00ab2&nbsp;g\/kg\u00bb antaa molemmille 180&nbsp;g. Laskenta rasvattomasta massasta antaa noin 182\u2013245&nbsp;g ensimm\u00e4iselle dieetiss\u00e4 ja 145\u2013195&nbsp;g toiselle: painoon perustuva suositus <b>aliannostelee kiinte\u00e4n urheilijan ja yliannostelee py\u00f6re\u00e4mm\u00e4n profiilin<\/b>, suhteissa, jotka n\u00e4kyv\u00e4t loppuun s\u00e4ilytetyss\u00e4 lihaksessa.<\/p>\n<p>Mihin se sijoittuu yht\u00e4l\u00f6ss\u00e4? Proteiinit ovat my\u00f6s makro, jolla on suurin <b>l\u00e4mp\u00f6vaikutus<\/b> : 20\u201330&nbsp;% niiden kaloreista kuluu ruoansulatukseen (vastaan 5\u201310&nbsp;% hiilihydraateille). Leanissa t\u00e4m\u00e4 vaikutus lasketaan <a href=\"https:\/\/lean-app.com\/fi\/effet-thermique-des-aliments\/\">TEF<\/a>, TDEE = BMR + NEAT + EAT + TEF -yht\u00e4l\u00f6n 4. rakennuspalikka, laskettuna todella kirjatuista makroistasi, ei k\u00f6ntt\u00e4summasta.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"\u00c9cran TEF de Lean : effet thermique des aliments calcul\u00e9 sur les macros r\u00e9els\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">TEF, mitattuna<\/b>Leanissa proteiiniesi l\u00e4mp\u00f6vaikutus lasketaan kirjatuista makroistasi.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Viimeinen rehellisyyden kohta: vaihteluv\u00e4lisi tarkkuus riippuu rasvaprosenttisi tarkkuudesta. 5 pisteen ero rasvaprosentissa siirt\u00e4\u00e4 tavoitettasi kymmenkunta grammaa, mik\u00e4 on v\u00e4h\u00e4n: \u00e4l\u00e4 anna t\u00e4ydellisen luvun etsinn\u00e4n viivytt\u00e4\u00e4 hy\u00f6dyllist\u00e4 tekoa, proteiinil\u00e4hde jokaisella aterialla t\u00e4st\u00e4 p\u00e4iv\u00e4st\u00e4 alkaen.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Mitataksesi ensin rasvattoman massasi: <a href=\"https:\/\/lean-app.com\/fi\/calculateur-masse-grasse\/\">rasvaprosenttilaskuriamme<\/a> (mittanauha, 2 minuuttia), ja t\u00e4ydelliseen kulutukseen opas <a href=\"https:\/\/lean-app.com\/fi\/depense-energetique-totale-v2\/\">kokonaisenergiankulutus<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Kolme lukuprofiilia<\/span>Samat kehot kuin rasvaprosenttilaskurissa<\/h2>\n<p>Kolme profiilia, jotka mitattiin <a href=\"https:\/\/lean-app.com\/fi\/calculateur-masse-grasse\/\">rasvaprosenttilaskuriamme<\/a>, jatkettuna proteiineihinsa asti. Luvut tulevat yll\u00e4 olevasta laskurista, voit toistaa ne.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>H\u00e4n dieettaa siististi<\/h4>\n    <div class=\"meta\">Nainen &middot; 31 v &middot; 64&nbsp;kg &middot; rasvaprosentti 27&nbsp;% &middot; tavoite dieetti<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Rasvaton massa<\/span><span class=\"v\">&asymp;&nbsp;46,7&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Proteiinitavoite<\/span><span class=\"v\">&asymp;&nbsp;107-145 g\/pv<\/span><\/div>\n      <div class=\"rw\"><span>Ateriaa kohti (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;36-48 g<\/span><\/div>\n      <div class=\"rw\"><span>Yleinen suositus 2 g\/kg<\/span><span class=\"v\">128 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Kokonaispainoon perustuva suositus osuu t\u00e4ss\u00e4 h\u00e4nen vaihteluv\u00e4liins\u00e4: johdonmukaista, h\u00e4nen rasvaprosenttinsa on l\u00e4hell\u00e4 keskiarvoa. <b style=\"color:var(--pink)\">Laskenta vahvistaa arvaamisen sijaan.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Kiinte\u00e4 urheilija dieetiss\u00e4<\/h4>\n    <div class=\"meta\">Mies &middot; 29 v &middot; 75&nbsp;kg &middot; rasvaprosentti 12,5&nbsp;% &middot; tavoite dieetti<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Rasvaton massa<\/span><span class=\"v\">&asymp;&nbsp;65,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Proteiinitavoite<\/span><span class=\"v\">&asymp;&nbsp;151-203 g\/pv<\/span><\/div>\n      <div class=\"rw\"><span>Ateriaa kohti (&times;4)<\/span><span class=\"v\">&asymp;&nbsp;38-51 g<\/span><\/div>\n      <div class=\"rw\"><span>Yleinen suositus 2 g\/kg<\/span><span class=\"v\">150 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Yleinen suositus asettaa h\u00e4net vaihteluv\u00e4lins\u00e4 alarajan ALLE: edistyneess\u00e4 dieetiss\u00e4 se on lihasta, joka l\u00e4htee. <b style=\"color:var(--pink)\">Juuri se profiili, jonka kokonaispaino pett\u00e4\u00e4.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>H\u00e4n yll\u00e4pit\u00e4\u00e4 dieettins\u00e4 j\u00e4lkeen<\/h4>\n    <div class=\"meta\">Mies &middot; 42 v &middot; 92&nbsp;kg &middot; rasvaprosentti 26,5&nbsp;% &middot; tavoite yll\u00e4pito<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Rasvaton massa<\/span><span class=\"v\">&asymp;&nbsp;67,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Proteiinitavoite<\/span><span class=\"v\">&asymp;&nbsp;122-149 g\/pv<\/span><\/div>\n      <div class=\"rw\"><span>Ateriaa kohti (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;41-50 g<\/span><\/div>\n      <div class=\"rw\"><span>Yleinen suositus 2 g\/kg<\/span><span class=\"v\">184 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Painoon perustuva suositus ty\u00f6nt\u00e4\u00e4 h\u00e4net 35&nbsp;g vaihteluv\u00e4lins\u00e4 yl\u00e4rajan yl\u00e4puolelle: ei vaarallista, mutta proteiinikaloreita, jotka puuttuvat muualta. <b style=\"color:var(--pink)\">Turhalla ylij\u00e4\u00e4m\u00e4ll\u00e4 on vaihtoehtoiskustannus.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; K\u00e4yt\u00e4nn\u00f6ss\u00e4<\/span>Saavuta tavoitteesi viett\u00e4m\u00e4tt\u00e4 el\u00e4m\u00e4\u00e4si keitti\u00f6ss\u00e4<\/h2>\n\n<div class=\"body\">\n<p>150 tai 180&nbsp;g:n tavoite vaikuttaa korkealta kaukaa katsottuna. \u00c4lykk\u00e4\u00e4sti jaettuna se mahtuu normaaliin p\u00e4iv\u00e4\u00e4n:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. L\u00e4hde jokaisella aterialla<\/h4>\n    <div class=\"meta\">S\u00e4\u00e4nt\u00f6, joka ratkaisee 80 % ongelmasta<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">30\u201350&nbsp;g annosta kohti 3\u20135 aterialla. Kananmunat aamulla, liha tai kala lounaalla, proteiinipitoinen maitotuote v\u00e4lipalana, l\u00e4hde illallisella: tavoite saavutetaan ilman lis\u00e4ravinteita.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Aamiainen, heikoin lenkki<\/h4>\n    <div class=\"meta\">Proteiinik\u00f6yhin ateria<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Voileiv\u00e4t-mehu-kahvi = 5&nbsp;g proteiinia. Korvaa kananmunilla, skyrill\u00e4, rahkalla tai hiutaleilla + maidolla: +25\u201335&nbsp;g heti aamusta, ja kyll\u00e4isyys, joka muuttaa aamup\u00e4iv\u00e4si.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Hera: ty\u00f6kalu, ei velvollisuus<\/h4>\n    <div class=\"meta\">K\u00e4yt\u00e4nn\u00f6llinen, ei taikaa<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Yksi annos = ~25&nbsp;g proteiinia minimaalisella kustannuksella ja tilavuudella. Hy\u00f6dyllinen, kun aikataulu tekee oikean aterian mahdottomaksi; turha, jos ruokavaliosi kattaa jo vaihteluv\u00e4lisi.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Kasvissy\u00f6j\u00e4: mahdollista, menetelm\u00e4ll\u00e4<\/h4>\n    <div class=\"meta\">Suuremmat m\u00e4\u00e4r\u00e4t, yhdistetyt l\u00e4hteet<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Palkokasvit + viljat, tofu ja tempe, maitotuotteet tai t\u00e4ydennetyt vaihtoehdot: tavoite on yh\u00e4 saavutettavissa yhdist\u00e4m\u00e4ll\u00e4 l\u00e4hteit\u00e4 p\u00e4iv\u00e4n aikana, hieman anteliaammilla annoksilla.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" alt=\"\u00c9cran Calories de Lean : macros compt\u00e9s automatiquement \u00e0 chaque aliment logg\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Grammasi, laskettuina<\/b>Tietokanta, viivakoodi tai AI-kuva: jokainen kirjattu ruoka-aine t\u00e4ytt\u00e4\u00e4 proteiinilaskuriasi.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Hy\u00f6dyllinen muistutus <a href=\"https:\/\/lean-app.com\/fi\/etude-base-donnees-calories\/\">tietokantatutkimuksestamme<\/a> : proteiinipatukat ovat OpenFoodFactsin virheellisin luokka (yli yksi viidest\u00e4 tuotekortista ep\u00e4johdonmukainen). Tarkista makrot skannauksen j\u00e4lkeen.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Myytti vs todellisuus<\/span>Munuaiset vaarassa, taikakatto: mit\u00e4 tiede sanoo<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">28<span>tutkimusta<\/span><\/div><div class=\"kl\">Devriesin meta-analyysiss\u00e4 (2018): terveiden aikuisten munuaistoiminta ei eroa korkean ja matalan saannin v\u00e4lill\u00e4<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">1,62<span>g\/kg<\/span><\/div><div class=\"kl\">Mortonin 2018 taitepiste: sen yl\u00e4puolella lis\u00e4lihaskasvu muuttuu havaitsemattomaksi<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>%<\/span><\/div><div class=\"kl\">proteiinien kaloreista poltetaan pelk\u00e4ss\u00e4 ruoansulatuksessa: kyll\u00e4isin JA kalleimmin varastoitava makro<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Myytti<\/div>\n    <h4>\u00abLiika proteiini vahingoittaa munuaisia\u00bb<\/h4>\n    <p>Ajatus tulee todellisesta l\u00e4\u00e4ketieteellisest\u00e4 aiheesta: olemassa olevan munuaissairauden tapauksessa proteiinia rajoitetaan. Terveisiin ihmisiin yleistettyn\u00e4 se ei pid\u00e4: Devriesin meta-analyysi (2018, 28 kontrolloitua tutkimusta) ei l\u00f6yd\u00e4 <b>mit\u00e4\u00e4n eroa munuaistoiminnassa<\/b> runsas- ja v\u00e4h\u00e4proteiinisten ruokavalioiden v\u00e4lill\u00e4 terveell\u00e4 aikuisella. Vastuuvapauslauseke pysyy: munuaissairaus = l\u00e4\u00e4k\u00e4rin neuvo ennen muutoksia.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">Mitattu todellisuus<\/div>\n    <h4>Todellinen katto on hy\u00f6dyllisyyden, ei vaaran katto<\/h4>\n    <p>Merkitsev\u00e4 katto on muualla: vaihteluv\u00e4lisi yl\u00e4puolella lis\u00e4proteiinit eiv\u00e4t yksinkertaisesti rakenna <b>en\u00e4\u00e4 mit\u00e4\u00e4n mitattavaa<\/b> (taitepiste 1,62&nbsp;g\/kg Mortonilla 2018). Ne eiv\u00e4t ole vaarallisia, ne ovat hy\u00f6dytt\u00f6mi\u00e4: kaloreita, jotka puuttuvat treenihiilihydraateistasi tai sy\u00f6misen ilostasi.<\/p>\n    <p>Todellinen kysymys ei siis ole \u00abvoinko sy\u00f6d\u00e4 enemm\u00e4n?\u00bb vaan \u00absaavutanko vaihteluv\u00e4lini joka p\u00e4iv\u00e4, viikonloput mukaan lukien?\u00bb. S\u00e4\u00e4nn\u00f6llisyys rakentaa, eiv\u00e4t piikit.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>K\u00e4yt\u00e4nn\u00f6n seuraus: aseta vaihteluv\u00e4lisi rasvattomasta massastasi, saavuta se joka p\u00e4iv\u00e4 oikeilla ruoilla ja k\u00e4yt\u00e4 huomiosi siihen, mik\u00e4 todella edistyy: harjoitteluusi ja s\u00e4\u00e4nn\u00f6llisyyteesi. Seuranta on juuri sit\u00e4 varten: n\u00e4hd\u00e4 yhdell\u00e4 silm\u00e4yksell\u00e4, t\u00e4sm\u00e4\u00e4k\u00f6 tili.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Sijoittaaksesi proteiinisi t\u00e4ydelliseen kulutukseesi: <a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\">TDEE-laskuri<\/a> ja opas <a href=\"https:\/\/lean-app.com\/fi\/calculer-vraie-depense-calorique\/\">laske todellinen kalorikulutuksesi<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; UKK<\/span>Kaikki, mit\u00e4 mietit proteiineista<\/h2>\n<details class=\"faq\"><summary>Kuinka paljon proteiinia p\u00e4iv\u00e4ss\u00e4 lihaskasvuun&nbsp;?<\/summary><div class=\"faq-body\"><p>Viitemeta-analyysi (Morton 2018, 49 tutkimusta) sijoittaa hy\u00f6dyllisen katon noin 1,6 g painokiloa kohti, yl\u00e4rajalla 2,2 kattamaan vaativimmat vastaajat. Sen yl\u00e4puolella ei mitattavaa lis\u00e4hy\u00f6ty\u00e4. Rasvattomasta massasta t\u00e4m\u00e4n laskurin vaihteluv\u00e4li antaa koostumukseesi personoidun vastineen: kaloriylij\u00e4\u00e4m\u00e4 ja edistyminen harjoittelussa tekev\u00e4t loput.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kuinka paljon proteiinia p\u00e4iv\u00e4ss\u00e4 dieetiss\u00e4&nbsp;?<\/summary><div class=\"faq-body\"><p>Enemm\u00e4n kuin yll\u00e4pidossa: 2,3\u20133,1 g rasvattoman massan kiloa kohti (Helms 2014), sit\u00e4 korkeammalle, mit\u00e4 aggressiivisempi vajeesi on ja mit\u00e4 kiinte\u00e4mpi jo olet. Vajeessa proteiinit ovat signaali, joka k\u00e4skee kehoasi s\u00e4ilytt\u00e4m\u00e4\u00e4n lihaksen ja ammentamaan rasvasta: Longlandin tutkimus (2016) osoitti 4,8 kg:n rasvanpudotuksen ja 1,1 kg:n lihasKASVUN 4 viikossa korkea proteiini + voimaharjoittelu -koehenkil\u00f6ill\u00e4.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Miksi laskea rasvattomasta massasta eik\u00e4 kokonaispainosta&nbsp;?<\/summary><div class=\"faq-body\"><p>Koska proteiinit ravitsevat aktiivisia kudoksia, eiv\u00e4t rasvamassaa. Kokonaispainoon perustuva suositus aliannostelee kiinte\u00e4t ja lihaksikkaat profiilit ja yliannostelee korkean rasvaprosentin profiilit. Kahdella 90 kg painavalla henkil\u00f6ll\u00e4 voi olla 16 kg:n ero rasvattomassa massassa: saman tavoitteen antaminen heille ei ole j\u00e4rkev\u00e4\u00e4. Tarvitset siis rasvaprosenttisi: mittaa se mittanauhalla tai BodyScanilla, sitten laskenta muuttuu triviaaliksi.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Onko liika proteiini vaarallista munuaisille&nbsp;?<\/summary><div class=\"faq-body\"><p>Terveell\u00e4 aikuisella ei: Devriesin meta-analyysi (2018, 28 kontrolloitua tutkimusta) ei l\u00f6yd\u00e4 mit\u00e4\u00e4n eroa munuaistoiminnassa korkean ja matalan saannin v\u00e4lill\u00e4. Proteiinirajoitus koskee henkil\u00f6it\u00e4, joilla on olemassa oleva munuaissairaus: siin\u00e4 tapauksessa l\u00e4\u00e4k\u00e4rin neuvo on pakollinen ennen ruokavalion muutosta.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Tarvitaanko proteiinia heti harjoittelun j\u00e4lkeen&nbsp;?<\/summary><div class=\"faq-body\"><p>30 minuutin \u00abanabolinen ikkuna\u00bb on suuresti yliarvioitu: merkitsev\u00e4\u00e4 on p\u00e4ivitt\u00e4inen kokonaism\u00e4\u00e4r\u00e4si ja kohtuullinen jakauma 3\u20135 annokseen. Jos viimeisest\u00e4 ateriastasi on useita tunteja, annos harjoittelun ymp\u00e4rill\u00e4 on relevantti; muuten seuraava ateriasi hoitaa asian mainiosti.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hera vai oikeat ruoat&nbsp;?<\/summary><div class=\"faq-body\"><p>Ravitsemuksellisesti proteiini on proteiinia: herassa ei ole mit\u00e4\u00e4n taikaa, se on vain k\u00e4yt\u00e4nn\u00f6llinen ja v\u00e4h\u00e4kalorinen pitoisuuteensa n\u00e4hden. Oikeat ruoat tuovat lis\u00e4ksi kyll\u00e4isyytt\u00e4, mikroravinteita ja nautintoa. Hyv\u00e4 s\u00e4\u00e4nt\u00f6: kata olennainen oikeilla ruoilla, s\u00e4\u00e4st\u00e4 hera hetkiin, jolloin ateria ei ole mahdollinen.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Voiko lihasta kasvattaa ja rasvaa pudottaa samaan aikaan&nbsp;?<\/summary><div class=\"faq-body\"><p>Kyll\u00e4, tietyiss\u00e4 olosuhteissa: aloittelijat, paluu tauon j\u00e4lkeen, tai vaje + korkeat proteiinit + vakava voimaharjoittelu (Longland 2016). Se on kehonkoostumuksen muutos. Sit\u00e4 ohjataan juuri seuraamalla rasvaprosenttiasi ja rasvatonta massaasi pelk\u00e4n painosi sijaan: vaaka voi polkea paikallaan, kun koostumuksesi muuttuu t\u00e4ysin.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Laihduttavatko proteiinit&nbsp;?<\/summary><div class=\"faq-body\"><p>Ep\u00e4suorasti ne auttavat paljon: ne ovat kyll\u00e4isimm\u00e4t makrot, ja 20\u201330 % niiden kaloreista kuluu niiden omaan ruoansulatukseen (l\u00e4mp\u00f6vaikutus). Samoilla kaloreilla proteiinipitoisempi ruokavalio tekee vajeesta siedett\u00e4v\u00e4mm\u00e4n ja suojaa lihasta. Mutta kalorivaje on yh\u00e4 moottori: proteiinit ovat per\u00e4mies.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Tarvitsevatko naiset v\u00e4hemm\u00e4n proteiinia&nbsp;?<\/summary><div class=\"faq-body\"><p>Rasvattoman massan kiloa kohti tarpeet ovat vertailukelpoiset: kokonaisgrammojen ero tulee yksinkertaisesti pienemm\u00e4st\u00e4 keskim\u00e4\u00e4r\u00e4isest\u00e4 rasvattomasta massasta. T\u00e4m\u00e4n laskurin vaihteluv\u00e4lit koskevat molempia sukupuolia; kehonkoostumuksesi personoi luvun, ei sukupuolesi sin\u00e4ns\u00e4.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Antaako t\u00e4m\u00e4 laskuri tarkan m\u00e4\u00e4r\u00e4yksen&nbsp;?<\/summary><div class=\"faq-body\"><p>Ei: tavoitevaihteluv\u00e4lin, joka perustuu julkaistuihin konsensuksiin, personoituna rasvattomalla massallasi ja tavoitteellasi. Tarkkuus riippuu rasvaprosenttisi tarkkuudesta, ja yksil\u00f6llinen optimi vaihtelee harjoittelun, unen ja vajeen mukaan. T\u00e4ht\u00e4\u00e4 vaihteluv\u00e4liisi s\u00e4\u00e4nn\u00f6llisesti, s\u00e4\u00e4d\u00e4 tulostesi mukaan 4\u20136 viikossa, ja sairauden, erityisesti munuaissairauden, tapauksessa pyyd\u00e4 l\u00e4\u00e4k\u00e4rin neuvoa.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Tieteelliset l\u00e4hteet<\/h4>\n  <ol>\n    <li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed 28698222<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\" target=\"_blank\" rel=\"noopener\">PubMed 22150425<\/a>.<\/li>\n    <li>Longland TM, Oikawa SY, Mitchell CJ, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738-46. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26817506\/\" target=\"_blank\" rel=\"noopener\">PubMed 26817506<\/a>.<\/li>\n    <li>Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets. J Nutr. 2018;148(11):1760-1775. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30383278\/\" target=\"_blank\" rel=\"noopener\">PubMed 30383278<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Proteiinisi, laskettuina vaivatta<\/h3>\n  <p>Jokainen kirjattu ruoka-aine (tietokanta, viivakoodi, AI-kuva) t\u00e4ytt\u00e4\u00e4 proteiinilaskuriasi, ja tavoitteesi perustuu BodyScanilla mitattuun rasvattomaan massaasi. S\u00e4\u00e4nn\u00f6llisyys tulee n\u00e4kyv\u00e4ksi, p\u00e4iv\u00e4 p\u00e4iv\u00e4lt\u00e4. Ilmainen lataus, 7&nbsp;p\u00e4iv\u00e4n kokeilu vuositilauksessa.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#article\",\n      \"headline\": \"Calculateur de prot\u00e9ines : combien de grammes par jour, calcul\u00e9 sur ta masse maigre\",\n      \"description\": \"Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre selon ton objectif (s\u00e8che, maintien, prise de muscle). Fourchettes sourc\u00e9es : Morton 2018, Helms 2014.\",\n      \"inLanguage\": \"fr-FR\",\n      \"author\": {\n        \"@type\": \"Organization\",\n        \"name\": \"L'\u00e9quipe Lean\",\n        \"url\": \"https:\/\/lean-app.com\/\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"name\": \"Lean\",\n        \"url\": \"https:\/\/lean-app.com\/\"\n      },\n      \"datePublished\": \"2026-08-26\",\n      \"dateModified\": \"2026-08-26\",\n      \"mainEntityOfPage\": \"https:\/\/lean-app.com\/calculateur-proteines\/\"\n    },\n    {\n      \"@type\": \"WebApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#calculator\",\n      \"name\": \"Calculateur de prot\u00e9ines (sur masse maigre)\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"operatingSystem\": \"Web\",\n      \"url\": \"https:\/\/lean-app.com\/calculateur-proteines\/\",\n      \"description\": \"Estime tes grammes de prot\u00e9ines par jour \u00e0 partir de ta masse maigre (poids, bodyfat) et de ton objectif, avec r\u00e9partition par repas et \u00e9quivalents alimentaires.\"\n    },\n    {\n      \"@type\": \"BreadcrumbList\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#breadcrumb\",\n      \"itemListElement\": [\n        {\n          \"@type\": \"ListItem\",\n          \"position\": 1,\n          \"name\": \"Accueil\",\n          \"item\": \"https:\/\/lean-app.com\/\"\n        },\n        {\n          \"@type\": \"ListItem\",\n          \"position\": 2,\n          \"name\": \"Calculateur prot\u00e9ines\",\n          \"item\": \"https:\/\/lean-app.com\/calculateur-proteines\/\"\n        }\n      ]\n    },\n    {\n      \"@type\": \"FAQPage\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#faq\",\n      \"mainEntity\": [\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Combien de prot\u00e9ines par jour pour prendre du muscle ?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"La m\u00e9ta-analyse de Morton (2018, 49 \u00e9tudes) situe le plafond utile autour de 1,6 g par kilo de poids, borne haute \u00e0 2,2. 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"Fourchettes usuelles pour un homme : 10 \u00e0 25\u202f%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\u2019est l\u00e0 que la fourchette est la plus haute.\": {\"de\": \"In der Di\u00e4t sch\u00fctzt Protein deine Muskeln w\u00e4hrend des Defizits: Hier ist der Bereich am h\u00f6chsten.\", \"es\": \"En definici\u00f3n, las prote\u00ednas protegen tu m\u00fasculo durante el d\u00e9ficit: ah\u00ed es donde el rango es m\u00e1s alto.\", \"pt\": \"No cutting, as prote\u00ednas protegem seu m\u00fasculo durante o d\u00e9ficit: \u00e9 a\u00ed que a faixa \u00e9 mais alta.\"}, \"En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.\": {\"de\": \"Im Erhalt sichert der Bereich Regeneration und S\u00e4ttigung ohne nutzlosen \u00dcberschuss.\", \"es\": \"En mantenimiento, el rango asegura la recuperaci\u00f3n y la saciedad sin exceso in\u00fatil.\", \"pt\": \"Na manuten\u00e7\u00e3o, a faixa garante a recupera\u00e7\u00e3o e a saciedade sem excesso in\u00fatil.\"}, \"En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\u2019entra\u00eenement qui font le reste.\": {\"de\": \"Im Muskelaufbau beschleunigt Protein jenseits des Bereichs nichts: Die kcal und das Training machen den Rest.\", \"es\": \"En ganancia muscular, m\u00e1s all\u00e1 del rango, el excedente de prote\u00edna no acelera nada: son las kcal y el entrenamiento los que hacen el resto.\", \"pt\": \"No ganho muscular, al\u00e9m da faixa, o excedente de prote\u00edna n\u00e3o acelera nada: s\u00e3o as kcal e o treino que fazem o resto.\"}, \"Objectif s\u00e8che\": {\"de\": \"Ziel Di\u00e4t\", \"es\": \"Objetivo definici\u00f3n\", \"pt\": \"Objetivo cutting\"}, \"Objectif maintien\": {\"de\": \"Ziel Erhalt\", \"es\": \"Objetivo mantenimiento\", \"pt\": \"Objetivo manuten\u00e7\u00e3o\"}, \"Objectif prise de muscle\": {\"de\": \"Ziel Muskelaufbau\", \"es\": \"Objetivo ganancia muscular\", \"pt\": \"Objetivo ganho muscular\"}, \"En s\u00e8che : les prot\u00e9ines sont ton assurance muscle\": {\"de\": \"In der Di\u00e4t: Protein ist deine Muskel-Versicherung\", \"es\": \"En definici\u00f3n: las prote\u00ednas son tu seguro de m\u00fasculo\", \"pt\": \"No cutting: as prote\u00ednas s\u00e3o seu seguro de m\u00fasculo\"}, \"Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\u2019\u00e9tude de Longland (2016) l\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\u2019entra\u00eenement lourd : c\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.\": {\"de\": \"Je gr\u00f6\u00dfer dein Defizit und je schlanker du bist, desto h\u00f6her gehst du im Bereich. Die Longland-Studie (2016) hat es gezeigt: Defizit + viel Protein + Krafttraining = Fettverlust MIT Muskelaufbau. Verteile deine Portionen \u00fcber den Tag und trainiere weiter schwer: Das ist das Signal, das deinem K\u00f6rper sagt, den Muskel zu behalten.\", \"es\": \"Cuanto mayor es tu d\u00e9ficit y m\u00e1s definido est\u00e1s, m\u00e1s subes en el rango. El estudio de Longland (2016) lo mostr\u00f3: d\u00e9ficit + prote\u00ednas altas + fuerza = p\u00e9rdida de grasa CON ganancia de m\u00fasculo. Reparte tus tomas a lo largo del d\u00eda y mant\u00e9n el entrenamiento pesado: es la se\u00f1al que le dice a tu cuerpo que conserve el m\u00fasculo.\", \"pt\": \"Quanto maior seu d\u00e9ficit e mais definido voc\u00ea est\u00e1, mais voc\u00ea sobe na faixa. O estudo de Longland (2016) mostrou: d\u00e9ficit + prote\u00ednas altas + muscula\u00e7\u00e3o = perda de gordura COM ganho de m\u00fasculo. Distribua suas por\u00e7\u00f5es ao longo do dia e mantenha o treino pesado: \u00e9 o sinal que diz ao seu corpo para manter o m\u00fasculo.\"}, \"En maintien : la r\u00e9gularit\u00e9 avant tout\": {\"de\": \"Im Erhalt: Konstanz vor allem\", \"es\": \"En mantenimiento: la regularidad ante todo\", \"pt\": \"Na manuten\u00e7\u00e3o: a regularidade acima de tudo\"}, \"Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\u2019apport chute de 30 \u00e0 40\u202f% sans qu\u2019on s\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.\": {\"de\": \"Dein Bereich ist komfortabel: Erreiche ihn an einem normalen Tag ohne Zwang, mit einer Proteinquelle zu jeder Mahlzeit. Die klassische Falle ist das Wochenende, an dem die Zufuhr unbemerkt um 30 bis 40 % einbricht. Leichtes Tracking gen\u00fcgt, um es zu sehen.\", \"es\": \"Tu rango es c\u00f3modo: alc\u00e1nzalo un d\u00eda normal sin forzarte, con una fuente de prote\u00edna en cada comida. La trampa cl\u00e1sica es el fin de semana, donde la ingesta cae un 30 a 40 % sin darse cuenta. Un tracking ligero basta para verlo.\", \"pt\": \"Sua faixa \u00e9 confort\u00e1vel: alcance-a num dia normal sem se for\u00e7ar, com uma fonte de prote\u00edna em cada refei\u00e7\u00e3o. A armadilha cl\u00e1ssica \u00e9 o fim de semana, quando a ingest\u00e3o cai 30 a 40 % sem perceber. Um tracking leve basta para ver.\"}, \"En prise : les prot\u00e9ines ne sont pas le levier n\u00b01\": {\"de\": \"Im Aufbau: Protein ist nicht Hebel Nr. 1\", \"es\": \"En volumen: las prote\u00ednas no son la palanca n.\u00ba 1\", \"pt\": \"No bulking: as prote\u00ednas n\u00e3o s\u00e3o a alavanca n\u00ba 1\"}, \"Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\u2019entra\u00eenement qui pilotent. Mets l\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.\": {\"de\": \"Jenseits deines Bereichs baut zus\u00e4tzliches Protein nicht mehr Muskel auf (Morton 2018): Dein kontrollierter Kalorien\u00fcberschuss und deine Trainingsprogression steuern. Steck die gesparte Energie in Kohlenhydrate rund um die Einheiten.\", \"es\": \"M\u00e1s all\u00e1 de tu rango, las prote\u00ednas extra no construyen m\u00e1s m\u00fasculo (Morton 2018): son tu excedente cal\u00f3rico controlado y tu progresi\u00f3n en el entrenamiento los que mandan. Pon la energ\u00eda ahorrada en los carbohidratos alrededor de las sesiones.\", \"pt\": \"Al\u00e9m da sua faixa, as prote\u00ednas extras n\u00e3o constroem mais m\u00fasculo (Morton 2018): s\u00e3o seu excedente cal\u00f3rico controlado e sua progress\u00e3o no treino que mandam. Coloque a energia economizada nos carboidratos em torno dos treinos.\"}, \" Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 ziele eher auf das obere Ende deines Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, apunta m\u00e1s bien a la parte alta de tu rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mire mais no topo da sua faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Calcul des besoins en proteines : ESTIMATION PEDAGOGIQUE.\n  \/\/ Fourchettes publiees : Morton 2018 (PubMed 28698222, plafond ~1.6-2.2 g\/kg),\n  \/\/ Helms 2014 (24864135, seche : 2.3-3.1 g\/kg de masse maigre),\n  \/\/ Phillips 2011 (22150425), Longland 2016 (26817506).\n  \/\/ ============================================================\n  var LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 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T('En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.','At maintenance, the range covers recovery and satiety without pointless excess.')\n        : T('En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\\u2019entra\u00eenement qui font le reste.','When building muscle, going beyond the range speeds up nothing: calories and training do the rest.'));\n    if (!w) return;\n    var ffm = w * (1 - bf \/ 100);\n    var lo_k, hi_k, pill;\n    if (goal === 'cut') { lo_k = 2.3; hi_k = 3.1; pill = T('Objectif s\u00e8che','Cutting target'); }\n    else if (goal === 'maintain') { lo_k = 1.8; hi_k = 2.2; pill = T('Objectif maintien','Maintenance target'); }\n    else { lo_k = 1.6; hi_k = 2.2; pill = T('Objectif prise de muscle','Muscle gain target'); }\n    var lo = Math.round(ffm * lo_k);\n    var hi = Math.round(ffm * hi_k);\n    var mid = Math.round((lo + hi) \/ 2);\n    var meals = (mid >= 160) ? 4 : 3;\n    byId('rProt').textContent = lo + '-' + hi;\n    byId('protBar').style.width = clamp(mid \/ 260 * 100, 8, 100) + '%';\n    var p = byId('protPill');\n    p.className = 'neat-pill ok';\n    p.textContent = pill;\n    byId('rMeal').textContent = Math.round(lo \/ meals) + '-' + Math.round(hi \/ meals);\n    byId('rMealN').textContent = meals;\n    var mealUnit = byId('rMeal').nextElementSibling;\n    if (mealUnit) mealUnit.textContent = 'g \\u00D7 ' + meals;\n    byId('rFfm').textContent = fmt1(ffm);\n    byId('rMid').textContent = mid;\n    byId('shareBar').style.width = clamp(ffm \/ w * 100, 8, 100) + '%';\n    byId('eqPoulet').textContent = fmt(Math.round(mid \/ 0.31 \/ 10) * 10);\n    byId('eqOeufs').textContent = Math.round(mid \/ 6.5);\n    byId('eqSkyr').textContent = (mid \/ 100).toFixed(1).replace('.', ',');\n    var totalReco = Math.round(w * 2);\n    byId('dTotal').textContent = totalReco;\n    byId('dGap').textContent = Math.abs(totalReco - mid);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les prot\u00e9ines sont ton assurance muscle','In a cut: protein is your muscle insurance');\n      body.textContent = T('Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\\u2019\u00e9tude de Longland (2016) l\\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\\u2019entra\u00eenement lourd : c\\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.','The bigger your deficit and the leaner you are, the higher you sit in the range. Longland (2016) showed it: deficit + high protein + strength training = fat loss WITH muscle gain. Spread your intake through the day and keep training heavy: that is the signal telling your body to keep the muscle.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9gularit\u00e9 avant tout','At maintenance: consistency first');\n      body.textContent = T('Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\\u2019apport chute de 30 \u00e0 40\\u202F% sans qu\\u2019on s\\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.','Your range is comfortable: hit it on a normal day without forcing, with a protein source at every meal. The classic trap is the weekend, when intake silently drops 30 to 40%. Light tracking is enough to catch it.');\n    } else {\n      title.textContent = T('En prise : les prot\u00e9ines ne sont pas le levier n\u00b01','When bulking: protein is not lever number one');\n      body.textContent = T('Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\\u2019entra\u00eenement qui pilotent. Mets l\\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.','Beyond your range, extra protein builds no extra muscle (Morton 2018): your controlled calorie surplus and training progression drive results. Put the spare energy into carbs around your sessions.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, aim for the top of your range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cBodyfat'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\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;\">\n<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>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/fi\/calculateur-masse-grasse\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Rasvaprosenttilaskuri (US Navy -menetelm\u00e4) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Edellinen vaihe: mittaa rasvaprosenttisi mittanauhalla tiet\u00e4\u00e4ksesi rasvattoman massasi.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/fi\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Perusaineenvaihdunnan laskenta: tarkin kaava <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Miksi BMR:si lasketaan rasvattomasta massastasi, ei painostasi.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/fi\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">T\u00e4ydellinen TDEE-laskuri: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Kulutuksesi erittely, palikka palikalta, todellisen rasvaprosenttisi perusteella.<\/span><\/a><\/li>\n<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 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">T\u00e4ydellinen opas, BMR:st\u00e4 metaboliseen adaptaatioon, markkinoiden ansoineen.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/fi\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Metabolisen adaptaation laskuri <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Onko BMR:si hidastunut, ja kuinka paljon: kerroin 100\u20130 %.<\/span><\/a><\/li>\n<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: t\u00e4ydellinen opas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Kaikki, mist\u00e4 p\u00e4ivitt\u00e4iset kcal:si koostuvat, BMR:st\u00e4 ruoan l\u00e4mp\u00f6vaikutukseen.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Laske proteiinitarpeesi grammoina p\u00e4iv\u00e4ss\u00e4 rasvattomasta massastasi, ei kokonaispainostasi: dieetti, yll\u00e4pito tai lihaskasvu. L\u00e4hteistetyt suositukset.<\/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":[13],"tags":[],"class_list":["post-1958","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proteiinilaskuri: kuinka monta grammaa p\u00e4iv\u00e4ss\u00e4? - Lean<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/fi\/calculateur-proteines\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Proteiinilaskuri: kuinka monta grammaa p\u00e4iv\u00e4ss\u00e4? - Lean\" \/>\n<meta property=\"og:description\" content=\"Laske proteiinitarpeesi grammoina p\u00e4iv\u00e4ss\u00e4 rasvattomasta massastasi, ei kokonaispainostasi: dieetti, yll\u00e4pito tai lihaskasvu. 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