{"id":286,"date":"2025-07-09T14:02:07","date_gmt":"2025-07-09T14:02:07","guid":{"rendered":"https:\/\/lean-app.com\/?p=286"},"modified":"2026-09-08T18:17:38","modified_gmt":"2026-09-08T18:17:38","slug":"eat","status":"publish","type":"post","link":"https:\/\/lean-app.com\/fi\/eat\/","title":{"rendered":"EAT"},"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\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro Display\",system-ui,\"Helvetica Neue\",sans-serif;\n  --font-text:-apple-system,\"SF Pro 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width:280px;\n  background:linear-gradient(145deg,#2a2a2a,#0e0e0e);\n  border-radius:42px;\n  padding:5px;\n  border:1.5px solid rgba(255,255,255,.07);\n  box-shadow:0 30px 60px rgba(0,0,0,.18), 0 2px 6px rgba(0,0,0,.08);\n}\n#lvm-shell .phone .notch{\n  position:absolute;top:0;left:50%;transform:translateX(-50%);\n  width:96px;height:24px;background:#0a0a0a;border-radius:0 0 16px 16px;z-index:10;\n}\n#lvm-shell .phone-screen{\n  position:relative;\n  border-radius:34px;overflow:hidden;\n  background:#FAF0E6;\n  aspect-ratio:9\/19.5;\n}\n#lvm-shell .phone-screen img{\n  width:100%;height:100%;object-fit:cover;display:block;\n  transition:opacity .28s ease;\n}\n#lvm-shell .phone-zones{position:absolute;inset:0;z-index:15;pointer-events:none}\n#lvm-shell .phone-zones .z{position:absolute;left:4%;right:4%;cursor:pointer;background:transparent;border:0;padding:0;pointer-events:auto}\n#lvm-shell .phone-zones .z:focus-visible{outline:2px solid var(--pink);outline-offset:-4px;border-radius:6px}\n#lvm-shell .phone-navbar{position:absolute;left:0;right:0;bottom:0;height:9%;z-index:16;display:grid;grid-template-columns:repeat(4,1fr)}\n#lvm-shell .phone-navbar button{background:transparent;border:0;padding:0;cursor:pointer}\n#lvm-shell .phone-navbar button:focus-visible{outline:2px solid var(--pink);outline-offset:-3px;border-radius:6px}\n#lvm-shell .phone-back{\n  position:absolute;top:10px;left:10px;z-index:20;\n  width:30px;height:30px;border-radius:50%;\n  border:0;background:rgba(255,255,255,.78);backdrop-filter:blur(8px);\n  color:var(--ink);font-size:18px;font-weight:600;line-height:1;cursor:pointer;\n  display:none;align-items:center;justify-content:center;\n  box-shadow:0 2px 6px rgba(0,0,0,.12);\n}\n#lvm-shell .phone-back.on{display:flex}\n\n#lvm-shell .phone-cap{margin-top:14px;text-align:center;font-size:12px;color:var(--muted);font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .phone-stage{position:relative}\n#lvm-shell .tap-hint{position:absolute;z-index:30;pointer-events:none;animation:hintFloat 2.6s ease-in-out infinite}\n#lvm-shell .tap-hint .th-pill{display:inline-block;font-family:var(--font-display);font-size:15px;font-weight:600;color:#fff;line-height:1.25;letter-spacing:-.005em;background:var(--pink);padding:10px 16px;border-radius:14px;box-shadow:0 14px 32px rgba(255,45,110,.32);white-space:nowrap}\n#lvm-shell .tap-hint .th-pill small{display:block;font-size:11px;font-weight:500;color:rgba(255,255,255,.85);text-transform:uppercase;letter-spacing:.08em;margin-bottom:3px}\n#lvm-shell .tap-hint .th-arrow{position:absolute;color:var(--pink)}\n#lvm-shell .tap-hint.desktop{left:-204px;top:4px;text-align:right}\n#lvm-shell .tap-hint.desktop .th-arrow{right:-86px;top:58px;width:104px;height:34px;transform:none}\n#lvm-shell .tap-hint.mobile{display:none}\n#lvm-shell .tap-hint.hidden{opacity:0;transform:translateY(-6px);transition:opacity .35s ease, transform .35s ease;animation:none}\n@keyframes hintFloat{\n  0%, 100%{transform:translateY(0)}\n  50%{transform:translateY(-7px)}\n}\n@media (prefers-reduced-motion:reduce){#lvm-shell .tap-hint{animation:none}}\n#lvm-shell .phone-tabs{display:flex;justify-content:center;gap:8px;margin-top:10px;flex-wrap:nowrap}\n#lvm-shell .phone-tabs button{\n  background:transparent;border:1px solid var(--rule);color:var(--muted);\n  padding:6px 11px;border-radius:999px;font-size:11px;cursor:pointer;\n  font-family:var(--font-text);transition:all .15s;white-space:nowrap;\n}\n#lvm-shell .phone-tabs button:hover{color:var(--ink);border-color:var(--ink)}\n#lvm-shell .phone-tabs button.on{background:var(--ink);color:#fff;border-color:var(--ink)}\n\n#lvm-shell .snippet{background:var(--paper);border-radius:18px;padding:30px 32px;margin:48px 0 0;border:1px solid var(--rule-soft)}\n#lvm-shell .snippet .lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell 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var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px 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var(--rule-soft)}\n#lvm-shell .cta-band .l{font-family:var(--font-display);font-size:18px;line-height:1.35;font-weight:500;color:var(--ink);flex:1;min-width:240px;letter-spacing:-.01em}\n#lvm-shell .cta-band .stores{display:flex;gap:10px;align-items:center}\n#lvm-shell .cta-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .cta-band .stores a:hover{transform:translateY(-2px)}\n#lvm-shell .cta-band .stores img{height:42px;width:auto;border-radius:9px}\n\n#lvm-shell .pyramid{margin:30px auto;max-width:440px}\n#lvm-shell .pyramid .level{margin:6px auto;padding:13px 18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}<\/style>\n\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-286 #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-286 #lvm-shell .wrap,\nbody.postid-286 #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-286 #lvm-shell .wrap,\n  body.postid-286 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-286 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-286 #lvm-shell *{max-width:100%}\nbody.postid-286 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-286 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-286 #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-286 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-286 #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-286 #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-286 #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-286 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-286 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-286 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-286 #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-286 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-286 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-286 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-286 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-286 #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-286 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-286 #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-286 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-286 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-286 #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-286 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-286 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-286 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-286 #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-286 #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-286 #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-286 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-286 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-286 #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-286 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-286 #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-286 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-286 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-286 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-286 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-286 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-286 #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-286 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-286 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-286 #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-286 #lvm-shell .table{border-radius:14px!important}\n  body.postid-286 #lvm-shell .table-row.head{display:none!important}\n  body.postid-286 #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-286 #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-286 #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-286 #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-286 #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-286 #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-286 #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-286 #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-286 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-286 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-286 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-286 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-286 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-286 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-286 #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-286 #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-286 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-286 #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-286 #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-286 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n<\/style>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"L'EAT, est-ce la m\u00eame chose que \\\"br\u00fbler des calories pendant le sport\\\" ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la traduction directe. EAT (Exercise Activity Thermogenesis) d\u00e9signe pr\u00e9cis\u00e9ment la d\u00e9pense calorique additionnelle li\u00e9e aux s\u00e9ances de sport planifi\u00e9es. C'est l'un des quatre postes du TDEE, aux c\u00f4t\u00e9s du BMR (repos), du NEAT (activit\u00e9 quotidienne hors sport) et du TEF (digestion).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon Apple Watch surestime-t-elle syst\u00e9matiquement l'EAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois raisons. Premi\u00e8rement, l'Apple Watch utilise ta fr\u00e9quence cardiaque pour estimer l'effort, et la FC peut monter pour des raisons non-musculaires (chaleur, caf\u00e9, stress). Deuxi\u00e8mement, l'acc\u00e9l\u00e9rom\u00e8tre ne distingue pas un mouvement utile d'un mouvement parasite. Troisi\u00e8mement, quand tu d\u00e9clenches musculation 60 minutes, l'app compte les 60 minutes comme effort continu, alors que la moiti\u00e9 est en r\u00e9cup\u00e9ration entre s\u00e9ries. 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Le NEAT est la d\u00e9pense de tout le reste : marche pour les courses, escaliers, posture debout, gestes quotidiens. Le NEAT p\u00e8se souvent plus lourd que l'EAT dans le TDEE total (15 \u00e0 20 % contre 5 \u00e0 15 %).\"}},{\"@type\":\"Question\",\"name\":\"L'EPOC (after-burn) doit-il \u00eatre compt\u00e9 dans l'EAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L'EPOC (Excess Post-exercise Oxygen Consumption) est la d\u00e9pense r\u00e9siduelle apr\u00e8s la s\u00e9ance, le temps que ton corps reconstitue glycog\u00e8ne, oxyg\u00e8ne et thermor\u00e9gulation. Il ajoute 5 \u00e0 15 % \u00e0 la d\u00e9pense de la s\u00e9ance elle-m\u00eame selon l'intensit\u00e9. Les tables MET s\u00e9rieuses (Compendium of Physical Activities) int\u00e8grent d\u00e9j\u00e0 cet effet sur les estimations standard.\"}},{\"@type\":\"Question\",\"name\":\"Combien de s\u00e9ances par semaine faut-il pour faire bouger l'EAT significativement ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Avec 3 \u00e0 5 s\u00e9ances de 45 minutes effectives par semaine, l'EAT repr\u00e9sente environ 5 \u00e0 10 % du TDEE chez un adulte actif moyen. En dessous de 3 s\u00e9ances, l'EAT devient n\u00e9gligeable face au BMR et au NEAT.\"}}]}]}\n<\/script>\n\n<div id=\"lvm-shell\"><div class=\"progress\" aria-hidden=\"true\"><i id=\"progBar\"><\/i><\/div>\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/fi\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/fi\/\">Etusivu<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/fi\/\">Etusivu<\/a> &nbsp;\/&nbsp; EAT<\/div>\n  <div class=\"eyebrow\">Pilari &middot; Kalorikulutus &amp; TDEE<\/div>\n  <h1 id=\"title\">EAT, liikunnan kalorikulutus selitettyn\u00e4.\n    <span class=\"alt\">Ainoa TDEE:n er\u00e4, jonka voit p\u00e4\u00e4tt\u00e4\u00e4 kasvattaa, ja se, jonka puettavat laitteet mittaavat huonoiten.<\/span>\n  <\/h1>\n  <p class=\"dek\">Kuinka paljon urheilusi todella maksaa kaloreina, miksi kellosi valehtelee sinulle, ja miten Lean mallintaa EAT:n seuratusta treenist\u00e4si, ei yleisest\u00e4 keskiarvosta.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>Lean-tiimi<\/strong> &middot; Lukuaika 11&nbsp;min &middot; P\u00e4ivitetty 26.5.2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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      EAT (Exercise Activity Thermogenesis) on se osa TDEE:st\u00e4si, joka vastaa suunniteltujen treeniesi aikana poltettuja kaloreita. Se on n\u00e4kyvin er\u00e4, mutta my\u00f6s huonoiten mitattu: kuluttajien puettavat laitteet erehtyv\u00e4t keskim\u00e4\u00e4rin 27\u201393&nbsp;% liikuntakulutuksessa (Stanford, 2017). Ja se on my\u00f6s pienin er\u00e4 useimmille ihmisille, noin 5\u201315&nbsp;% TDEE:st\u00e4 normaalisti aktiivisella, kun BMR on 60\u201370&nbsp;%.\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>EAT on treeniesi kalorikulutus. Se riippuu nelj\u00e4st\u00e4 asiasta: <span data-term=\"EAT\">rasituksen todellinen kesto<span class=\"tt\">Ei salilla vietetty aika, vaan todellinen lihasten supistumisen aika.<\/span><\/span>, intensiteetti (mitattuna MET:n\u00e4, Metabolic Equivalent of Task), kehonmassasi ja liikkeesi taloudellisuus (harjoitellut juoksija polttaa v\u00e4hemm\u00e4n kuin aloittelija samalla vauhdilla). Puettavat laitteet yliarvioivat EAT:n, koska ne laskevat lepoajat rasitukseksi. Lean mallintaa EAT:n validoiduista MET-taulukoista ja todelliseen rasvaprosenttiin perustuvasta henkil\u00f6kohtaisesta BMR:st\u00e4si, ilman puettavien laitteiden vinoumaa.<\/p>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"def\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">01 &middot; M\u00e4\u00e4ritelm\u00e4<\/span><\/div>\n  <h2 id=\"def\">EAT, p\u00e4ivitt\u00e4isen kaloripalapelin E<\/h2>\n  <p>Kehosi polttaa kaloreita jatkuvasti, jopa liikkumatta. T\u00e4m\u00e4n koko kulutuksen summaa 24&nbsp;tunnin aikana kutsutaan <a class=\"inline\" href=\"https:\/\/lean-app.com\/fi\/depense-energetique-totale-v2\/\">TDEE<\/a> (Total Daily Energy Expenditure). Se jakautuu nelj\u00e4\u00e4n selv\u00e4sti erilliseen rakennuspalikkaan, joilla kullakin on oma fysiologiansa ja oma laskentamenetelm\u00e4ns\u00e4. EAT on yksi niist\u00e4.<\/p>\n\n  <div class=\"statement\">\n    <div class=\"num\">TDEE = BMR + NEAT + EAT + TEF<\/div>\n    <div class=\"lbl\">Kanoninen yht\u00e4l\u00f6. <a class=\"inline\" href=\"https:\/\/lean-app.com\/fi\/metabolisme-de-base\/\">BMR<\/a> = perusaineenvaihdunta. <a class=\"inline\" href=\"https:\/\/lean-app.com\/fi\/neat-depense-non-sportive\/\">NEAT<\/a> = aktiviteetti urheilun ulkopuolella. EAT = suunnitellut treenit. <a class=\"inline\" href=\"https:\/\/lean-app.com\/fi\/effet-thermique-des-aliments\/\">TEF<\/a> = ruoan sulattaminen.<\/div>\n  <\/div>\n\n  <p>EAT on nimenomaan se osa, joka liittyy <strong>suunniteltuun liikuntaan<\/strong> : voimatreeni, lenkki, tunti tennist\u00e4, py\u00f6r\u00e4ily, jooga. Se, mik\u00e4 poikkeaa tahattomasta arjesta ja erottuu levosta. Kaikki, mit\u00e4 liikutat p\u00e4iv\u00e4n ehdottoman v\u00e4ltt\u00e4m\u00e4tt\u00f6m\u00e4n lis\u00e4ksi, kuuluu t\u00e4h\u00e4n.<\/p>\n\n  <p>Ero NEAT:iin on selv\u00e4: k\u00e4vely metrolle, portaiden nousu, seisominen ty\u00f6p\u00f6yt\u00e4si \u00e4\u00e4ress\u00e4, se ei ole EAT:ia, se on NEAT:ia. EAT alkaa, kun p\u00e4\u00e4t\u00e4t tietoisesti \u00abharrastan urheilua\u00bb ja varaat sille ajan kalenteristasi. T\u00e4m\u00e4 erottelu tekee EAT:sta sek\u00e4 helpon motivoida henkisesti ett\u00e4 vaikean mitata oikein.<\/p>\n<\/section>\n\n<section aria-labelledby=\"physio\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">02 &middot; Fysiologia<\/span><\/div>\n  <h2 id=\"physio\">Mit\u00e4 tapahtuu, kun liikut<\/h2>\n  <p>Rasituksen aikana lihaksesi kuluttavat ATP:t\u00e4 kiihtyneell\u00e4 tahdilla. T\u00e4m\u00e4n ATP:n uusimiseksi kehosi mobilisoi kolme energiaj\u00e4rjestelm\u00e4\u00e4: anaerobisen alaktisen (hyvin lyhyt, r\u00e4j\u00e4ht\u00e4v\u00e4), anaerobisen laktisen (intensiiviset rasitukset 2&nbsp;minuuttiin asti) ja aerobisen (sen j\u00e4lkeen, hiilihydraattien ja sitten rasvojen hapetus). Tarkka sekoitus riippuu intensiteetist\u00e4 ja kestosta.<\/p>\n\n  <p>Koko t\u00e4m\u00e4 prosessi kuluttaa happea ja vapauttaa l\u00e4mp\u00f6\u00e4. Ep\u00e4suora kalorimetria mittaa t\u00e4m\u00e4n hapenkulutuksen (VO2) ja muuntaa sen kilokaloreiksi. Se on tieteellinen viite EAT:n kvantifioimiseksi, ja my\u00f6s niiden MET-taulukoiden perusta, joita k\u00e4ytet\u00e4\u00e4n tosiel\u00e4m\u00e4ss\u00e4.<\/p>\n\n  <p>Itse treenin lis\u00e4ksi on viiv\u00e4stynyt vaikutus nimelt\u00e4 <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption). Useita tunteja intensiivisen rasituksen j\u00e4lkeen aineenvaihduntasi pysyy koholla lihasten mikrovaurioiden korjaamiseksi, glykogeenivarastojen t\u00e4ydent\u00e4miseksi ja homeostaasin palauttamiseksi. EPOC lis\u00e4\u00e4 5\u201315&nbsp;% itse treenin kulutukseen, enemm\u00e4n HIIT:n j\u00e4lkeen, v\u00e4h\u00e4n rauhallisen k\u00e4velyn j\u00e4lkeen.<\/p>\n\n  <p>K\u00e4yt\u00e4nn\u00f6n seuraus: sama tunti urheilua voi maksaa 200&nbsp;kcal tai 700&nbsp;kcal k\u00e4ytetyn energiaj\u00e4rjestelm\u00e4n, mukana olevan lihasmassan ja intensiteetin mukaan. Siksi yhdell\u00e4 yleisell\u00e4 luvulla \u00ab1 tunti urheilua = X kcal\u00bb ei ole mit\u00e4\u00e4n merkityst\u00e4.<\/p>\n<\/section>\n\n<section aria-labelledby=\"mesure\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">03 &middot; Mittaus<\/span><\/div>\n  <h2 id=\"mesure\">Mik\u00e4 toimii, mik\u00e4 ei toimi EAT:n mittaamisessa<\/h2>\n  <p>Kolme suurta menetelm\u00e4perhett\u00e4 el\u00e4\u00e4 rinnakkain. Yksi on tarkka ja saavuttamaton. Yksi on tiukka ja k\u00e4ytt\u00f6kelpoinen. Yksi on k\u00e4yt\u00e4nn\u00f6llinen ja harhaanjohtava.<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #0F8F5C\">\n      <div class=\"kicker\" style=\"color:#0F8F5C;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Laboratorioviite<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Ep\u00e4suora kalorimetria<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Mittaa O2-kulutuksen ja CO2-tuotannon maskin kautta. L\u00e4hes t\u00e4ydellinen tarkkuus, virhemarginaali alle 3&nbsp;%. Varattu fysiologian laboratorioille, huippu-urheilijoille ja tutkimukselle. Ei kuluttajak\u00e4ytt\u00f6\u00e4.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Pragmaattinen menetelm\u00e4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">MET-taulukot (Compendium of Physical Activities)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Jokaisella aktiviteetilla on validoitu MET-kerroin (1 MET = lepo, 8 MET = lenkki 10&nbsp;km\/h, 6 MET = tennis, 3\u20135 MET = kohtalainen voimaharjoittelu). Yhdistettyn\u00e4 todelliseen rasvaprosenttiin perustuvaan BMR:\u00e4\u00e4si saat rehellisen arvion kulutuksesta minuuttia kohti. T\u00e4m\u00e4 on Leanin k\u00e4ytt\u00e4m\u00e4 l\u00e4hestymistapa.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #D02E2E\">\n      <div class=\"kicker\" style=\"color:#D02E2E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Harhaanjohtava menetelm\u00e4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Kuluttajien puettavat laitteet (Apple Watch, Garmin, Fitbit)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Sykkeeseen + kiihtyvyysanturiin perustuvat omat algoritmit. Stanfordin tutkimus 2017 7 suurella anturilla: paras erehtyi keskim\u00e4\u00e4rin 27&nbsp;%, huonoin 93&nbsp;% liikuntakulutuksessa. Sarjojen v\u00e4liset tauot lasketaan intensiiviseksi urheiluksi.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">27\u201393&nbsp;%<\/div>\n    <div class=\"lbl\">keskim\u00e4\u00e4r\u00e4inen virhe mitattuna liikuntakulutuksessa seitsem\u00e4ll\u00e4 Stanfordissa 2017 testatulla kuluttajien puettavalla laitteella. Yksik\u00e4\u00e4n ei alittanut 20&nbsp;%:n virherajaa, joka on kuitenkin standardi urheilufysiologiassa.<\/div>\n  <\/div>\n\n  <p>Puettavien laitteiden ongelma ei ole laitteisto, vaan kaava. Syke voi nousta ei-lihaksellisista syist\u00e4 (stressi, kahvi, kuumuus, nestehukka). Ja kiihtyvyysanturi ei erota \u00abhy\u00f6dyllist\u00e4\u00bb liikett\u00e4 loisliikkeest\u00e4. Lean valitsee tietoisesti p\u00e4invastaisen linjan: ilmoitat treenisi ja sen todellisen keston, ja sovellus laskee todellisen MET:n + henkil\u00f6kohtaisen aineenvaihduntasi perusteella.<\/p>\n<\/section>\n\n<section aria-labelledby=\"det\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">04 &middot; M\u00e4\u00e4r\u00e4\u00e4v\u00e4t tekij\u00e4t<\/span><\/div>\n  <h2 id=\"det\">Nelj\u00e4 vipuvartta, jotka saavat EAT:n vaihtelemaan<\/h2>\n  <p>Samalla treenill\u00e4, joka n\u00e4ytet\u00e4\u00e4n \u00ab1 tunti urheilua\u00bb, todellinen kulutus vaihtelee kertoimella 1\u20133 kahden henkil\u00f6n v\u00e4lill\u00e4. Nelj\u00e4 parametria selitt\u00e4\u00e4 suurimman osan t\u00e4st\u00e4 erosta.<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vipuvarsi 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Rasituksen todellinen kesto<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">90&nbsp;minuuttia salilla ei tarkoita 90&nbsp;minuuttia voimaharjoittelua. Suurin osa ajasta kuluu palautumiseen sarjojen v\u00e4lill\u00e4. Laske todellinen aika j\u00e4nnityksen alla: tyypillisesti 30\u201345&nbsp;minuuttia 90:st\u00e4 kuntosalilla, 20&nbsp;minuuttia juoksua 60:st\u00e4 harrastetennisottelussa.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vipuvarsi 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Intensiteetti (MET)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Rauhallinen jooga: 2,5 MET. Harrastepy\u00f6r\u00e4ily: 4 MET. Kohtalainen voimaharjoittelu: 3,5 MET. Lenkki 10&nbsp;km\/h: 10 MET. Sprintti-intervalli: 12\u201316 MET. Intensiteetti m\u00e4\u00e4r\u00e4\u00e4 suoraan kcal:t minuuttia kohti, ja se on mitattavissa.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vipuvarsi 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Kehonmassa<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">95&nbsp;kg painava henkil\u00f6 polttaa noin 35&nbsp;% enemm\u00e4n kuin 65&nbsp;kg painava samassa aktiviteetissa (MET-kaava: kcal\/min = MET \u00d7 paino&nbsp;kg \u00d7 0,0175). Massan huomiotta j\u00e4tt\u00e4minen on kolmanneksen virhe suoralta k\u00e4delt\u00e4.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vipuvarsi 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Liikkeen taloudellisuus<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Harjoitellut juoksija kuluttaa 10\u201320&nbsp;% v\u00e4hemm\u00e4n energiaa kuin aloittelija samalla vauhdilla tehokkaamman tekniikan ansiosta. MET-taulukot eiv\u00e4t tavoita t\u00e4t\u00e4 ulottuvuutta. Todellinen MET-arvosi laskee harjoittelun my\u00f6t\u00e4.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>K\u00e4yt\u00e4nn\u00f6n johtop\u00e4\u00e4t\u00f6s: 90&nbsp;kg painava mies, joka tekee 45&nbsp;minuuttia todellista voimaharjoittelua 4 MET:ll\u00e4, polttaa noin 280&nbsp;kcal EAT:ia. Sama harjoitellut mies juoksee 60&nbsp;minuuttia 10&nbsp;km\/h 10 MET:ll\u00e4 ja polttaa 945&nbsp;kcal. 60&nbsp;kg painavalle naiselle samalla lenkill\u00e4: 630&nbsp;kcal. N\u00e4m\u00e4 ovat suuruusluokkia, eiv\u00e4t grammantarkkoja lupauksia.<\/p>\n\n  <div class=\"eat-duo\" style=\"display:flex;gap:18px;justify-content:center;align-items:flex-start;flex-wrap:nowrap;margin:28px 0 8px\">\n    <figure style=\"flex:1;max-width:180px;margin:0;text-align:center\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-aviron-cardio-lean-app-506x1024.png\" alt=\"Seance aviron tracee dans Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Kestovipuvarsi. Vakaa MET, pitk\u00e4 rasitus.<\/figcaption>\n    <\/figure>\n    <figure style=\"flex:1;max-width:180px;margin:0;text-align:center\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-musculation-intensite-lean-app-520x1024.png\" alt=\"Seance musculation tracee dans Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Intensiteettivipuvarsi. Todellinen MET, ei n\u00e4ytetty kesto.<\/figcaption>\n    <\/figure>\n  <\/div>\n\n<\/section>\n\n<section aria-labelledby=\"tdee\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">05 &middot; Osuus TDEE:st\u00e4<\/span><\/div>\n  <h2 id=\"tdee\">EAT painaa v\u00e4hemm\u00e4n kuin luulet<\/h2>\n  <p>T\u00e4m\u00e4 on luultavasti kalorikulutuksen fysiologian vastaintuitiivisin tulos: EAT, er\u00e4, jota kaikki ajattelevat ensimm\u00e4isen\u00e4 puhuttaessa \u00abkalorien polttamisesta\u00bb, on todellisuudessa TDEE:n pienin er\u00e4 useimmilla ihmisill\u00e4.<\/p>\n\n  <p>Suuruusluokka kokonaisen p\u00e4iv\u00e4n aikana kohtalaisesti aktiiviselle 80&nbsp;kg painavalle miehelle:<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FA256C\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">BMR<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Noin 1&nbsp;750&nbsp;kcal\/p\u00e4iv\u00e4, eli <strong>60\u201370&nbsp;%<\/strong> TDEE:st\u00e4. Sen kehosi polttaa levossa pit\u00e4\u00e4kseen aivot, maksan, syd\u00e4men ja munuaiset k\u00e4ynniss\u00e4. Leanissa moduloituna todellisella rasvaprosentillasi.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF8C00\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">NEAT<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Noin 400&nbsp;kcal\/p\u00e4iv\u00e4 10&nbsp;000 askeleelle, eli <strong>15\u201320&nbsp;%<\/strong> TDEE:st\u00e4. Askeleet, seisominen, p\u00e4ivitt\u00e4iset eleet. T\u00e4ss\u00e4 piilee suuri vipuvarsi, jonka klassiset sovellukset j\u00e4tt\u00e4v\u00e4t huomiotta.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">EAT<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Noin 250&nbsp;kcal\/p\u00e4iv\u00e4 4 viikoittaisella 45&nbsp;minuutin treenill\u00e4, eli <strong>5\u201310&nbsp;%<\/strong> TDEE:st\u00e4. Huippu-urheilijoilla t\u00e4m\u00e4 er\u00e4 voi nousta 20\u201330&nbsp;%:iin.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #4CAF50\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">TEF<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Noin 250&nbsp;kcal\/p\u00e4iv\u00e4, eli <strong>noin 10&nbsp;%<\/strong> TDEE:st\u00e4. Ruoansulatukseen kulunut energia. Proteiinit maksavat 25&nbsp;%, hiilihydraatit 8&nbsp;%, rasvat 3&nbsp;%.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">5\u201315&nbsp;%<\/div>\n    <div class=\"lbl\">EAT:n tyypillinen osuus TDEE:st\u00e4 aktiivisella aikuisella. Se on v\u00e4hemm\u00e4n kuin p\u00e4ivitt\u00e4inen k\u00e4vely (NEAT) useimmilla ihmisill\u00e4. Vastaintuitiivinen todellisuus, mutta dokumentoitu.<\/div>\n  <\/div>\n\n  <p>Strateginen seuraus: 3&nbsp;000 askeleen lis\u00e4\u00e4minen p\u00e4iv\u00e4ss\u00e4 (noin 120&nbsp;kcal lis\u00e4\u00e4 NEAT:ia) viikon aikana tekee usein enemm\u00e4n kuin viikoittaisen treenin lis\u00e4\u00e4minen. Se ei ole syy lopettaa urheilua (syd\u00e4n- ja verisuoniterveys ja lihasmassa riippuvat EAT:sta), mutta se on syy olla nojaamatta pelk\u00e4st\u00e4\u00e4n siihen rasvanpudotuksen logiikassa.<\/p>\n<\/section>\n\n\n\n<section aria-labelledby=\"vs-yazio\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">05B &middot; Lean vastaan Yazio EAT:ssa<\/span><\/div>\n  <h2 id=\"vs-yazio\">Lean vastaan Yazio EAT:ssa: delta &times;10<\/h2>\n\n  <p>Useimmat trackerit paisuttavat EAT:n. Yazio havainnollistaa ongelman: 60&nbsp;minuutin voimatreenille sovellus n\u00e4ytt\u00e4\u00e4 l\u00e4hes 2&nbsp;000&nbsp;kcal poltettuna. Se on fysiologisesti mahdotonta ihmiselle, joka ei ole ammattipy\u00f6r\u00e4ilij\u00e4 eik\u00e4 ultratrailjuoksija.<\/p>\n\n  <div class=\"statement\" style=\"background:#FFF;border-left:4px solid #E84D44;padding:18px 22px;margin:22px 0;border-radius:0 12px 12px 0;font-size:17px;line-height:1.55\">\n    Tunti voimaharjoittelua 75\u201390&nbsp;kg painavalle miehelle: 180\u2013300&nbsp;kcal todellista EAT:ia intensiteetin mukaan. Ei 1&nbsp;986. Virhekerroin 7\u201310 on kalorivajeen ep\u00e4onnistumisen syy numero yksi: sy\u00f6t 1&nbsp;500&nbsp;kcal luullessasi kompensoivasi treeni\u00e4, joka maksoi 200&nbsp;kcal.\n  <\/div>\n\n  <div class=\"eat-vs\" style=\"display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;max-width:360px;margin:22px auto;align-items:start\">\n\n    <figure style=\"margin:0;text-align:center;min-width:0\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/surestimation-calories-musculation-application-yazio-504x1024.png\" alt=\"Capture Yazio musculation 60 min\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\"><strong style=\"color:#E84D44\">Yazio: 1&nbsp;986&nbsp;kcal ilmoitettu.<\/strong><br>60 min voimaharjoittelua yliarvioitu &times;10.<\/figcaption>\n    <\/figure>\n\n    <figure style=\"margin:0;text-align:center;min-width:0\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-exercices-eat-lean-app-546x1024.png\" alt=\"Ecran Depense Calorique Lean, EAT 220 kcal\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\"><strong style=\"color:#4FD1C5\">Lean: 220&nbsp;kcal treenille.<\/strong><br>MET Ainsworth 2011, BMR rasvaprosentin perusteella.<\/figcaption>\n    <\/figure>\n\n  <\/div>\n\n  <p style=\"font-size:13px;color:#6E6E73;margin-top:14px;line-height:1.55\"><strong>MET-l\u00e4hde voimaharjoittelu:<\/strong> Ainsworth BE et al., <em>2011 Compendium of Physical Activities<\/em>, Med Sci Sports Exerc, 2011; 43(8): 1575\u20131581. MET yleinen voimaharjoittelu = 3,5\u20136,0 intensiteetin mukaan. Laskenta: kcal\/min = MET &times; 3,5 &times; paino(kg) \/ 200.<\/p>\n\n  <p>Kyse ei ole ponnistuksesi v\u00e4h\u00e4ttelyst\u00e4, vaan sen v\u00e4ltt\u00e4misest\u00e4, ett\u00e4 sy\u00f6t ylim\u00e4\u00e4r\u00e4isen aterian kompensaatioharhan vuoksi. EAT:n tarkkuus on jokaisen vajeessa onnistumisen hiljainen ehto.<\/p>\n<\/section>\n\n<section aria-labelledby=\"lean\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">06 &middot; N\u00e4in Lean seuraa EAT:iasi<\/span><\/div>\n  <h2 id=\"lean\">Lean-putki: BodyScan, patentoitu BMR, MET, adaptaatio<\/h2>\n  <p>Lean on sovellus, joka laskee EAT:n parhaiten yksinkertaisesta syyst\u00e4: sen EAT perustuu todelliseen rasvaprosenttiisi personoituun BMR:\u00e4\u00e4n, ei vuoden 1990 yht\u00e4l\u00f6\u00f6n raakapainostasi. Nelj\u00e4 vaihetta ketjussa:<\/p>\n\n  <div class=\"bodyscan-illust\">\n    <div class=\"mini-phone\">\n      <div class=\"notch\"><\/div>\n      <div class=\"scr\" style=\"background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp);background-size:cover;background-position:center top;background-repeat:no-repeat\"><\/div>\n    <\/div>\n    <div class=\"mini-cap\" style=\"text-align:center;font-size:13px;color:#6E6E73;max-width:200px\">Todellinen rasvaprosentti mitattu sovelluksessa, henkil\u00f6kohtaisen BMR:n perusta.<\/div>\n  <\/div>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vaihe 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">AI BodyScan<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Otat kuvan sovelluksessa. Teko\u00e4ly arvioi rasvaprosenttisi n\u00e4kyv\u00e4n kehonrakenteesi perusteella. Toistetaan joka viikko. T\u00e4m\u00e4 mittaus tekee EAT-laskennasta realistisen, koska se ankkuroi BMR:n rasvattomaan massaan, ei raakapainoon.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vaihe 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">BMR patentoidulla omalla mallilla<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Leanin patentoitu algoritmi laskee BMR:si todellisen rasvattoman massasi perusteella. Tarkempi kuin Harris-Benedict 1919 tai Mifflin-St Jeor 1990, jotka perustuvat raakapainoosi tuntematta rasvaprosenttiasi.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vaihe 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">EAT MET-taulukoista + todellinen kesto<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Valitset lajisi (juoksu, py\u00f6r\u00e4ily, voimaharjoittelu, jooga, uinti, tennis ja 100+ muuta). Sy\u00f6t\u00e4t todellisen rasitusajan, ei salilla vietetty\u00e4 aikaa. Lean soveltaa Compendium of Physical Activitiesin viite-MET:i\u00e4 ja laskee kulutuksen kcal\/min aineenvaihduntasi perusteella.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vaihe 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Metabolinen adaptaatio laskettu uudelleen<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Vajeen aikana BMR laskee (metabolinen adaptaatio). Lean on ensimm\u00e4inen sovellus, joka mallintaa t\u00e4m\u00e4n kertoimen ja soveltaa sit\u00e4 kertoimena BMR:\u00e4\u00e4n. K\u00e4yt\u00e4nt\u00f6 100&nbsp;% = optimaalinen, 90&nbsp;% = 10 pisteen adaptaatio. EAT:isi liikkuu mukana, automaattisesti.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>Konkreettinen tulos: 60&nbsp;minuutin voimatreenille, jossa on 35&nbsp;minuuttia todellista j\u00e4nnityst\u00e4, Lean n\u00e4ytt\u00e4\u00e4 noin 220&nbsp;kcal EAT:ia kohtalaisesti aktiiviselle 80&nbsp;kg painavalle miehelle. MyFitnessPal tai Apple Watch n\u00e4ytt\u00e4v\u00e4t usein 450\u2013600&nbsp;kcal samalle treenille. Ero on virhe, ja juuri t\u00e4m\u00e4 ero est\u00e4\u00e4 rasvanpudotuksen toimimasta pitk\u00e4ll\u00e4 aikav\u00e4lill\u00e4.<\/p>\n\n  <div class=\"hero-stores\" style=\"margin:36px 0 12px\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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<\/section>\n\n<section aria-labelledby=\"faq\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">07 &middot; UKK<\/span><\/div>\n  <h2 id=\"faq\">Usein kysytyt kysymykset EAT:sta<\/h2>\n  <div class=\"faq\">\n    <details><summary>Onko EAT sama asia kuin \u00abkalorien polttaminen urheilussa\u00bb&nbsp;?<\/summary><div class=\"ans\">Kyll\u00e4, se on suora k\u00e4\u00e4nn\u00f6s. EAT (Exercise Activity Thermogenesis) tarkoittaa nimenomaan suunniteltuihin treeneihin liittyv\u00e4\u00e4 lis\u00e4kalorikulutusta. Se on yksi TDEE:n nelj\u00e4st\u00e4 er\u00e4st\u00e4 BMR:n (lepo), NEAT:n (p\u00e4ivitt\u00e4inen aktiviteetti urheilun ulkopuolella) ja TEF:n (ruoansulatus) rinnalla.<\/div><\/details>\n    <details><summary>Miksi Apple Watchini yliarvioi systemaattisesti EAT:n&nbsp;?<\/summary><div class=\"ans\">Kolme syyt\u00e4. Ensinn\u00e4kin Apple Watch k\u00e4ytt\u00e4\u00e4 sykett\u00e4si rasituksen arviointiin, ja syke voi nousta ei-lihaksellisista syist\u00e4 (kuumuus, kahvi, stressi). Toiseksi kiihtyvyysanturi ei erota hy\u00f6dyllist\u00e4 liikett\u00e4 loisliikkeest\u00e4. Kolmanneksi, kun k\u00e4ynnist\u00e4t \u00abvoimaharjoittelu 60&nbsp;minuuttia\u00bb, sovellus laskee 60&nbsp;minuuttia jatkuvaksi rasitukseksi, vaikka puolet on palautumista sarjojen v\u00e4lill\u00e4. Stanfordin tutkimus 2017 mittasi 27\u201393&nbsp;% keskim\u00e4\u00e4r\u00e4isen virheen seitsem\u00e4ll\u00e4 testatulla suurella anturilla.<\/div><\/details>\n    <details><summary>Sis\u00e4lt\u00e4\u00e4k\u00f6 EAT voimaharjoittelun vai vain cardion&nbsp;?<\/summary><div class=\"ans\">EAT sis\u00e4lt\u00e4\u00e4 kaikki suunnitellut treenit, voimaharjoittelu mukaan lukien. Voimaharjoittelulla on matalampi MET kuin cardiolla (3\u20135 MET intensiteetin mukaan, kun juoksulla 8\u201312 MET), koska rasitus on jaksottaista ja keskisyke pysyy kohtalaisena. Mutta se kehitt\u00e4\u00e4 lihasmassaa, mik\u00e4 nostaa BMR:\u00e4\u00e4 pitk\u00e4ll\u00e4 aikav\u00e4lill\u00e4. Se on kannattavin metabolinen investointi 12 kuukauden aikana.<\/div><\/details>\n    <details><summary>Mik\u00e4 on EAT:n ja NEAT:n ero&nbsp;?<\/summary><div class=\"ans\">EAT on suunniteltujen treenien kulutus (varattu aika, nimenomainen aikomus). NEAT on kaiken muun kulutus: k\u00e4vely ostoksille, portaat, seisominen, p\u00e4ivitt\u00e4iset eleet. NEAT painaa usein enemm\u00e4n kuin EAT kokonais-TDEE:ss\u00e4 (15\u201320&nbsp;% vastaan 5\u201315&nbsp;%). Siksi Lean seuraa askeleita treenien lis\u00e4ksi.<\/div><\/details>\n    <details><summary>Pit\u00e4isik\u00f6 EPOC (\u00abafter-burn\u00bb) laskea mukaan EAT:iin&nbsp;?<\/summary><div class=\"ans\">EPOC (Excess Post-exercise Oxygen Consumption) on j\u00e4\u00e4nn\u00f6skulutus treenin j\u00e4lkeen, aika, jonka kehosi tarvitsee glykogeenin, hapen ja l\u00e4mm\u00f6ns\u00e4\u00e4telyn palauttamiseen. Se lis\u00e4\u00e4 5\u201315&nbsp;% itse treenin kulutukseen intensiteetin mukaan. Vakavat MET-taulukot (Compendium of Physical Activities) sis\u00e4lt\u00e4v\u00e4t jo t\u00e4m\u00e4n vaikutuksen vakioarvioissa, joten Lean ei laske sit\u00e4 kahdesti.<\/div><\/details>\n    <details><summary>Kuinka monta treeni\u00e4 viikossa tarvitaan, jotta EAT liikkuu merkitt\u00e4v\u00e4sti&nbsp;?<\/summary><div class=\"ans\">3\u20135 viikoittaisella 45&nbsp;todellisen minuutin treenill\u00e4 EAT on noin 5\u201310&nbsp;% TDEE:st\u00e4 keskim\u00e4\u00e4rin aktiivisella aikuisella. Alle 3 treenin EAT muuttuu merkityksett\u00f6m\u00e4ksi BMR:\u00e4\u00e4n ja NEAT:iin n\u00e4hden. Yli 6 intensiivisen treenin EAT voi nousta 15\u201325&nbsp;%:iin TDEE:st\u00e4, mutta todellisella riskill\u00e4 NEAT:n kompensoivasta laskusta v\u00e4symyksen vuoksi.<\/div><\/details>\n  <\/div>\n  <details><summary>Kun juoksen, lasketaanko askeleeni kahdesti (NEAT + EAT)?<\/summary><div class=\"ans\"><div style=\"display:flex;gap:16px;align-items:flex-start;flex-wrap:wrap\"><div style=\"flex:1;min-width:200px\">Ei. Se on klassinen ansa perustrackereissa. 45&nbsp;minuutin juoksulenkki tuottaa 6&nbsp;000\u20138&nbsp;000 askelta, jotka n\u00e4kyv\u00e4t NEAT:issasi. Jos lenkki kirjataan my\u00f6s EAT:ksi, lasket kahdesti. Lean havaitsee ajallisen p\u00e4\u00e4llekk\u00e4isyyden: kirjatun treenin aikaikkunan aikana vastaavat askeleet poistetaan NEAT:sta kaksinkertaisen laskennan v\u00e4ltt\u00e4miseksi. Tulos: p\u00e4ivitt\u00e4inen TDEE:si pysyy tarkkana, ei paisutettuna.<\/div><figure style=\"flex:0 0 150px;margin:0;text-align:center\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/calcul-calories-course-neat-inclus-lean-app-520x1024.png\" alt=\"Calcul calories course NEAT inclus Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\"><figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Askeleet neutraloitu juoksun aikana. Ei kaksinkertaista laskentaa.<\/figcaption><\/figure><\/div><\/div><\/details>\n  <details><summary>Voimatreenini polttaa vain 200\u2013300&nbsp;kcal, onko se normaalia?<\/summary><div class=\"ans\">Kyll\u00e4, ja se on jopa fysiologinen totuus. Tunti klassista voimaharjoittelua 8\u201312 toiston sarjoilla ja 90\u2013120&nbsp;sekunnin tauoilla vastaa 3,5\u20135 MET:i\u00e4 Ainsworthin Compendiumin 2011 mukaan. 80&nbsp;kg painavalle miehelle: 200\u2013300&nbsp;kcal. 60&nbsp;kg painavalle naiselle: 150\u2013220&nbsp;kcal. Jos sovellus ilmoittaa 1&nbsp;500\u20132&nbsp;000&nbsp;kcal samalle treenille, algoritmi on v\u00e4\u00e4rin tai laskee rasituksen j\u00e4lkeisen hapenkulutuksen v\u00e4\u00e4rin. Yksinkertainen s\u00e4\u00e4nt\u00f6: tunti voimaharjoittelua kuluttaa suunnilleen saman verran kuin tunti reipasta k\u00e4vely\u00e4.<\/div><\/details>\n  <details><summary>Onko voimaharjoittelu siis hy\u00f6dyt\u00f6nt\u00e4 dieetiss\u00e4?<\/summary><div class=\"ans\">P\u00e4invastoin. Treenin akuutti kalorikulutus on pieni, mutta voimaharjoittelu on ainoa vipuvarsi, joka s\u00e4ilytt\u00e4\u00e4 tai jopa lis\u00e4\u00e4 rasvatonta massaasi vajeen aikana. Ja rasvaton massa on BMR:si m\u00e4\u00e4r\u00e4\u00e4v\u00e4 tekij\u00e4 numero yksi. Ilman voimaharjoittelua vajeessa menet\u00e4t samanaikaisesti rasvaa ja lihasta, BMR:si putoaa 10\u201320&nbsp;%, metabolinen adaptaatio laukeaa voimakkaammin ja tasanne saapuu 6\u20138&nbsp;viikossa. Voimaharjoittelun kanssa: BMR pit\u00e4\u00e4, kehonkoostumus paranee jopa samalla painolla ja vaje pysyy siedett\u00e4v\u00e4n\u00e4. Voimaharjoittelun arvo mitataan 12&nbsp;viikon s\u00e4ilytetyss\u00e4 TDEE:ss\u00e4, ei yhden treenin 300&nbsp;kcal:ssa.<\/div><\/details>\n<\/section>\n\n<section aria-labelledby=\"src\" class=\"sources\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">L\u00e4hteet<\/span><\/div>\n  <h3 id=\"src\" style=\"margin-top:0;color:var(--ink)\">Kirjallisuus<\/h3>\n  <ol class=\"src-list\">\n    <li>Ainsworth B.E. et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n    <li>Shcherbina A. et al. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. <em>J Pers Med<\/em>. <a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2017\/05\/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html\" target=\"_blank\" rel=\"noopener\">Stanford Medicine News, 2017<\/a>.<\/li>\n    <li>HowdyHealth, Texas A&amp;M (2023). Use Metabolic Equivalents (METs) to Calculate Calories Burned. <a href=\"https:\/\/howdyhealth.tamu.edu\/use-metabolic-equivalents-mets-to-calculate-calories-burned\/\" target=\"_blank\" rel=\"noopener\">howdyhealth.tamu.edu<\/a>.<\/li>\n    <li>Westcott W.L. (2012). Resistance training is medicine: effects of strength training on health. <em>Curr Sports Med Rep<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22653269\/\" target=\"_blank\" rel=\"noopener\">PubMed 22653269<\/a>.<\/li>\n    <li>Mifflin M.D. et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. <em>Am J Clin Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris J.A., Benedict F.G. (1919). A Biometric Study of Basal Metabolism in Man. Carnegie Institution of Washington.<\/li>\n    <li>Westerterp K.R. (2004). Diet induced thermogenesis. <em>Nutr Metab<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15282028\/\" target=\"_blank\" rel=\"noopener\">PubMed 15282028<\/a>.<\/li>\n    <li>M\u00fcller M.J., Bosy-Westphal A. (2013). Adaptive thermogenesis with weight loss in humans. <em>Obesity<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23404923\/\" target=\"_blank\" rel=\"noopener\">PubMed 23404923<\/a>.<\/li>\n    <li>Schoeller D.A. (1988). Measurement of energy expenditure in free-living humans by using doubly labeled water. <em>J Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3138331\/\" target=\"_blank\" rel=\"noopener\">PubMed 3138331<\/a>.<\/li>\n    <li>Levine J.A. (2007). Nonexercise activity thermogenesis (NEAT): environment and biology. <em>Am J Physiol Endocrinol Metab<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15102614\/\" target=\"_blank\" rel=\"noopener\">PubMed 15102614<\/a>.<\/li>\n    <li>Hector A.J., Phillips S.M. (2018). Protein Recommendations for Weight Loss in Elite Athletes. <em>J Int Soc Sports Nutr<\/em>. <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0174-y\" target=\"_blank\" rel=\"noopener\">jissn.biomedcentral.com<\/a>.<\/li>\n    <li>Frankenfield D.C. et al. (2013). Validation of Mifflin-St Jeor equation in obese and non-obese populations. <em>J Am Diet Assoc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n    <li>Katch V.L., McArdle W.D. (1973). Prediction of body density from simple anthropometric measurements in college-age men and women. <em>Hum Biol<\/em>.<\/li>\n    <li>Speakman J.R. (2004). Doubly Labelled Water: Theory and Practice. Springer.<\/li>\n    <li>Borg G.A.V. (1982). Psychophysical bases of perceived exertion. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7154893\/\" target=\"_blank\" rel=\"noopener\">PubMed 7154893<\/a>.<\/li>\n    <li>Tudor-Locke C. et al. (2011). How many steps\/day are enough? <em>Int J Behav Nutr Phys Act<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21798015\/\" target=\"_blank\" rel=\"noopener\">PubMed 21798015<\/a>.<\/li>\n    <li>LaForgia J., Withers R.T., Gore C.J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. <em>J Sports Sci<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17101527\/\" target=\"_blank\" rel=\"noopener\">PubMed 17101527<\/a>.<\/li>\n    <li>Cunningham J.J. (1980). A reanalysis of the factors influencing basal metabolic rate in normal adults. <em>Am J Clin Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7435418\/\" target=\"_blank\" rel=\"noopener\">PubMed 7435418<\/a>.<\/li>\n    <li>Donnelly J.E. et al. (2009). Appropriate physical activity intervention strategies for weight loss. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19127177\/\" target=\"_blank\" rel=\"noopener\">PubMed 19127177<\/a>.<\/li>\n    <li>Wing R.R., Hill J.O. (2001). Successful weight loss maintenance. <em>Annu Rev Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11375434\/\" target=\"_blank\" rel=\"noopener\">PubMed 11375434<\/a>.<\/li>\n    <li>Pontzer H. et al. (2016). Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. <em>Curr Biol<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26832439\/\" target=\"_blank\" rel=\"noopener\">PubMed 26832439<\/a>.<\/li>\n    <li>Compendium of Physical Activities, version 2024. Arizona State University. <a href=\"https:\/\/pacompendium.com\/\" target=\"_blank\" rel=\"noopener\">pacompendium.com<\/a>.<\/li>\n    <li>Trost S.G. et al. (2014). Comparison of accelerometer cut points for predicting activity intensity. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24500855\/\" target=\"_blank\" rel=\"noopener\">PubMed 24500855<\/a>.<\/li>\n  <\/ol>\n<\/section>\n\n<\/main>\n\n<footer>\n  <div class=\"wrap\">\n    <div class=\"row\">\n      <div>\n        <div class=\"kicker\">Lean &middot; lean-app.com<\/div>\n        <p>Pilari julkaistu 26.5.2026, Lean-tiimi. 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Miksi Mifflin erehtyy j\u00e4tt\u00e4m\u00e4ll\u00e4 aktiivisuutesi huomiotta.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/effet-thermique-des-aliments\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">TEF: ruoan l\u00e4mp\u00f6vaikutus makrojesi mukaan <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10 % TDEE:st\u00e4 keskim\u00e4\u00e4rin, 25 % korkealla proteiinilla. Leanin laskentamenetelm\u00e4.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Parhaat sovellukset kalorien laskemiseen vuonna 2026: 8 testattua sovellusta <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/alternative-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Mik\u00e4 vaihtoehto MyFitnessPalille vuonna 2026? 5 testattua sovellusta <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Rehellinen vertailu, TDEE-tarkkuus, ergonomia.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalorivajelaskuri: oikea l\u00e4hestymistapa dieettiin <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Vaje todellisesta rasvaprosenttitietoisesta TDEE:st\u00e4si. 3 vauhtia hidas\/kohtalainen\/aggressiivinen.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/fi\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Miten laskea todellinen kalorikulutuksesi: t\u00e4ydellinen opas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR todellisesta rasvaprosentista, NEAT askelista, EAT treeneitt\u00e4in, TEF makroista, adaptaatio.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; EAT Pilier &middot; D\u00e9pense calorique &amp; TDEE EAT, la d\u00e9pense calorique de l&rsquo;exercice expliqu\u00e9e. Le seul poste du TDEE que tu peux d\u00e9cider d&rsquo;augmenter, et celui que les wearables mesurent le plus mal. Combien de calories ton sport te co\u00fbte vraiment, pourquoi ta montre te ment, et comment Lean mod\u00e9lise l&rsquo;EAT [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-286","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Poltetut kalorit urheilukertaa kohden: EAT-laskenta - Lean<\/title>\n<meta name=\"description\" content=\"Kuinka monta kaloria urheilukerta oikeasti kuluttaa? 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