{"id":1958,"date":"2026-08-25T11:41:43","date_gmt":"2026-08-25T11:41:43","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-proteines\/"},"modified":"2026-09-05T10:39:04","modified_gmt":"2026-09-05T10:39:04","slug":"calculateur-proteines","status":"publish","type":"post","link":"https:\/\/lean-app.com\/nl\/calculateur-proteines\/","title":{"rendered":"Eiwitcalculator: je grammen per dag, op je vetvrije massa"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1958 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1958 #lvm-shell .wrap,\nbody.postid-1958 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1958 #lvm-shell .wrap,\n  body.postid-1958 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1958 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1958 #lvm-shell *{max-width:100%}\nbody.postid-1958 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1958 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1958 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1958 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1958 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1958 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1958 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1958 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1958 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1958 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1958 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1958 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1958 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1958 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1958 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1958 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1958 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1958 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1958 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1958 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1958 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1958 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1958 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1958 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1958 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1958 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1958 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1958 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1958 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/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-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/nl\/\">Home<\/a> &nbsp;\/&nbsp; Eiwitcalculator<\/div>\n  <div class=\"eyebrow\">Calculator &middot; Eiwitten &amp; sportvoeding<\/div>\n  <h1 id=\"title\">Eiwitcalculator: je grammen per dag\n    <span class=\"alt\">berekend op je vetvrije massa, niet op je totale gewicht<\/span>\n  <\/h1>\n  <p class=\"dek\">\u00ab2 gram per kilo\u00bb: de aanbeveling die je overal hoort heeft een verborgen gebrek: ze spreekt over je totale gewicht, vet inbegrepen. Maar je eiwitten voeden je vetvrije massa, niet je vetmassa. Deze calculator past de bandbreedtes van de referenties in het vak (Morton 2018, Helms 2014) toe op je echte vetvrije massa, volgens je doel: cut, onderhoud of spieropbouw.<\/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 8&nbsp;min &middot; Bijgewerkt op 26 augustus 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Gratis download<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Klassieke aanbevelingen geven eiwitten per kilo totaal gewicht, alsof een kilo vet dezelfde behoeften had als een kilo spier. Dat is precies wat Lean weigert: je macro&rsquo;s worden berekend op je echte samenstelling, gemeten via AI BodyScan, en automatisch gevolgd bij elke gelogde maaltijd. Deze pagina past dezelfde logica toe: eerst je vetvrije massa, dan je grammen.\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=\"Overzicht van de Lean-app met drilldown van de 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=\"Lean-overzicht, tabblad Verbruik\"><\/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-detail\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"NEAT-detail\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"EAT-detail\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"TEF-detail\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Tabblad Overzicht\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Tabblad Calorie\u00ebn\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Tabblad Verbruik\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Tabblad Strategie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navigeren in de Lean-app\">\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>De bandbreedtes waarover consensus bestaat in de literatuur: ongeveer <b>1,6 tot 2,2&nbsp;g per kilo gewicht<\/b> om vooruit te gaan met krachttraining (meta-analyse van Morton 2018), en in een cut, <b>2,3 tot 3,1&nbsp;g per kilo vetvrije massa<\/b> om de spier te beschermen (Helms 2014). Voor een man van 75&nbsp;kg met 15&nbsp;% vet geeft dat <b>147 tot 198&nbsp;g per dag<\/b> in een cut. Bereken je exacte bandbreedte hieronder, op je metingen.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculator<\/span>Bereken je grammen eiwit per dag<\/h2>\n<p>Je lichaam, je vetpercentage, je doel: de calculator leidt je vetvrije massa af en past dan de gepubliceerde bandbreedtes toe: <b>2,3 tot 3,1&nbsp;g per kilo vetvrije massa<\/b> in een cut (Helms 2014), <b>1,8 tot 2,2<\/b> op onderhoud en <b>1,6 tot 2,2<\/b> bij spieropbouw (Morton 2018, Phillips 2011). Als je je vetpercentage niet kent, meet het dan eerst met onze <a href=\"https:\/\/lean-app.com\/nl\/calculateur-masse-grasse\/\">vetpercentagecalculator<\/a> (2 minuten, een meetlint) of de AI BodyScan.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Je metingen<\/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=\"75\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Vetpercentage<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"45\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">Ken je je vetpercentage niet?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Gebruikelijke bandbreedtes voor een man: 10 tot 25&nbsp;%. Meet het met een meetlint via onze vetpercentagecalculator, of op foto met de BodyScan.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Je doel<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Cut<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Onderhoud<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Spieropbouw<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">In een cut beschermen eiwitten je spier tijdens het tekort: daar is de bandbreedte het hoogst.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Je dagelijkse eiwitten<\/div>\n      <div class=\"val\"><span id=\"rProt\">147-198<\/span><span class=\"unit\">g\/dag<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"protBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"protPill\">Cutdoel<\/span>\n      <div class=\"note\">Bandbreedte berekend op je vetvrije massa (Helms 2014 in een cut; Morton 2018 en Phillips 2011 anders). Mik op de onderkant van de bandbreedte op normale dagen, de bovenkant op dagen van zware training of groot tekort.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Per maaltijd<\/div>\n        <div class=\"v\"><span id=\"rMeal\">37-49<\/span><span class=\"u\">g &times; 4<\/span><\/div>\n        <div class=\"s\">Verdeeld over 3 tot 5 maaltijden, ongeveer <b id=\"rMealN\">4<\/b> innames<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Je vetvrije massa<\/div>\n        <div class=\"v\"><span id=\"rFfm\">63,8<\/span><span class=\"u\">kg<\/span><\/div>\n        <div class=\"s\">De basis van de berekening: gewicht &times; (1 &minus; vetpercentage)<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">In concrete equivalenten<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>Het midden van je bandbreedte, <b id=\"rMid\">172<\/b>&nbsp;g, komt bijvoorbeeld overeen met <b id=\"eqPoulet\">550<\/b>&nbsp;g kipfilet, of <b id=\"eqOeufs\">27<\/b> eieren, of <b id=\"eqSkyr\">1,7<\/b>&nbsp;kg skyr. In de praktijk combineer je bronnen over de dag; de app telt de grammen automatisch bij elk gelogd voedingsmiddel.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      De generieke aanbeveling \u00ab&nbsp;2&nbsp;g per kilo gewicht&nbsp;\u00bb zou je <b id=\"dTotal\">150<\/b>&nbsp;g geven: ofwel <b id=\"dGap\">22<\/b>&nbsp;g verschil met de berekening op je vetvrije massa. Hoe verder je vetpercentage van het gemiddelde afwijkt, hoe meer de aanbeveling op totaal gewicht zich vergist.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Aanbeveling<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Pedagogische schatting op basis van de gepubliceerde bandbreedtes (Morton 2018; Helms 2014; Phillips 2011). Deze calculator is geen diagnosetool en vervangt geen medisch advies, met name bij een nieraandoening.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Deze calculator geeft je doel met een transparante formule. <b>Lean gaat verder:<\/b> elk gelogd voedingsmiddel (database, barcode of AI-foto) voedt je eiwitteller in realtime, en je doel steunt op je vetpercentage gemeten via BodyScan, continu bijgewerkt. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\">Je eiwitten volgen in Lean.<\/a>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Sluiten\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">Ken je je vetpercentage niet?<\/div>\n    <p class=\"bf-text\">De AI BodyScan van Lean meet het in 5&nbsp;seconden met een simpele foto: vetpercentage, vetvrije massa en vetmassa, rechtstreeks vanaf je telefoon.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\n      <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative;margin:0 auto\">\n        <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n        <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">Twee opties: onze <a href=\"https:\/\/lean-app.com\/nl\/calculateur-masse-grasse\/\">meetlintcalculator<\/a> (2 minuten, gratis), of de foto-BodyScan hierboven. Laat intussen de schuifknop op een benaderende waarde: beter een benaderend vetpercentage dan een berekening op totaal gewicht.<\/p>\n    <div class=\"bf-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; De wetenschap<\/span>Waarom je eiwitten worden berekend op je vetvrije massa<\/h2>\n\n<div class=\"statement\"><p>Een kilo vet heeft geen eiwitten nodig. <span class=\"accent\">Een kilo spier wel.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1,6-2,2<span>g\/kg<\/span><\/div><div class=\"kl\">het plafond waarboven meer eiwitten geen extra spier meer opbouwen (meta-analyse Morton 2018, 49 studies)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2,3-3,1<span>g\/kg VVM<\/span><\/div><div class=\"kl\">de bandbreedte in een cut, per kilo vetvrije massa, om de spier te beschermen (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+1,1<span>kg spier<\/span><\/div><div class=\"kl\">gewonnen IN tekort door de groep hoge eiwitten + kracht van Longland 2016, terwijl hij 4,8 kg vet verloor<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Eiwitten dienen om actieve weefsels op te bouwen en te herstellen: spieren, organen, enzymen. Je vetmassa verbruikt er bijna geen. Daarom redeneren serieuze aanbevelingen in grammen <b>per kilo van wat telt<\/b> : de vetvrije massa. Een aanbeveling op totaal gewicht maakt de stille veronderstelling dat iedereen dezelfde lichaamssamenstelling heeft, precies de fout die BMR-formules op gewicht ook maken.<\/p>\n<p>Wat de literatuur zegt, in drie referenties. Bij spieropbouw situeert de meta-analyse van Morton (2018, 49 studies, 1&nbsp;863 proefpersonen) het nuttige plafond rond <b>1,6&nbsp;g\/kg<\/b>, bovengrens van het interval op 2,2: daarboven geen meetbare extra winst. In een cut beveelt Helms (2014) <b>2,3 tot 3,1&nbsp;g per kilo vetvrije massa<\/b>aan, des te hoger naarmate het tekort groter is en je al droog bent. En Longland (2016) toonde de kracht van de combinatie: in een ernstig tekort met hoge eiwitten en krachttraining hebben zijn proefpersonen <b>4,8&nbsp;kg vet verloren terwijl ze 1,1&nbsp;kg spier wonnen<\/b> in 4 weken.<\/p>\n<p>Concreet, twee mannen van 90&nbsp;kg: de eerste met 12&nbsp;% vet (79&nbsp;kg vetvrije massa), de tweede met 30&nbsp;% (63&nbsp;kg). De generieke aanbeveling \u00ab2&nbsp;g\/kg\u00bb geeft hun allebei 180&nbsp;g. De berekening op vetvrije massa geeft ongeveer 182 tot 245&nbsp;g aan de eerste in een cut, en 145 tot 195&nbsp;g aan de tweede: de aanbeveling op gewicht <b>onderdoseert de droge atleet en overdoseert het profiel met meer vet<\/b>, in verhoudingen die je ziet aan de behouden spier bij aankomst.<\/p>\n<p>Waar past dat in de vergelijking? Eiwitten zijn ook het macro met het hoogste <b>thermisch effect<\/b> : 20 tot 30&nbsp;% van hun calorie\u00ebn gaan weg aan vertering (tegenover 5 tot 10&nbsp;% voor koolhydraten). In Lean wordt dat effect meegeteld in de <a href=\"https:\/\/lean-app.com\/nl\/effet-thermique-des-aliments\/\">TEF<\/a>, de 4e bouwsteen van TDEE = BMR + NEAT + EAT + TEF, berekend op je echt gelogde macro&rsquo;s, niet op een forfait.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"\u00c9cran TEF de Lean : effet thermique des aliments calcul\u00e9 sur les macros r\u00e9els\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">De TEF, gemeten<\/b>In Lean wordt het thermisch effect van je eiwitten geteld vanuit je gelogde macro&rsquo;s.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Laatste punt van eerlijkheid: de precisie van je bandbreedte hangt af van de precisie van je vetpercentage. Een verschil van 5 punten vetpercentage verschuift je doel met een tiental grammen, wat beperkt blijft: laat de zoektocht naar het perfecte cijfer het nuttige gebaar niet vertragen, een eiwitbron bij elke maaltijd vanaf vandaag.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Om eerst je vetvrije massa te meten: de <a href=\"https:\/\/lean-app.com\/nl\/calculateur-masse-grasse\/\">vetpercentagecalculator<\/a> (meetlint, 2 minuten), en voor het volledige verbruik, de gids <a href=\"https:\/\/lean-app.com\/nl\/depense-energetique-totale-v2\/\">totaal energieverbruik<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Drie profielen met cijfers<\/span>Dezelfde lichamen als de vetpercentagecalculator<\/h2>\n<p>De drie profielen gemeten op onze <a href=\"https:\/\/lean-app.com\/nl\/calculateur-masse-grasse\/\">vetpercentagecalculator<\/a>, doorgetrokken tot hun eiwitten. De cijfers komen uit de calculator hierboven, je kunt ze reproduceren.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Zij cut netjes<\/h4>\n    <div class=\"meta\">Vrouw &middot; 31 jaar &middot; 64&nbsp;kg &middot; vetpercentage 27&nbsp;% &middot; doel cut<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Vetvrije massa<\/span><span class=\"v\">&asymp;&nbsp;46,7&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Doeleiwitten<\/span><span class=\"v\">&asymp;&nbsp;107-145 g\/d<\/span><\/div>\n      <div class=\"rw\"><span>Per maaltijd (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;36-48 g<\/span><\/div>\n      <div class=\"rw\"><span>Generieke aanbeveling 2 g\/kg<\/span><span class=\"v\">128 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">De aanbeveling op totaal gewicht valt hier in haar bandbreedte: coherent, haar vetpercentage ligt dicht bij het gemiddelde. <b style=\"color:var(--pink)\">De berekening bevestigt in plaats van te raden.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>De droge sporter in een cut<\/h4>\n    <div class=\"meta\">Man &middot; 29 jaar &middot; 75&nbsp;kg &middot; vetpercentage 12,5&nbsp;% &middot; doel cut<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Vetvrije massa<\/span><span class=\"v\">&asymp;&nbsp;65,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Doeleiwitten<\/span><span class=\"v\">&asymp;&nbsp;151-203 g\/d<\/span><\/div>\n      <div class=\"rw\"><span>Per maaltijd (&times;4)<\/span><span class=\"v\">&asymp;&nbsp;38-51 g<\/span><\/div>\n      <div class=\"rw\"><span>Generieke aanbeveling 2 g\/kg<\/span><span class=\"v\">150 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">De generieke aanbeveling zet hem ONDER de onderkant van zijn bandbreedte: in een gevorderde cut is dat spier die verdwijnt. <b style=\"color:var(--pink)\">Het precieze profiel dat het totale gewicht verraadt.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Hij onderhoudt na zijn dieet<\/h4>\n    <div class=\"meta\">Man &middot; 42 jaar &middot; 92&nbsp;kg &middot; vetpercentage 26,5&nbsp;% &middot; doel onderhoud<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Vetvrije massa<\/span><span class=\"v\">&asymp;&nbsp;67,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Doeleiwitten<\/span><span class=\"v\">&asymp;&nbsp;122-149 g\/d<\/span><\/div>\n      <div class=\"rw\"><span>Per maaltijd (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;41-50 g<\/span><\/div>\n      <div class=\"rw\"><span>Generieke aanbeveling 2 g\/kg<\/span><span class=\"v\">184 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">De aanbeveling op gewicht duwt hem 35&nbsp;g boven zijn hoge bandbreedte: niet gevaarlijk, maar eiwitcalorie\u00ebn die elders zullen ontbreken. <b style=\"color:var(--pink)\">Het nutteloze overschot heeft een opportuniteitskost.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; In de praktijk<\/span>Je doel halen zonder je leven in de keuken door te brengen<\/h2>\n\n<div class=\"body\">\n<p>Een doel van 150 of 180&nbsp;g lijkt van ver hoog. Slim verdeeld past het in een normale dag:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Een bron bij elke maaltijd<\/h4>\n    <div class=\"meta\">De regel die 80 % van het probleem oplost<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">30 tot 50&nbsp;g per inname over 3 tot 5 maaltijden. Eieren &rsquo;s ochtends, vlees of vis &rsquo;s middags, een eiwitrijk zuivelproduct als tussendoortje, een bron bij het avondeten: het doel wordt gehaald zonder supplement.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Het ontbijt, de zwakke schakel<\/h4>\n    <div class=\"meta\">De eiwitarmste maaltijd van de dag<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Boterhammen-sap-koffie = 5&nbsp;g eiwitten. Vervang door eieren, skyr, kwark of havermout + melk: +25 tot 35&nbsp;g vanaf de ochtend, en een verzadiging die je late ochtenden verandert.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Whey: een hulpmiddel, geen verplichting<\/h4>\n    <div class=\"meta\">Praktisch, niet magisch<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">E\u00e9n dosis = ~25&nbsp;g eiwitten voor een minimale kost en volume. Nuttig wanneer je agenda een echte maaltijd onmogelijk maakt; nutteloos als je voeding je bandbreedte al dekt.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Vegetarisch: mogelijk, met methode<\/h4>\n    <div class=\"meta\">Grotere volumes, gecombineerde bronnen<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Peulvruchten + granen, tofu en tempeh, zuivel of verrijkte alternatieven: het doel blijft haalbaar door bronnen over de dag te combineren, met iets royalere porties.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" alt=\"\u00c9cran Calories de Lean : macros compt\u00e9s automatiquement \u00e0 chaque aliment logg\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Je grammen, geteld<\/b>Database, barcode of AI-foto: elk gelogd voedingsmiddel vult je eiwitteller.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Een nuttige herinnering uit onze <a href=\"https:\/\/lean-app.com\/nl\/etude-base-donnees-calories\/\">studie over de databases<\/a> : eiwitrepen zijn de meest foutieve categorie van OpenFoodFacts (meer dan \u00e9\u00e9n fiche op vijf inconsistent). Controleer de macro&rsquo;s na een scan.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mythe vs realiteit<\/span>Nieren in gevaar, magisch plafond: wat de wetenschap zegt<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">28<span>trials<\/span><\/div><div class=\"kl\">in de meta-analyse van Devries (2018): de nierfunctie van gezonde volwassenen verschilt niet tussen hoge en lage innames<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">1,62<span>g\/kg<\/span><\/div><div class=\"kl\">het buigpunt van Morton 2018: daarboven wordt de extra spierwinst ondetecteerbaar<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>%<\/span><\/div><div class=\"kl\">van de eiwitcalorie\u00ebn verbrand door hun vertering alleen: het meest verzadigende EN het duurste macro om op te slaan<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">De mythe<\/div>\n    <h4>\u00abTe veel eiwitten beschadigt de nieren\u00bb<\/h4>\n    <p>Het idee komt van een echt medisch onderwerp: bij een bestaande nierziekte worden eiwitten beperkt. Ge\u00ebxtrapoleerd naar gezonde mensen houdt het geen stand: de meta-analyse van Devries (2018, 28 gecontroleerde trials) vindt <b>geen enkel verschil in nierfunctie<\/b> tussen eiwitrijke en eiwitarme di\u00ebten bij gezonde volwassenen. De disclaimer blijft: nieraandoening = medisch advies v\u00f3\u00f3r elke verandering.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">De gemeten realiteit<\/div>\n    <h4>Het echte plafond is dat van het nut, niet van het gevaar<\/h4>\n    <p>Het plafond dat telt, zit elders: boven je bandbreedte bouwen extra eiwitten gewoon <b>niets meetbaars meer op<\/b> (buigpunt op 1,62&nbsp;g\/kg bij Morton 2018). Ze zijn niet gevaarlijk, ze zijn nutteloos: calorie\u00ebn die zullen ontbreken bij je trainingskoolhydraten of je eetplezier.<\/p>\n    <p>De echte vraag is dus niet \u00abmag ik er meer eten?\u00bb maar \u00abhaal ik mijn bandbreedte elke dag, weekend inbegrepen?\u00bb. Het is de regelmaat die bouwt, niet de pieken.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Het praktische gevolg: leg je bandbreedte vast op je vetvrije massa, haal ze elke dag met echt voedsel, en besteed je aandacht aan wat echt vooruitgaat: je training en je regelmaat. Tracking dient precies daarvoor: in \u00e9\u00e9n oogopslag zien of de rekening klopt.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Om je eiwitten in je volledige verbruik te plaatsen: de <a href=\"https:\/\/lean-app.com\/nl\/calculateur-tdee\/\">TDEE-calculator<\/a> en de gids <a href=\"https:\/\/lean-app.com\/nl\/calculer-vraie-depense-calorique\/\">je echte calorieverbruik berekenen<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Alles wat je je afvraagt over eiwitten<\/h2>\n<details class=\"faq\"><summary>Hoeveel eiwitten per dag om spier op te bouwen?<\/summary><div class=\"faq-body\"><p>De referentie-meta-analyse (Morton 2018, 49 studies) situeert het nuttige plafond rond 1,6 g per kilo gewicht, met een bovengrens op 2,2 om de meest veeleisende responders te dekken. Daarboven geen meetbare extra winst. Op de vetvrije massa geeft de bandbreedte van deze calculator het gepersonaliseerde equivalent voor jouw samenstelling: het calorieoverschot en de progressie in de training doen de rest.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hoeveel eiwitten per dag in een cut?<\/summary><div class=\"faq-body\"><p>Meer dan op onderhoud: 2,3 tot 3,1 g per kilo vetvrije massa (Helms 2014), des te hoger naarmate je tekort agressiever is en je al droog bent. In een tekort zijn eiwitten het signaal dat je lichaam zegt de spier te behouden en uit het vet te putten: de studie van Longland (2016) toonde een verlies van 4,8 kg vet met een WINST van 1,1 kg spier in 4 weken bij proefpersonen met hoge eiwitten + krachttraining.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Waarom berekenen op de vetvrije massa en niet op het totale gewicht?<\/summary><div class=\"faq-body\"><p>Omdat eiwitten de actieve weefsels voeden, niet de vetmassa. Een aanbeveling op totaal gewicht onderdoseert droge en gespierde profielen, en overdoseert profielen met een hoog vetpercentage. Twee personen van 90 kg kunnen 16 kg vetvrije massa verschillen: hun hetzelfde doel geven heeft geen zin. Je hebt dus je vetpercentage nodig: meet het met het meetlint of de BodyScan, en dan wordt de berekening triviaal.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Zijn te veel eiwitten gevaarlijk voor de nieren?<\/summary><div class=\"faq-body\"><p>Bij gezonde volwassenen niet: de meta-analyse van Devries (2018, 28 gecontroleerde trials) vindt geen enkel verschil in nierfunctie tussen hoge en lage innames. Eiwitbeperking betreft mensen met een bestaande nierziekte: in dat geval is medisch advies verplicht v\u00f3\u00f3r elke voedingsverandering.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Zijn eiwitten meteen na de training nodig?<\/summary><div class=\"faq-body\"><p>Het \u00abanabole venster\u00bb van 30 minuten wordt sterk overschat: wat telt, is je dagelijkse totaal en een redelijke verdeling over 3 tot 5 innames. Als je laatste maaltijd meerdere uren geleden is, is een inname rond de training zinvol; anders doet je volgende maaltijd het prima.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Whey of echt voedsel?<\/summary><div class=\"faq-body\"><p>Voedingskundig is een eiwit een eiwit: whey heeft niets magisch, het is gewoon praktisch en caloriearm voor zijn gehalte. Echt voedsel brengt daarbovenop verzadiging, micronutri\u00ebnten en plezier. De juiste regel: dek het essenti\u00eble met echt voedsel, houd whey voor de momenten waarop een maaltijd niet mogelijk is.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kun je tegelijk spier opbouwen en vet verliezen?<\/summary><div class=\"faq-body\"><p>Ja, onder bepaalde voorwaarden: beginners, terugkeer na een pauze, of tekort + hoge eiwitten + serieuze krachttraining (Longland 2016). Dat is lichaamsrecompositie. Ze wordt precies gestuurd door je vetpercentage en je vetvrije massa te volgen in plaats van alleen je gewicht: de weegschaal kan stagneren terwijl je samenstelling volledig verandert.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Doen eiwitten afvallen?<\/summary><div class=\"faq-body\"><p>Indirect helpen ze veel: het zijn de meest verzadigende macro&rsquo;s, en 20 tot 30 % van hun calorie\u00ebn gaan op aan hun eigen vertering (thermisch effect). Bij gelijke calorie\u00ebn maakt een eiwitrijker dieet het tekort beter houdbaar en beschermt het de spier. Maar het calorietekort blijft de motor: eiwitten zijn de copiloot.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hebben vrouwen minder eiwitten nodig?<\/summary><div class=\"faq-body\"><p>Per kilo vetvrije massa zijn de behoeften vergelijkbaar: het verschil in totale grammen komt gewoon van een gemiddeld lagere vetvrije massa. De bandbreedtes van deze calculator gelden voor beide geslachten; het is je lichaamssamenstelling die het cijfer personaliseert, niet je geslacht op zich.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Geeft deze calculator een exact voorschrift?<\/summary><div class=\"faq-body\"><p>Nee: een doelbandbreedte gebaseerd op de gepubliceerde consensus, gepersonaliseerd door je vetvrije massa en je doel. De precisie hangt af van die van je vetpercentage, en het individuele optimum varieert met training, slaap en tekort. Mik met regelmaat op je bandbreedte, stel bij volgens je resultaten over 4 tot 6 weken, en vraag bij een aandoening, met name van de nieren, medisch advies.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Wetenschappelijke bronnen<\/h4>\n  <ol>\n    <li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed 28698222<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\" target=\"_blank\" rel=\"noopener\">PubMed 22150425<\/a>.<\/li>\n    <li>Longland TM, Oikawa SY, Mitchell CJ, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738-46. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26817506\/\" target=\"_blank\" rel=\"noopener\">PubMed 26817506<\/a>.<\/li>\n    <li>Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets. J Nutr. 2018;148(11):1760-1775. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30383278\/\" target=\"_blank\" rel=\"noopener\">PubMed 30383278<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Je eiwitten, moeiteloos geteld<\/h3>\n  <p>Elk gelogd voedingsmiddel (database, barcode, AI-foto) vult je eiwitteller, en je doel steunt op je vetvrije massa gemeten via BodyScan. De regelmaat wordt zichtbaar, dag na dag. 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-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#article\",\n      \"headline\": \"Calculateur de prot\u00e9ines : combien de grammes par jour, calcul\u00e9 sur ta masse maigre\",\n      \"description\": \"Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre selon ton objectif (s\u00e8che, maintien, prise de muscle). 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"Fourchettes usuelles pour un homme : 10 \u00e0 25\u202f%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\u2019est l\u00e0 que la fourchette est la plus haute.\": {\"de\": \"In der Di\u00e4t sch\u00fctzt Protein deine Muskeln w\u00e4hrend des Defizits: Hier ist der Bereich am h\u00f6chsten.\", \"es\": \"En definici\u00f3n, las prote\u00ednas protegen tu m\u00fasculo durante el d\u00e9ficit: ah\u00ed es donde el rango es m\u00e1s alto.\", \"pt\": \"No cutting, as prote\u00ednas protegem seu m\u00fasculo durante o d\u00e9ficit: \u00e9 a\u00ed que a faixa \u00e9 mais alta.\"}, \"En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.\": {\"de\": \"Im Erhalt sichert der Bereich Regeneration und S\u00e4ttigung ohne nutzlosen \u00dcberschuss.\", \"es\": \"En mantenimiento, el rango asegura la recuperaci\u00f3n y la saciedad sin exceso in\u00fatil.\", \"pt\": \"Na manuten\u00e7\u00e3o, a faixa garante a recupera\u00e7\u00e3o e a saciedade sem excesso in\u00fatil.\"}, \"En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\u2019entra\u00eenement qui font le reste.\": {\"de\": \"Im Muskelaufbau beschleunigt Protein jenseits des Bereichs nichts: Die kcal und das Training machen den Rest.\", \"es\": \"En ganancia muscular, m\u00e1s all\u00e1 del rango, el excedente de prote\u00edna no acelera nada: son las kcal y el entrenamiento los que hacen el resto.\", \"pt\": \"No ganho muscular, al\u00e9m da faixa, o excedente de prote\u00edna n\u00e3o acelera nada: s\u00e3o as kcal e o treino que fazem o resto.\"}, \"Objectif s\u00e8che\": {\"de\": \"Ziel Di\u00e4t\", \"es\": \"Objetivo definici\u00f3n\", \"pt\": \"Objetivo cutting\"}, \"Objectif maintien\": {\"de\": \"Ziel Erhalt\", \"es\": \"Objetivo mantenimiento\", \"pt\": \"Objetivo manuten\u00e7\u00e3o\"}, \"Objectif prise de muscle\": {\"de\": \"Ziel Muskelaufbau\", \"es\": \"Objetivo ganancia muscular\", \"pt\": \"Objetivo ganho muscular\"}, \"En s\u00e8che : les prot\u00e9ines sont ton assurance muscle\": {\"de\": \"In der Di\u00e4t: Protein ist deine Muskel-Versicherung\", \"es\": \"En definici\u00f3n: las prote\u00ednas son tu seguro de m\u00fasculo\", \"pt\": \"No cutting: as prote\u00ednas s\u00e3o seu seguro de m\u00fasculo\"}, \"Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\u2019\u00e9tude de Longland (2016) l\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\u2019entra\u00eenement lourd : c\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.\": {\"de\": \"Je gr\u00f6\u00dfer dein Defizit und je schlanker du bist, desto h\u00f6her gehst du im Bereich. Die Longland-Studie (2016) hat es gezeigt: Defizit + viel Protein + Krafttraining = Fettverlust MIT Muskelaufbau. Verteile deine Portionen \u00fcber den Tag und trainiere weiter schwer: Das ist das Signal, das deinem K\u00f6rper sagt, den Muskel zu behalten.\", \"es\": \"Cuanto mayor es tu d\u00e9ficit y m\u00e1s definido est\u00e1s, m\u00e1s subes en el rango. El estudio de Longland (2016) lo mostr\u00f3: d\u00e9ficit + prote\u00ednas altas + fuerza = p\u00e9rdida de grasa CON ganancia de m\u00fasculo. Reparte tus tomas a lo largo del d\u00eda y mant\u00e9n el entrenamiento pesado: es la se\u00f1al que le dice a tu cuerpo que conserve el m\u00fasculo.\", \"pt\": \"Quanto maior seu d\u00e9ficit e mais definido voc\u00ea est\u00e1, mais voc\u00ea sobe na faixa. O estudo de Longland (2016) mostrou: d\u00e9ficit + prote\u00ednas altas + muscula\u00e7\u00e3o = perda de gordura COM ganho de m\u00fasculo. Distribua suas por\u00e7\u00f5es ao longo do dia e mantenha o treino pesado: \u00e9 o sinal que diz ao seu corpo para manter o m\u00fasculo.\"}, \"En maintien : la r\u00e9gularit\u00e9 avant tout\": {\"de\": \"Im Erhalt: Konstanz vor allem\", \"es\": \"En mantenimiento: la regularidad ante todo\", \"pt\": \"Na manuten\u00e7\u00e3o: a regularidade acima de tudo\"}, \"Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\u2019apport chute de 30 \u00e0 40\u202f% sans qu\u2019on s\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.\": {\"de\": \"Dein Bereich ist komfortabel: Erreiche ihn an einem normalen Tag ohne Zwang, mit einer Proteinquelle zu jeder Mahlzeit. Die klassische Falle ist das Wochenende, an dem die Zufuhr unbemerkt um 30 bis 40 % einbricht. Leichtes Tracking gen\u00fcgt, um es zu sehen.\", \"es\": \"Tu rango es c\u00f3modo: alc\u00e1nzalo un d\u00eda normal sin forzarte, con una fuente de prote\u00edna en cada comida. La trampa cl\u00e1sica es el fin de semana, donde la ingesta cae un 30 a 40 % sin darse cuenta. Un tracking ligero basta para verlo.\", \"pt\": \"Sua faixa \u00e9 confort\u00e1vel: alcance-a num dia normal sem se for\u00e7ar, com uma fonte de prote\u00edna em cada refei\u00e7\u00e3o. A armadilha cl\u00e1ssica \u00e9 o fim de semana, quando a ingest\u00e3o cai 30 a 40 % sem perceber. Um tracking leve basta para ver.\"}, \"En prise : les prot\u00e9ines ne sont pas le levier n\u00b01\": {\"de\": \"Im Aufbau: Protein ist nicht Hebel Nr. 1\", \"es\": \"En volumen: las prote\u00ednas no son la palanca n.\u00ba 1\", \"pt\": \"No bulking: as prote\u00ednas n\u00e3o s\u00e3o a alavanca n\u00ba 1\"}, \"Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\u2019entra\u00eenement qui pilotent. Mets l\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.\": {\"de\": \"Jenseits deines Bereichs baut zus\u00e4tzliches Protein nicht mehr Muskel auf (Morton 2018): Dein kontrollierter Kalorien\u00fcberschuss und deine Trainingsprogression steuern. Steck die gesparte Energie in Kohlenhydrate rund um die Einheiten.\", \"es\": \"M\u00e1s all\u00e1 de tu rango, las prote\u00ednas extra no construyen m\u00e1s m\u00fasculo (Morton 2018): son tu excedente cal\u00f3rico controlado y tu progresi\u00f3n en el entrenamiento los que mandan. Pon la energ\u00eda ahorrada en los carbohidratos alrededor de las sesiones.\", \"pt\": \"Al\u00e9m da sua faixa, as prote\u00ednas extras n\u00e3o constroem mais m\u00fasculo (Morton 2018): s\u00e3o seu excedente cal\u00f3rico controlado e sua progress\u00e3o no treino que mandam. Coloque a energia economizada nos carboidratos em torno dos treinos.\"}, \" Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 ziele eher auf das obere Ende deines Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, apunta m\u00e1s bien a la parte alta de tu rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mire mais no topo da sua faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Calcul des besoins en proteines : ESTIMATION PEDAGOGIQUE.\n  \/\/ Fourchettes publiees : Morton 2018 (PubMed 28698222, plafond ~1.6-2.2 g\/kg),\n  \/\/ Helms 2014 (24864135, seche : 2.3-3.1 g\/kg de masse maigre),\n  \/\/ Phillips 2011 (22150425), Longland 2016 (26817506).\n  \/\/ ============================================================\n  var LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 'en' : 'fr';\n  function T(fr,en){\n    if (LEAN_L === 'en') return en;\n    if (LEAN_L === 'fr') return fr;\n    var m = window.__LEAN_T && window.__LEAN_T[fr];\n    return (m && m[LEAN_L]) || fr;\n  }\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function fmt3(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:3, maximumFractionDigits:3}); }\n  function fmt1(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:1, maximumFractionDigits:1}); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var goalEl = document.querySelector('input[name=goal]:checked');\n    var goal = goalEl ? goalEl.value : 'cut';\n    byId('bfVal').innerHTML = String(bf).replace('.', ',') + '\\u202F%';\n    byId('bfHint').textContent = (sex === 'F')\n      ? T('Fourchettes usuelles pour une femme : 18 \u00e0 32\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a woman: 18 to 32%. Measure it with our body fat calculator (tape) or the BodyScan photo.')\n      : T('Fourchettes usuelles pour un homme : 10 \u00e0 25\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a man: 10 to 25%. Measure it with our body fat calculator (tape) or the BodyScan photo.');\n    byId('goalHint').textContent = (goal === 'cut')\n      ? T('En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\\u2019est l\u00e0 que la fourchette est la plus haute.','In a cut, protein protects your muscle during the deficit: that is where the range is highest.')\n      : (goal === 'maintain'\n        ? T('En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.','At maintenance, the range covers recovery and satiety without pointless excess.')\n        : T('En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\\u2019entra\u00eenement qui font le reste.','When building muscle, going beyond the range speeds up nothing: calories and training do the rest.'));\n    if (!w) return;\n    var ffm = w * (1 - bf \/ 100);\n    var lo_k, hi_k, pill;\n    if (goal === 'cut') { lo_k = 2.3; hi_k = 3.1; pill = T('Objectif s\u00e8che','Cutting target'); }\n    else if (goal === 'maintain') { lo_k = 1.8; hi_k = 2.2; pill = T('Objectif maintien','Maintenance target'); }\n    else { lo_k = 1.6; hi_k = 2.2; pill = T('Objectif prise de muscle','Muscle gain target'); }\n    var lo = Math.round(ffm * lo_k);\n    var hi = Math.round(ffm * hi_k);\n    var mid = Math.round((lo + hi) \/ 2);\n    var meals = (mid >= 160) ? 4 : 3;\n    byId('rProt').textContent = lo + '-' + hi;\n    byId('protBar').style.width = clamp(mid \/ 260 * 100, 8, 100) + '%';\n    var p = byId('protPill');\n    p.className = 'neat-pill ok';\n    p.textContent = pill;\n    byId('rMeal').textContent = Math.round(lo \/ meals) + '-' + Math.round(hi \/ meals);\n    byId('rMealN').textContent = meals;\n    var mealUnit = byId('rMeal').nextElementSibling;\n    if (mealUnit) mealUnit.textContent = 'g \\u00D7 ' + meals;\n    byId('rFfm').textContent = fmt1(ffm);\n    byId('rMid').textContent = mid;\n    byId('shareBar').style.width = clamp(ffm \/ w * 100, 8, 100) + '%';\n    byId('eqPoulet').textContent = fmt(Math.round(mid \/ 0.31 \/ 10) * 10);\n    byId('eqOeufs').textContent = Math.round(mid \/ 6.5);\n    byId('eqSkyr').textContent = (mid \/ 100).toFixed(1).replace('.', ',');\n    var totalReco = Math.round(w * 2);\n    byId('dTotal').textContent = totalReco;\n    byId('dGap').textContent = Math.abs(totalReco - mid);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les prot\u00e9ines sont ton assurance muscle','In a cut: protein is your muscle insurance');\n      body.textContent = T('Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\\u2019\u00e9tude de Longland (2016) l\\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\\u2019entra\u00eenement lourd : c\\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.','The bigger your deficit and the leaner you are, the higher you sit in the range. Longland (2016) showed it: deficit + high protein + strength training = fat loss WITH muscle gain. Spread your intake through the day and keep training heavy: that is the signal telling your body to keep the muscle.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9gularit\u00e9 avant tout','At maintenance: consistency first');\n      body.textContent = T('Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\\u2019apport chute de 30 \u00e0 40\\u202F% sans qu\\u2019on s\\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.','Your range is comfortable: hit it on a normal day without forcing, with a protein source at every meal. The classic trap is the weekend, when intake silently drops 30 to 40%. Light tracking is enough to catch it.');\n    } else {\n      title.textContent = T('En prise : les prot\u00e9ines ne sont pas le levier n\u00b01','When bulking: protein is not lever number one');\n      body.textContent = T('Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\\u2019entra\u00eenement qui pilotent. Mets l\\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.','Beyond your range, extra protein builds no extra muscle (Morton 2018): your controlled calorie surplus and training progression drive results. Put the spare energy into carbs around your sessions.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, aim for the top of your range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cBodyfat'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\">\n<p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Lees ook<\/p>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/nl\/calculateur-masse-grasse\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Vetpercentagecalculator (US Navy-methode) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">De stap ervoor: meet je vetpercentage met een meetlint om je vetvrije massa te kennen.<\/span><\/a><\/li>\n<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 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Waarom je BMR wordt berekend op je vetvrije massa, niet op je gewicht.<\/span><\/a><\/li>\n<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: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">De uitsplitsing van je verbruik, bouwsteen per bouwsteen, op je echte vetpercentage.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/nl\/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;\">Hoe je je echte calorieverbruik berekent <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">De complete gids, van BMR tot metabole adaptatie, met de valkuilen van de markt.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/nl\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculator metabole adaptatie <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Is je BMR vertraagd, en hoeveel: co\u00ebffici\u00ebnt 100 tot 0 %.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/nl\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Totaal energieverbruik: de complete gids <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Alles wat je kcal\/dag uitmaakt, van BMR tot het thermisch effect van voeding.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Bereken je eiwitbehoefte in gram per dag op je vetvrije massa, niet op je totale gewicht: cut, onderhoud of spieropbouw. Aanbevelingen met bronnen.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1958","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Eiwitcalculator: je grammen per dag, op je vetvrije massa - Lean<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/nl\/calculateur-proteines\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eiwitcalculator: je grammen per dag, op je vetvrije massa - Lean\" \/>\n<meta property=\"og:description\" content=\"Bereken je eiwitbehoefte in gram per dag op je vetvrije massa, niet op je totale gewicht: cut, onderhoud of spieropbouw. 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