{"id":1675,"date":"2026-05-28T08:21:54","date_gmt":"2026-05-28T08:21:54","guid":{"rendered":"https:\/\/lean-app.com\/?p=1675"},"modified":"2026-09-05T10:53:10","modified_gmt":"2026-09-05T10:53:10","slug":"effet-thermique-des-aliments","status":"publish","type":"post","link":"https:\/\/lean-app.com\/no\/effet-thermique-des-aliments\/","title":{"rendered":"Matens termiske effekt (TEF): hvorfor Lean beregner 69 kcal som andre apper ignorerer"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro 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.lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell 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.fig-cap strong{color:var(--ink);font-weight:600}\n#lvm-shell .cv-wrap{position:relative;height:360px}\n\n#lvm-shell [data-term]{position:relative;cursor:help;border-bottom:1px dotted var(--dim)}\n#lvm-shell [data-term]:hover{color:var(--ink)}\n#lvm-shell .tt{position:absolute;left:50%;bottom:calc(100% + 12px);transform:translateX(-50%);min-width:200px;max-width:300px;background:#0c0c0c;color:#fff;font-size:13px;line-height:1.45;padding:11px 14px;border-radius:10px;box-shadow:0 12px 36px rgba(0,0,0,.32);opacity:0;visibility:hidden;transition:opacity .15s, visibility .15s;z-index:120;pointer-events:none;font-weight:400;font-family:var(--font-text)}\n#lvm-shell .tt::after{content:\"\";position:absolute;top:100%;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:#0c0c0c}\n#lvm-shell [data-term]:hover .tt, #lvm-shell [data-term]:focus .tt{opacity:1;visibility:visible}\n\n#lvm-shell .table{margin:24px 0;border:1px solid var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);max-width:160px;margin:0 auto;width:100%}\n#lvm-shell .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 .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .mini-phone .scr img{width:100%;height:100%;object-fit:cover}\n#lvm-shell .mini-phone.tiny{max-width:148px;padding:2px;border-radius:20px;border-width:1px}\n#lvm-shell .mini-phone.tiny .notch{width:30px;height:8px;border-radius:0 0 5px 5px}\n#lvm-shell .mini-phone.tiny .scr{border-radius:17px}\n#lvm-shell .mini-cap{text-align:center;margin-top:12px;font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.07em;color:var(--muted)}\n#lvm-shell .mini-cap strong{display:block;color:var(--ink);margin-top:4px;font-family:var(--font-display);font-size:14px;font-weight:500;letter-spacing:-.01em;text-transform:none}\n\n#lvm-shell .duo-row{display:grid;grid-template-columns:repeat(2,1fr);gap:20px;margin:18px 0 0}\n#lvm-shell .duo-row .mini-phone{max-width:180px}\n\n#lvm-shell .method{display:grid;grid-template-columns:1fr 1.4fr;gap:36px;align-items:center;margin:42px 0}\n#lvm-shell .method.flip{grid-template-columns:1.4fr 1fr}\n#lvm-shell .method.flip .m-phone{order:2}\n#lvm-shell .method .m-tag{font-family:var(--font-mono);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);margin-bottom:8px}\n#lvm-shell .method h3{margin-top:0}\n#lvm-shell .method p{font-size:16px;color:var(--muted);line-height:1.7}\n\n#lvm-shell .cta-band{margin:40px 0;padding:26px 28px;background:var(--paper);border-radius:16px;display:flex;align-items:center;justify-content:space-between;gap:20px;flex-wrap:wrap;border:1px solid var(--rule-soft)}\n#lvm-shell .cta-band .l{font-family:var(--font-display);font-size:18px;line-height:1.35;font-weight:500;color:var(--ink);flex:1;min-width:240px;letter-spacing:-.01em}\n#lvm-shell .cta-band .stores{display:flex;gap:10px;align-items:center}\n#lvm-shell .cta-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .cta-band .stores a:hover{transform:translateY(-2px)}\n#lvm-shell .cta-band .stores img{height:42px;width:auto;border-radius:9px}\n\n#lvm-shell .pyramid{margin:30px auto;max-width:440px}\n#lvm-shell .pyramid .level{margin:6px auto;padding:13px 18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\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\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles *\/\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\n  body.postid-1675 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1675 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1675 #lvm-shell *{max-width:100%}\nbody.postid-1675 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1675 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1675 #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-1675 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1675 #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-1675 #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-1675 #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-1675 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1675 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1675 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1675 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1675 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1675 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1675 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1675 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1675 #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-1675 #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-1675 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1675 #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-1675 #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-1675 #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-1675 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1675 #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-tef\" 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-tef\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n\n<main class=\"wrap\">\n\n<!-- HERO -->\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/no\/\">Hjem<\/a> &nbsp;\/&nbsp; TEF<\/div>\n  <div class=\"eyebrow\">Pilar &middot; Metabolismens vitenskap<\/div>\n  <h1 id=\"title\">TEF (Thermic Effect of Food).\n    <span class=\"alt\">Den komplette guiden for \u00e5 forst\u00e5 ford\u00f8yelsens skjulte kaloriforbruk.<\/span>\n  <\/h1>\n  <p class=\"dek\">Ford\u00f8yelsen forbrenner kalorier. 20 til 30&nbsp;% av proteinene, 5 til 10&nbsp;% av karbohydratene, 0 til 3&nbsp;% av fettet. Alle appene ignorerer det. Lean beregner det i sanntid p\u00e5 hvert loggede m\u00e5ltid.<\/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 10&nbsp;min &middot; Oppdatert 28. 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-tef\" 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-tef\" 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      TEF (Thermic Effect of Food) er energien kroppen din bruker p\u00e5 \u00e5 ford\u00f8ye, absorbere og metabolisere hvert m\u00e5ltid. Det utgj\u00f8r 8 til 15&nbsp;% av det totale forbruket ditt. De fleste kaloriapper beregner det ikke. Lean beregner det p\u00e5 kilokaloriet, p\u00e5 hver loggede matvare.\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>TEF (Thermic Effect of Food) er energien som forbrennes for \u00e5 ford\u00f8ye maten din. Det inng\u00e5r i ligningen <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Det varierer etter makroene dine: proteiner 20&ndash;30&nbsp;%, karbohydrater 5&ndash;10&nbsp;%, fett 0&ndash;3&nbsp;%. P\u00e5 et standard m\u00e5ltid etter trening beregner Lean 69&nbsp;kcal TEF der de andre appene viser 0.<\/p>\n  <\/div>\n<\/section>\n\n<!-- 02. DEFINITION -->\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definisjon<\/span>TEF, den 4. byggesteinen i TDEE<\/h2>\n<div class=\"body\">\n<p>Le <b>TEF (Thermic Effect of Food)<\/b> er energien kroppen din bruker p\u00e5 \u00e5 behandle maten du f\u00e5r i deg: tygge, ford\u00f8ye, absorbere, metabolisere. P\u00e5 engelsk snakker man ogs\u00e5 om DIT (Diet-Induced Thermogenesis). Det er varmen ford\u00f8yelsessystemet ditt produserer ved hvert m\u00e5ltid.<\/p>\n<p>Den inng\u00e5r i metabolismens grunnleggende ligning:<\/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>Le <b>BMR<\/b> (Basal Metabolic Rate) er forbruket ditt i hvile. <b>NEAT<\/b> (Non-Exercise Activity Thermogenesis) dekker forbruket ditt utenom trening.<b>EAT<\/b> (Exercise Activity Thermogenesis) dekker trenings\u00f8ktene dine. Og <b>TEF<\/b>, det er varmen som genereres av ford\u00f8yelsen. Sammen utgj\u00f8r de fire din reelle TDEE.<\/p>\n<p>Den<b>metabolske tilpasningen<\/b> kommer i tillegg som multiplikasjonskoeffisient for BMR ved langvarig kaloriunderskudd. Lean-konvensjon: 100&nbsp;% = optimalt, 90&nbsp;% = 10&nbsp;% tilpasning. Den inng\u00e5r <b>pas<\/b> i TDEE-summen.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Se ogs\u00e5: <a href=\"https:\/\/lean-app.com\/no\/neat-depense-non-sportive\/\">NEAT-pilar<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/metabolisme-de-base\/\">BMR-pilar<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/depense-energetique-totale-v2\/\">TDEE-pilar<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/calculateur-tdee\/\">TDEE-kalkulator<\/a> &middot; <a href=\"https:\/\/lean-app.com\/no\/calculateur-deficit-calorique\/\">Underskuddskalkulator<\/a>\n<\/div>\n\n<!-- 03. 69 KCAL D'ECART -->\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Reell innvirkning<\/span>69&nbsp;kcal ignorert p\u00e5 et m\u00e5ltid etter trening<\/h2>\n<div class=\"body\">\n<p>Et konkret eksempel: du kommer hjem fra trening og spiser 200&nbsp;g grillet kylling, 200&nbsp;g kokt ris, 30&nbsp;g avokado. Totalt: 54&nbsp;g proteiner \/ 55&nbsp;g karbohydrater \/ 12&nbsp;g fett = <b>537&nbsp;kcal inntatt<\/b>.<\/p>\n<p>Lean bruker de vitenskapelige koeffisientene p\u00e5 dette m\u00e5ltidet:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteiner (54&nbsp;g)<\/h4>\n    <div class=\"meta\">54&nbsp;g &times; 4&nbsp;kcal\/g &times; 25&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\" style=\"color:#FA256C\">54&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">20&ndash;30&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean beregner<\/span><span class=\"v\">I sanntid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Proteiner har den h\u00f8yeste TEF-en: syntese, transaminering og glukoneogenese er prosesser som koster mye ATP.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Karbohydrater (55&nbsp;g)<\/h4>\n    <div class=\"meta\">55&nbsp;g &times; 4&nbsp;kcal\/g &times; 8&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF karbohydrater<\/span><span class=\"v\" style=\"color:#B8860B\">18&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">5&ndash;10&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean beregner<\/span><span class=\"v\">I sanntid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Omdanning til glykogen eller direkte oksidasjon. Moderat, men ikke null forbruk.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Fett (12&nbsp;g)<\/h4>\n    <div class=\"meta\">12&nbsp;g &times; 9&nbsp;kcal\/g &times; 2&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF fett<\/span><span class=\"v\" style=\"color:#7B52AC\">2&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">0&ndash;3&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean beregner<\/span><span class=\"v\">I sanntid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Sv\u00e6rt effektiv direkte reforestring. Makroen som er billigst \u00e5 ford\u00f8ye.<\/div>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p><b>Total TEF beregnet av Lean: 54 + 18 + 2 = 74&nbsp;kcal<\/b> p\u00e5 dette ene m\u00e5ltidet. Konkurrerende apper viser 0. Over et \u00e5r er det titusenvis av kilokalorier ignorert forbruk, noe som forklarer de uforklarte plat\u00e5ene og underskuddene som \u00ab&nbsp;ikke virker&nbsp;\u00bb.<\/p>\n<\/div>\n\n<!-- 04. 3 PROFILS PAR APPORT EN PROTEINES -->\n<h2 class=\"sect\"><span class=\"num\">04 &middot; 3 profiler<\/span>Mer protein = mer TEF: tallene<\/h2>\n<div class=\"body\">\n<p>Tre profiler p\u00e5 et kosthold p\u00e5 2&nbsp;500&nbsp;kcal\/dag. Bare fordelingen av makroene endrer seg. Tallene for total TEF illustrerer den enorme innvirkningen kostholdets sammensetning har.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>15&nbsp;% protein<\/h4>\n    <div class=\"meta\">Proteinfattig kosthold &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\">75&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF karbohydrater + fett<\/span><span class=\"v\">94&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~169&nbsp;kcal \/ d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Boksen \u00ab&nbsp;stillesittende&nbsp;\u00bb i MFP tar ikke hensyn til kostholdets sammensetning. Denne profilen taper 169&nbsp;kcal forbruk hvis appen ignorerer det.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>25&nbsp;% protein<\/h4>\n    <div class=\"meta\">Standard sportslig profil &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\">125&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF karbohydrater + fett<\/span><span class=\"v\">85&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~210&nbsp;kcal \/ d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">41&nbsp;kcal ekstra forbruk vs profil 15&nbsp;% protein. Tilsvarende 5 minutter ekstra gange, bare ved \u00e5 endre makroene.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>35&nbsp;% protein<\/h4>\n    <div class=\"meta\">Profil aggressiv deff &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\">175&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF karbohydrater + fett<\/span><span class=\"v\">76&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~251&nbsp;kcal \/ d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">82&nbsp;kcal mer vs profil 15&nbsp;%. Over 30 dager: +2&nbsp;460&nbsp;kcal ekstra forbruk ved identiske kalorier, uten en eneste ekstra \u00f8kt.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 05. POURQUOI LES APPS ECHOUENT -->\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Hvorfor appene feiler<\/span>Fast koeffisient mot makrospesifikk beregning<\/h2>\n<div class=\"body\">\n<p>N\u00e5r du setter opp MyFitnessPal eller Yazio, blir du spurt om aktivitetsniv\u00e5et ditt. En PAL-koeffisient brukes p\u00e5 BMR-en din. Denne koeffisienten skal \u00ab&nbsp;omfatte&nbsp;\u00bb alt, inkludert ford\u00f8yelsen. I praksis er den kalibrert p\u00e5 generiske populasjoner og gjenspeiler overhodet ikke makrosammensetningen din den dagen.<\/p>\n<p>Problemet: denne koeffisienten endrer seg ikke mandagen du spiser 50&nbsp;% protein kontra s\u00f8ndagen du spiser 20&nbsp;% protein. TEF-en for disse to dagene er radikalt forskjellig. Appene ser det ikke. Lean gj\u00f8r det.<\/p>\n<p>Westerterp (2004, PMID&nbsp;15507147) m\u00e5lte ved indirekte kalorimetri at anslagsfeilene for TEF via fast koeffisient kan n\u00e5 <b>100 til 200&nbsp;kcal per dag<\/b> avhengig av den reelle kostholdssammensetningen. Det er st\u00f8rrelsesordenen som forklarer et underskudd som \u00ab&nbsp;ikke virker&nbsp;\u00bb over flere uker.<\/p>\n<\/div>\n\n<!-- 06. MFP VS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">06 &middot; MFP vs Lean<\/span>0&nbsp;kcal vs 74&nbsp;kcal p\u00e5 samme m\u00e5ltid<\/h2>\n<div class=\"body\">\n<p>Samme m\u00e5ltid etter trening: 200&nbsp;g kylling, 200&nbsp;g kokt ris, 30&nbsp;g avokado = 537&nbsp;kcal. Det hver app gj\u00f8r med dette m\u00e5ltidet:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>MyFitnessPal (og de fleste apper)<\/h4>\n    <div class=\"meta\">Ingen TEF-beregning p\u00e5 m\u00e5ltidene<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/analyse-nutrition-calcul-tef-lean-app-551x1024.png\" alt=\"Analyse nutritionnelle dans Lean avec calcul du TEF\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal logget<\/span><span class=\"v\" style=\"color:#FF2D6E\">TEF: 0&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Metode<\/span><span class=\"v\">Fast PAL-koeffisient<\/span><\/div>\n      <div class=\"rw\"><span>Tatt hensyn til<\/span><span class=\"v\">Nei<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">MFP, Yazio, Cronometer og de fleste kaloriapper integrerer ikke TEF i forbruksberegningen sin. Du forbrenner 74&nbsp;kcal p\u00e5 \u00e5 ford\u00f8ye dette m\u00e5ltidet. De vet det ikke.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Lean<\/h4>\n    <div class=\"meta\">Makrospesifikk TEF-beregning i sanntid<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-digestion-tef-lean-app-523x1024.png\" alt=\"Focus sur la d&eacute;pense TEF dans l&rsquo;application Lean\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal logget<\/span><span class=\"v\" style=\"color:#27AE60\">TEF: 74&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Metode<\/span><span class=\"v\">P&times;25&nbsp;% + K&times;8&nbsp;% + F&times;2&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Tatt hensyn til<\/span><span class=\"v\">Ja, ved hvert m\u00e5ltid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean beregner TEF p\u00e5 kilokaloriet p\u00e5 hvert loggede m\u00e5ltid. Denne TEF-en legges til dagens TDEE og justerer kalorim\u00e5let ditt i sanntid.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean beregner TEF-en din i sanntid p\u00e5 hvert m\u00e5ltid. 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-tef-cta1\" target=\"_blank\" rel=\"noopener\"><img 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\" 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-tef-cta1\" 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\n<!-- 07. BMR CHANGE TOUT POUR LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">07 &middot; BMR &amp; TEF<\/span>Hvorfor BMR-en din p\u00e5virker verdien av TEF<\/h2>\n<div class=\"body\">\n<p>TEF beregnes p\u00e5 inntatte makroer. Men for at denne beregningen skal inng\u00e5 i en presis TDEE, m\u00e5 BMR-en som ligger til grunn v\u00e6re riktig. Og BMR avhenger direkte av <b>reell fettfri masse<\/b>.<\/p>\n<p>Den fysiologiske grunnen: basalmetabolismen b\u00e6res hovedsakelig av muskler og organer (metabolsk aktivt vev), ikke av fettmassen. To personer p\u00e5 80&nbsp;kg med 12&nbsp;% og 22&nbsp;% fettprosent har en fettfri masse p\u00e5 70,4&nbsp;kg vs 62,4&nbsp;kg, alts\u00e5 et BMR-avvik p\u00e5 omtrent 170&nbsp;kcal\/d. Hvis TDEE-en din er feil fra grunnen av, havner TEF-en din i en ligning som allerede er feilkalibrert.<\/p>\n<p>Konkret: Lean beregner BMR-en din p\u00e5 din reelle fettfrie masse via AI BodyScan, og integrerer deretter TEF p\u00e5 denne n\u00f8yaktige BMR-en. Kjedefeilen appene gj\u00f8r skjer p\u00e5 to niv\u00e5er: BMR p\u00e5 totalvekt (feil), deretter 0&nbsp;kcal TEF (ogs\u00e5 feil). Lean korrigerer begge.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">BMR beregnet p\u00e5 reell fettprosent, ikke p\u00e5 totalvekt<\/div><p class=\"fd\">Lean bruker sin patenterte propriet\u00e6re modell (ikke Harris-Benedict 1919, ikke Mifflin-St Jeor 1990) og indekserer den p\u00e5 den fettfrie massen din via AI BodyScan. Denne BMR-en er grunnmuren for alt det andre, inkludert TEF.<\/p><\/div><div class=\"fc\">Presisjon<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF integrert i TDEE, ikke lagt til i etterkant<\/div><p class=\"fd\">TEF er ikke en egen linje du velger \u00e5 aktivere eller ikke. Det er en del av ligningen TDEE = BMR + NEAT + EAT + TEF, integrert fra det f\u00f8rste loggede m\u00e5ltidet.<\/p><\/div><div class=\"fc\">Arkitektur<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF beregnet p\u00e5 nytt ved hver profiloppdatering<\/div><p class=\"fd\">Mister du 3&nbsp;kg fett p\u00e5 en m\u00e5ned? BMR-en din endrer seg. Og integreringen av TEF i TDEE rekalibreres automatisk i Lean. Appene beholder konstanten sin fra registreringen.<\/p><\/div><div class=\"fc\">Dynamisk<\/div><\/div>\n\n<!-- 08. BODYSCAN IA -->\n<h2 class=\"sect\"><span class=\"num\">08 &middot; AI BodyScan<\/span>Den reelle fettprosenten: grunnmuren i Leans TEF-beregning<\/h2>\n<div class=\"body\">\n<p>For at TEF skal integreres i en presis TDEE, m\u00e5 f\u00f8rst BMR-en v\u00e6re riktig. Og til det trengs din reelle fettprosent. Det er her Leans AI BodyScan kommer inn.<\/p>\n<p>De fleste apper beregner BMR ut fra totalvekten (Harris-Benedict 1919, Mifflin-St Jeor 1990). Lean beregner BMR-en din p\u00e5 <b>fettfri masse ansl\u00e5tt via fettprosent<\/b>, takket v\u00e6re en <b>mod&egrave;le propri&eacute;taire brevet&eacute;<\/b>. Denne BMR-en er deretter grunnmuren for integreringen av TEF i TDEE.<\/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=\"BodyScan AI Lean result: bodyfat in 5 seconds from a photo\" 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> : reell fettprosent p\u00e5 5 sekunder, fra ett foto<\/p>\n<\/div>\n<div class=\"body\">\n<p>Ett foto, 5 sekunder, og Lean kjenner fettprosenten din presist. Dette tallet mater direkte beregningen av BMR-en din, som igjen er grunnmuren for integreringen av TEF i TDEE-en din. Det er kjedearkitekturen de andre appene ikke tilbyr.<\/p>\n<\/div>\n\n<!-- 09. COMMENT LEAN CALCULE LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Lean &amp; TEF<\/span>Beregning i sanntid p\u00e5 hvert loggede m\u00e5ltid<\/h2>\n<div class=\"body\">\n<p>Lean beregner TEF ut fra hvert m\u00e5ltid du logger, og integrerer det i dagens TDEE i sanntid. Her er hele arkitekturen:<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">Logging av m\u00e5ltidet (3 metoder)<\/div><p class=\"fd\">Du logger via USDA+OpenFoodFacts-databasen, strekkodeskanning eller AI-fotoskanning av en rett. Lean henter umiddelbart grammene med protein, karbohydrater og fett.<\/p><\/div><div class=\"fc\">Registrering<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF-beregning per makro p\u00e5 hver matvare<\/div><p class=\"fd\">Lean-motoren bruker: P &times; 25&nbsp;%, K &times; 8&nbsp;%, F &times; 2&nbsp;%. Resultatet beregnes fortl\u00f8pende for hver matvare, og akkumuleres deretter over dagen.<\/p><\/div><div class=\"fc\">Beregning<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF akkumulert i dagens TDEE<\/div><p class=\"fd\">Dagens akkumulerte TEF legges til BMR + NEAT + EAT for \u00e5 gi live-TDEE-en din. Kaloribalansen din justeres ved hvert loggede m\u00e5ltid.<\/p><\/div><div class=\"fc\">Integrasjon<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">Synlig i Forbruk-fanen<\/div><p class=\"fd\">Forbruk-fanen i Lean detaljerer hver komponent i TDEE: BMR, NEAT, EAT, TEF. Du ser n\u00f8yaktig hvor mye ford\u00f8yelsen bidrar til dagens forbruk.<\/p><\/div><div class=\"fc\">Transparent<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">05<\/div><div><div class=\"ft\">Direkte innvirkning p\u00e5 kalorim\u00e5let<\/div><p class=\"fd\">Lean bruker den TEF-bevisste TDEE-en til \u00e5 beregne m\u00e5let ditt og m\u00e5lunderskuddet ditt. Et mer proteinrikt m\u00e5ltid \u00f8ker TEF-en din og dermed din reelle TDEE, noe Lean gjenspeiler automatisk.<\/p><\/div><div class=\"fc\">Strategisk<\/div><\/div>\n\n<!-- 10. L'ECRAN TEF -->\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TEF i Lean<\/span>Oppf\u00f8lging av ford\u00f8yelsen i sanntid<\/h2>\n<div class=\"body\">\n<p>Forbruk-fanen i Lean detaljerer i sanntid hver komponent i TDEE: BMR, NEAT, EAT, TEF. Trykk p\u00e5 TEF for \u00e5 se detaljene per m\u00e5ltid.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><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 et digestion dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF beregnet i sanntid p\u00e5 hvert m\u00e5ltid<\/div>\n<div style=\"text-align:center;margin:24px 0\">\n  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/suivi-calories-digestion-tef-lean-app-1024x370.png\" alt=\"Suivi des calories de digestion (TEF) dans l&rsquo;application Lean\" style=\"max-width:480px;width:100%;border-radius:16px;box-shadow:0 6px 24px rgba(0,0,0,.10)\" loading=\"lazy\">\n<\/div>\n\n<!-- 11. STRATEGIES D'OPTIMISATION TEF -->\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategier<\/span>Spise mer protein = forbrenne mer under ford\u00f8yelsen<\/h2>\n<div class=\"body\">\n<p>Det grunnleggende prinsippet for TEF: hver proteinkalori koster 25&nbsp;% \u00e5 ford\u00f8ye, mot 2&nbsp;% for fett. <b>Spise mer protein = forbruke mer ved like kalorier.<\/b> Det er den reelle metabolske fordelen ved et proteinrikt kosthold i deff.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">+100&nbsp;g protein = +100&nbsp;kcal gratis TEF<\/div><p class=\"fd\">100&nbsp;g ekstra protein (400&nbsp;kcal) genererer omtrent 100&nbsp;kcal ekstra TEF. Det er reelt forbruk, uten fysisk innsats, bare ved \u00e5 endre kostholdssammensetningen din.<\/p><\/div><div class=\"fc\">Proteiner<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">Logg alt, selv de sm\u00e5 m\u00e5ltidene<\/div><p class=\"fd\">Hver registrering i Lean utl\u00f8ser TEF-beregningen. En snack p\u00e5 100&nbsp;g kesam (18&nbsp;g protein) genererer ~18&nbsp;kcal TEF. Akkumulert over 5 m\u00e5ltider er det et reelt forbruk appene ikke teller.<\/p><\/div><div class=\"fc\">Fullstendighet<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">Foretrekk hele matvarer<\/div><p class=\"fd\">Ultraprosesserte matvarer har lavere TEF fordi de allerede delvis er \u00ab&nbsp;forh\u00e5ndsford\u00f8yd&nbsp;\u00bb industrielt (Barr 2010, PMID&nbsp;20613941). En hel kyllingfilet har h\u00f8yere TEF enn et forh\u00e5ndshydrolysert proteinpulver.<\/p><\/div><div class=\"fc\">Kvalitet<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">Ikke regn med fett for TEF<\/div><p class=\"fd\">Fett har en TEF p\u00e5 0 til 3&nbsp;%. \u00c5 \u00f8ke fettet ditt booster ikke TEF. Det er fordelingen av makroene som teller, ikke det r\u00e5 kaloritotalet.<\/p><\/div><div class=\"fc\">Fett<\/div><\/div>\n\n<!-- 12. MET et macros -->\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Vitenskap<\/span>Hvorfor proteiner forbrenner s\u00e5 mye under ford\u00f8yelsen<\/h2>\n<div class=\"body\">\n<p>Svaret er biokjemisk. Proteiner m\u00e5 brytes ned til aminosyrer, som deretter enten integreres i proteinsyntesen (kostnad i ATP), oksideres (Krebs-syklusen), eller omdannes til glukose (glukoneogenese, enda h\u00f8yere kostnad). Deamineringen av nitrogen (ureaproduksjon) er i seg selv energikrevende.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteiner: TEF 20&ndash;30&nbsp;%<\/h4>\n    <div class=\"meta\">Kilde: Westerterp 2004, Acheson 2011<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Proteinsyntese<\/span><span class=\"v\">H\u00f8y ATP-kostnad<\/span><\/div>\n      <div class=\"rw\"><span>Deaminering<\/span><span class=\"v\">Ureaproduksjon<\/span><\/div>\n      <div class=\"rw lean\"><span>TEF Lean<\/span><span class=\"v\">25&nbsp;% (medianverdi)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Det er den \u00ab&nbsp;dyreste&nbsp;\u00bb makroen \u00e5 ford\u00f8ye. Dens metabolske kostnad er den h\u00f8yeste av alle makroene.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Karbohydrater: TEF 5&ndash;10&nbsp;%<\/h4>\n    <div class=\"meta\">Kilde: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Glykolyse<\/span><span class=\"v\">Moderat kostbart<\/span><\/div>\n      <div class=\"rw\"><span>Glykogenlagring<\/span><span class=\"v\">Ekstra kostnad<\/span><\/div>\n      <div class=\"rw lean\"><span>TEF Lean<\/span><span class=\"v\">8&nbsp;% (medianverdi)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Moderat, men ikke null forbruk. Lagring som glykogen koster mer enn direkte oksidasjon.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Fett: TEF 0&ndash;3&nbsp;%<\/h4>\n    <div class=\"meta\">Kilde: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Reforestring<\/span><span class=\"v\">Sv\u00e6rt lite kostbart<\/span><\/div>\n      <div class=\"rw\"><span>Direkte lagring<\/span><span class=\"v\">Nesten uten omdanning<\/span><\/div>\n      <div class=\"rw lean\"><span>TEF Lean<\/span><span class=\"v\">2&nbsp;% (medianverdi)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Makroen som er \u00ab&nbsp;billigst&nbsp;\u00bb \u00e5 ford\u00f8ye. Fett fra maten kan nesten lagres direkte uten stort metabolsk forbruk.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 13. OBJECTIFS SECHE\/BULK\/RECOMP -->\n<h2 class=\"sect\"><span class=\"num\">13 &middot; M\u00e5l<\/span>TEF og strategi etter deff, bulk eller recomp<\/h2>\n<p>N\u00e5r den presise TEF-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: maksimere TEF uten \u00e5 ofre makroene<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-spak<\/span><span class=\"v\">Protein p\u00e5 30&nbsp;%+<\/span><\/div>\n      <div class=\"rw\"><span>Fordel<\/span><span class=\"v\">Ekstra forbruk uten trening<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean beregner<\/span><span class=\"v\">N\u00f8yaktig innvirkning p\u00e5 underskuddet<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Et h\u00f8yt proteininntak bevarer muskelmassen OG \u00f8ker TEF. Dobbel gevinst i deff. 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>TEF-spak<\/span><span class=\"v\">H\u00f8yt protein foretrukket<\/span><\/div>\n      <div class=\"rw\"><span>Fordel<\/span><span class=\"v\">Nettooverskudd redusert av protein-TEF<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean viser<\/span><span class=\"v\">Nettooverskudd etter reell TEF<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">I bulk viser Lean det reelle overskuddet i sanntid. Et sv\u00e6rt proteinrikt m\u00e5ltid reduserer nettooverskuddet via den ekstra TEF-en.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Recomp (vedlikehold + oppbygging)<\/h4>\n    <div class=\"meta\">M\u00e5l: maksimal presisjon p\u00e5 inntak og forbruk<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-spak<\/span><span class=\"v\">Presisjonsverkt\u00f8y p\u00e5 kaloriet<\/span><\/div>\n      <div class=\"rw\"><span>Fordel<\/span><span class=\"v\">Balanse uten tiln\u00e6rming<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean beregner<\/span><span class=\"v\">Live kaloribalanse<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Rekomposisjon krever maksimal presisjon. En TEF beregnet p\u00e5 kilokaloriet er en avgj\u00f8rende fordel overfor apper som ignorerer den.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 14. TEF LIVE DANS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">14 &middot; TEF live<\/span>Oppf\u00f8lging av ford\u00f8yelsen i Lean<\/h2>\n<div class=\"body\">\n<p>Forbruk-fanen i Lean detaljerer i sanntid hver komponent i TDEE: BMR, NEAT, EAT, TEF. TEF-en som vises tilsvarer dagens loggede m\u00e5ltider, beregnet p\u00e5 hver makro.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><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, d&eacute;pense de digestion\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF i sanntid, beregnet p\u00e5 dine reelle makroer<\/div>\n\n<!-- 15. LA PYRAMIDE -->\n<h2 class=\"sect\"><span class=\"num\">15 &middot; Pyramiden<\/span>Leans Progresjonspyramide<\/h2>\n<div class=\"body\">\n<p>Leans Progresjonspyramide rangerer prioriteringene for \u00e5 n\u00e5 kroppsm\u00e5let ditt. TEF inng\u00e5r p\u00e5 to etasjer: det presise kalorim\u00e5let (TEF integrert i TDEE) og makron\u00e6ringsstoffene (sammensetning som bestemmer TEF-niv\u00e5et).<\/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 (TDEE + presis TEF)<\/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>Makroer (protein = TEF-spak)<\/span><span class=\"k\">Topp<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Ikke hopp over trinn. En presis TDEE med integrert TEF er etasje 2. Men hvis du ikke logger m\u00e5ltidene dine regelmessig, beregnes TEF aldri.<\/div>\n\n<!-- 16. FAQ -->\n<h2 class=\"sect\"><span class=\"num\">16 &middot; FAQ<\/span>Alt du lurer p\u00e5 om TEF<\/h2>\n\n<details class=\"faq\"><summary>Hva er matens termiske effekt?<\/summary><div class=\"faq-body\"><p>Le <b>TEF (Thermic Effect of Food)<\/b>, ogs\u00e5 kalt DIT (Diet-Induced Thermogenesis), er energien som brukes p\u00e5 \u00e5 ford\u00f8ye, absorbere og metabolisere maten. Det inng\u00e5r i ligningen <b>TDEE = BMR + NEAT + EAT + TEF<\/b> og utgj\u00f8r i gjennomsnitt 8 til 15&nbsp;% av det totale kaloriforbruket.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvorfor har proteiner den h\u00f8yeste TEF-en?<\/summary><div class=\"faq-body\"><p>Proteiner krever biokjemiske prosesser som koster mye ATP: proteinsyntese, transaminering, deaminering (ureaproduksjon), og noen ganger glukoneogenese. Derfor forbrennes 20 til 30&nbsp;% av proteinkaloriene under ford\u00f8yelsen, mot 5 til 10&nbsp;% for karbohydrater og 0 til 3&nbsp;% for fett.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Beregner MyFitnessPal TEF?<\/summary><div class=\"faq-body\"><p>Nei. MyFitnessPal, Yazio, Cronometer og de fleste kaloriapper integrerer ikke TEF i forbruksberegningen sin. De bruker en fast aktivitetskoeffisient (PAL) p\u00e5 BMR, som skal \u00ab&nbsp;omfatte&nbsp;\u00bb ford\u00f8yelsen. I praksis gjenspeiler denne koeffisienten ikke makrosammensetningen din den dagen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvordan beregner Lean TEF?<\/summary><div class=\"faq-body\"><p>Lean bruker de vitenskapelige koeffisientene p\u00e5 hvert loggede m\u00e5ltid: <b>P &times; 25&nbsp;% + K &times; 8&nbsp;% + F &times; 2&nbsp;%<\/b>. Resultatet integreres i sanntid i dagens TDEE. P\u00e5 et m\u00e5ltid p\u00e5 537&nbsp;kcal (54&nbsp;g P, 55&nbsp;g K, 12&nbsp;g F) beregner Lean 74&nbsp;kcal TEF.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hvor mange kalorier utgj\u00f8r TEF per dag?<\/summary><div class=\"faq-body\"><p>P\u00e5 et kosthold p\u00e5 2&nbsp;000 til 2&nbsp;500&nbsp;kcal utgj\u00f8r TEF mellom 160 og 250&nbsp;kcal avhengig av makrosammensetningen din. Over et \u00e5r er det 58&nbsp;000 til 91&nbsp;000&nbsp;kcal forbruk ignorert av appene som ikke beregner det.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Synker TEF i kaloriunderskudd?<\/summary><div class=\"faq-body\"><p>Ja, proporsjonalt: spiser du f\u00e6rre kalorier, ford\u00f8yer du mindre og den absolutte TEF-en synker. Men <b>prosentandelen<\/b> forblir stabil etter makroene dine. I underskudd bevarer et h\u00f8yt proteininntak forholdet TEF\/inntak, i tillegg til \u00e5 bevare muskelmassen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Er TEF det samme som postprandial aktiv metabolisme?<\/summary><div class=\"faq-body\"><p>Ja, de to begrepene betegner samme virkelighet: energien som forbrennes av ford\u00f8yelsen. TEF (Thermic Effect of Food) er den mest brukte engelske termen. DIT (Diet-Induced Thermogenesis) eller SDA (spesifikk dynamisk virkning) er ekvivalentene i den europeiske litteraturen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Har bearbeidede matvarer lavere TEF?<\/summary><div class=\"faq-body\"><p>Ja. Barr &amp; Wright (2010, PMID&nbsp;20613941) m\u00e5lte at m\u00e5ltider basert p\u00e5 hele matvarer genererer en TEF omtrent 50&nbsp;% h\u00f8yere enn kaloriekvivalente m\u00e5ltider basert p\u00e5 bearbeidede matvarer. Bearbeidede matvarer er allerede delvis \u00ab&nbsp;forh\u00e5ndsford\u00f8yd&nbsp;\u00bb industrielt, noe som reduserer ford\u00f8yelsesarbeidet og dermed TEF.<\/p><\/div><\/details>\n\n<!-- 17. SOURCES -->\n<div class=\"sources\">\n  <h4>Vitenskapelige kilder<\/h4>\n  <ol>\n    <li>Westerterp KR. Diet induced thermogenesis. <em>Nutr Metab (Lond)<\/em>. 2004;1(1):5. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15507147\/\" target=\"_blank\" rel=\"noopener\">PubMed 15507147<\/a><\/li>\n    <li>Acheson KJ. Protein choices targeting thermogenesis and metabolism. <em>Am J Clin Nutr<\/em>. 2011;93(3):525-534. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21235280\/\" target=\"_blank\" rel=\"noopener\">PubMed 21235280<\/a><\/li>\n    <li>Tappy L. Thermic effect of food and sympathetic nervous system activity in lean and obese subjects. <em>Crit Rev Clin Lab Sci<\/em>. 1996;33(6):435-444. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8701638\/\" target=\"_blank\" rel=\"noopener\">PubMed 8701638<\/a><\/li>\n    <li>Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals. <em>Food Nutr Res<\/em>. 2010;54. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20613941\/\" target=\"_blank\" rel=\"noopener\">PubMed 20613941<\/a><\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). <em>Best Pract Res Clin Endocrinol Metab<\/em>. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a><\/li>\n  <\/ol>\n<\/div>\n\n<!-- GET-BAND -->\n<div class=\"get-band\">\n  <h3>Beregn TEF-en din p\u00e5 dine reelle makroer<\/h3>\n  <p>P &times; 25&nbsp;% + K &times; 8&nbsp;% + F &times; 2&nbsp;%, p\u00e5 hvert loggede m\u00e5ltid. TDEE = BMR + NEAT + EAT + TEF. Patentert propriet\u00e6r modell. 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-tef-footer\" target=\"_blank\" rel=\"noopener\"><img 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\" 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-tef-footer\" 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\n<\/main>\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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Il repr\u00e9sente 8 \u00e0 15 % de la d\u00e9pense calorique totale et entre dans TDEE = BMR + NEAT + EAT + TEF.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi les prot\u00e9ines ont-elles le TEF le plus \u00e9lev\u00e9 ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Les prot\u00e9ines n\u00e9cessitent synth\u00e8se, transaminaison et d\u00e9samination. Co\u00fbt en ATP \u00e9lev\u00e9 : 20 \u00e0 30 % des calories prot\u00e9iques sont br\u00fcl\u00e9es \u00e0 la digestion.\"}},{\"@type\":\"Question\",\"name\":\"MyFitnessPal calcule-t-il le TEF ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non. MFP, Yazio, Cronometer et la plupart des apps n'int\u00e8grent pas le TEF. 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Maintenir un apport prot\u00e9ique \u00e9lev\u00e9 pr\u00e9serve le ratio TEF\/apport.\"}},{\"@type\":\"Question\",\"name\":\"Les aliments transform\u00e9s ont-ils un TEF plus faible ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui. Barr & Wright (2010) ont mesur\u00e9 que les repas base d'aliments entiers g\u00e9n\u00e8rent un TEF environ 50 % plus \u00e9lev\u00e9 que des repas \u00e9quivalents base d'aliments transform\u00e9s.\"}},{\"@type\":\"Question\",\"name\":\"TEF et DIT, c'est la m\u00eame chose ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, TEF (Thermic Effect of Food) et DIT (Diet-Induced Thermogenesis) d\u00e9signent la m\u00eame r\u00e9alit\u00e9. TEF est plus utilis\u00e9 dans la litt\u00e9rature anglophone.\"}}]},{\"@type\":\"MobileApplication\",\"name\":\"Lean\",\"operatingSystem\":\"iOS, Android\",\"applicationCategory\":\"HealthApplication\",\"description\":\"Lean calcule ton TEF en temps r\u00e9el sur chaque repas. TDEE complet : BMR + NEAT + EAT + TEF sur bodyfat r\u00e9el.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\",\"bestRating\":\"5\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"},\"downloadUrl\":\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646\"}]}\n<\/script>\n\n<\/div>\n\n\n<!-- lean-mesh-v16 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Les ogs\u00e5<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/no\/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;\">Basalmetabolisme (BMR): alt du trenger \u00e5 vite for \u00e5 beregne det <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Definisjon, TDEE-ligning, 4 historiske formler, hvorfor fettprosenten endrer alt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Totalt energiforbruk (TDEE): den kanoniske formelen BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Forst\u00e5 de 4 byggesteinene + den metabolske tilpasningen, vitenskapelige kilder 2025.<\/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: kaloriforbruket utenom trening som veier 15 til 50 % av TDEE-en din <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Skritt, forflytninger, fidgeting. Hvorfor Mifflin tar feil ved \u00e5 ignorere aktiviteten din.<\/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-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalkulator for kaloriunderskudd: riktig tiln\u00e6rming for en deff <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Underskudd p\u00e5 din reelle fettprosentbevisste TDEE. 3 tempoer langsomt\/moderat\/aggressivt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/no\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Slik beregner du det reelle kaloriforbruket ditt: den komplette guiden <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR p\u00e5 reell fettprosent, NEAT per skritt, EAT per \u00f8kt, TEF per makroer, tilpasning.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; TEF Pilier &middot; Science du m&eacute;tabolisme TEF (Thermic Effect of Food). Le guide complet pour comprendre la d&eacute;pense calorique cach&eacute;e de la digestion. La digestion br&ucirc;le des calories. 20 &agrave; 30&nbsp;% des prot&eacute;ines, 5 &agrave; 10&nbsp;% des glucides, 0 &agrave; 3&nbsp;% des lipides. Toutes les apps l&rsquo;ignorent. Lean le calcule en [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Matens termiske effekt (TEF): hvorfor Lean beregner 69 kcal som andre apper ignorerer - Lean<\/title>\n<meta name=\"description\" content=\"Matens termiske effekt (TEF) er 10 % av kaloriene dine forbrent bare ved ford\u00f8yelse. 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