{"id":1565,"date":"2026-05-26T22:00:30","date_gmt":"2026-05-26T22:00:30","guid":{"rendered":"https:\/\/lean-app.com\/?p=1565"},"modified":"2026-09-05T10:39:33","modified_gmt":"2026-09-05T10:39:33","slug":"calculateur-deficit-calorique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/no\/calculateur-deficit-calorique\/","title":{"rendered":"Kalkulator for kaloriunderskudd: riktig tiln\u00e6rming for en deff (etter din reelle TDEE)"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"&minus;\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1565 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1565 #lvm-shell .wrap,\nbody.postid-1565 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1565 #lvm-shell .wrap,\n  body.postid-1565 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1565 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1565 #lvm-shell *{max-width:100%}\nbody.postid-1565 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1565 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1565 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1565 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1565 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1565 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1565 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1565 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1565 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1565 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1565 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1565 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1565 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1565 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1565 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1565 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1565 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1565 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1565 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1565 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1565 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1565 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1565 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1565 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1565 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1565 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1565 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1565 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1565 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/no\/\"><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\/no\/\">Hjem<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/no\/\">Hjem<\/a> &nbsp;\/&nbsp; Kalkulator for kaloriunderskudd<\/div>\n  <div class=\"eyebrow\">Kalkulator &middot; Deffens vitenskap<\/div>\n  <h1 id=\"title\">Kalkulator for kaloriunderskudd: riktig tiln\u00e6rming for en deff\n    <span class=\"alt\">etter din reelle TDEE (fettprosentbevisst)<\/span>\n  <\/h1>\n  <p class=\"dek\">Det riktige underskuddet er ikke et rundt tall. Det er en prosent av den reelle TDEE-en din. Beregn det p\u00e5 det reelle forbruket ditt (fettprosent inkludert), velg et langsomt, moderat eller aggressivt tempo, og se muskeltapet komme s\u00e5 snart du overstiger &minus;25&nbsp;%.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>Lean-teamet<\/strong> &middot; Lesetid 12&nbsp;min &middot; Oppdatert 26. mai 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Gratis nedlasting<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Kaloriunderskuddet for \u00e5 g\u00e5 ned i vekt m\u00e5 beregnes i prosent av TDEE-en din, ikke i absolutt verdi. Og TDEE-en din m\u00e5 beregnes p\u00e5 den reelle kroppssammensetningen din, ikke p\u00e5 Mifflin-St Jeor 1990. Lean gj\u00f8r begge deler: AI BodyScan for fettprosenten, kontinuerlig rekalibrering for underskuddet, live kaloribalanse gjennom dagen.\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>D\u00e9mo interactive<\/small>Touchez l&rsquo;\u00e9cran pour explorer l&rsquo;app<\/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>D\u00e9mo interactive<\/small>Touchez l&rsquo;\u00e9cran<br>for \u00e5 utforske appen<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Aper\u00e7u de l'application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Tilbake\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Aper\u00e7u Lean, onglet D\u00e9pense\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Onglet Bilan\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Onglet Calories\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Forbruk-fanen\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Onglet Strat\u00e9gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l'app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Oversikt<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorier<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">D\u00e9pense<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strat\u00e9gie<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Raskt svar<\/div>\n    <p>For \u00e5 beregne kaloriunderskuddet ditt riktig, ta utgangspunkt i din <b>ekte TDEE<\/b> (beregnet p\u00e5 den reelle fettprosenten din), velg et underskudd i prosent av denne TDEE-en fremfor et rundt tall, og aksepter at den metabolske tilpasningen bremser tapet etter 2 til 3 uker. Tre anbefalte tempoer: <b>langsomt (&minus;10&nbsp;%)<\/b> for \u00e5 bevare muskelen, <b>moderat (&minus;20&nbsp;%)<\/b> i standard deff, <b>aggressivt (&minus;25 til &minus;30&nbsp;%)<\/b> bare i korte perioder. Utover &minus;30&nbsp;% er muskeltap og hormonelt fall garantert.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Kalkulator<\/span>Beregn underskuddet ditt p\u00e5 din ekte TDEE<\/h2>\n<p>Legg inn dataene dine nedenfor. Den ansl\u00e5tte TDEE-en din vises \u00f8verst (beregnet p\u00e5 den fettfrie massen din via Leans fettprosentbevisste tiln\u00e6rming, og deretter justert for aktivitetsniv\u00e5et ditt). De tre underskuddsscenarioene nedenfor viser m\u00e5linntaket ditt og det ansl\u00e5tte tapstempoet for hvert av dem.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Parametrene dine<\/h3>\n    <div class=\"calc-row\">\n      <label>Kj\u00f8nn<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Mann<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Kvinne<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Alder (\u00e5r)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Vekt (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"80\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">H\u00f8yde (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"130\" max=\"220\" value=\"180\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Fettprosent <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Aktivitetsniv\u00e5<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">Stillesittende (kontor, 0 trening)<\/option>\n        <option value=\"1.375\">Lett (gange, 1-2 \u00f8kter\/uke)<\/option>\n        <option value=\"1.55\" selected>Moderat (3-4 \u00f8kter\/uke)<\/option>\n        <option value=\"1.725\">Intens (5-6 \u00f8kter\/uke)<\/option>\n        <option value=\"1.9\">Sv\u00e6rt intens (idrettsut\u00f8ver)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">Kjenner du ikke fettprosenten din? Lean beregner den fra ett foto (AI BodyScan, 5&nbsp;sekunder) med presisjon p\u00e5 DEXA-niv\u00e5.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Din ansl\u00e5tte TDEE<\/div>\n      <div class=\"val\"><span id=\"rTDEE\">0<\/span><span class=\"unit\">kcal\/dag<\/span><\/div>\n      <div class=\"note\">Beregnet p\u00e5 den fettfrie massen din &times; aktivitetsmultiplikator<\/div>\n    <\/div>\n\n    <div class=\"scen-grid\">\n      <div class=\"scen-card lent\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Langsomt<\/span>\n          <span class=\"scen-pct\">&minus;10&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rLent\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,25&nbsp;kg\/uke &middot; bevarer den fettfrie massen<\/div>\n      <\/div>\n      <div class=\"scen-card mod\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Moderat (anbefalt)<\/span>\n          <span class=\"scen-pct\">&minus;20&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rMod\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,5&nbsp;kg\/uke &middot; balansert standard deff<\/div>\n      <\/div>\n      <div class=\"scen-card agg\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Aggressivt<\/span>\n          <span class=\"scen-pct\">&minus;25 til &minus;30&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rAgg\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,75 til 1&nbsp;kg\/uke<\/div>\n        <div class=\"scen-warn\">Risiko for muskeltap og hormonelt fall. Bare korte faser (2-4 uker).<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Med Lean <b>rekalibreres underskuddet ditt ved hver veiing<\/b>. BMR synker n\u00e5r du mister fett, den metabolske tilpasningen bremser forbruket: m\u00e5linntaket ditt beveger seg deretter, uten papirformel.\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Kalkulatoren ovenfor bruker en offentlig tiln\u00e6rming p\u00e5 fettfri masse for TDEE-en din. <b>Leans patenterte propriet\u00e6re modell g\u00e5r lenger:<\/b> den integrerer den metabolske tilpasningen i underskudd (konvensjon 100&rarr;0&nbsp;%), rekalibrerer uke for uke via AI BodyScan og veiingen, og justerer dagens kalorim\u00e5l etter det du allerede har spist. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Test p\u00e5 profilen din i Lean.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Myten knust<\/span>Hvorfor 7700 kcal = 1 kg ikke holder lenger<\/h2>\n\n<div class=\"statement\"><p>Myten <span class=\"accent\">7700 kcal = 1 kg<\/span> stammer fra en studie fra 1958. Den metabolske tilpasningen har endret spillereglene.<\/p><\/div>\n\n<div class=\"body\">\n<p>Wishnofsky publiserer i 1958 en tiln\u00e6rming som ble en gyllen regel: 1 kg kroppsfett inneholder omtrent 7&thinsp;700 kcal, s\u00e5 et akkumulert underskudd p\u00e5 7&thinsp;700 kcal burde gi 1 kg tap. Formelen har sirkulert i 60 \u00e5r i ern\u00e6ringsl\u00e6reb\u00f8ker, sporingsapper og coachers hoder.<\/p>\n<p>Problemet: den forutsetter at TDEE-en din forblir konstant under underskuddet ditt. Det er feil. N\u00e5r du spiser i underskudd i 2 til 3 uker, aktiverer kroppen din en <b>adaptation m\u00e9tabolique<\/b> som bremser BMR-en din 5 til 20&nbsp;% under forventet verdi (M\u00fcller 2015). Den ubevisste NEAT-en din synker ogs\u00e5 (mindre fikling, mindre rask gange). Totalt kan den reelle TDEE-en din falle 15 til 25&nbsp;% i forhold til TDEE-en beregnet ved diettens start.<\/p>\n<p>Konkret: en mann med 2&thinsp;700 kcal i TDEE som spiser p\u00e5 &minus;500 kcal i 8 uker vil <b>ikke&#8203;<\/b> g\u00e5 ned 8 &times; 0,45 &asymp; 3,6&nbsp;kg som Wishnofsky-beregningen forutsier. Han vil g\u00e5 ned mellom 2,2 og 2,8&nbsp;kg, fordi den reelle TDEE-en hans i uke 6 ikke lenger er 2&thinsp;700, men 2&thinsp;300. Det \u00abopplevde\u00bb underskuddet blir &minus;100 kcal\/dag.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Bodyfat r\u00e9el<\/b>Foto, 5&nbsp;sekunder. Lean beregner BMR-en din p\u00e5 nytt p\u00e5 den fettfrie massen din, s\u00e5 underskuddet ditt forblir riktig selv n\u00e5r kroppen din tilpasser seg.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Den riktige tiln\u00e6rmingen er \u00e5 <b>rekalibrere underskuddet kontinuerlig<\/b>. Ikke ett m\u00e5ltall for 12 uker, men et m\u00e5l som beveger seg etter den reelle kroppssammensetningen din og den reelle TDEE-en din for uken. Lean gj\u00f8r n\u00f8yaktig det: ved hver veiing beregnes BMR p\u00e5 nytt p\u00e5 den fettfrie massen (selv beregnet p\u00e5 nytt via fettprosenten), den metabolske tilpasningen integreres multiplikativt, og dagens kalorim\u00e5l justeres.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Detaljene om TDEE-sammensetningen og den metabolske tilpasningen st\u00e5r i <a href=\"https:\/\/lean-app.com\/no\/calculateur-tdee\/\">calculateur TDEE complet<\/a> og pilaren <a href=\"https:\/\/lean-app.com\/no\/metabolisme-de-base\/\">BMR<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tre profiler, tre underskudd<\/span>Det riktige underskuddet avhenger av utgangspunktet ditt<\/h2>\n<p>Tre menn, tre sammensetninger, tre ulike m\u00e5l. Du ser hvordan det riktige underskuddet varierer etter fettprosent og aktivitet, ikke etter en universell regel.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Sportslig profil<\/h4>\n    <div class=\"meta\">28 \u00e5r &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 18&nbsp;% fettprosent &middot; moderat aktivitet &middot; m\u00e5l standard deff<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Ansl\u00e5tt TDEE (fettprosentbevisst)<\/span><span class=\"v\">2&thinsp;700 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Langsomt underskudd (&minus;10&nbsp;%)<\/span><span class=\"v\">2&thinsp;430 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Moderat underskudd (&minus;20&nbsp;%) Lean-m\u00e5l<\/span><span class=\"v\">2&thinsp;160 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressivt underskudd (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;025 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Forventet tempo: <b style=\"color:var(--pink)\">0,5&nbsp;kg\/uke<\/b>. Line\u00e6r deff, muskel bevart.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Gjennomsnittsprofil<\/h4>\n    <div class=\"meta\">35 \u00e5r &middot; 75&nbsp;kg &middot; 175&nbsp;cm &middot; 22&nbsp;% fettprosent &middot; stillesittende &middot; m\u00e5l komme i form igjen<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Ansl\u00e5tt TDEE (fettprosentbevisst)<\/span><span class=\"v\">2&thinsp;200 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Langsomt underskudd (&minus;10&nbsp;%)<\/span><span class=\"v\">1&thinsp;980 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Moderat underskudd (&minus;20&nbsp;%) Lean-m\u00e5l<\/span><span class=\"v\">1&thinsp;760 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressivt underskudd (&minus;25&nbsp;%)<\/span><span class=\"v\">1&thinsp;650 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Forventet tempo: <b style=\"color:var(--pink)\">0,4 til 0,5&nbsp;kg\/uke<\/b>. Ikke g\u00e5 under 1&thinsp;500 kcal (hormonell terskel for menn).<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Avansert recomp-profil<\/h4>\n    <div class=\"meta\">30 \u00e5r &middot; 70&nbsp;kg &middot; 175&nbsp;cm &middot; 12&nbsp;% fettprosent &middot; intens aktivitet &middot; m\u00e5l rekomposisjon (bygge muskel, miste fett)<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Ansl\u00e5tt TDEE (fettprosentbevisst)<\/span><span class=\"v\">2&thinsp;900 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Langsomt underskudd (&minus;10&nbsp;%) Lean-m\u00e5l<\/span><span class=\"v\">2&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Moderat underskudd (&minus;20&nbsp;%)<\/span><span class=\"v\">2&thinsp;320 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressivt underskudd (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;175 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Forventet tempo: <b style=\"color:var(--pink)\">0,2&nbsp;kg\/uke<\/b>. Recomp = minimalt underskudd, h\u00f8yt protein, progressiv overbelastning p\u00e5 treningssenteret.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; De tre tempoene i detalj<\/span>Langsomt, moderat, aggressivt: for hvem, for hva<\/h2>\n<p>Det riktige underskuddet er ikke det raskeste. Det er det du kan holde uten \u00e5 \u00f8delegge stoffskiftet ditt eller miste den fettfrie massen din. Her er detaljene om de tre tempoene.<\/p>\n\n<div class=\"sce-detail\">\n  <div class=\"sd lent\">\n    <div class=\"head\"><h4>Langsomt underskudd<\/h4><span class=\"pct\">&minus;10&nbsp;% av TDEE<\/span><\/div>\n    <p>Forventet tap: ~0,25&nbsp;kg\/uke, alts\u00e5 omtrent 1&nbsp;kg\/m\u00e5ned. Minimal metabolsk tilpasning, kontrollerbar sult, fettfri masse bevart.<\/p>\n    <div class=\"lab\">For hvem<\/div>\n    <p>Allerede definerte profiler (fettprosent &lt; 15&nbsp;% mann, &lt; 22&nbsp;% kvinne) som sikter mot rekomposisjon. Profiler som kommer ut av en oppbyggingsfase. Profiler som er f\u00f8lsomme for restriksjon (idrettskarriere, s\u00e5rbar mental h\u00e5ndtering).<\/p>\n    <div class=\"lab\">Risikoer<\/div>\n    <p>Ingen hormonell eller muskul\u00e6r risiko. Den eneste risikoen: at tapet er for langsomt til \u00e5 holde motivasjonen.<\/p>\n    <div class=\"lab\">Leans anbefaling<\/div>\n    <p>Som standard p\u00e5 recomp-profiler og andre deffsykluser. Kombineres med styrketrening for \u00e5 stimulere den fettfrie massen.<\/p>\n  <\/div>\n\n  <div class=\"sd mod\">\n    <div class=\"head\"><h4>Moderat underskudd (anbefalt)<\/h4><span class=\"pct\">&minus;20&nbsp;% av TDEE<\/span><\/div>\n    <p>Forventet tap: ~0,5&nbsp;kg\/uke, alts\u00e5 omtrent 2&nbsp;kg\/m\u00e5ned. Moderat metabolsk tilpasning (10 til 15&nbsp;% i gjennomsnitt etter 6 uker), h\u00e5ndterbar sult med h\u00f8yt protein og fiber.<\/p>\n    <div class=\"lab\">For hvem<\/div>\n    <p>Standard deff p\u00e5 profil med fettmargin \u00e5 miste (fettprosent 15 til 25&nbsp;% mann, 22 til 32&nbsp;% kvinne). Standardmodus for flertallet av \u00abnormale\u00bb vekttapsm\u00e5l.<\/p>\n    <div class=\"lab\">Risikoer<\/div>\n    <p>Hvis underskuddet strekker seg utover 12 uker uten diet break, kan den metabolske tilpasningen overstige 20&nbsp;%: tapet stagnerer. L\u00f8sning: rekalibrere TDEE og vurdere en refeed.<\/p>\n    <div class=\"lab\">Leans anbefaling<\/div>\n    <p>Standardm\u00e5l for flertallet av nye brukere. Lean justerer automatisk dagens kcal-m\u00e5l etter live-kaloribalansen og den beregnede metabolske tilpasningen.<\/p>\n  <\/div>\n\n  <div class=\"sd agg\">\n    <div class=\"head\"><h4>Aggressivt underskudd<\/h4><span class=\"pct\">&minus;25 til &minus;30&nbsp;% av TDEE<\/span><\/div>\n    <p>Forventet tap: ~0,75 til 1&nbsp;kg\/uke. Sterk metabolsk tilpasning (opptil 25&nbsp;% p\u00e5 8 uker if\u00f8lge M\u00fcller). Betydelig sult. Risiko for muskeltap hvis proteinene er utilstrekkelige.<\/p>\n    <div class=\"lab\">For hvem<\/div>\n    <p>Profiler med betydelig overvekt (fettprosent &gt; 28&nbsp;% mann, &gt; 35&nbsp;% kvinne) som kan t\u00e5le et st\u00f8rre absolutt underskudd uten muskul\u00e6r risiko. Idrettsut\u00f8vere i kort fase f\u00f8r konkurranse (peak week).<\/p>\n    <div class=\"lab\">Risikoer<\/div>\n    <p>Utover &minus;30&nbsp;% er muskeltap nesten garantert (Helms 2014), fall i skjoldbruskkjertelhormoner og kj\u00f8nnshormoner, ytelse p\u00e5 treningssenteret som kollapser. Amenor\u00e9 hos kvinner. Sl\u00f8vhet, d\u00e5rlig restitusjon.<\/p>\n    <div class=\"lab\">Leans anbefaling<\/div>\n    <p>Bare korte faser (2 til 4 uker maks), fulgt av en retur til moderat underskudd eller en diet break p\u00e5 vedlikehold. Aldri i \u00ablangvarig\u00bb modus.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Hvordan Lean rekalibrerer underskuddet ditt<\/span>Underskuddet som beveger seg med kroppen din<\/h2>\n\n<div class=\"body\">\n<p>Et underskudd beregnet ved starten av dietten er bare gyldig ved starten av dietten. Etter 2 til 3 uker har kroppen din endret seg: mindre vekt, noen ganger mindre fettprosent, lavere BMR, metabolsk tilpasning som begynner. Underskuddet \u00ab&minus;500 kcal\/dag\u00bb du holdt, blir et underskudd p\u00e5 \u00ab&minus;300 kcal\/dag\u00bb uten at du endrer noe. Tapet bremser, du f\u00e5r panikk, du kutter enda mer: det er fellen med underdietting.<\/p>\n<p>Lean unng\u00e5r det ved \u00e5 beregne alt p\u00e5 nytt, kontinuerlig:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. BMR-omberegning ved hver veiing<\/h4>\n    <div class=\"meta\">Patentert propriet\u00e6r modell p\u00e5 fettfri masse<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">N\u00e5r du veier 2&nbsp;kg mindre, er den mekaniske BMR-en din lavere. Lean beregner den automatisk p\u00e5 nytt. Ingen grunn til \u00e5 r\u00f8re kalkulatoren.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Gjentatt AI BodyScan<\/h4>\n    <div class=\"meta\">Foto, 5 sekunder, oppdatert fettprosent<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Under deffen kan den fettfrie massen din endre seg (ideelt sett stabil, noen ganger i lett nedgang). Fettprosenten oppdateres, alts\u00e5 BMR ogs\u00e5.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Modellert metabolsk tilpasning<\/h4>\n    <div class=\"meta\">Multiplikasjonskoeffisient for BMR, konvensjon 100&rarr;0&nbsp;%<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Hver uke i underskudd ansl\u00e5r Lean tilpasningskoeffisienten din. Hvis du g\u00e5r ned mindre enn forventet, synker koeffisienten: den omberegnede TDEE-en din gjenspeiler den fysiologiske virkeligheten din.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Live kaloribalanse<\/h4>\n    <div class=\"meta\">Dagens kcal-m\u00e5l som beveger seg gjennom dagen<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">I l\u00f8pet av dagen flytter m\u00e5let ditt seg etter det du allerede har spist og etter den reelle aktiviteten din (skritt, \u00f8kter). Du ser direkte hvor mye du fortsatt kan spise for \u00e5 holde deg innenfor m\u00e5let ditt.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Denne logikken lever i Leans <b>Progresjonspyramide<\/b> i Lean: etterlevelse &gt; kalorim\u00e5l &gt; skritt &gt; makroer. Hierarkiet som maksimerer tapet uten \u00e5 \u00f8delegge det. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Se Pyramiden i appen<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Alt du lurer p\u00e5 om kaloriunderskudd<\/h2>\n<details class=\"faq\"><summary>Hvordan beregner man kaloriunderskuddet sitt presist?<\/summary><div class=\"faq-body\"><p>Ta utgangspunkt i den reelle TDEE-en din (BMR p\u00e5 fettfri masse + NEAT + EAT + TEF, ideelt fettprosentbevisst), og bruk deretter en underskuddsprosent etter m\u00e5let ditt: 10 % for \u00e5 bevare muskel, 20 % for en standard deff, 25 til 30 % for en kort aggressiv fase. Unng\u00e5 runde tall som 500 kcal mindre: de er for aggressive p\u00e5 sm\u00e5 kropper og for milde p\u00e5 store.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvilket kaloriunderskudd for \u00e5 g\u00e5 ned 1 kg per uke?<\/summary><div class=\"faq-body\"><p>Ett kilo kroppsfett inneholder omtrent 7 700 kcal. I teorien ville et daglig underskudd p\u00e5 1 100 kcal gi 1 kg per uke. I praksis bremser den metabolske tilpasningen tapet med 15 til 25 % etter noen uker. For \u00e5 sikte mot 1 kg\/uke p\u00e5 en realistisk m\u00e5te trengs et innledende underskudd p\u00e5 25 til 30 % av TDEE, som ikke skal holdes utover 2 til 4 uker.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvilket kaloriunderskudd for en deff uten \u00e5 miste muskel?<\/summary><div class=\"faq-body\"><p>Det moderate underskuddet (-20 % av TDEE) er det beste kompromisset. Kombinert med 1,8 til 2,2 g protein per kg fettfri masse og regelmessig styrketrening gir det et fettap p\u00e5 omtrent 0,5 kg\/uke samtidig som muskelmassen bevares (Helms 2014). Det langsomme underskuddet (-10 %) er enda mer beskyttende, men langsommere.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>For stort kaloriunderskudd: hvilke risikoer?<\/summary><div class=\"faq-body\"><p>Utover 30 % av TDEE hoper risikoene seg opp: akselerert muskeltap, fall i skjoldbruskkjertelhormoner (T3, T4), fall i kj\u00f8nnshormoner (testosteron hos menn, \u00f8strogener hos kvinner, helt til amenor\u00e9), ytelse p\u00e5 treningssenteret som kollapser, forringet s\u00f8vn, adaptivt stoffskifte som forsterkes og bremser tapet enda mer. Du ender med \u00e5 miste mer muskel enn fett.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvor mange kcal mindre per dag for \u00e5 g\u00e5 ned 5 kg?<\/summary><div class=\"faq-body\"><p>Det avhenger av m\u00e5ltempoet. Med moderat underskudd (-20 % TDEE, ~0,5 kg\/uke) trengs 10 uker for 5 kg total vekt. Med langsomt underskudd (-10 %, ~0,25 kg\/uke), 20 uker. Merk at disse anslagene forutsetter en gjennomsnittlig metabolsk tilpasning; det reelle tempoet bremser gjennom ukene, det er normalt og derfor rekalibrerer Lean.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hvorfor bremser tapet mitt etter noen uker i underskudd?<\/summary><div class=\"faq-body\"><p>Tre samtidige \u00e5rsaker. F\u00f8rste: BMR-en din synker fordi du veier mindre. Andre: den metabolske tilpasningen reduserer BMR-en din 5 til 20 % under forventet verdi. Tredje: den ubevisste NEAT-en din synker (du beveger deg mindre uten \u00e5 merke det). Totalt kan den reelle TDEE-en din falle 15 til 25 % i forhold til start-TDEE-en. L\u00f8sning: rekalibrere underskuddet i prosent av den nye TDEE-en, ikke i absolutt verdi.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>B\u00f8r man ta en diet break under en deff?<\/summary><div class=\"faq-body\"><p>Ja, s\u00e5 snart deffen overstiger 8 til 12 uker eller den metabolske tilpasningen blir for sterk (stagnerende tap til tross for underskudd). Diet break best\u00e5r i \u00e5 g\u00e5 tilbake til vedlikehold (TDEE) i 1 til 2 uker for \u00e5 la hormonene stige igjen og stoffskiftet delvis nullstilles (Trexler 2014). Deretter gjenopptas underskuddet, i lignende eller mildere tempo.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kaloriunderskudd mann vs kvinne: hvilken forskjell?<\/summary><div class=\"faq-body\"><p>Prinsippet (prosent av TDEE) er identisk. Men den absolutte minimumsterskelen er ulik: hos menn er det sjelden berettiget \u00e5 g\u00e5 under 1 500 kcal\/dag; hos kvinner ligger den hormonelle terskelen rundt 1 200 til 1 300 kcal. Under det, risiko for amenor\u00e9 og skjoldbruskforstyrrelser. Kvinner i lutealfasen (f\u00f8r menstruasjon) kan holde p\u00e5 1 til 2 kg vann som skjuler fettapet: ingen panikk.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kan man miste fett og bygge muskel samtidig?<\/summary><div class=\"faq-body\"><p>Ja, det er kroppsrekomposisjon. Mulig spesielt hos: (a) nybegynnere i styrke, (b) overvektige profiler, (c) profiler som kommer ut av en lang pause. Betingelser: minimalt underskudd (-10 % TDEE maks), h\u00f8yt protein (~2 g\/kg fettfri masse), progressiv styrketrening, s\u00f8vn 7 til 9 t. Vekttapet er langsomt (~0,2 kg\/uke), men fettprosenten synker raskere enn vekten.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Er myten 7700 kcal = 1 kg sann?<\/summary><div class=\"faq-body\"><p>Teoretisk, ja: 1 kg kroppsfett inneholder omtrent 7 700 kcal. Praktisk, nei: den metabolske tilpasningen gj\u00f8r at et akkumulert underskudd p\u00e5 7 700 kcal over flere uker ikke gir n\u00f8yaktig 1 kg tap. Regelen fungerer i starten av underskuddet, og avviker deretter med 15 til 25 % etter 6 til 8 uker. Derfor tar statiske kalkulatorer feil og Lean beregner kontinuerlig p\u00e5 nytt.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Vitenskapelige kilder<\/h4>\n  <ol>\n    <li>Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/13594881\/\" target=\"_blank\" rel=\"noopener\">PubMed 13594881<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Curr Obes Rep. 2016;5(4):413-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">PubMed 27739007<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>Aragon AA, Schoenfeld BJ, Wildman R, et al. ISSN position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun;14:16. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">PubMed 28630601<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Kaloriunderskuddet ditt, rekalibrert hver uke<\/h3>\n  <p>AI BodyScan, live kaloribalanse, modellert metabolsk tilpasning. Uten papirformel eller rundt tall. Gratis nedlasting, 7&nbsp;dagers pr\u00f8veperiode p\u00e5 \u00e5rsabonnementet.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#calculator\",\"name\":\"Calculateur de d\u00e9ficit calorique\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\",\"description\":\"Calculateur de d\u00e9ficit calorique sur TDEE bodyfat-aware avec trois sc\u00e9narios (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %).\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l'adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d'environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique trop important : quels risques ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Au-del\u00e0 de 30 % du TDEE, les risques s'accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l'homme, oestrog\u00e8nes chez la femme, jusqu'\u00e0 l'am\u00e9norrh\u00e9e), performance en salle qui s'effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.\"}},{\"@type\":\"Question\",\"name\":\"Combien de kcal en moins par jour pour perdre 5 kg ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c'est normal et c'est pour \u00e7a que Lean recalibre.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l'adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t'en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.\"}},{\"@type\":\"Question\",\"name\":\"Faut-il faire un diet break pendant une s\u00e8che ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l'adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). Reprise du d\u00e9ficit ensuite, \u00e0 un rythme similaire ou plus doux.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique homme vs femme : quelle diff\u00e9rence ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le principe (pourcentage du TDEE) est identique. Mais le seuil minimum absolu diff\u00e8re : chez l'homme, descendre sous 1 500 kcal\/jour est rarement justifi\u00e9 ; chez la femme, le seuil hormonal est autour de 1 200 \u00e0 1 300 kcal. En dessous, risque d'am\u00e9norrh\u00e9e et de d\u00e9r\u00e8glement thyro\u00efdien. Les femmes en phase lut\u00e9ale (avant r\u00e8gles) peuvent retenir 1 \u00e0 2 kg d'eau qui masque la perte de gras : ne pas paniquer.\"}},{\"@type\":\"Question\",\"name\":\"Peut-on perdre du gras et prendre du muscle en m\u00eame temps ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la recomposition corporelle. Possible surtout chez : (a) d\u00e9butants en force, (b) profils en surpoids, (c) profils sortant d'une longue pause. Conditions : d\u00e9ficit minimal (-10 % TDEE max), prot\u00e9ines \u00e9lev\u00e9es (~2 g\/kg masse maigre), entra\u00eenement en force progressif, sommeil 7 \u00e0 9h. La perte de poids est lente (~0,2 kg\/semaine) mais le bodyfat baisse plus vite que le poids.\"}},{\"@type\":\"Question\",\"name\":\"Le mythe 7700 kcal = 1 kg est-il vrai ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Th\u00e9oriquement, oui : 1 kg de gras corporel contient environ 7 700 kcal. Pratiquement, non : l'adaptation m\u00e9tabolique fait qu'un d\u00e9ficit cumul\u00e9 de 7 700 kcal sur plusieurs semaines ne produit pas exactement 1 kg de perte. La r\u00e8gle marche en d\u00e9but de d\u00e9ficit, puis d\u00e9rive de 15 \u00e0 25 % au bout de 6 \u00e0 8 semaines. C'est pour \u00e7a que les calculateurs statiques se trompent et que Lean recalcule en continu.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories et m\u00e9tabolisme avec BodyScan IA pour calculer le d\u00e9ficit calorique sur TDEE r\u00e9el.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}}]}\n<\/script>\n\n<script>(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n\n  var tabMap = {\n    bilan:    {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp',     drill:false},\n    kcal:     {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp',      drill:false},\n    depense:  {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp',   drill:true},\n    strategie:{src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp', drill:false}\n  };\n  var subMap = {\n    BMR:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',\n    NEAT: 'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',\n    EAT:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',\n    TEF:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'\n  };\n  var currentTab = 'depense';\n\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 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De andre appene gj\u00f8r det ikke.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: hvordan hverdagen forbrenner mer enn treningen <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hvorfor skrittene og de ikke-sportslige aktivitetene dine utgj\u00f8r 15 til 30 % av det totale forbruket ditt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/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;\">Beregning av basalmetabolisme: den mest presise formelen (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Sammenlign Harris-Benedict 1919, Mifflin-St Jeor 1990 og Lean-tiln\u00e6rmingen p\u00e5 den reelle fettprosenten din.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/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;\">Komplett TDEE-kalkulator: den kanoniske formelen BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Fettprosentbevisst TDEE-kalkulator med oppdeling av de 4 metabolske byggesteinene.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Beste apper for \u00e5 telle kalorier i 2026: 8 apper testet <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">\u00c6rlig sammenligning: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %), warning au-del\u00e0 de -30 %, recalibrage continu via Lean.<\/p>","protected":false},"author":1,"featured_media":1567,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalkulator for kaloriunderskudd til deff: den ekte metoden<\/title>\n<meta name=\"description\" content=\"Beregn kaloriunderskuddet ditt p\u00e5 din reelle fettprosentbevisste TDEE. 3 tempoer (langsomt, moderat, aggressivt), advarsel om muskeltap, kontinuerlig rekalibrering via Lean.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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