{"id":1623,"date":"2026-05-27T10:56:57","date_gmt":"2026-05-27T10:56:57","guid":{"rendered":"https:\/\/lean-app.com\/depense-energetique-totale-v2\/"},"modified":"2026-09-05T10:52:58","modified_gmt":"2026-09-05T10:52:58","slug":"depense-energetique-totale-v2","status":"publish","type":"post","link":"https:\/\/lean-app.com\/no\/depense-energetique-totale-v2\/","title":{"rendered":"Totalt energiforbruk (TDEE): komplett guide for en vellykket deff"},"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-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px}\n#lvm-shell .calc-card.lean{border-left:4px solid var(--pink);background:linear-gradient(90deg,var(--pink-soft),#fff 30%)}\n#lvm-shell .calc-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 .calc-card .formula{font-size:13px;color:var(--dim);margin-top:2px}\n#lvm-shell .calc-card .result{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.025em;margin-top:8px;color:var(--ink);line-height:1}\n#lvm-shell .calc-card .result .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-card.lean .result{color:var(--pink)}\n#lvm-shell .calc-delta{margin-top:10px;padding:12px 14px;background:#fff;border:1px dashed var(--pink);border-radius:10px;font-size:14px;color:var(--ink)}\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\/* Comparator cards (3 formulas pros\/cons) *\/\n#lvm-shell .compar-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:24px 0}\n#lvm-shell .compar-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px}\n#lvm-shell .compar-card.lean{border-left:4px solid var(--pink)}\n#lvm-shell .compar-card h4{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .compar-card .year{font-size:12px;color:var(--muted);font-family:var(--font-mono);margin-bottom:14px;letter-spacing:.04em}\n#lvm-shell .compar-card .desc{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 12px}\n#lvm-shell .compar-card .pros,#lvm-shell .compar-card .cons{margin:6px 0;font-size:13px;line-height:1.5}\n#lvm-shell .compar-card .pros{color:var(--green)}\n#lvm-shell .compar-card .cons{color:var(--red)}\n#lvm-shell .compar-card .pros b,#lvm-shell .compar-card .cons b{display:inline-block;width:18px}\n\n\/* Pyramide section *\/\n#lvm-shell .pyramide-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .pyramide-illust img{width:100%;border-radius:18px;box-shadow:0 12px 32px rgba(20,20,40,.12)}\n#lvm-shell .pyramide-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .pyramide-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:\"\u2212\"}\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\/* BodyScan illust *\/\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\/* Body copy paragraphs *\/\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 *\/\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\n  body.postid-1623 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1623 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1623 #lvm-shell *{max-width:100%}\nbody.postid-1623 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1623 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1623 #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-1623 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === CTA BANDS MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1623 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1623 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1623 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1623 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1623 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1623 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1623 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST === *\/\nbody.postid-1623 #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-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important}\n}\n\n\/* Fix CompressX picture wrappers *\/\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{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}\n<\/style>\n\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=pillar-tdee\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" 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; Totalt energiforbruk<\/div>\n  <div class=\"eyebrow\">Pilar &middot; Metabolismens vitenskap<\/div>\n  <h1 id=\"title\">Totalt energiforbruk (TDEE).\n    <span class=\"alt\">Den komplette guiden for \u00e5 beregne det reelle kaloriforbruket ditt og lykkes med deffen.<\/span>\n  <\/h1>\n  <p class=\"dek\">TDEE er det eneste m\u00e5let som teller for \u00e5 miste fett uten \u00e5 ta feil. Men 99&nbsp;% av appene beregner det feil. Her er hvorfor, og hvordan Lean beregner det riktig.<\/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>L&rsquo;&eacute;quipe Lean<\/strong> &middot; Lesetid 13&nbsp;min &middot; Oppdatert 27. 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=pillar-tdee\" target=\"_blank\" rel=\"noopener\">\n      <img 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\" 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=pillar-tdee\" 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\">T&eacute;l&eacute;chargement gratuit<\/span>\n  <\/div>\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      TDEE (Total Daily Energy Expenditure) er det totale kaloriforbruket ditt: alt kroppen din forbrenner p\u00e5 en dag. Fire komponenter legges sammen: BMR + NEAT + EAT + TEF. Hvis \u00e9n av dem er feil, er kalorim\u00e5let ditt feil. Og de fleste apper tar feil p\u00e5 minst to av dem.\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>Interaktiv demo<\/small>Trykk p\u00e5 skjermen for \u00e5 utforske appen<\/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>Interaktiv demo<\/small>Trykk p\u00e5 skjermen<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&ccedil;u de l&rsquo;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&ccedil;u Lean, onglet D&eacute;pense\"><\/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&eacute;tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail 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&eacute;gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l&rsquo;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\">Forbruk<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategi<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">R&eacute;ponse rapide<\/div>\n    <p>TDEE (Total Daily Energy Expenditure) er det totale kaloriforbruket ditt: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. BMR er grunnmuren (57&ndash;75&nbsp;% av TDEE), beregnet p\u00e5 den reelle fettfrie massen. NEAT (skritt + aktivitet), EAT (trening), TEF (ford\u00f8yelse) legges til. Den metabolske tilpasningen modulerer BMR ved langvarig underskudd (multiplikasjonskoeffisient, aldri lagt til). Lean er <b>den f\u00f8rste appen<\/b> som beregner de 5 komponentene presist. <a href=\"https:\/\/lean-app.com\/no\/calculateur-tdee\/\" style=\"color:var(--pink);text-decoration:underline\">Vil du ha tallet ditt direkte? Bruk TDEE-kalkulatoren.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definisjon<\/span>TDEE, summen av 4 komponenter<\/h2>\n<div class=\"body\">\n<p>Le <b>TDEE (Total Daily Energy Expenditure)<\/b>, eller totalt energiforbruk, er energien kroppen din forbrenner i l\u00f8pet av en hel dag. Ikke bare i hvile: alt, fra du v\u00e5kner til du sovner, fra trenings\u00f8kten til morgenmarkedet. TDEE er det eneste m\u00e5let som gj\u00f8r det mulig \u00e5 beregne et reelt kaloriunderskudd og dermed styre kroppsm\u00e5let ditt.<\/p>\n<p>Det deles opp i fire byggesteiner som legges sammen:<\/p>\n<\/div>\n<div class=\"statement\" style=\"margin:28px 0\"><p><b style=\"color:var(--pink);font-variant-numeric:tabular-nums\">TDEE = BMR + NEAT + EAT + TEF<\/b><\/p><\/div>\n<div class=\"body\">\n<p>Den<b>metabolske tilpasningen<\/b> kommer i tillegg som <b>multiplikasjonskoeffisient for BMR<\/b> ved langvarig kaloriunderskudd. Lean-konvensjon: 100&nbsp;% = optimalt, 90&nbsp;% = 10&nbsp;% tilpasning (BMR senket med 10&nbsp;%). Den inng\u00e5r <b>pas<\/b> i TDEE-summen: den modulerer BMR f\u00f8r den g\u00e5r inn i summen.<\/p>\n<p>Denne beregningen virker enkel. I praksis bommer 99&nbsp;% av appene p\u00e5 minst to komponenter. Her er hvor og hvorfor.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Hurtiglenker: <a href=\"https:\/\/lean-app.com\/no\/calcul-metabolisme-de-base\/\">BMR-kalkulator<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/neat-depense-non-sportive\/\">NEAT (skritt)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/eat\/\">EAT (trening)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/effet-thermique-des-aliments\/\">TEF (ford\u00f8yelse)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/metabolisme-de-base\/\">Komplett BMR-pilar<\/a>\n<\/div>\n<!-- Diagramme circulaire TDEE ID 876 -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/diagramme-circulaire-composants-tdee-bmr-neat-eat-tef-1024x680.png\" alt=\"Diagramme circulaire TDEE : BMR 57%, NEAT 27%, EAT 6%, TEF 10%\" width=\"1024\" height=\"680\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Typisk fordeling av TDEE: BMR utgj\u00f8r 57&nbsp;% av det totale forbruket.<\/p>\n<\/div>\n\n<!-- balance-charts-block -->\n<script data-wpmeteor-nooptimize=\"true\" src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js@4.4.4\/dist\/chart.umd.min.js\"><\/script>\n<div id=\"balance-charts\">\n<style>\n#balance-charts{margin:0 0 48px}\n#balance-charts .bc-scenario{text-align:center;margin:0 0 12px}\n#balance-charts .bc-eq{font-size:22px;font-weight:800;letter-spacing:-0.5px;line-height:1.1;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif}\n#balance-charts .bc-eq.deficit{color:#FF2D6E}\n#balance-charts .bc-eq.surplus{color:#27AE60}\n#balance-charts .bc-eq.maint{color:#6E6E73}\n#balance-charts .bc-desc{font-size:12px;color:#8E8E93;margin-top:5px;font-style:italic;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif}\n#balance-charts 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Det er en grov tiln\u00e6rming som hoper opp tre strukturelle feil:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>BMR-feil<\/b> : Harris-Benedict 1919 og Mifflin-St Jeor 1990 ignorerer fettprosenten. Ved 80&nbsp;kg f\u00e5r en idrettsut\u00f8ver med 12&nbsp;% fettmasse og en stillesittende med 28&nbsp;% samme tall (1&thinsp;780&nbsp;kcal hos Mifflin). Det reelle avviket er 275&nbsp;kcal.<\/li>\n  <li><b>NEAT-feil<\/b> : aktivitetsmultiplikatoren skiller ikke mellom en kontoransatt som g\u00e5r 2&thinsp;000 skritt\/dag og en gyml\u00e6rer p\u00e5 18&thinsp;000 skritt. NEAT kan variere fra 300 til 2&thinsp;000&nbsp;kcal avhengig av livsstil.<\/li>\n  <li><b>EAT-feil<\/b> : smartklokker overvurderer forbrente kalorier med opptil 2&times; avhengig av aktivitetstype (Lee 2020). En app som gjenbruker disse verdiene uten korreksjon, arver skjevheten.<\/li>\n<\/ul>\n<p>Resultat: et kalorim\u00e5l \u00abunderskudd 500&nbsp;kcal\u00bb kan i realiteten v\u00e6re et underskudd p\u00e5 200&nbsp;kcal eller et overskudd p\u00e5 100&nbsp;kcal. Umulig \u00e5 vite uten \u00e5 m\u00e5le de 4 komponentene hver for seg.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean beregner de 4 komponentene hver for seg. Gratis nedlasting, 7 dagers pr\u00f8veperiode p\u00e5 \u00e5rsabonnementet.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">04 &middot; BMR<\/span>Grunnmuren: reell fettfri masse via AI BodyScan<\/h2>\n<div class=\"body\">\n<p>Le <b>BMR (Basal Metabolic Rate)<\/b>, eller basalmetabolisme, er energien kroppen din forbrenner i hvile. Den utgj\u00f8r <b>57 til 75&nbsp;%<\/b> av TDEE avhengig av aktivitetsniv\u00e5. Det er den tyngste posten, alts\u00e5 den mest kritiske \u00e5 beregne riktig.<\/p>\n<p>Problemet med de klassiske formlene er enkelt: de beregner BMR ut fra vekt, h\u00f8yde, alder og kj\u00f8nn, uten \u00e5 r\u00f8re fettprosenten. Men muskel forbrenner 3&times; mer enn fett i hvile (omtrent 13&nbsp;kcal\/kg vs 4&nbsp;kcal\/kg). To menn p\u00e5 80&nbsp;kg med fettprosent p\u00e5 12&nbsp;% og 28&nbsp;% har et BMR-avvik i st\u00f8rrelsesorden <b>275&nbsp;kcal\/dag<\/b>, alts\u00e5 mer enn 10&thinsp;000&nbsp;kcal over 90 dager med deff.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/resultat-bodyfat-ia-homme-lean-app-1-514x1024.png\" alt=\"R&eacute;sultat bodyfat IA homme Lean, taux 11%\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>AI BodyScan<\/b> : fettprosent 11&nbsp;%, presisjon 2 prosentpoeng. Foto, 5 sekunder.<\/p>\n<\/div>\n<div class=\"body\">\n<p>Lean l\u00f8ser dette problemet via <b>AI BodyScan<\/b>&nbsp;: ett foto forfra p\u00e5 5 sekunder gir fettprosenten med &plusmn;2&nbsp;% n\u00f8yaktighet. Lean utleder den fettfrie massen fra det, og bruker deretter sin <b>mod&egrave;le propri&eacute;taire brevet&eacute;<\/b> for \u00e5 beregne BMR p\u00e5 denne reelle fettfrie massen. Ikke Harris-Benedict 1919, ikke Mifflin-St Jeor 1990: en modell som l\u00e6rer av dataene dine, rekalibrert ved hver veiing og hver BodyScan.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Vil du sammenligne formlene p\u00e5 tallene dine? <a href=\"https:\/\/lean-app.com\/no\/calcul-metabolisme-de-base\/\">Calculateur de m&eacute;tabolisme de base<\/a> (3 formler sammenlignet direkte).\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">05 &middot; NEAT<\/span>Skritt + daglig aktivitet utenom trening<\/h2>\n<div class=\"body\">\n<p>Le <b>NEAT (Non-Exercise Activity Thermogenesis)<\/b> er energiforbruket knyttet til alt du gj\u00f8r utenom trening: g\u00e5, ta trappen, bevege deg, lage mat, gj\u00f8re husarbeid. Det er den mest <b>variable<\/b> komponenten i TDEE: den kan utgj\u00f8re fra 300 til 2&thinsp;000&nbsp;kcal\/dag avhengig av livsstil (Levine 2004).<\/p>\n<p>I gjennomsnitt utgj\u00f8r NEAT <b>27&nbsp;%<\/b> av TDEE hos aktive voksne. Det er den kraftigste spaken for \u00e5 \u00f8ke forbruket uten ekstra muskelinnsats: 5&thinsp;000 skritt mer per dag = omtrent 200&nbsp;kcal mer forbrent uten \u00e5 r\u00f8re treningsprogrammet.<\/p>\n<p>Lean m\u00e5ler NEAT via <b>den innebygde skrittelleren<\/b>&nbsp;: hvert skritt teller, omregnet til kilokalorier etter kroppsmassen din og den ansl\u00e5tte hastigheten. Ikke en global aktivitetsmultiplikator: en daglig m\u00e5ling som legges til TDEE-en din i sanntid.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"&Eacute;cran NEAT dans l&rsquo;application Lean, nombre de pas journalier\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>NEAT i Lean<\/b> : m\u00e5lte daglige skritt, omregnet til kcal p\u00e5 skrittet.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">06 &middot; EAT<\/span>Trenings\u00f8kter, MET-beregning<\/h2>\n<div class=\"body\">\n<p>Den<b>EAT (Exercise Activity Thermogenesis)<\/b> er kaloriforbruket fra trenings\u00f8ktene. Det utgj\u00f8r i gjennomsnitt <b>6&nbsp;% av TDEE<\/b>, men kan stige til 15&ndash;20&nbsp;% hos idrettsut\u00f8vere med 5 \u00f8kter i uken.<\/p>\n<p>Det klassiske problemet: smartklokker overvurderer EAT med opptil en faktor 2 avhengig av aktivitetstype (Lee 2020, 7 enheter m\u00e5lt). En app som gjenbruker kaloriene Apple Watch viser under styrketrening, kan overvurdere EAT-en din med 300&nbsp;kcal per \u00f8kt, alts\u00e5 et skjult overskudd p\u00e5 300&nbsp;kcal som du ikke ser.<\/p>\n<p>Lean beregner EAT ut fra <b>MET (Metabolic Equivalent Task)<\/b>&nbsp;: en koeffisient per idrettstype, multiplisert med kroppsmassen din og \u00f8ktens varighet. Du registrerer type og intensitet p\u00e5 \u00f8kten, Lean beregner det reelle forbruket uten \u00e5 gjenbruke tallene fra en skjev klokke.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"S&eacute;ance musculation dans l&rsquo;app Lean, EAT calcul&eacute; en kcal\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>EAT i Lean<\/b> : idrettstype + intensitet &rarr; reelt forbruk i kcal.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean legger sammen BMR + NEAT + EAT + TEF i sanntid. Gratis nedlasting.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">07 &middot; TEF<\/span>Matens termiske effekt, beregnet p\u00e5 makroene<\/h2>\n<div class=\"body\">\n<p>Le <b>TEF (Thermic Effect of Food)<\/b> er energien som brukes til ford\u00f8yelse, absorpsjon og metabolisering av maten. Det utgj\u00f8r i gjennomsnitt <b>10&nbsp;% av inntatte kalorier<\/b>, men varierer sterkt etter sammensetningen av makron\u00e6ringsstoffer:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:12px\">\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FA256C\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Proteiner<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#FA256C\">20&ndash;30&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FFBD00\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Karbohydrater<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">5&ndash;10&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #AB75EC\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Fett<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#AB75EC\">0&ndash;3&nbsp;%<\/span>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p>Et proteinrikt m\u00e5ltid forbrenner mer under ford\u00f8yelsen enn et m\u00e5ltid med like mange kcal, men rikt p\u00e5 fett. Lean beregner TEF automatisk p\u00e5 de <b>registrerte makroene<\/b> (proteiner &times; 0,25 + karbohydrater &times; 0,075 + fett &times; 0,02), og legger det til live-TDEE-en. Ingen global tiln\u00e6rming p\u00e5 10&nbsp;%: en beregning per m\u00e5ltid.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans l&rsquo;application Lean, effet thermique des aliments par repas\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>TEF i Lean<\/b> : beregnet p\u00e5 makroene i hvert m\u00e5ltid, ikke et fast gjennomsnitt.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">08 &middot; Metabolsk tilpasning<\/span>Den 5. byggesteinen som forfalsker alt uten modellering<\/h2>\n<div class=\"body\">\n<p>Den metabolske tilpasningen inng\u00e5r ikke i TDEE-summen. Det er en <b>multiplikasjonskoeffisient for BMR<\/b> som utl\u00f8ses ved langvarig kaloriunderskudd. Kroppen din senker BMR-en for \u00e5 kompensere for underskuddet. Dette fenomenet, dokumentert av Hall (2008) og M\u00fcller (2015), forklarer plat\u00e5ene under deff.<\/p>\n<p>Lean-konvensjon:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>100&nbsp;%<\/b> : ingen tilpasning, optimal BMR<\/li>\n  <li><b>90 til 98&nbsp;%<\/b> : lett til moderat tilpasning, BMR senket med 2 til 10&nbsp;%<\/li>\n  <li><b>Under 90&nbsp;%<\/b> : retur til vedlikehold anbefales (diet break eller vedlikeholdsuke)<\/li>\n<\/ul>\n<p>Uten modellering av denne koeffisienten blir den \u00abberegnede\u00bb TDEE-en din stadig mer optimistisk uke for uke i underskudd. Du tror du ligger p\u00e5 &minus;500&nbsp;kcal, i realiteten ligger du p\u00e5 &minus;200&nbsp;kcal etter 6 ukers tilpasning. Lean er <b>den f\u00f8rste appen i verden<\/b> som modellerer denne koeffisienten i sanntid.<\/p>\n<\/div>\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/graphique-adaptation-metabolique-tdee-reelle-calculee-1024x558.jpeg\" alt=\"Graphique adaptation m&eacute;tabolique : TDEE r&eacute;elle vs TDEE calcul&eacute;e sur une s&egrave;che longue\" width=\"1024\" height=\"558\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Reell (m\u00e5lt) TDEE vs beregnet TDEE uten tilpasning. Avviket \u00f8ker etter 4 til 6 uker med underskudd.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Lean er <b>den f\u00f8rste appen i verden<\/b> som modellerer den metabolske tilpasningen i sanntid. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\">Last ned Lean<\/a>.\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">09 &middot; AI BodyScan<\/span>Hvorfor fettprosenten endrer alt<\/h2>\n<div class=\"body\">\n<p>Fettprosenten er den skjulte variabelen i hele TDEE-ligningen. Uten den er BMR et statistisk gjennomsnitt. Med er det din. Lean m\u00e5ler fettprosenten via <b>AI BodyScan<\/b>&nbsp;: ett foto forfra, 5 sekunders behandling, presisjon i st\u00f8rrelsesorden 2 prosentpoeng fettprosent. Ingen eksternt apparat, ingen DEXA-\u00f8kt.<\/p>\n<p><b>Hvorfor det er kritisk for TDEE:<\/b><\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li>BMR beregnet p\u00e5 reell fettfri masse &lt; Harris-Benedict eller Mifflin-St Jeor n\u00e5r fettprosenten er h\u00f8y. Avviket kan n\u00e5 183&nbsp;kcal\/dag p\u00e5 en stillesittende profil med 28&nbsp;% bf.<\/li>\n  <li>Motsatt er Lean-BMR <b>h\u00f8yere<\/b> med 93&nbsp;kcal\/dag p\u00e5 en idrettsut\u00f8ver med 12&nbsp;% bf, fordi Mifflin undervurderer muskelmassen.<\/li>\n  <li>Den metabolske tilpasningen modelleres p\u00e5 den reelle BMR-en. Hvis start-BMR-en er feil, er tilpasningskoeffisienten feil. Alt forplanter seg.<\/li>\n<\/ul>\n<\/div>\n<div style=\"margin:32px auto;max-width:220px;text-align:center\">\n  <video src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/scan-corporel-bodyfat-ia-homme-lean-app.mp4\" autoplay muted loop playsinline style=\"width:100%;border-radius:18px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" aria-label=\"D&eacute;monstration BodyScan IA homme\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">AI BodyScan mann<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TDEE-oppf\u00f8lging i Lean<\/span>De 4 komponentene i sanntid<\/h2>\n<div class=\"body\">\n<p>Skjermen \u00abForbruk\u00bb i Lean viser live-TDEE, delt opp komponent for komponent. Du ser hvor dagen din st\u00e5r, hvilken byggestein som har f\u00e5tt vekt, hvor du kan handle. Lean gir deg ikke et fast tall bestemt ved dagens start: den beregner kontinuerlig p\u00e5 nytt etter skrittene dine, \u00f8kten din og m\u00e5ltidene dine.<\/p>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:20px;max-width:420px;margin:36px auto\">\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div 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 style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" alt=\"Bilan journalier dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div 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 style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" alt=\"D&eacute;pense TDEE dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:14px;max-width:340px;margin:24px auto\">\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" alt=\"M&eacute;tabolisme de base dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"NEAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"EAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean beregner TDEE-en din i sanntid, komponent for komponent. Gratis nedlasting.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategier<\/span>TDEE og m\u00e5l etter deff, bulk eller recomp<\/h2>\n<p>N\u00e5r den presise TDEE-en din er kjent, er den praktiske anvendelsen direkte. Tre m\u00e5l, tre spaker.<\/p>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Deff (fettap)<\/h4>\n    <div class=\"meta\">M\u00e5l: moderat underskudd, bevaring av muskel<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>M\u00e5linntak<\/span><span class=\"v\">TDEE &minus; 20&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Tilpasning \u00e5 overv\u00e5ke<\/span><span class=\"v\">5 til 15&nbsp;% av BMR<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-rekalibrering<\/span><span class=\"v\">Ukentlig (veiing + BodyScan)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Underskuddet MyFitnessPal viser basert p\u00e5 Mifflin uten fettprosent kan v\u00e6re feil med <b style=\"color:var(--pink)\">200 til 400&nbsp;kcal\/dag<\/b>. Verkt\u00f8y: <a href=\"https:\/\/lean-app.com\/no\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">kalkulator for kaloriunderskudd<\/a>.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Bulk (muskel\u00f8kning)<\/h4>\n    <div class=\"meta\">M\u00e5l: kontrollert overskudd, minimal fett\u00f8kning<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>M\u00e5linntak<\/span><span class=\"v\">TDEE + 10 til 15&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Risiko uten presis TDEE<\/span><span class=\"v\">For stort overskudd (un\u00f8dvendig fett)<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-rekalibrering<\/span><span class=\"v\">Ukentlig (kontroll av fettfri masse)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">En ren bulk krever at man skiller den fettfrie massen man vinner fra fettmassen. Leans ukentlige AI BodyScan viser det, uten medisinsk bildediagnostikk.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Vedlikehold \/ recomp<\/h4>\n    <div class=\"meta\">M\u00e5l: sammensetningen forbedres ved stabil vekt<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>M\u00e5linntak<\/span><span class=\"v\">TDEE &plusmn; 0<\/span><\/div>\n      <div class=\"rw\"><span>N\u00f8kkeloppf\u00f8lging<\/span><span class=\"v\">Fettprosent &darr;, fettfri masse &uarr;<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-rekalibrering<\/span><span class=\"v\">Daglig, live balanse<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Kroppsrekomposisjon vises ikke p\u00e5 vekten. Den vises p\u00e5 fettprosenten. Uten BodyScan er du blind.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean tilpasser kalorim\u00e5let ditt til hvert m\u00e5l. Gratis nedlasting, 7 dagers pr\u00f8veperiode p\u00e5 \u00e5rsabonnementet.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Pyramiden<\/span>Leans Progresjonspyramide<\/h2>\n<div class=\"body\">\n<p>I Lean-filosofien er ikke TDEE toppen av angrepsplanen. <b>Progresjonspyramide<\/b> rangerer det som virkelig teller for en vellykket deff: etterlevelse &gt; kalorim\u00e5l (= presis TDEE) &gt; skritt \/ NEAT. TDEE er p\u00e5 etasje 2: hvis du ikke sporer regelmessig, er det nyttel\u00f8st \u00e5 optimalisere makroene p\u00e5 prosenten.<\/p>\n<\/div>\n<div class=\"pyramid\" aria-label=\"Leans Progresjonspyramide\">\n  <div class=\"level l1\"><span>Etterlevelse<\/span><span class=\"k\">Grunnmur<\/span><\/div>\n  <div class=\"level l2\"><span>Kalorim\u00e5l (presis TDEE)<\/span><span class=\"k\">Etasje 2<\/span><\/div>\n  <div class=\"level l3\"><span>Skritt \/ daglig NEAT<\/span><span class=\"k\">Etasje 3<\/span><\/div>\n  <div class=\"level l4\"><span>Makron\u00e6ringsstoffer<\/span><span class=\"k\">Topp<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Ikke hopp over trinn. En presis TDEE p\u00e5 reell fettprosent er etasje 2. Men hvis du ikke sporer regelmessig, endrer makroene ingenting.<\/div>\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Veiledninger<\/span>Slik bruker du Lean for TDEE-en din<\/h2>\n<div class=\"body\">\n<p>To videoer for \u00e5 komme konkret i gang:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:flex;flex-direction:column;gap:20px\">\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"f6mZfW1sxqw\" data-t=\"COMMENT COMPTER SES CALORIES AVEC LEAN !\" aria-label=\"Lire la vid\u00e9o : COMMENT COMPTER SES CALORIES AVEC LEAN !\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/f6mZfW1sxqw\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Komplett veiledning: telle kalorier med Lean, fra A til \u00c5.<\/p>\n  <\/div>\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"wtg6vKi-IhM\" data-t=\"Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" aria-label=\"Lire la vid\u00e9o : Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/wtg6vKi-IhM\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Slik dobler du kaloriforbruket ditt ved \u00e5 optimalisere hver TDEE-komponent.<\/p>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">14 &middot; FAQ<\/span>Alt du lurer p\u00e5 om TDEE<\/h2>\n<details class=\"faq\"><summary>Hva er TDEE?<\/summary><div class=\"faq-body\"><p>TDEE (Total Daily Energy Expenditure) er det totale daglige kaloriforbruket ditt. Det samler de 4 komponentene: BMR (basalmetabolisme, 57&ndash;75&nbsp;% av TDEE), NEAT (skritt og aktivitet utenom trening), EAT (trenings\u00f8kter), TEF (matens termiske effekt). Den metabolske tilpasningen modulerer BMR ved langvarig underskudd, uten \u00e5 inng\u00e5 i summen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hva er formelen for TDEE?<\/summary><div class=\"faq-body\"><p>Den kanoniske ligningen: TDEE = BMR + NEAT + EAT + TEF. BMR beregnes ideelt p\u00e5 den reelle fettfrie massen (kjent fettprosent). Den metabolske tilpasningen er en multiplikasjonskoeffisient for BMR som gjelder ved langvarig underskudd (100&nbsp;% = optimalt, 90&nbsp;% = 10&nbsp;% tilpasning), aldri lagt til i summen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvorfor er min beregnede TDEE forskjellig fra den reelle?<\/summary><div class=\"faq-body\"><p>Tre hovedgrunner. For det f\u00f8rste: BMR beregnes uten fettprosent (Harris-Benedict eller Mifflin-St Jeor), feil p\u00e5 200 til 500 kcal\/dag p\u00e5 profiler utenfor normen. For det andre: NEAT ansl\u00e5s med en global multiplikator, ikke m\u00e5lt per skritt. For det tredje: EAT hentes fra en smartklokke som er skjev med opptil 2&times; (Lee 2020). Den umodellerte metabolske tilpasningen forverrer avviket ytterligere uke for uke.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvor stor andel av TDEE utgj\u00f8r BMR?<\/summary><div class=\"faq-body\"><p>I gjennomsnitt utgj\u00f8r BMR 57 til 75&nbsp;% av TDEE avhengig av aktivitetsniv\u00e5. Jo mer aktiv du er, jo mer \u00f8ker andelen NEAT og EAT, og jo mer synker den relative andelen BMR. Men det er alltid den tyngste komponenten: en feil p\u00e5 10&nbsp;% p\u00e5 BMR forplanter seg direkte til kalorim\u00e5let.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvordan \u00f8ke TDEE-en sin uten mer trening?<\/summary><div class=\"faq-body\"><p>Den mest effektive spaken er NEAT: g\u00e5 mer. 5&thinsp;000 ekstra skritt per dag utgj\u00f8r omtrent 200&nbsp;kcal ekstra forbruk (varierer etter kroppsmasse og hastighet). Over 30 dager tilsvarer det 800&nbsp;g mer fett forbrent, uten \u00e5 r\u00f8re styrketreningsprogrammet.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Endrer TDEE seg hver dag?<\/summary><div class=\"faq-body\"><p>Ja. BMR er relativt stabil (varierer hovedsakelig med kroppssammensetningen og den metabolske tilpasningen). Men NEAT svinger hver dag etter aktiviteten din, EAT etter \u00f8ktene dine, og TEF etter m\u00e5ltidene dine. P\u00e5 en hviledag uten trening kan TDEE-en din v\u00e6re 400 til 700&nbsp;kcal lavere enn p\u00e5 en dag med \u00f8kt og 15&thinsp;000 skritt.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvor lang tid tar det f\u00f8r den metabolske tilpasningen utl\u00f8ses?<\/summary><div class=\"faq-body\"><p>De f\u00f8rste tilpasningsendringene viser seg allerede i de to f\u00f8rste ukene med underskudd (nedgang i \u00abspontan\u00bb NEAT, motoriske energibesparelser). Den m\u00e5lbare reduksjonen i BMR er betydelig etter 4 til 6 uker med vedvarende underskudd, og kan n\u00e5 5 til 25&nbsp;% ved lange deffer (Hall 2008, M\u00fcller 2015). Derfor modellerer Lean denne koeffisienten kontinuerlig.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>TDEE vs daglig kaloriforbruk: samme sak?<\/summary><div class=\"faq-body\"><p>Ja, TDEE og totalt daglig kaloriforbruk betegner samme virkelighet. \u00abTDEE\u00bb er den vitenskapelige engelske termen (Total Daily Energy Expenditure), \u00abtotalt kaloriforbruk\u00bb eller \u00abtotalt energiforbruk\u00bb er oversettelsene.<\/p><\/div><\/details>\n<div class=\"sources\">\n  <h4>Vitenskapelige kilder<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA. 1918;4(12):370-3.<\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a>.<\/li>\n    <li>Lee JM, Kim Y, Welk GJ. Validity of consumer-based physical activity monitors. Med Sci Sports Exerc. 2014;46(9):1840-8. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24777201\/\" target=\"_blank\" rel=\"noopener\">PubMed 24777201<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M&uuml;ller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n    <li>Frankenfield DC. Bias and accuracy of resting metabolic rate equations in non-obese and obese adults. Clin Nutr. 2013;32(6):976-82. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n  <\/ol>\n<\/div>\n<div class=\"get-band\">\n  <h3>Beregn TDEE-en din p\u00e5 den ekte fettprosenten din<\/h3>\n  <p>AI BodyScan p\u00e5 5 sekunder. 4 komponenter m\u00e5lt hver for seg. Modellert metabolsk tilpasning. Uten formel fra 1919 eller 1990. Gratis nedlasting, 7 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=pillar-tdee\" 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=pillar-tdee\" 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<footer>\n  <div class=\"row\">\n    <div>\n      <div class=\"kicker\">Lean<\/div>\n      <p>Den eneste appen som beregner hele TDEE-en din p\u00e5 reell fettprosent.<\/p>\n    <\/div>\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=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" loading=\"lazy\"><\/a>\n    <\/div>\n  <\/div>\n<\/footer>\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/depense-energetique-totale-v2\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale journali&egrave;re. Il se calcule : TDEE = BMR + NEAT + EAT + TEF. Le BMR est ton m&eacute;tabolisme de base, le NEAT ta d&eacute;pense hors sport, l&rsquo;EAT tes s&eacute;ances de sport, le TEF l&rsquo;effet thermique des aliments. L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute; (coefficient multiplicateur, jamais additionn&eacute;e dans la somme).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon application se trompe sur mon TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La plupart des apps (MyFitnessPal, Yazio) utilisent Harris-Benedict 1919 ou Mifflin-St Jeor 1990 pour le BMR : des formules qui ignorent le bodyfat. Sur un profil muscl&eacute; ou s&eacute;dentaire, l&rsquo;&eacute;cart peut atteindre 200 &agrave; 500 kcal\/jour. De plus, le NEAT est souvent estim&eacute; par un multiplicateur d&rsquo;activit&eacute; global plut&ocirc;t que mesur&eacute; au pas pr&egrave;s, et l&rsquo;EAT par des valeurs moyennes plut&ocirc;t que par la s&eacute;ance r&eacute;elle.\"}},{\"@type\":\"Question\",\"name\":\"Comment Lean calcule-t-il le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean mesure les 4 briques s&eacute;par&eacute;ment : BMR via mod&egrave;le propri&eacute;taire brevet&eacute; sur masse maigre r&eacute;elle (BodyScan IA), NEAT via podom&egrave;tre int&eacute;gr&eacute;, EAT via s&eacute;ance track&eacute;e avec type et intensit&eacute;, TEF calcul&eacute; automatiquement sur les macros saisis. L&rsquo;adaptation m&eacute;tabolique est mod&eacute;lis&eacute;e comme coefficient multiplicateur du BMR, recalibr&eacute; semaine apr&egrave;s semaine.\"}},{\"@type\":\"Question\",\"name\":\"Quelle est la part du BMR dans le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le BMR repr&eacute;sente 57 &agrave; 75 % du TDEE selon le niveau d&rsquo;activit&eacute;. Le NEAT ajoute environ 27 % chez les personnes actives, l&rsquo;EAT 6 % en moyenne (variable selon la fr&eacute;quence d&rsquo;entra&icirc;nement) et le TEF environ 10 % des calories ing&eacute;r&eacute;es.\"}},{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que l&rsquo;adaptation m&eacute;tabolique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L&rsquo;adaptation m&eacute;tabolique est la r&eacute;duction du BMR en d&eacute;ficit calorique prolong&eacute;. Convention Lean : 100 % = optimal, 90 % = 10 % d&rsquo;adaptation accumul&eacute;e (BMR baiss&eacute; de 10 %). Ce ph&eacute;nom&egrave;ne, mesur&eacute; par Hall (2008) et M&uuml;ller (2015), explique les plateaux de s&egrave;che. Elle n&rsquo;entre pas dans la somme TDEE : elle module le BMR multiplicativement.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories avec TDEE complet : BMR sur masse maigre r&eacute;elle, NEAT, EAT, TEF et adaptation m&eacute;tabolique. BodyScan IA int&eacute;gr&eacute;.\",\"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  var tabMap = {\n    bilan:    {drill:false},\n    kcal:     {drill:false},\n    depense:  {drill:true},\n    strategie:{drill:false}\n  };\n  var currentTab = 'depense';\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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Hvorfor Mifflin tar feil ved \u00e5 ignorere aktiviteten din.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/effet-thermique-des-aliments\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">TEF: matens termiske effekt ut fra makroene dine <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10 % av TDEE i gjennomsnitt, 25 % ved h\u00f8yt protein. Leans beregningsmetode.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/eat\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">EAT: det reelle treningsforbruket ditt, \u00f8kt for \u00f8kt <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">De riktige MET-verdiene, dobbelttellingsfellen, det Garmin og MyFitnessPal bommer p\u00e5.<\/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;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/alternative-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Hvilket alternativ til MyFitnessPal i 2026? 5 apper testet <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">\u00c6rlig sammenligning, TDEE-presisjon, ergonomi.<\/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;\">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 kalkulator med oppdeling av de 4 metabolske byggesteinene.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/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;\">Kalkulator for metabolsk tilpasning: har stoffskiftet ditt bremset? <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Koeffisient 100 til 0 %, tilpasset BMR i kcal\/dag, og n\u00e5r du b\u00f8r ta en diet break.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale Pilier &middot; Science du m&eacute;tabolisme D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE). Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che. Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. Voici pourquoi, et comment [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1625,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Totalt energiforbruk (TDEE): komplett guide for en vellykket deff - Lean<\/title>\n<meta name=\"description\" content=\"Ditt totale energiforbruk (TDEE) = BMR + NEAT + EAT + TEF, pluss metabolsk tilpasning. 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