{"id":1565,"date":"2026-05-26T22:00:30","date_gmt":"2026-05-26T22:00:30","guid":{"rendered":"https:\/\/lean-app.com\/?p=1565"},"modified":"2026-08-22T13:28:58","modified_gmt":"2026-08-22T13:28:58","slug":"calculateur-deficit-calorique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/calculateur-deficit-calorique\/","title":{"rendered":"Calculateur de d\u00e9ficit calorique : la bonne approche pour une s\u00e8che (selon ton vrai TDEE)"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"&minus;\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1565 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1565 #lvm-shell .wrap,\nbody.postid-1565 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1565 #lvm-shell .wrap,\n  body.postid-1565 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1565 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1565 #lvm-shell *{max-width:100%}\nbody.postid-1565 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1565 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1565 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1565 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1565 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1565 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1565 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1565 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1565 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1565 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1565 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1565 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1565 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1565 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1565 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1565 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1565 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1565 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1565 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1565 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1565 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1565 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1565 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1565 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1565 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1565 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1565 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1565 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1565 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1565 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1565 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/pt\/\"><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\/pt\/\">In\u00edcio<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/pt\/\">In\u00edcio<\/a> &nbsp;\/&nbsp; Calculateur de d\u00e9ficit calorique<\/div>\n  <div class=\"eyebrow\">Calculateur &middot; Science de la s\u00e8che<\/div>\n  <h1 id=\"title\">Calculadora de d\u00e9ficit cal\u00f3rico: a abordagem certa para um cutting\n    <span class=\"alt\">selon ton vrai TDEE (bodyfat-aware)<\/span>\n  <\/h1>\n  <p class=\"dek\">Le bon d\u00e9ficit n&rsquo;est pas un chiffre rond. C&rsquo;est un pourcentage de ton TDEE r\u00e9el. Calcule-le sur ta vraie d\u00e9pense (bodyfat inclus), choisis un rythme lent, mod\u00e9r\u00e9 ou agressif, et vois la fonte musculaire arriver d\u00e8s que tu d\u00e9passes &minus;25&nbsp;%.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>A equipe Lean<\/strong> &middot; Lecture 12&nbsp;min &middot; Mis \u00e0 jour 26 mai 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Download gratuito<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Le d\u00e9ficit calorique pour perdre du poids doit se calculer en pourcentage de ton TDEE, pas en valeur absolue. Et ton TDEE doit \u00eatre calcul\u00e9 sur ta composition corporelle r\u00e9elle, pas sur Mifflin-St Jeor 1990. Lean fait les deux : BodyScan IA pour le bodyfat, recalibrage continu pour le d\u00e9ficit, balance calorique live \u00e0 la journ\u00e9e.\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>Demonstra\u00e7\u00e3o interativa<\/small>Toque na tela para explorar o aplicativo<\/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>Demonstra\u00e7\u00e3o interativa<\/small>Toque na tela<br>para explorar o aplicativo<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Aper\u00e7u de l'application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Retour\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Aper\u00e7u Lean, onglet D\u00e9pense\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Onglet Bilan\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Onglet Calories\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Onglet D\u00e9pense\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Onglet Strat\u00e9gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l'app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Balan\u00e7o<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calorias<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Gasto<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Estrat\u00e9gia<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">R\u00e9ponse rapide<\/div>\n    <p>Pour calculer ton d\u00e9ficit calorique correctement, pars de ton <b>vrai TDEE<\/b> (calcul\u00e9 sur ton bodyfat r\u00e9el), choisis un d\u00e9ficit en pourcentage de ce TDEE plut\u00f4t qu&rsquo;un chiffre rond, et accepte que l&rsquo;adaptation m\u00e9tabolique freine la perte au bout de 2 \u00e0 3 semaines. Trois rythmes recommand\u00e9s : <b>lent (&minus;10&nbsp;%)<\/b> pour pr\u00e9server le muscle, <b>mod\u00e9r\u00e9 (&minus;20&nbsp;%)<\/b> en s\u00e8che standard, <b>agressif (&minus;25 \u00e0 &minus;30&nbsp;%)<\/b> uniquement sur courtes p\u00e9riodes. Au-del\u00e0 de &minus;30&nbsp;%, perte de muscle et chute hormonale assur\u00e9es.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculateur<\/span>Calcule ton d\u00e9ficit sur ton vrai TDEE<\/h2>\n<p>Entre tes donn\u00e9es ci-dessous. Ton TDEE estim\u00e9 appara\u00eet en haut (calcul\u00e9 sur ta masse maigre via l&rsquo;approche bodyfat-aware Lean, puis ajust\u00e9 pour ton niveau d&rsquo;activit\u00e9). Les trois sc\u00e9narios de d\u00e9ficit en dessous montrent ton apport cible et le rythme de perte estim\u00e9 pour chacun.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Tes param\u00e8tres<\/h3>\n    <div class=\"calc-row\">\n      <label>Sexe<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Homme<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Femme<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">\u00c2ge (ans)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Poids (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"80\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">Taille (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"130\" max=\"220\" value=\"180\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Pourcentage de masse grasse <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Niveau d&rsquo;activit\u00e9<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">S\u00e9dentaire (bureau, 0 sport)<\/option>\n        <option value=\"1.375\">L\u00e9ger (marche, 1-2 s\u00e9ances\/sem)<\/option>\n        <option value=\"1.55\" selected>Mod\u00e9r\u00e9 (3-4 s\u00e9ances\/sem)<\/option>\n        <option value=\"1.725\">Intense (5-6 s\u00e9ances\/sem)<\/option>\n        <option value=\"1.9\">Tr\u00e8s intense (athl\u00e8te)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">Tu ne connais pas ton bodyfat ? Lean le calcule depuis une photo (BodyScan IA, 5&nbsp;secondes) avec une pr\u00e9cision DEXA-grade.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Ton TDEE estim\u00e9<\/div>\n      <div class=\"val\"><span id=\"rTDEE\">0<\/span><span class=\"unit\">kcal\/jour<\/span><\/div>\n      <div class=\"note\">Calcul\u00e9 sur ta masse maigre &times; multiplicateur d&rsquo;activit\u00e9<\/div>\n    <\/div>\n\n    <div class=\"scen-grid\">\n      <div class=\"scen-card lent\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Lent<\/span>\n          <span class=\"scen-pct\">&minus;10&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rLent\">0<\/span><span class=\"u\">kcal\/jour<\/span><\/div>\n        <div class=\"scen-rate\">~0,25&nbsp;kg\/semaine &middot; pr\u00e9serve la masse maigre<\/div>\n      <\/div>\n      <div class=\"scen-card mod\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Mod\u00e9r\u00e9 (recommand\u00e9)<\/span>\n          <span class=\"scen-pct\">&minus;20&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rMod\">0<\/span><span class=\"u\">kcal\/jour<\/span><\/div>\n        <div class=\"scen-rate\">~0,5&nbsp;kg\/semaine &middot; s\u00e8che standard \u00e9quilibr\u00e9e<\/div>\n      <\/div>\n      <div class=\"scen-card agg\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Agressif<\/span>\n          <span class=\"scen-pct\">&minus;25 \u00e0 &minus;30&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rAgg\">0<\/span><span class=\"u\">kcal\/jour<\/span><\/div>\n        <div class=\"scen-rate\">~0,75 \u00e0 1&nbsp;kg\/semaine<\/div>\n        <div class=\"scen-warn\">Risque de fonte musculaire et de chute hormonale. Phases courtes uniquement (2-4 semaines).<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Avec Lean, <b>ton d\u00e9ficit se recalibre \u00e0 chaque pes\u00e9e<\/b>. Le BMR baisse quand tu perds du gras, l&rsquo;adaptation m\u00e9tabolique freine la d\u00e9pense : ton apport cible bouge en cons\u00e9quence, sans formule papier.\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Le calculateur ci-dessus utilise une approche publique sur masse maigre pour ton TDEE. <b>Le mod\u00e8le propri\u00e9taire brevet\u00e9 Lean va plus loin :<\/b> il int\u00e8gre l&rsquo;adaptation m\u00e9tabolique en d\u00e9ficit (convention 100&rarr;0&nbsp;%), recalibre semaine apr\u00e8s semaine via le BodyScan IA et la pes\u00e9e, et ajuste ton objectif calorique du jour selon ce que tu as d\u00e9j\u00e0 mang\u00e9. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Tester sur ton profil dans Lean.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Le mythe bris\u00e9<\/span>Pourquoi 7700 kcal = 1 kg ne tient plus<\/h2>\n\n<div class=\"statement\"><p>Le mythe <span class=\"accent\">7700 kcal = 1 kg<\/span> date d&rsquo;une \u00e9tude de 1958. L&rsquo;adaptation m\u00e9tabolique a chang\u00e9 la donne.<\/p><\/div>\n\n<div class=\"body\">\n<p>Wishnofsky publie en 1958 une approximation devenue r\u00e8gle d&rsquo;or : 1 kg de gras corporel contient environ 7&thinsp;700 kcal, donc un d\u00e9ficit cumul\u00e9 de 7&thinsp;700 kcal devrait faire perdre 1 kg. La formule a tourn\u00e9 pendant 60 ans dans les manuels de di\u00e9t\u00e9tique, les apps de tracking, et la t\u00eate des coachs.<\/p>\n<p>Le probl\u00e8me : elle suppose que ton TDEE reste constant pendant ton d\u00e9ficit. C&rsquo;est faux. Quand tu manges en d\u00e9ficit pendant 2 \u00e0 3 semaines, ton corps active une <b>Adapta\u00e7\u00e3o metab\u00f3lica<\/b> qui ralentit ton BMR de 5 \u00e0 20&nbsp;% sous sa valeur attendue (M\u00fcller 2015). Ton NEAT inconscient baisse aussi (moins de gigotage, marche moins vive). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25&nbsp;% par rapport au TDEE calcul\u00e9 en d\u00e9but de r\u00e9gime.<\/p>\n<p>Concr\u00e8tement : un homme \u00e0 2&thinsp;700 kcal de TDEE qui mange \u00e0 &minus;500 kcal pendant 8 semaines ne perdra <b>pas<\/b> 8 &times; 0,45 &asymp; 3,6&nbsp;kg comme pr\u00e9dit le calcul Wishnofsky. Il en perdra entre 2,2 et 2,8&nbsp;kg, parce que son TDEE r\u00e9el \u00e0 la 6\u00e8me semaine n&rsquo;est plus 2&thinsp;700 mais 2&thinsp;300. Le d\u00e9ficit \u00ab\u00a0ressenti\u00a0\u00bb devient &minus;100 kcal\/jour.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Bodyfat r\u00e9el<\/b>Photo, 5&nbsp;secondes. Lean recalcule ton BMR sur ta masse maigre, donc ton d\u00e9ficit reste juste m\u00eame quand ton corps s&rsquo;adapte.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>La bonne approche, c&rsquo;est de <b>recalibrer le d\u00e9ficit en continu<\/b>. Pas un chiffre cible pour 12 semaines, mais une cible qui bouge selon ta vraie composition corporelle et ton vrai TDEE de la semaine. Lean fait exactement \u00e7a : \u00e0 chaque pes\u00e9e, le BMR est recalcul\u00e9 sur la masse maigre (recalcul\u00e9e elle-m\u00eame via le bodyfat), l&rsquo;adaptation m\u00e9tabolique est int\u00e9gr\u00e9e multiplicativement, et l&rsquo;objectif calorique du jour s&rsquo;ajuste.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Le d\u00e9tail de la composition du TDEE et de l&rsquo;adaptation m\u00e9tabolique est dans le <a href=\"\/pt\/calculateur-tdee\/\">calculateur TDEE complet<\/a> et le pilier <a href=\"\/pt\/metabolisme-de-base\/\">BMR<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Trois profils, trois d\u00e9ficits<\/span>Le bon d\u00e9ficit d\u00e9pend de ton point de d\u00e9part<\/h2>\n<p>Trois hommes, trois compositions, trois objectifs diff\u00e9rents. Tu vois comment le bon d\u00e9ficit varie selon le bodyfat et l&rsquo;activit\u00e9, pas selon une r\u00e8gle universelle.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Profil sportif<\/h4>\n    <div class=\"meta\">28 ans &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 18&nbsp;% bodyfat &middot; activit\u00e9 mod\u00e9r\u00e9e &middot; objectif s\u00e8che standard<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TDEE estim\u00e9 (bodyfat-aware)<\/span><span class=\"v\">2&thinsp;700 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit lent (&minus;10&nbsp;%)<\/span><span class=\"v\">2&thinsp;430 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>D\u00e9ficit mod\u00e9r\u00e9 (&minus;20&nbsp;%) cible Lean<\/span><span class=\"v\">2&thinsp;160 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit agressif (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;025 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Rythme attendu : <b style=\"color:var(--pink)\">0,5&nbsp;kg\/semaine<\/b>. S\u00e8che lin\u00e9aire, muscle conserv\u00e9.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Profil moyen<\/h4>\n    <div class=\"meta\">35 ans &middot; 75&nbsp;kg &middot; 175&nbsp;cm &middot; 22&nbsp;% bodyfat &middot; s\u00e9dentaire &middot; objectif retrouver la ligne<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TDEE estim\u00e9 (bodyfat-aware)<\/span><span class=\"v\">2&thinsp;200 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit lent (&minus;10&nbsp;%)<\/span><span class=\"v\">1&thinsp;980 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>D\u00e9ficit mod\u00e9r\u00e9 (&minus;20&nbsp;%) cible Lean<\/span><span class=\"v\">1&thinsp;760 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit agressif (&minus;25&nbsp;%)<\/span><span class=\"v\">1&thinsp;650 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Rythme attendu : <b style=\"color:var(--pink)\">0,4 \u00e0 0,5&nbsp;kg\/semaine<\/b>. Ne pas descendre sous 1&thinsp;500 kcal (seuil hormonal homme).<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Profil avanc\u00e9 recomp<\/h4>\n    <div class=\"meta\">30 ans &middot; 70&nbsp;kg &middot; 175&nbsp;cm &middot; 12&nbsp;% bodyfat &middot; activit\u00e9 intense &middot; objectif recomposition (gagner muscle, perdre gras)<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TDEE estim\u00e9 (bodyfat-aware)<\/span><span class=\"v\">2&thinsp;900 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>D\u00e9ficit lent (&minus;10&nbsp;%) cible Lean<\/span><span class=\"v\">2&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit mod\u00e9r\u00e9 (&minus;20&nbsp;%)<\/span><span class=\"v\">2&thinsp;320 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit agressif (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;175 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Rythme attendu : <b style=\"color:var(--pink)\">0,2&nbsp;kg\/semaine<\/b>. Recomp = d\u00e9ficit minimal, prot\u00e9ines \u00e9lev\u00e9es, surcharge progressive en salle.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Les trois rythmes en d\u00e9tail<\/span>Lent, mod\u00e9r\u00e9, agressif : pour qui, pour quoi<\/h2>\n<p>Le bon d\u00e9ficit n&rsquo;est pas le plus rapide. C&rsquo;est celui que tu peux tenir sans casser ton m\u00e9tabolisme ni perdre ta masse maigre. Voici le d\u00e9tail des trois rythmes.<\/p>\n\n<div class=\"sce-detail\">\n  <div class=\"sd lent\">\n    <div class=\"head\"><h4>D\u00e9ficit lent<\/h4><span class=\"pct\">&minus;10&nbsp;% du TDEE<\/span><\/div>\n    <p>Perte attendue : ~0,25&nbsp;kg\/semaine, soit environ 1&nbsp;kg\/mois. Adaptation m\u00e9tabolique minimale, faim contr\u00f4lable, masse maigre pr\u00e9serv\u00e9e.<\/p>\n    <div class=\"lab\">Pour qui<\/div>\n    <p>Profils d\u00e9j\u00e0 secs (bodyfat &lt; 15&nbsp;% homme, &lt; 22&nbsp;% femme) qui visent une recomposition. Profils sortant d&rsquo;une phase de prise de masse. Profils sensibles \u00e0 la restriction (carri\u00e8re sportive, gestion mentale fragile).<\/p>\n    <div class=\"lab\">Risques<\/div>\n    <p>Aucun risque hormonal ou musculaire. Le seul risque : que la perte soit trop lente pour rester motiv\u00e9.<\/p>\n    <div class=\"lab\">Recommandation Lean<\/div>\n    <p>Par d\u00e9faut sur les profils recomp et les seconds cycles de s\u00e8che. \u00c0 combiner avec entra\u00eenement en force pour stimuler la masse maigre.<\/p>\n  <\/div>\n\n  <div class=\"sd mod\">\n    <div class=\"head\"><h4>D\u00e9ficit mod\u00e9r\u00e9 (recommand\u00e9)<\/h4><span class=\"pct\">&minus;20&nbsp;% du TDEE<\/span><\/div>\n    <p>Perte attendue : ~0,5&nbsp;kg\/semaine, soit environ 2&nbsp;kg\/mois. Adaptation m\u00e9tabolique mod\u00e9r\u00e9e (10 \u00e0 15&nbsp;% en moyenne apr\u00e8s 6 semaines), faim g\u00e9rable avec prot\u00e9ines \u00e9lev\u00e9es et fibres.<\/p>\n    <div class=\"lab\">Pour qui<\/div>\n    <p>S\u00e8che standard sur profil avec marge de gras \u00e0 perdre (bodyfat 15 \u00e0 25&nbsp;% homme, 22 \u00e0 32&nbsp;% femme). Mode par d\u00e9faut pour la majorit\u00e9 des objectifs perte de poids \u00ab\u00a0normaux\u00a0\u00bb.<\/p>\n    <div class=\"lab\">Risques<\/div>\n    <p>Si le d\u00e9ficit s&rsquo;\u00e9tend au-del\u00e0 de 12 semaines sans diet break, l&rsquo;adaptation m\u00e9tabolique peut d\u00e9passer 20&nbsp;% : la perte stagne. Solution : recalibrer le TDEE et envisager un refeed.<\/p>\n    <div class=\"lab\">Recommandation Lean<\/div>\n    <p>Cible par d\u00e9faut sur la majorit\u00e9 des nouveaux utilisateurs. Lean ajuste automatiquement la cible kcal du jour selon la balance calorique live et l&rsquo;adaptation m\u00e9tabolique calcul\u00e9e.<\/p>\n  <\/div>\n\n  <div class=\"sd agg\">\n    <div class=\"head\"><h4>D\u00e9ficit agressif<\/h4><span class=\"pct\">&minus;25 \u00e0 &minus;30&nbsp;% du TDEE<\/span><\/div>\n    <p>Perte attendue : ~0,75 \u00e0 1&nbsp;kg\/semaine. Adaptation m\u00e9tabolique forte (jusqu&rsquo;\u00e0 25&nbsp;% en 8 semaines selon M\u00fcller). Faim importante. Risque de perte de muscle si prot\u00e9ines insuffisantes.<\/p>\n    <div class=\"lab\">Pour qui<\/div>\n    <p>Profils en surpoids important (bodyfat &gt; 28&nbsp;% homme, &gt; 35&nbsp;% femme) qui peuvent tol\u00e9rer un d\u00e9ficit absolu plus large sans risque musculaire. Athl\u00e8tes en phase courte avant comp\u00e9tition (peak week).<\/p>\n    <div class=\"lab\">Risques<\/div>\n    <p>Au-del\u00e0 de &minus;30&nbsp;%, fonte musculaire quasi garantie (Helms 2014), chute des hormones thyro\u00efdiennes et des hormones sexuelles, performance en salle qui s&rsquo;effondre. Am\u00e9norrh\u00e9e chez la femme. L\u00e9thargie, mauvaise r\u00e9cup\u00e9ration.<\/p>\n    <div class=\"lab\">Recommandation Lean<\/div>\n    <p>Phases courtes uniquement (2 \u00e0 4 semaines max), suivies d&rsquo;un retour au d\u00e9ficit mod\u00e9r\u00e9 ou d&rsquo;un diet break \u00e0 maintenance. Jamais en mode \u00ab\u00a0longue dur\u00e9e\u00a0\u00bb.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Comment Lean recalibre ton d\u00e9ficit<\/span>Le d\u00e9ficit qui bouge avec ton corps<\/h2>\n\n<div class=\"body\">\n<p>Un d\u00e9ficit calcul\u00e9 en d\u00e9but de r\u00e9gime n&rsquo;est valable qu&rsquo;en d\u00e9but de r\u00e9gime. Au bout de 2 \u00e0 3 semaines, ton corps a chang\u00e9 : moins de poids, parfois moins de bodyfat, BMR plus bas, adaptation m\u00e9tabolique qui commence. Le d\u00e9ficit \u00ab\u00a0&minus;500 kcal\/jour\u00a0\u00bb que tu maintenais devient un d\u00e9ficit \u00ab\u00a0&minus;300 kcal\/jour\u00a0\u00bb sans que tu changes rien. La perte ralentit, tu paniques, tu coupes encore : c&rsquo;est le pi\u00e8ge du sous-r\u00e9gime.<\/p>\n<p>Lean \u00e9vite \u00e7a en recalculant tout, en continu :<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Recalcul BMR \u00e0 chaque pes\u00e9e<\/h4>\n    <div class=\"meta\">Mod\u00e8le propri\u00e9taire brevet\u00e9 sur masse maigre<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Quand tu p\u00e8ses 2&nbsp;kg en moins, ton BMR m\u00e9canique est plus bas. Lean le recalcule automatiquement. Pas besoin de toucher au calculateur.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. BodyScan IA r\u00e9current<\/h4>\n    <div class=\"meta\">Photo, 5 secondes, bodyfat mis \u00e0 jour<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Pendant la s\u00e8che, ta masse maigre peut changer (id\u00e9alement stable, parfois en l\u00e9g\u00e8re baisse). Le bodyfat se met \u00e0 jour, donc le BMR aussi.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Adaptation m\u00e9tabolique mod\u00e9lis\u00e9e<\/h4>\n    <div class=\"meta\">Coefficient multiplicateur du BMR, convention 100&rarr;0&nbsp;%<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">\u00c0 chaque semaine en d\u00e9ficit, Lean estime ton coefficient d&rsquo;adaptation. Si tu perds moins que pr\u00e9vu, le coefficient baisse : ton TDEE recalcul\u00e9 refl\u00e8te ta r\u00e9alit\u00e9 physiologique.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Balance calorique live<\/h4>\n    <div class=\"meta\">Cible kcal du jour qui bouge \u00e0 la journ\u00e9e<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Au cours de la journ\u00e9e, ton objectif se d\u00e9place selon ce que tu as d\u00e9j\u00e0 mang\u00e9 et selon ton activit\u00e9 r\u00e9elle (pas, s\u00e9ances). Tu vois en direct combien tu peux encore manger pour rester dans ta cible.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Cette logique vit dans la <b>Pir\u00e2mide de Progress\u00e3o<\/b> de Lean : adh\u00e9rence &gt; objectif calorique &gt; pas &gt; macros. La hi\u00e9rarchie qui maximise la perte sans la casser. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Voir la Pyramide dans l&rsquo;app<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Tout ce que tu te demandes sur le d\u00e9ficit calorique<\/h2>\n<details class=\"faq\"><summary>Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?<\/summary><div class=\"faq-body\"><p>Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?<\/summary><div class=\"faq-body\"><p>Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l&rsquo;adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?<\/summary><div class=\"faq-body\"><p>Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d&rsquo;environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>D\u00e9ficit calorique trop important : quels risques ?<\/summary><div class=\"faq-body\"><p>Au-del\u00e0 de 30 % du TDEE, les risques s&rsquo;accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l&rsquo;homme, oestrog\u00e8nes chez la femme, jusqu&rsquo;\u00e0 l&rsquo;am\u00e9norrh\u00e9e), performance en salle qui s&rsquo;effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Combien de kcal en moins par jour pour perdre 5 kg ?<\/summary><div class=\"faq-body\"><p>Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c&rsquo;est normal et c&rsquo;est pour \u00e7a que Lean recalibre.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?<\/summary><div class=\"faq-body\"><p>Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l&rsquo;adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t&rsquo;en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Faut-il faire un diet break pendant une s\u00e8che ?<\/summary><div class=\"faq-body\"><p>Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l&rsquo;adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). Reprise du d\u00e9ficit ensuite, \u00e0 un rythme similaire ou plus doux.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>D\u00e9ficit calorique homme vs femme : quelle diff\u00e9rence ?<\/summary><div class=\"faq-body\"><p>Le principe (pourcentage du TDEE) est identique. Mais le seuil minimum absolu diff\u00e8re : chez l&rsquo;homme, descendre sous 1 500 kcal\/jour est rarement justifi\u00e9 ; chez la femme, le seuil hormonal est autour de 1 200 \u00e0 1 300 kcal. En dessous, risque d&rsquo;am\u00e9norrh\u00e9e et de d\u00e9r\u00e8glement thyro\u00efdien. Les femmes en phase lut\u00e9ale (avant r\u00e8gles) peuvent retenir 1 \u00e0 2 kg d&rsquo;eau qui masque la perte de gras : ne pas paniquer.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Peut-on perdre du gras et prendre du muscle en m\u00eame temps ?<\/summary><div class=\"faq-body\"><p>Oui, c&rsquo;est la recomposition corporelle. Possible surtout chez : (a) d\u00e9butants en force, (b) profils en surpoids, (c) profils sortant d&rsquo;une longue pause. Conditions : d\u00e9ficit minimal (-10 % TDEE max), prot\u00e9ines \u00e9lev\u00e9es (~2 g\/kg masse maigre), entra\u00eenement en force progressif, sommeil 7 \u00e0 9h. La perte de poids est lente (~0,2 kg\/semaine) mais le bodyfat baisse plus vite que le poids.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Le mythe 7700 kcal = 1 kg est-il vrai ?<\/summary><div class=\"faq-body\"><p>Th\u00e9oriquement, oui : 1 kg de gras corporel contient environ 7 700 kcal. Pratiquement, non : l&rsquo;adaptation m\u00e9tabolique fait qu&rsquo;un d\u00e9ficit cumul\u00e9 de 7 700 kcal sur plusieurs semaines ne produit pas exactement 1 kg de perte. La r\u00e8gle marche en d\u00e9but de d\u00e9ficit, puis d\u00e9rive de 15 \u00e0 25 % au bout de 6 \u00e0 8 semaines. C&rsquo;est pour \u00e7a que les calculateurs statiques se trompent et que Lean recalcule en continu.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Sources scientifiques<\/h4>\n  <ol>\n    <li>Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/13594881\/\" target=\"_blank\" rel=\"noopener\">PubMed 13594881<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Curr Obes Rep. 2016;5(4):413-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">PubMed 27739007<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>Aragon AA, Schoenfeld BJ, Wildman R, et al. ISSN position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun;14:16. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">PubMed 28630601<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Ton d\u00e9ficit calorique, recalibr\u00e9 chaque semaine<\/h3>\n  <p>BodyScan IA, balance calorique live, adaptation m\u00e9tabolique mod\u00e9lis\u00e9e. Sans formule papier ni chiffre rond. T\u00e9l\u00e9chargement gratuit, essai de 7&nbsp;jours sur l&rsquo;annuel.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#article\",\n      \"headline\": \"Calculateur de d\u00e9ficit calorique : la bonne approche pour une s\u00e8che (selon ton vrai TDEE)\",\n      \"description\": \"Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent, mod\u00e9r\u00e9, agressif), warning au-del\u00e0 de -30 % TDEE, recalibrage continu via Lean.\",\n      \"datePublished\": \"2026-05-26\",\n      \"dateModified\": \"2026-05-26\",\n      \"author\": {\"@type\": \"Organization\", \"name\": \"L'\u00e9quipe Lean\"},\n      \"publisher\": {\"@type\": \"Organization\", \"name\": \"Lean\", \"url\": \"https:\/\/lean-app.com\"},\n      \"inLanguage\": \"fr-FR\",\n      \"mainEntityOfPage\": \"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\"\n    },\n    {\n      \"@type\": \"WebApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#calculator\",\n      \"name\": \"Calculateur de d\u00e9ficit calorique\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"operatingSystem\": \"Web\",\n      \"url\": \"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\",\n      \"description\": \"Calculateur de d\u00e9ficit calorique sur TDEE bodyfat-aware avec trois sc\u00e9narios (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %).\",\n      \"inLanguage\": \"fr-FR\",\n      \"offers\": {\"@type\": \"Offer\", \"price\": \"0\", \"priceCurrency\": \"EUR\"}\n    },\n    {\n      \"@type\": \"BreadcrumbList\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#breadcrumb\",\n      \"itemListElement\": [\n        {\"@type\": \"ListItem\", \"position\": 1, \"name\": \"Accueil\", \"item\": \"https:\/\/lean-app.com\/\"},\n        {\"@type\": \"ListItem\", \"position\": 2, \"name\": \"Calculateurs\", \"item\": \"https:\/\/lean-app.com\/comparatifs\/\"},\n        {\"@type\": \"ListItem\", \"position\": 3, \"name\": \"Calculateur de d\u00e9ficit calorique\"}\n      ]\n    },\n    {\n      \"@type\": \"FAQPage\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#faq\",\n      \"mainEntity\": [\n        {\"@type\": \"Question\", \"name\": \"Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.\"}},\n        {\"@type\": \"Question\", \"name\": \"Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l'adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.\"}},\n        {\"@type\": \"Question\", \"name\": \"Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d'environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.\"}},\n        {\"@type\": \"Question\", \"name\": \"D\u00e9ficit calorique trop important : quels risques ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Au-del\u00e0 de 30 % du TDEE, les risques s'accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l'homme, oestrog\u00e8nes chez la femme, jusqu'\u00e0 l'am\u00e9norrh\u00e9e), performance en salle qui s'effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.\"}},\n        {\"@type\": \"Question\", \"name\": \"Combien de kcal en moins par jour pour perdre 5 kg ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c'est normal et c'est pour \u00e7a que Lean recalibre.\"}},\n        {\"@type\": \"Question\", \"name\": \"Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l'adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t'en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.\"}},\n        {\"@type\": \"Question\", \"name\": \"Faut-il faire un diet break pendant une s\u00e8che ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l'adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). Reprise du d\u00e9ficit ensuite, \u00e0 un rythme similaire ou plus doux.\"}},\n        {\"@type\": \"Question\", \"name\": \"D\u00e9ficit calorique homme vs femme : quelle diff\u00e9rence ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Le principe (pourcentage du TDEE) est identique. Mais le seuil minimum absolu diff\u00e8re : chez l'homme, descendre sous 1 500 kcal\/jour est rarement justifi\u00e9 ; chez la femme, le seuil hormonal est autour de 1 200 \u00e0 1 300 kcal. En dessous, risque d'am\u00e9norrh\u00e9e et de d\u00e9r\u00e8glement thyro\u00efdien. Les femmes en phase lut\u00e9ale (avant r\u00e8gles) peuvent retenir 1 \u00e0 2 kg d'eau qui masque la perte de gras : ne pas paniquer.\"}},\n        {\"@type\": \"Question\", \"name\": \"Peut-on perdre du gras et prendre du muscle en m\u00eame temps ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Oui, c'est la recomposition corporelle. Possible surtout chez : (a) d\u00e9butants en force, (b) profils en surpoids, (c) profils sortant d'une longue pause. Conditions : d\u00e9ficit minimal (-10 % TDEE max), prot\u00e9ines \u00e9lev\u00e9es (~2 g\/kg masse maigre), entra\u00eenement en force progressif, sommeil 7 \u00e0 9h. La perte de poids est lente (~0,2 kg\/semaine) mais le bodyfat baisse plus vite que le poids.\"}},\n        {\"@type\": \"Question\", \"name\": \"Le mythe 7700 kcal = 1 kg est-il vrai ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Th\u00e9oriquement, oui : 1 kg de gras corporel contient environ 7 700 kcal. Pratiquement, non : l'adaptation m\u00e9tabolique fait qu'un d\u00e9ficit cumul\u00e9 de 7 700 kcal sur plusieurs semaines ne produit pas exactement 1 kg de perte. La r\u00e8gle marche en d\u00e9but de d\u00e9ficit, puis d\u00e9rive de 15 \u00e0 25 % au bout de 6 \u00e0 8 semaines. C'est pour \u00e7a que les calculateurs statiques se trompent et que Lean recalcule en continu.\"}}\n      ]\n    },\n    {\n      \"@type\": \"MobileApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/#app\",\n      \"name\": \"Lean\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"operatingSystem\": \"iOS, Android\",\n      \"description\": \"Tracker calories et m\u00e9tabolisme avec BodyScan IA pour calculer le d\u00e9ficit calorique sur TDEE r\u00e9el.\",\n      \"aggregateRating\": {\"@type\": \"AggregateRating\", \"ratingValue\": \"4.7\", \"ratingCount\": \"1000\"},\n      \"offers\": {\"@type\": \"Offer\", \"price\": \"0\", \"priceCurrency\": \"EUR\"}\n    }\n  ]\n}\n<\/script>\n\n<script>(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n\n  var tabMap = {\n    bilan:    {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp',     drill:false},\n    kcal:     {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp',      drill:false},\n    depense:  {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp',   drill:true},\n    strategie:{src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp', drill:false}\n  };\n  var subMap = {\n    BMR:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',\n    NEAT: 'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',\n    EAT:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',\n    TEF:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'\n  };\n  var currentTab = 'depense';\n\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 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\/\/ -27.5% middle of -25\/-30\n    $('rTDEE').textContent = fmt(tdee);\n    $('rLent').textContent = fmt(lent);\n    $('rMod').textContent = fmt(mod);\n    $('rAgg').textContent = fmt(agg);\n  }\n  ['cAge','cWeight','cHeight','cBf','cAct'].forEach(function(id){\n    var el = $(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n})();\n<\/script>\n\n<script>\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n<!-- lean-mesh-v9 -->\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;\">Leia tamb\u00e9m<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"\/pt\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00e1lculo do metabolismo basal: a f\u00f3rmula mais precisa (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compare Harris-Benedict 1919, Mifflin-St Jeor 1990 et l'approche Lean sur ton bodyfat r\u00e9el.<\/span><\/a><\/li><li><a href=\"\/pt\/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;\">Calculadora TDEE completa: a f\u00f3rmula can\u00f4nica BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculadora TDEE ajustada \u00e0 gordura corporal, com a decomposi\u00e7\u00e3o das 4 pe\u00e7as metab\u00f3licas.<\/span><\/a><\/li><li><a href=\"\/pt\/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;\">Melhores aplicativos para contar calorias em 2026: 8 aplicativos testados <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativo honesto: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"\/pt\/comparatifs\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Todos os comparativos da Lean com os principais aplicativos de calorias <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hub: MyFitnessPal, Yazio, Cronometer, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"\/pt\/lean-vs-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Lean vs MyFitnessPal: a f\u00f3rmula TDEE que muda tudo <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por que o MyFitnessPal erra no seu gasto cal\u00f3rico real.<\/span><\/a><\/li><\/ul><\/aside>\n\n\n\n<!-- lean-mesh-v11 -->\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;\">Leia tamb\u00e9m<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"\/pt\/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;\">Efeito t\u00e9rmico dos alimentos (TEF): as 69 kcal que os outros aplicativos ignoram <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">A Lean calcula o TEF em tempo real sobre seus macros. Os outros aplicativos n\u00e3o fazem isso.<\/span><\/a><\/li><li><a href=\"\/pt\/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: como o dia a dia queima mais que o esporte <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por que seus passos e atividades fora do esporte representam de 15 a 30% do seu gasto total.<\/span><\/a><\/li><li><a href=\"\/pt\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00e1lculo do metabolismo basal: a f\u00f3rmula mais precisa (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compare Harris-Benedict 1919, Mifflin-St Jeor 1990 et l'approche Lean sur ton bodyfat r\u00e9el.<\/span><\/a><\/li><li><a href=\"\/pt\/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;\">Calculadora TDEE completa: a f\u00f3rmula can\u00f4nica BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculadora TDEE ajustada \u00e0 gordura corporal, com a decomposi\u00e7\u00e3o das 4 pe\u00e7as metab\u00f3licas.<\/span><\/a><\/li><li><a href=\"\/pt\/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;\">Melhores aplicativos para contar calorias em 2026: 8 aplicativos testados <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativo honesto: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %), warning au-del\u00e0 de -30 %, recalibrage continu via Lean.<\/p>","protected":false},"author":1,"featured_media":1567,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculateur de d\u00e9ficit calorique pour s\u00e8che : la vraie m\u00e9thode<\/title>\n<meta name=\"description\" content=\"Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. 3 rythmes (lent, mod\u00e9r\u00e9, agressif), warning fonte musculaire, recalibrage continu via Lean.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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