{"id":1565,"date":"2026-05-26T22:00:30","date_gmt":"2026-05-26T22:00:30","guid":{"rendered":"https:\/\/lean-app.com\/?p=1565"},"modified":"2026-09-05T10:39:33","modified_gmt":"2026-09-05T10:39:33","slug":"calculateur-deficit-calorique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/nl\/calculateur-deficit-calorique\/","title":{"rendered":"Calculator calorietekort: de juiste aanpak voor een cut (op basis van je echte TDEE)"},"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:\"&minus;\"}\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<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\n  body.postid-1565 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1565 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1565 #lvm-shell *{max-width:100%}\nbody.postid-1565 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1565 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1565 #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-1565 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1565 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1565 #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-1565 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1565 #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-1565 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1565 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1565 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1565 #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-1565 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1565 #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-1565 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1565 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1565 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1565 #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-1565 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1565 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1565 #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-1565 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1565 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1565 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1565 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1565 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1565 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1565 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/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\/nl\/\"><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\/nl\/\">Home<\/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-deficit\" 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-deficit\" 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\/nl\/\">Home<\/a> &nbsp;\/&nbsp; Calculator calorietekort<\/div>\n  <div class=\"eyebrow\">Calculator &middot; Wetenschap van de cut<\/div>\n  <h1 id=\"title\">Calculator calorietekort: de juiste aanpak voor een cut\n    <span class=\"alt\">volgens je echte TDEE (op basis van vetpercentage)<\/span>\n  <\/h1>\n  <p class=\"dek\">Het juiste tekort is geen rond getal. Het is een percentage van je echte TDEE. Bereken het op je echte verbruik (vetpercentage inbegrepen), kies een langzaam, matig of agressief tempo, en zie het spierverlies aankomen zodra je &minus;25&nbsp;% overschrijdt.<\/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>Het Lean-team<\/strong> &middot; Leestijd 12&nbsp;min &middot; Bijgewerkt op 26 mei 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-deficit\" 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-deficit\" 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\">Gratis download<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Het calorietekort om af te vallen moet worden berekend als percentage van je TDEE, niet in absolute waarde. En je TDEE moet worden berekend op je echte lichaamssamenstelling, niet op Mifflin-St Jeor 1990. Lean doet beide: AI BodyScan voor het vetpercentage, continue herkalibratie voor het tekort, live caloriebalans per dag.\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>Interactieve demo<\/small>Tik op het scherm om de app te verkennen<\/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>Interactieve demo<\/small>Tik op het scherm<br>om de app te verkennen<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Aper\u00e7u de l'application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Terug\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Aper\u00e7u Lean, onglet D\u00e9pense\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Onglet Bilan\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Onglet Calories\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Tabblad Verbruik\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Onglet Strat\u00e9gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l'app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Balans<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calorie\u00ebn<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Verbruik<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategie<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Snel antwoord<\/div>\n    <p>Om je calorietekort correct te berekenen, vertrek je van je <b>echte TDEE<\/b> (berekend op je echte vetpercentage), kies je een tekort als percentage van die TDEE in plaats van een rond getal, en aanvaard je dat de metabole adaptatie het verlies na 2 tot 3 weken afremt. Drie aanbevolen tempo&rsquo;s: <b>langzaam (&minus;10&nbsp;%)<\/b> om de spier te behouden, <b>matig (&minus;20&nbsp;%)<\/b> in een standaardcut, <b>agressief (&minus;25 tot &minus;30&nbsp;%)<\/b> alleen over korte periodes. Boven &minus;30&nbsp;% zijn spierverlies en hormonale daling verzekerd.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculator<\/span>Bereken je tekort op je echte TDEE<\/h2>\n<p>Voer hieronder je gegevens in. Je geschatte TDEE verschijnt bovenaan (berekend op je vetvrije massa via de Lean-aanpak op basis van vetpercentage, en dan aangepast aan je activiteitsniveau). De drie tekortscenario&rsquo;s eronder tonen je doelinname en het geschatte verliestempo voor elk.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Je parameters<\/h3>\n    <div class=\"calc-row\">\n      <label>Geslacht<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Man<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Vrouw<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Leeftijd (jaar)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Gewicht (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"80\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">Lengte (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"130\" max=\"220\" value=\"180\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Vetpercentage <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Activiteitsniveau<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">Zittend (kantoor, 0 sport)<\/option>\n        <option value=\"1.375\">Licht (wandelen, 1-2 trainingen\/week)<\/option>\n        <option value=\"1.55\" selected>Matig (3-4 trainingen\/week)<\/option>\n        <option value=\"1.725\">Intensief (5-6 trainingen\/week)<\/option>\n        <option value=\"1.9\">Zeer intensief (atleet)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">Ken je je vetpercentage niet? Lean berekent het vanaf een foto (AI BodyScan, 5&nbsp;seconden) met een precisie van DEXA-niveau.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Je geschatte TDEE<\/div>\n      <div class=\"val\"><span id=\"rTDEE\">0<\/span><span class=\"unit\">kcal\/dag<\/span><\/div>\n      <div class=\"note\">Berekend op je vetvrije massa &times; activiteitsvermenigvuldiger<\/div>\n    <\/div>\n\n    <div class=\"scen-grid\">\n      <div class=\"scen-card lent\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Langzaam<\/span>\n          <span class=\"scen-pct\">&minus;10&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rLent\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,25&nbsp;kg\/week &middot; behoudt de vetvrije massa<\/div>\n      <\/div>\n      <div class=\"scen-card mod\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Matig (aanbevolen)<\/span>\n          <span class=\"scen-pct\">&minus;20&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rMod\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,5&nbsp;kg\/week &middot; evenwichtige standaardcut<\/div>\n      <\/div>\n      <div class=\"scen-card agg\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Agressief<\/span>\n          <span class=\"scen-pct\">&minus;25 tot &minus;30&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rAgg\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,75 tot 1&nbsp;kg\/week<\/div>\n        <div class=\"scen-warn\">Risico op spierverlies en hormonale daling. Alleen korte fases (2-4 weken).<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Met Lean <b>wordt je tekort bij elke weging herkalibreerd<\/b>. De BMR daalt als je vet verliest, de metabole adaptatie remt het verbruik: je doelinname beweegt mee, zonder papieren formule.\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  De calculator hierboven gebruikt een publieke aanpak op vetvrije massa voor je TDEE. <b>Het gepatenteerde eigen model van Lean gaat verder:<\/b> het integreert de metabole adaptatie in een tekort (conventie 100&rarr;0&nbsp;%), herkalibreert week na week via de AI BodyScan en de weging, en past je caloriedoel van de dag aan volgens wat je al hebt gegeten. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Testen op je profiel in Lean.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; De gebroken mythe<\/span>Waarom 7700 kcal = 1 kg niet meer standhoudt<\/h2>\n\n<div class=\"statement\"><p>De mythe <span class=\"accent\">7700 kcal = 1 kg<\/span> dateert van een studie uit 1958. De metabole adaptatie heeft het spel veranderd.<\/p><\/div>\n\n<div class=\"body\">\n<p>Wishnofsky publiceert in 1958 een benadering die een gouden regel werd: 1 kg lichaamsvet bevat ongeveer 7&thinsp;700 kcal, dus een gecumuleerd tekort van 7&thinsp;700 kcal zou 1 kg moeten doen verliezen. De formule circuleerde 60 jaar in di\u00ebtetiekhandboeken, trackingapps en de hoofden van coaches.<\/p>\n<p>Het probleem: ze veronderstelt dat je TDEE constant blijft tijdens je tekort. Dat is fout. Als je 2 tot 3 weken in een tekort eet, activeert je lichaam een <b>metabole adaptatie<\/b> die je BMR 5 tot 20&nbsp;% onder de verwachte waarde vertraagt (M\u00fcller 2015). Je onbewuste NEAT daalt ook (minder friemelen, minder stevig wandelen). In totaal kan je echte TDEE 15 tot 25&nbsp;% dalen ten opzichte van de TDEE berekend aan het begin van het dieet.<\/p>\n<p>Concreet: een man met een TDEE van 2&thinsp;700 kcal die 8 weken op &minus;500 kcal eet, zal <b>niet&#8203;<\/b> 8 &times; 0,45 &asymp; 3,6&nbsp;kg verliezen zoals de Wishnofsky-berekening voorspelt. Hij verliest tussen 2,2 en 2,8&nbsp;kg, omdat zijn echte TDEE in de 6e week niet meer 2&thinsp;700 is maar 2&thinsp;300. Het \u00abgevoelde\u00bb tekort wordt &minus;100 kcal\/dag.<\/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-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\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\">Bodyfat r\u00e9el<\/b>Foto, 5&nbsp;seconden. Lean herberekent je BMR op je vetvrije massa, dus je tekort blijft juist, zelfs als je lichaam zich aanpast.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>De juiste aanpak is <b>het tekort continu herkalibreren<\/b>. Geen doelcijfer voor 12 weken, maar een doel dat beweegt volgens je echte lichaamssamenstelling en je echte TDEE van de week. Lean doet precies dat: bij elke weging wordt de BMR herberekend op de vetvrije massa (zelf herberekend via het vetpercentage), wordt de metabole adaptatie multiplicatief ge\u00efntegreerd, en wordt het caloriedoel van de dag bijgesteld.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  De details van de samenstelling van de TDEE en van de metabole adaptatie staan in de <a href=\"https:\/\/lean-app.com\/nl\/calculateur-tdee\/\">calculateur TDEE complet<\/a> en de pijler <a href=\"https:\/\/lean-app.com\/nl\/metabolisme-de-base\/\">BMR<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Drie profielen, drie tekorten<\/span>Het juiste tekort hangt af van je startpunt<\/h2>\n<p>Drie mannen, drie samenstellingen, drie verschillende doelen. Je ziet hoe het juiste tekort varieert volgens vetpercentage en activiteit, niet volgens een universele regel.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Sportief profiel<\/h4>\n    <div class=\"meta\">28 jaar &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 18&nbsp;% vet &middot; matige activiteit &middot; doel standaardcut<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Geschatte TDEE (op basis van vetpercentage)<\/span><span class=\"v\">2&thinsp;700 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Langzaam tekort (&minus;10&nbsp;%)<\/span><span class=\"v\">2&thinsp;430 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Matig tekort (&minus;20&nbsp;%) Lean-doel<\/span><span class=\"v\">2&thinsp;160 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Agressief tekort (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;025 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Verwacht tempo: <b style=\"color:var(--pink)\">0,5&nbsp;kg\/week<\/b>. Lineaire cut, spier behouden.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Gemiddeld profiel<\/h4>\n    <div class=\"meta\">35 jaar &middot; 75&nbsp;kg &middot; 175&nbsp;cm &middot; 22&nbsp;% vet &middot; zittend &middot; doel weer in vorm komen<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Geschatte TDEE (op basis van vetpercentage)<\/span><span class=\"v\">2&thinsp;200 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Langzaam tekort (&minus;10&nbsp;%)<\/span><span class=\"v\">1&thinsp;980 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Matig tekort (&minus;20&nbsp;%) Lean-doel<\/span><span class=\"v\">1&thinsp;760 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Agressief tekort (&minus;25&nbsp;%)<\/span><span class=\"v\">1&thinsp;650 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Verwacht tempo: <b style=\"color:var(--pink)\">0,4 tot 0,5&nbsp;kg\/week<\/b>. Niet onder 1&thinsp;500 kcal gaan (hormonale drempel man).<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Gevorderd recomp-profiel<\/h4>\n    <div class=\"meta\">30 jaar &middot; 70&nbsp;kg &middot; 175&nbsp;cm &middot; 12&nbsp;% vet &middot; intensieve activiteit &middot; doel recompositie (spier winnen, vet verliezen)<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Geschatte TDEE (op basis van vetpercentage)<\/span><span class=\"v\">2&thinsp;900 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Langzaam tekort (&minus;10&nbsp;%) Lean-doel<\/span><span class=\"v\">2&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Matig tekort (&minus;20&nbsp;%)<\/span><span class=\"v\">2&thinsp;320 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Agressief tekort (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;175 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Verwacht tempo: <b style=\"color:var(--pink)\">0,2&nbsp;kg\/week<\/b>. Recomp = minimaal tekort, hoge eiwitten, progressieve overload in de zaal.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; De drie tempo&rsquo;s in detail<\/span>Langzaam, matig, agressief: voor wie, waarvoor<\/h2>\n<p>Het juiste tekort is niet het snelste. Het is dat wat je kunt volhouden zonder je metabolisme te breken of je vetvrije massa te verliezen. Dit zijn de details van de drie tempo&rsquo;s.<\/p>\n\n<div class=\"sce-detail\">\n  <div class=\"sd lent\">\n    <div class=\"head\"><h4>Langzaam tekort<\/h4><span class=\"pct\">&minus;10&nbsp;% van de TDEE<\/span><\/div>\n    <p>Verwacht verlies: ~0,25&nbsp;kg\/week, ofwel ongeveer 1&nbsp;kg\/maand. Minimale metabole adaptatie, beheersbare honger, vetvrije massa behouden.<\/p>\n    <div class=\"lab\">Voor wie<\/div>\n    <p>Al droge profielen (vetpercentage &lt; 15&nbsp;% man, &lt; 22&nbsp;% vrouw) die een recompositie beogen. Profielen die uit een bulkfase komen. Profielen gevoelig voor restrictie (sportcarri\u00e8re, fragiele mentale balans).<\/p>\n    <div class=\"lab\">Risico&rsquo;s<\/div>\n    <p>Geen hormonaal of musculair risico. Het enige risico: dat het verlies te traag is om gemotiveerd te blijven.<\/p>\n    <div class=\"lab\">Lean-aanbeveling<\/div>\n    <p>Standaard voor recomp-profielen en tweede cutcycli. Te combineren met krachttraining om de vetvrije massa te stimuleren.<\/p>\n  <\/div>\n\n  <div class=\"sd mod\">\n    <div class=\"head\"><h4>Matig tekort (aanbevolen)<\/h4><span class=\"pct\">&minus;20&nbsp;% van de TDEE<\/span><\/div>\n    <p>Verwacht verlies: ~0,5&nbsp;kg\/week, ofwel ongeveer 2&nbsp;kg\/maand. Matige metabole adaptatie (gemiddeld 10 tot 15&nbsp;% na 6 weken), beheersbare honger met hoge eiwitten en vezels.<\/p>\n    <div class=\"lab\">Voor wie<\/div>\n    <p>Standaardcut op een profiel met vetmarge om te verliezen (vetpercentage 15 tot 25&nbsp;% man, 22 tot 32&nbsp;% vrouw). Standaardmodus voor de meerderheid van de \u00abnormale\u00bb afslankdoelen.<\/p>\n    <div class=\"lab\">Risico&rsquo;s<\/div>\n    <p>Als het tekort langer dan 12 weken duurt zonder diet break, kan de metabole adaptatie 20&nbsp;% overschrijden: het verlies stagneert. Oplossing: de TDEE herkalibreren en een refeed overwegen.<\/p>\n    <div class=\"lab\">Lean-aanbeveling<\/div>\n    <p>Standaarddoel voor de meerderheid van de nieuwe gebruikers. Lean past het kcal-doel van de dag automatisch aan volgens de live caloriebalans en de berekende metabole adaptatie.<\/p>\n  <\/div>\n\n  <div class=\"sd agg\">\n    <div class=\"head\"><h4>Agressief tekort<\/h4><span class=\"pct\">&minus;25 tot &minus;30&nbsp;% van de TDEE<\/span><\/div>\n    <p>Verwacht verlies: ~0,75 tot 1&nbsp;kg\/week. Sterke metabole adaptatie (tot 25&nbsp;% in 8 weken volgens M\u00fcller). Grote honger. Risico op spierverlies bij onvoldoende eiwitten.<\/p>\n    <div class=\"lab\">Voor wie<\/div>\n    <p>Profielen met aanzienlijk overgewicht (vetpercentage &gt; 28&nbsp;% man, &gt; 35&nbsp;% vrouw) die een groter absoluut tekort kunnen verdragen zonder musculair risico. Atleten in een korte fase voor een wedstrijd (peak week).<\/p>\n    <div class=\"lab\">Risico&rsquo;s<\/div>\n    <p>Boven &minus;30&nbsp;% is spierverlies bijna gegarandeerd (Helms 2014), daling van schildklier- en geslachtshormonen, prestaties in de zaal die instorten. Amenorroe bij de vrouw. Lethargie, slecht herstel.<\/p>\n    <div class=\"lab\">Lean-aanbeveling<\/div>\n    <p>Alleen korte fases (2 tot 4 weken max), gevolgd door een terugkeer naar het matige tekort of een diet break op onderhoud. Nooit in \u00ablangdurige\u00bb modus.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Hoe Lean je tekort herkalibreert<\/span>Het tekort dat met je lichaam meebeweegt<\/h2>\n\n<div class=\"body\">\n<p>Een tekort berekend aan het begin van een dieet is alleen geldig aan het begin van het dieet. Na 2 tot 3 weken is je lichaam veranderd: minder gewicht, soms minder vet, lagere BMR, metabole adaptatie die begint. Het tekort \u00ab&minus;500 kcal\/dag\u00bb dat je aanhield, wordt een tekort \u00ab&minus;300 kcal\/dag\u00bb zonder dat je iets verandert. Het verlies vertraagt, je panikeert, je snijdt nog meer: dat is de valkuil van het onderdieet.<\/p>\n<p>Lean vermijdt dat door alles continu te herberekenen:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. BMR-herberekening bij elke weging<\/h4>\n    <div class=\"meta\">Gepatenteerd eigen model op vetvrije massa<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Als je 2&nbsp;kg minder weegt, is je mechanische BMR lager. Lean herberekent hem automatisch. Je hoeft de calculator niet aan te raken.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Terugkerende AI BodyScan<\/h4>\n    <div class=\"meta\">Foto, 5 seconden, vetpercentage bijgewerkt<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Tijdens de cut kan je vetvrije massa veranderen (idealiter stabiel, soms licht dalend). Het vetpercentage wordt bijgewerkt, dus de BMR ook.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Gemodelleerde metabole adaptatie<\/h4>\n    <div class=\"meta\">Vermenigvuldigingsco\u00ebffici\u00ebnt van de BMR, conventie 100&rarr;0&nbsp;%<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Bij elke week in tekort schat Lean je adaptatieco\u00ebffici\u00ebnt. Als je minder verliest dan verwacht, daalt de co\u00ebffici\u00ebnt: je herberekende TDEE weerspiegelt je fysiologische realiteit.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Live caloriebalans<\/h4>\n    <div class=\"meta\">Kcal-doel van de dag dat in de loop van de dag beweegt<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">In de loop van de dag verschuift je doel volgens wat je al hebt gegeten en je echte activiteit (stappen, trainingen). Je ziet live hoeveel je nog kunt eten om binnen je doel te blijven.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Die logica leeft in de <b>Progressiepiramide<\/b> van Lean: therapietrouw &gt; caloriedoel &gt; stappen &gt; macro&rsquo;s. De hi\u00ebrarchie die het verlies maximaliseert zonder het te breken. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">De Piramide bekijken in de app<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Alles wat je je afvraagt over het calorietekort<\/h2>\n<details class=\"faq\"><summary>Hoe bereken je je calorietekort precies?<\/summary><div class=\"faq-body\"><p>Vertrek van je echte TDEE (BMR op vetvrije massa + NEAT + EAT + TEF, idealiter op basis van vetpercentage), en pas dan een tekortpercentage toe volgens je doel: 10 % om de spier te behouden, 20 % voor een standaardcut, 25 tot 30 % voor een korte agressieve fase. Vermijd ronde getallen zoals 500 kcal minder: ze zijn te agressief voor kleine bouwen en te zacht voor grote.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Welk calorietekort om 1 kg per week te verliezen?<\/summary><div class=\"faq-body\"><p>Een kilo lichaamsvet bevat ongeveer 7 700 kcal. In theorie zou een dagelijks tekort van 1 100 kcal 1 kg per week geven. In de praktijk remt de metabole adaptatie het verlies na enkele weken met 15 tot 25 %. Om realistisch op 1 kg\/week te mikken, heb je een initieel tekort van 25 tot 30 % van de TDEE nodig, niet langer dan 2 tot 4 weken vol te houden.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Welk calorietekort voor een cut zonder spierverlies?<\/summary><div class=\"faq-body\"><p>Het matige tekort (-20 % van de TDEE) is het beste compromis. Gecombineerd met 1,8 tot 2,2 g eiwitten per kg vetvrije massa en regelmatige krachttraining, maakt het een vetverlies van ongeveer 0,5 kg\/week mogelijk met behoud van de spiermassa (Helms 2014). Het langzame tekort (-10 %) is nog beschermender maar trager.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Te groot calorietekort: welke risico&rsquo;s?<\/summary><div class=\"faq-body\"><p>Boven 30 % van de TDEE stapelen de risico&rsquo;s zich op: versneld spierverlies, daling van schildklierhormonen (T3, T4), daling van geslachtshormonen (testosteron bij de man, oestrogenen bij de vrouw, tot amenorroe), prestaties in de zaal die instorten, verslechterde slaap, adaptief metabolisme dat zich versterkt en het verlies nog meer afremt. Uiteindelijk verlies je meer spier dan vet.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hoeveel kcal minder per dag om 5 kg te verliezen?<\/summary><div class=\"faq-body\"><p>Dat hangt af van het doeltempo. Bij een matig tekort (-20 % TDEE, ~0,5 kg\/week) heb je 10 weken nodig voor 5 kg totaal gewicht. Bij een langzaam tekort (-10 %, ~0,25 kg\/week), 20 weken. Merk op dat die schattingen een gemiddelde metabole adaptatie veronderstellen; het echte tempo vertraagt in de loop van de weken, dat is normaal en daarom herkalibreert Lean.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Waarom vertraagt mijn verlies na enkele weken in tekort?<\/summary><div class=\"faq-body\"><p>Drie gelijktijdige oorzaken. Ten eerste: je BMR daalt omdat je minder weegt. Ten tweede: de metabole adaptatie verlaagt je BMR 5 tot 20 % onder de verwachte waarde. Ten derde: je onbewuste NEAT vermindert (je beweegt minder zonder het te merken). In totaal kan je echte TDEE 15 tot 25 % dalen ten opzichte van de start-TDEE. Oplossing: het tekort herkalibreren als percentage van de nieuwe TDEE, niet in absolute waarde.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Is een diet break nodig tijdens een cut?<\/summary><div class=\"faq-body\"><p>Ja, zodra de cut 8 tot 12 weken overschrijdt of de metabole adaptatie te sterk wordt (stagnerend verlies ondanks tekort). De diet break bestaat erin 1 tot 2 weken terug te keren naar onderhoud (TDEE) om de hormonen te laten stijgen en het metabolisme gedeeltelijk te resetten (Trexler 2014). Daarna hervatting van het tekort, in een vergelijkbaar of zachter tempo.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Calorietekort man vs vrouw: welk verschil?<\/summary><div class=\"faq-body\"><p>Het principe (percentage van de TDEE) is identiek. Maar de absolute minimumdrempel verschilt: bij de man is onder 1 500 kcal\/dag gaan zelden gerechtvaardigd; bij de vrouw ligt de hormonale drempel rond 1 200 tot 1 300 kcal. Daaronder risico op amenorroe en schildklierontregeling. Vrouwen in de luteale fase (voor de menstruatie) kunnen 1 tot 2 kg water vasthouden dat het vetverlies maskeert: niet panikeren.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kun je tegelijk vet verliezen en spier opbouwen?<\/summary><div class=\"faq-body\"><p>Ja, dat is lichaamsrecompositie. Vooral mogelijk bij: (a) beginners in krachttraining, (b) profielen met overgewicht, (c) profielen die uit een lange pauze komen. Voorwaarden: minimaal tekort (-10 % TDEE max), hoge eiwitten (~2 g\/kg vetvrije massa), progressieve krachttraining, 7 tot 9 u slaap. Het gewichtsverlies is traag (~0,2 kg\/week) maar het vetpercentage daalt sneller dan het gewicht.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Is de mythe 7700 kcal = 1 kg waar?<\/summary><div class=\"faq-body\"><p>Theoretisch wel: 1 kg lichaamsvet bevat ongeveer 7 700 kcal. Praktisch niet: door de metabole adaptatie produceert een gecumuleerd tekort van 7 700 kcal over meerdere weken niet precies 1 kg verlies. De regel werkt aan het begin van het tekort, en wijkt daarna na 6 tot 8 weken 15 tot 25 % af. Daarom vergissen statische calculators zich en herberekent Lean continu.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Wetenschappelijke bronnen<\/h4>\n  <ol>\n    <li>Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/13594881\/\" target=\"_blank\" rel=\"noopener\">PubMed 13594881<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Curr Obes Rep. 2016;5(4):413-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">PubMed 27739007<\/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 May;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>Aragon AA, Schoenfeld BJ, Wildman R, et al. ISSN position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun;14:16. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">PubMed 28630601<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Je calorietekort, elke week herkalibreerd<\/h3>\n  <p>AI BodyScan, live caloriebalans, gemodelleerde metabole adaptatie. Zonder papieren formule of rond getal. Gratis download, proefperiode van 7&nbsp;dagen op het jaarabonnement.<\/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-deficit\" 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-deficit\" 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 type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#calculator\",\"name\":\"Calculateur de d\u00e9ficit calorique\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\",\"description\":\"Calculateur de d\u00e9ficit calorique sur TDEE bodyfat-aware avec trois sc\u00e9narios (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %).\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l'adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d'environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique trop important : quels risques ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Au-del\u00e0 de 30 % du TDEE, les risques s'accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l'homme, oestrog\u00e8nes chez la femme, jusqu'\u00e0 l'am\u00e9norrh\u00e9e), performance en salle qui s'effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.\"}},{\"@type\":\"Question\",\"name\":\"Combien de kcal en moins par jour pour perdre 5 kg ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c'est normal et c'est pour \u00e7a que Lean recalibre.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l'adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t'en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.\"}},{\"@type\":\"Question\",\"name\":\"Faut-il faire un diet break pendant une s\u00e8che ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l'adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). Reprise du d\u00e9ficit ensuite, \u00e0 un rythme similaire ou plus doux.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique homme vs femme : quelle diff\u00e9rence ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le principe (pourcentage du TDEE) est identique. Mais le seuil minimum absolu diff\u00e8re : chez l'homme, descendre sous 1 500 kcal\/jour est rarement justifi\u00e9 ; chez la femme, le seuil hormonal est autour de 1 200 \u00e0 1 300 kcal. En dessous, risque d'am\u00e9norrh\u00e9e et de d\u00e9r\u00e8glement thyro\u00efdien. Les femmes en phase lut\u00e9ale (avant r\u00e8gles) peuvent retenir 1 \u00e0 2 kg d'eau qui masque la perte de gras : ne pas paniquer.\"}},{\"@type\":\"Question\",\"name\":\"Peut-on perdre du gras et prendre du muscle en m\u00eame temps ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la recomposition corporelle. Possible surtout chez : (a) d\u00e9butants en force, (b) profils en surpoids, (c) profils sortant d'une longue pause. Conditions : d\u00e9ficit minimal (-10 % TDEE max), prot\u00e9ines \u00e9lev\u00e9es (~2 g\/kg masse maigre), entra\u00eenement en force progressif, sommeil 7 \u00e0 9h. La perte de poids est lente (~0,2 kg\/semaine) mais le bodyfat baisse plus vite que le poids.\"}},{\"@type\":\"Question\",\"name\":\"Le mythe 7700 kcal = 1 kg est-il vrai ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Th\u00e9oriquement, oui : 1 kg de gras corporel contient environ 7 700 kcal. Pratiquement, non : l'adaptation m\u00e9tabolique fait qu'un d\u00e9ficit cumul\u00e9 de 7 700 kcal sur plusieurs semaines ne produit pas exactement 1 kg de perte. La r\u00e8gle marche en d\u00e9but de d\u00e9ficit, puis d\u00e9rive de 15 \u00e0 25 % au bout de 6 \u00e0 8 semaines. 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Andere apps doen dat niet.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/nl\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: hoe het dagelijks leven meer verbrandt dan sport <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Waarom je stappen en niet-sportieve activiteiten 15 tot 30 % van je totale verbruik vertegenwoordigen.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/nl\/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;\">Berekening van het basaal metabolisme: de nauwkeurigste formule (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Vergelijk Harris-Benedict 1919, Mifflin-St Jeor 1990 en de Lean-aanpak op je echte vetpercentage.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/nl\/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;\">Volledige TDEE-calculator: de canonieke formule BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">TDEE-calculator op basis van vetpercentage met uitsplitsing van de 4 metabole bouwstenen.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/nl\/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;\">De beste apps om calorie\u00ebn te tellen in 2026: 8 apps getest <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Eerlijke vergelijking: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %), warning au-del\u00e0 de -30 %, recalibrage continu via Lean.<\/p>","protected":false},"author":1,"featured_media":1567,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calorietekortcalculator voor een cut: de echte methode<\/title>\n<meta name=\"description\" content=\"Bereken je calorietekort op je echte TDEE op basis van vetpercentage. 3 tempo&#039;s (langzaam, matig, agressief), waarschuwing voor spierverlies, continue herkalibratie via Lean.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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