{"id":1958,"date":"2026-08-25T11:41:43","date_gmt":"2026-08-25T11:41:43","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-proteines\/"},"modified":"2026-08-25T11:41:45","modified_gmt":"2026-08-25T11:41:45","slug":"calculateur-proteines","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/calculateur-proteines\/","title":{"rendered":"Calculateur de prot\u00e9ines : tes grammes par jour, sur ta masse maigre"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1958 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1958 #lvm-shell .wrap,\nbody.postid-1958 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1958 #lvm-shell .wrap,\n  body.postid-1958 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1958 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1958 #lvm-shell *{max-width:100%}\nbody.postid-1958 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1958 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1958 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1958 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1958 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1958 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1958 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1958 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1958 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1958 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1958 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1958 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1958 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1958 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1958 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1958 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1958 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1958 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1958 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1958 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1958 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1958 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1958 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1958 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1958 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1958 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1958 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1958 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1958 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/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-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/pt\/\">In\u00edcio<\/a> &nbsp;\/&nbsp; Calculateur prot\u00e9ines<\/div>\n  <div class=\"eyebrow\">Calculateur &middot; Prot\u00e9ines &amp; nutrition sportive<\/div>\n  <h1 id=\"title\">Calculateur de prot\u00e9ines&nbsp;: tes grammes par jour\n    <span class=\"alt\">calcul\u00e9s sur ta masse maigre, pas sur ton poids total<\/span>\n  <\/h1>\n  <p class=\"dek\">\u00ab\u00a02 grammes par kilo\u00a0\u00bb : la reco qu&rsquo;on entend partout a un d\u00e9faut cach\u00e9 : elle parle de ton poids total, gras compris. Or tes prot\u00e9ines nourrissent ta masse maigre, pas ta masse grasse. Ce calculateur applique les fourchettes des r\u00e9f\u00e9rences du domaine (Morton 2018, Helms 2014) \u00e0 ta masse maigre r\u00e9elle, selon ton objectif : s\u00e8che, maintien ou prise de muscle.<\/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 8&nbsp;min &middot; Mis \u00e0 jour 26 ao\u00fbt 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Download gratuito<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Les recos classiques donnent des prot\u00e9ines au kilo de poids total, comme si un kilo de gras avait les m\u00eames besoins qu&rsquo;un kilo de muscle. C&rsquo;est exactement ce que Lean refuse : tes macros sont calcul\u00e9es sur ta composition r\u00e9elle, mesur\u00e9e par BodyScan IA, et suivies automatiquement \u00e0 chaque repas logg\u00e9. Cette page applique la m\u00eame logique : d&rsquo;abord ta masse maigre, ensuite tes grammes.\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>Les fourchettes qui font consensus dans la litt\u00e9rature : environ <b>1,6 \u00e0 2,2&nbsp;g par kilo de poids<\/b> pour progresser en musculation (m\u00e9ta-analyse de Morton 2018), et en s\u00e8che, <b>2,3 \u00e0 3,1&nbsp;g par kilo de masse maigre<\/b> pour prot\u00e9ger le muscle (Helms 2014). Pour un homme de 75&nbsp;kg \u00e0 15&nbsp;% de gras, \u00e7a donne <b>147 \u00e0 198&nbsp;g par jour<\/b> en s\u00e8che. Calcule ta fourchette exacte ci-dessous, sur tes mesures.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculateur<\/span>Calcule tes grammes de prot\u00e9ines par jour<\/h2>\n<p>Ton corps, ton bodyfat, ton objectif : le calculateur d\u00e9duit ta masse maigre puis applique les fourchettes publi\u00e9es : <b>2,3 \u00e0 3,1&nbsp;g par kilo de masse maigre<\/b> en s\u00e8che (Helms 2014), <b>1,8 \u00e0 2,2<\/b> en maintien et <b>1,6 \u00e0 2,2<\/b> en prise de muscle (Morton 2018, Phillips 2011). Si tu ne connais pas ton bodyfat, mesure-le d&rsquo;abord avec notre <a href=\"\/pt\/calculateur-masse-grasse\/\">calculateur de masse grasse<\/a> (2 minutes, un m\u00e8tre ruban) ou le BodyScan IA.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Tes mesures<\/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=\"75\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Bodyfat<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"45\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">Tu ne connais pas ton bodyfat&nbsp;?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Fourchettes usuelles pour un homme : 10 \u00e0 25&nbsp;%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Ton objectif<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>S\u00e8che<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Maintien<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Prise de muscle<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c&rsquo;est l\u00e0 que la fourchette est la plus haute.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Tes prot\u00e9ines quotidiennes<\/div>\n      <div class=\"val\"><span id=\"rProt\">147-198<\/span><span class=\"unit\">g\/jour<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"protBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"protPill\">Objectif s\u00e8che<\/span>\n      <div class=\"note\">Fourchette calcul\u00e9e sur ta masse maigre (Helms 2014 en s\u00e8che ; Morton 2018 et Phillips 2011 sinon). Vise le bas de fourchette les jours normaux, le haut les jours d&rsquo;entra\u00eenement dur ou de gros d\u00e9ficit.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Par repas<\/div>\n        <div class=\"v\"><span id=\"rMeal\">37-49<\/span><span class=\"u\">g &times; 4<\/span><\/div>\n        <div class=\"s\">R\u00e9partis sur 3 \u00e0 5 repas, environ <b id=\"rMealN\">4<\/b> prises<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Ta masse maigre<\/div>\n        <div class=\"v\"><span id=\"rFfm\">63,8<\/span><span class=\"u\">kg<\/span><\/div>\n        <div class=\"s\">La base du calcul : poids &times; (1 &minus; bodyfat)<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">En \u00e9quivalents concrets<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>Le milieu de ta fourchette, <b id=\"rMid\">172<\/b>&nbsp;g, repr\u00e9sente par exemple <b id=\"eqPoulet\">550<\/b>&nbsp;g de blanc de poulet, ou <b id=\"eqOeufs\">27<\/b> oeufs, ou <b id=\"eqSkyr\">1,7<\/b>&nbsp;kg de skyr. En pratique on combine les sources sur la journ\u00e9e ; l&rsquo;app compte les grammes automatiquement \u00e0 chaque aliment logg\u00e9.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      La reco g\u00e9n\u00e9rique &laquo;&nbsp;2&nbsp;g par kilo de poids&nbsp;&raquo; te donnerait <b id=\"dTotal\">150<\/b>&nbsp;g : soit <b id=\"dGap\">22<\/b>&nbsp;g d&rsquo;\u00e9cart avec le calcul sur ta masse maigre. Plus ton bodyfat s&rsquo;\u00e9loigne de la moyenne, plus la reco au poids total se trompe.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Recommandation<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Estimation p\u00e9dagogique bas\u00e9e sur les fourchettes publi\u00e9es (Morton 2018 ; Helms 2014 ; Phillips 2011). Ce calculateur n&rsquo;est pas un outil de diagnostic et ne remplace pas un avis m\u00e9dical, notamment en cas de pathologie r\u00e9nale.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Ce calculateur donne ta cible avec une formule transparente. <b>Lean va plus loin :<\/b> chaque aliment logg\u00e9 (base, code-barres ou photo IA) alimente ton compteur de prot\u00e9ines en temps r\u00e9el, et ta cible s&rsquo;appuie sur ton bodyfat mesur\u00e9 par BodyScan, remis \u00e0 jour en continu. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\">Suivre tes prot\u00e9ines dans Lean.<\/a>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Fermer\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">Tu ne connais pas ton bodyfat&nbsp;?<\/div>\n    <p class=\"bf-text\">Le BodyScan IA de Lean le mesure en 5&nbsp;secondes avec une simple photo : bodyfat, masse maigre et masse grasse, directement depuis ton t\u00e9l\u00e9phone.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\n      <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative;margin:0 auto\">\n        <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n        <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">Deux options : notre <a href=\"\/pt\/calculateur-masse-grasse\/\">calculateur au m\u00e8tre ruban<\/a> (2 minutes, gratuit), ou le BodyScan photo ci-dessus. En attendant, laisse le curseur sur une valeur approch\u00e9e : mieux vaut un bodyfat approximatif qu&rsquo;un calcul au poids total.<\/p>\n    <div class=\"bf-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; La science<\/span>Pourquoi tes prot\u00e9ines se calculent sur ta masse maigre<\/h2>\n\n<div class=\"statement\"><p>Un kilo de gras n&rsquo;a pas besoin de prot\u00e9ines. <span class=\"accent\">Un kilo de muscle, oui.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1,6-2,2<span>g\/kg<\/span><\/div><div class=\"kl\">le plafond au-del\u00e0 duquel plus de prot\u00e9ines ne construit plus de muscle (m\u00e9ta-analyse Morton 2018, 49 \u00e9tudes)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2,3-3,1<span>g\/kg MM<\/span><\/div><div class=\"kl\">la fourchette en s\u00e8che, par kilo de masse maigre, pour prot\u00e9ger le muscle (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+1,1<span>kg muscle<\/span><\/div><div class=\"kl\">gagn\u00e9 EN d\u00e9ficit par le groupe prot\u00e9ines hautes + force de Longland 2016, pendant qu&rsquo;il perdait 4,8 kg de gras<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Les prot\u00e9ines servent \u00e0 construire et r\u00e9parer les tissus actifs : muscles, organes, enzymes. Ta masse grasse, elle, n&rsquo;en consomme presque pas. C&rsquo;est pourquoi les recommandations s\u00e9rieuses raisonnent en grammes <b>par kilo de ce qui compte<\/b> : la masse maigre. Une reco au poids total fait l&rsquo;hypoth\u00e8se silencieuse que tout le monde a la m\u00eame composition corporelle, l&rsquo;erreur exacte que les formules de BMR au poids commettent aussi.<\/p>\n<p>Ce que dit la litt\u00e9rature, en trois rep\u00e8res. En construction musculaire, la m\u00e9ta-analyse de Morton (2018, 49 \u00e9tudes, 1&nbsp;863 sujets) situe le plafond utile autour de <b>1,6&nbsp;g\/kg<\/b>, borne haute de l&rsquo;intervalle \u00e0 2,2 : au-del\u00e0, aucun gain suppl\u00e9mentaire mesurable. En s\u00e8che, Helms (2014) recommande <b>2,3 \u00e0 3,1&nbsp;g par kilo de masse maigre<\/b>, d&rsquo;autant plus haut que le d\u00e9ficit est grand et que tu es d\u00e9j\u00e0 sec. Et Longland (2016) a montr\u00e9 la puissance du combo : en d\u00e9ficit s\u00e9v\u00e8re avec prot\u00e9ines hautes et entra\u00eenement de force, ses sujets ont <b>perdu 4,8&nbsp;kg de gras en gagnant 1,1&nbsp;kg de muscle<\/b> en 4 semaines.<\/p>\n<p>Concr\u00e8tement, deux hommes de 90&nbsp;kg : le premier \u00e0 12&nbsp;% de gras (79&nbsp;kg de masse maigre), le second \u00e0 30&nbsp;% (63&nbsp;kg). La reco g\u00e9n\u00e9rique \u00ab\u00a02&nbsp;g\/kg\u00a0\u00bb leur donne 180&nbsp;g \u00e0 tous les deux. Le calcul sur masse maigre donne environ 182 \u00e0 245&nbsp;g au premier en s\u00e8che, et 145 \u00e0 195&nbsp;g au second : la reco au poids <b>sous-dose l&rsquo;athl\u00e8te sec et surdose le profil enrob\u00e9<\/b>, dans des proportions qui se voient sur le muscle conserv\u00e9 \u00e0 l&rsquo;arriv\u00e9e.<\/p>\n<p>O\u00f9 \u00e7a se range dans l&rsquo;\u00e9quation ? Les prot\u00e9ines sont aussi le macro au plus fort <b>effet thermique<\/b> : 20 \u00e0 30&nbsp;% de leurs calories partent en digestion (contre 5 \u00e0 10&nbsp;% pour les glucides). Dans Lean, cet effet est compt\u00e9 dans le <a href=\"\/pt\/effet-thermique-des-aliments\/\">TEF<\/a>, la 4\u00e8me brique de TDEE = BMR + NEAT + EAT + TEF, calcul\u00e9e sur tes macros r\u00e9ellement logg\u00e9s, pas sur un forfait.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"\u00c9cran TEF de Lean : effet thermique des aliments calcul\u00e9 sur les macros r\u00e9els\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Le TEF, mesur\u00e9<\/b>Dans Lean, l&rsquo;effet thermique de tes prot\u00e9ines est compt\u00e9 depuis tes macros logg\u00e9s.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Dernier point d&rsquo;honn\u00eatet\u00e9 : la pr\u00e9cision de ta fourchette d\u00e9pend de la pr\u00e9cision de ton bodyfat. Un \u00e9cart de 5 points de bodyfat d\u00e9place ta cible d&rsquo;une dizaine de grammes, ce qui reste faible : ne laisse pas la qu\u00eate du chiffre parfait retarder le geste utile, une source de prot\u00e9ines \u00e0 chaque repas d\u00e8s aujourd&rsquo;hui.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Pour mesurer d&rsquo;abord ta masse maigre : le <a href=\"\/pt\/calculateur-masse-grasse\/\">calculateur de masse grasse<\/a> (m\u00e8tre ruban, 2 minutes), et pour la d\u00e9pense compl\u00e8te, le guide <a href=\"\/pt\/depense-energetique-totale-v2\/\">d\u00e9pense \u00e9nerg\u00e9tique totale<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Trois profils chiffr\u00e9s<\/span>Les m\u00eames corps que le calculateur de masse grasse<\/h2>\n<p>Les trois profils mesur\u00e9s sur notre <a href=\"\/pt\/calculateur-masse-grasse\/\">calculateur de masse grasse<\/a>, prolong\u00e9s jusqu&rsquo;\u00e0 leurs prot\u00e9ines. Les chiffres sortent du calculateur ci-dessus, tu peux les reproduire.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Elle s\u00e8che proprement<\/h4>\n    <div class=\"meta\">Femme &middot; 31 ans &middot; 64&nbsp;kg &middot; bodyfat 27&nbsp;% &middot; objectif s\u00e8che<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Masse maigre<\/span><span class=\"v\">&asymp;&nbsp;46,7&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Prot\u00e9ines cibles<\/span><span class=\"v\">&asymp;&nbsp;107-145 g\/j<\/span><\/div>\n      <div class=\"rw\"><span>Par repas (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;36-48 g<\/span><\/div>\n      <div class=\"rw\"><span>Reco g\u00e9n\u00e9rique 2 g\/kg<\/span><span class=\"v\">128 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">La reco au poids total tombe ici dans sa fourchette : coh\u00e9rent, son bodyfat est proche de la moyenne. <b style=\"color:var(--pink)\">Le calcul confirme au lieu de deviner.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Le sportif sec en s\u00e8che<\/h4>\n    <div class=\"meta\">Homme &middot; 29 ans &middot; 75&nbsp;kg &middot; bodyfat 12,5&nbsp;% &middot; objectif s\u00e8che<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Masse maigre<\/span><span class=\"v\">&asymp;&nbsp;65,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Prot\u00e9ines cibles<\/span><span class=\"v\">&asymp;&nbsp;151-203 g\/j<\/span><\/div>\n      <div class=\"rw\"><span>Par repas (&times;4)<\/span><span class=\"v\">&asymp;&nbsp;38-51 g<\/span><\/div>\n      <div class=\"rw\"><span>Reco g\u00e9n\u00e9rique 2 g\/kg<\/span><span class=\"v\">150 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">La reco g\u00e9n\u00e9rique le met SOUS le bas de sa fourchette : en s\u00e8che avanc\u00e9e, c&rsquo;est du muscle qui part. <b style=\"color:var(--pink)\">Le profil exact que le poids total trahit.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Il maintient apr\u00e8s son r\u00e9gime<\/h4>\n    <div class=\"meta\">Homme &middot; 42 ans &middot; 92&nbsp;kg &middot; bodyfat 26,5&nbsp;% &middot; objectif maintien<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Masse maigre<\/span><span class=\"v\">&asymp;&nbsp;67,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Prot\u00e9ines cibles<\/span><span class=\"v\">&asymp;&nbsp;122-149 g\/j<\/span><\/div>\n      <div class=\"rw\"><span>Par repas (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;41-50 g<\/span><\/div>\n      <div class=\"rw\"><span>Reco g\u00e9n\u00e9rique 2 g\/kg<\/span><span class=\"v\">184 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">La reco au poids le pousse 35&nbsp;g au-dessus de sa fourchette haute : pas dangereux, mais des calories prot\u00e9ines qui manqueront ailleurs. <b style=\"color:var(--pink)\">Le surplus inutile a un co\u00fbt d&rsquo;opportunit\u00e9.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; En pratique<\/span>Atteindre ta cible sans passer ta vie en cuisine<\/h2>\n\n<div class=\"body\">\n<p>Une cible de 150 ou 180&nbsp;g para\u00eet haute vue de loin. R\u00e9partie intelligemment, elle tient dans une journ\u00e9e normale :<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Une source \u00e0 chaque repas<\/h4>\n    <div class=\"meta\">La r\u00e8gle qui r\u00e8gle 80 % du probl\u00e8me<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">30 \u00e0 50&nbsp;g par prise sur 3 \u00e0 5 repas. Oeufs le matin, une viande ou un poisson le midi, un laitage riche en prot\u00e9ines en collation, une source au d\u00eener : la cible est atteinte sans suppl\u00e9ment.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Le petit-d\u00e9jeuner, le maillon faible<\/h4>\n    <div class=\"meta\">Le repas le plus pauvre en prot\u00e9ines des Fran\u00e7ais<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Tartines-jus-caf\u00e9 = 5&nbsp;g de prot\u00e9ines. Remplace par oeufs, skyr, fromage blanc ou flocons + lait : +25 \u00e0 35&nbsp;g d\u00e8s le matin, et une sati\u00e9t\u00e9 qui change tes fins de matin\u00e9e.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. La whey : un outil, pas une obligation<\/h4>\n    <div class=\"meta\">Pratique, pas magique<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Une dose = ~25&nbsp;g de prot\u00e9ines pour un co\u00fbt et un volume minimes. Utile quand l&#8217;emploi du temps rend un vrai repas impossible ; inutile si ton alimentation couvre d\u00e9j\u00e0 ta fourchette.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. V\u00e9g\u00e9tarien : possible, avec m\u00e9thode<\/h4>\n    <div class=\"meta\">Volumes plus grands, sources combin\u00e9es<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">L\u00e9gumineuses + c\u00e9r\u00e9ales, tofu et tempeh, laitages ou alternatives enrichies : la cible reste atteignable en combinant les sources sur la journ\u00e9e, avec des portions un peu plus g\u00e9n\u00e9reuses.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" alt=\"\u00c9cran Calories de Lean : macros compt\u00e9s automatiquement \u00e0 chaque aliment logg\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Tes grammes, compt\u00e9s<\/b>Base, code-barres ou photo IA : chaque aliment logg\u00e9 remplit ton compteur de prot\u00e9ines.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Un rappel utile de notre <a href=\"\/pt\/etude-base-donnees-calories\/\">\u00e9tude sur les bases de donn\u00e9es<\/a> : les barres prot\u00e9in\u00e9es sont la cat\u00e9gorie la plus fausse d&rsquo;OpenFoodFacts (plus d&rsquo;une fiche sur cinq incoh\u00e9rente). V\u00e9rifie les macros apr\u00e8s un scan.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mythe vs r\u00e9alit\u00e9<\/span>Reins en danger, plafond magique : ce que dit la science<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">28<span>essais<\/span><\/div><div class=\"kl\">dans la m\u00e9ta-analyse de Devries (2018) : la fonction r\u00e9nale des adultes en bonne sant\u00e9 ne diff\u00e8re pas entre apports hauts et bas<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">1,62<span>g\/kg<\/span><\/div><div class=\"kl\">le point d&rsquo;inflexion de Morton 2018 : au-del\u00e0, le gain de muscle suppl\u00e9mentaire devient ind\u00e9tectable<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>%<\/span><\/div><div class=\"kl\">des calories des prot\u00e9ines br\u00fbl\u00e9es par leur seule digestion : le macro le plus rassasiant ET le plus co\u00fbteux \u00e0 stocker<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Le mythe<\/div>\n    <h4>\u00ab\u00a0Trop de prot\u00e9ines ab\u00eeme les reins\u00a0\u00bb<\/h4>\n    <p>L&rsquo;id\u00e9e vient d&rsquo;un vrai sujet m\u00e9dical : en cas de maladie r\u00e9nale existante, on limite les prot\u00e9ines. Extrapol\u00e9e aux personnes en bonne sant\u00e9, elle ne tient pas : la m\u00e9ta-analyse de Devries (2018, 28 essais contr\u00f4l\u00e9s) ne trouve <b>aucune diff\u00e9rence de fonction r\u00e9nale<\/b> entre r\u00e9gimes riches et pauvres en prot\u00e9ines chez l&rsquo;adulte sain. Le disclaimer reste : pathologie r\u00e9nale = avis m\u00e9dical avant tout changement.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">La r\u00e9alit\u00e9 mesur\u00e9e<\/div>\n    <h4>Le vrai plafond est celui de l&rsquo;utilit\u00e9, pas du danger<\/h4>\n    <p>Le plafond qui compte est ailleurs : au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent simplement <b>plus rien de mesurable<\/b> (point d&rsquo;inflexion \u00e0 1,62&nbsp;g\/kg chez Morton 2018). Elles ne sont pas dangereuses, elles sont inutiles : des calories qui manqueront \u00e0 tes glucides d&rsquo;entra\u00eenement ou \u00e0 ton plaisir de manger.<\/p>\n    <p>La vraie question n&rsquo;est donc pas \u00ab\u00a0est-ce que je peux en manger plus ?\u00a0\u00bb mais \u00ab\u00a0est-ce que j&rsquo;atteins ma fourchette tous les jours, week-end compris ?\u00a0\u00bb. C&rsquo;est la r\u00e9gularit\u00e9 qui construit, pas les pics.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>La cons\u00e9quence pratique : fixe ta fourchette sur ta masse maigre, atteins-la chaque jour avec de vrais aliments, et d\u00e9pense ton attention sur ce qui progresse vraiment : ton entra\u00eenement et ta r\u00e9gularit\u00e9. Le tracking sert exactement \u00e0 \u00e7a : voir en un regard si le compte y est.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Pour situer tes prot\u00e9ines dans ta d\u00e9pense compl\u00e8te : le <a href=\"\/pt\/calculateur-tdee\/\">calculateur TDEE<\/a> et le guide <a href=\"\/pt\/calculer-vraie-depense-calorique\/\">calculer ta vraie d\u00e9pense calorique<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Tout ce que tu te demandes sur les prot\u00e9ines<\/h2>\n<details class=\"faq\"><summary>Combien de prot\u00e9ines par jour pour prendre du muscle&nbsp;?<\/summary><div class=\"faq-body\"><p>La m\u00e9ta-analyse de r\u00e9f\u00e9rence (Morton 2018, 49 \u00e9tudes) situe le plafond utile autour de 1,6 g par kilo de poids, avec une borne haute \u00e0 2,2 pour couvrir les r\u00e9pondeurs les plus exigeants. Au-del\u00e0, aucun gain suppl\u00e9mentaire mesurable. Sur la masse maigre, la fourchette de ce calculateur donne l&rsquo;\u00e9quivalent personnalis\u00e9 \u00e0 ta composition : c&rsquo;est le surplus calorique et la progression \u00e0 l&rsquo;entra\u00eenement qui font le reste.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Combien de prot\u00e9ines par jour en s\u00e8che&nbsp;?<\/summary><div class=\"faq-body\"><p>Plus qu&rsquo;en maintien : 2,3 \u00e0 3,1 g par kilo de masse maigre (Helms 2014), d&rsquo;autant plus haut que ton d\u00e9ficit est agressif et que tu es d\u00e9j\u00e0 sec. En d\u00e9ficit, les prot\u00e9ines sont le signal qui dit \u00e0 ton corps de garder le muscle et de puiser dans le gras : l&rsquo;\u00e9tude de Longland (2016) a montr\u00e9 une perte de 4,8 kg de gras avec un GAIN de 1,1 kg de muscle en 4 semaines chez les sujets prot\u00e9ines hautes + entra\u00eenement de force.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Pourquoi calculer sur la masse maigre et pas le poids total&nbsp;?<\/summary><div class=\"faq-body\"><p>Parce que les prot\u00e9ines nourrissent les tissus actifs, pas la masse grasse. Une reco au poids total sous-dose les profils secs et muscl\u00e9s, et surdose les profils \u00e0 bodyfat \u00e9lev\u00e9. Deux personnes de 90 kg peuvent avoir 16 kg de masse maigre d&rsquo;\u00e9cart : leur donner la m\u00eame cible n&rsquo;a pas de sens. Il te faut donc ton bodyfat : mesure-le au ruban ou au BodyScan, puis le calcul devient trivial.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Trop de prot\u00e9ines, c&rsquo;est dangereux pour les reins&nbsp;?<\/summary><div class=\"faq-body\"><p>Chez l&rsquo;adulte en bonne sant\u00e9, non : la m\u00e9ta-analyse de Devries (2018, 28 essais contr\u00f4l\u00e9s) ne trouve aucune diff\u00e9rence de fonction r\u00e9nale entre apports hauts et bas. La restriction prot\u00e9ique concerne les personnes ayant une maladie r\u00e9nale existante : dans ce cas, avis m\u00e9dical obligatoire avant tout changement d&rsquo;alimentation.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Faut-il des prot\u00e9ines juste apr\u00e8s l&rsquo;entra\u00eenement&nbsp;?<\/summary><div class=\"faq-body\"><p>La \u00ab\u00a0fen\u00eatre anabolique\u00a0\u00bb de 30 minutes est largement surestim\u00e9e : ce qui compte, c&rsquo;est ton total quotidien et une r\u00e9partition raisonnable sur 3 \u00e0 5 prises. Si ton dernier repas date de plusieurs heures, une prise autour de l&rsquo;entra\u00eenement est pertinente ; sinon, ton repas suivant fait tr\u00e8s bien l&rsquo;affaire.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Whey ou vrais aliments&nbsp;?<\/summary><div class=\"faq-body\"><p>Nutritionnellement, une prot\u00e9ine est une prot\u00e9ine : la whey n&rsquo;a rien de magique, elle est juste pratique et peu calorique pour sa teneur. Les vrais aliments apportent en plus sati\u00e9t\u00e9, micronutriments et plaisir. La bonne r\u00e8gle : couvre l&rsquo;essentiel avec de vrais aliments, garde la whey pour les moments o\u00f9 un repas n&rsquo;est pas possible.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Peut-on prendre du muscle et perdre du gras en m\u00eame temps&nbsp;?<\/summary><div class=\"faq-body\"><p>Oui, dans certaines conditions : d\u00e9butants, retour apr\u00e8s une pause, ou d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force s\u00e9rieux (Longland 2016). C&rsquo;est la recomposition corporelle. Elle se pilote justement en suivant ton bodyfat et ta masse maigre plut\u00f4t que ton seul poids : la balance peut stagner pendant que ta composition change du tout au tout.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Les prot\u00e9ines font-elles maigrir&nbsp;?<\/summary><div class=\"faq-body\"><p>Indirectement, elles aident beaucoup : ce sont les macros les plus rassasiants, et 20 \u00e0 30 % de leurs calories partent dans leur propre digestion (effet thermique). \u00c0 calories \u00e9gales, un r\u00e9gime plus riche en prot\u00e9ines rend le d\u00e9ficit plus tenable et prot\u00e8ge le muscle. Mais le d\u00e9ficit calorique reste le moteur : les prot\u00e9ines sont le copilote.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Les femmes ont-elles besoin de moins de prot\u00e9ines&nbsp;?<\/summary><div class=\"faq-body\"><p>Par kilo de masse maigre, les besoins sont comparables : la diff\u00e9rence de grammes totaux vient simplement d&rsquo;une masse maigre moyenne plus faible. Les fourchettes de ce calculateur s&rsquo;appliquent aux deux sexes ; c&rsquo;est ta composition corporelle qui personnalise le chiffre, pas ton sexe en lui-m\u00eame.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Ce calculateur donne-t-il une prescription exacte&nbsp;?<\/summary><div class=\"faq-body\"><p>Non : une fourchette cible fond\u00e9e sur les consensus publi\u00e9s, personnalis\u00e9e par ta masse maigre et ton objectif. La pr\u00e9cision d\u00e9pend de celle de ton bodyfat, et l&rsquo;optimum individuel varie avec l&rsquo;entra\u00eenement, le sommeil et le d\u00e9ficit. Vise ta fourchette avec r\u00e9gularit\u00e9, ajuste selon tes r\u00e9sultats sur 4 \u00e0 6 semaines, et en cas de pathologie, notamment r\u00e9nale, demande un avis m\u00e9dical.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Sources scientifiques<\/h4>\n  <ol>\n    <li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed 28698222<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\" target=\"_blank\" rel=\"noopener\">PubMed 22150425<\/a>.<\/li>\n    <li>Longland TM, Oikawa SY, Mitchell CJ, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738-46. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26817506\/\" target=\"_blank\" rel=\"noopener\">PubMed 26817506<\/a>.<\/li>\n    <li>Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets. J Nutr. 2018;148(11):1760-1775. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30383278\/\" target=\"_blank\" rel=\"noopener\">PubMed 30383278<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Tes prot\u00e9ines, compt\u00e9es sans effort<\/h3>\n  <p>Chaque aliment logg\u00e9 (base, code-barres, photo IA) remplit ton compteur de prot\u00e9ines, et ta cible s&rsquo;appuie sur ta masse maigre mesur\u00e9e par BodyScan. La r\u00e9gularit\u00e9 devient visible, jour apr\u00e8s jour. 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-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#article\",\n      \"headline\": \"Calculateur de prot\u00e9ines : combien de grammes par jour, calcul\u00e9 sur ta masse maigre\",\n      \"description\": \"Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre selon ton objectif (s\u00e8che, maintien, prise de muscle). 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'en' : 'fr';\n  function T(fr,en){return LEAN_LANG==='en'?en:fr;}\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function fmt3(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:3, maximumFractionDigits:3}); }\n  function fmt1(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:1, maximumFractionDigits:1}); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var goalEl = document.querySelector('input[name=goal]:checked');\n    var goal = goalEl ? goalEl.value : 'cut';\n    byId('bfVal').innerHTML = String(bf).replace('.', ',') + '\\u202F%';\n    byId('bfHint').textContent = (sex === 'F')\n      ? T('Fourchettes usuelles pour une femme : 18 \u00e0 32\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a woman: 18 to 32%. Measure it with our body fat calculator (tape) or the BodyScan photo.')\n      : T('Fourchettes usuelles pour un homme : 10 \u00e0 25\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a man: 10 to 25%. Measure it with our body fat calculator (tape) or the BodyScan photo.');\n    byId('goalHint').textContent = (goal === 'cut')\n      ? T('En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\\u2019est l\u00e0 que la fourchette est la plus haute.','In a cut, protein protects your muscle during the deficit: that is where the range is highest.')\n      : (goal === 'maintain'\n        ? T('En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.','At maintenance, the range covers recovery and satiety without pointless excess.')\n        : T('En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\\u2019entra\u00eenement qui font le reste.','When building muscle, going beyond the range speeds up nothing: calories and training do the rest.'));\n    if (!w) return;\n    var ffm = w * (1 - bf \/ 100);\n    var lo_k, hi_k, pill;\n    if (goal === 'cut') { lo_k = 2.3; hi_k = 3.1; pill = T('Objectif s\u00e8che','Cutting target'); }\n    else if (goal === 'maintain') { lo_k = 1.8; hi_k = 2.2; pill = T('Objectif maintien','Maintenance target'); }\n    else { lo_k = 1.6; hi_k = 2.2; pill = T('Objectif prise de muscle','Muscle gain target'); }\n    var lo = Math.round(ffm * lo_k);\n    var hi = Math.round(ffm * hi_k);\n    var mid = Math.round((lo + hi) \/ 2);\n    var meals = (mid >= 160) ? 4 : 3;\n    byId('rProt').textContent = lo + '-' + hi;\n    byId('protBar').style.width = clamp(mid \/ 260 * 100, 8, 100) + '%';\n    var p = byId('protPill');\n    p.className = 'neat-pill ok';\n    p.textContent = pill;\n    byId('rMeal').textContent = Math.round(lo \/ meals) + '-' + Math.round(hi \/ meals);\n    byId('rMealN').textContent = meals;\n    var mealUnit = byId('rMeal').nextElementSibling;\n    if (mealUnit) mealUnit.textContent = 'g \\u00D7 ' + meals;\n    byId('rFfm').textContent = fmt1(ffm);\n    byId('rMid').textContent = mid;\n    byId('shareBar').style.width = clamp(ffm \/ w * 100, 8, 100) + '%';\n    byId('eqPoulet').textContent = fmt(Math.round(mid \/ 0.31 \/ 10) * 10);\n    byId('eqOeufs').textContent = Math.round(mid \/ 6.5);\n    byId('eqSkyr').textContent = (mid \/ 100).toFixed(1).replace('.', ',');\n    var totalReco = Math.round(w * 2);\n    byId('dTotal').textContent = totalReco;\n    byId('dGap').textContent = Math.abs(totalReco - mid);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les prot\u00e9ines sont ton assurance muscle','In a cut: protein is your muscle insurance');\n      body.textContent = T('Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\\u2019\u00e9tude de Longland (2016) l\\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\\u2019entra\u00eenement lourd : c\\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.','The bigger your deficit and the leaner you are, the higher you sit in the range. Longland (2016) showed it: deficit + high protein + strength training = fat loss WITH muscle gain. Spread your intake through the day and keep training heavy: that is the signal telling your body to keep the muscle.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9gularit\u00e9 avant tout','At maintenance: consistency first');\n      body.textContent = T('Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\\u2019apport chute de 30 \u00e0 40\\u202F% sans qu\\u2019on s\\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.','Your range is comfortable: hit it on a normal day without forcing, with a protein source at every meal. The classic trap is the weekend, when intake silently drops 30 to 40%. Light tracking is enough to catch it.');\n    } else {\n      title.textContent = T('En prise : les prot\u00e9ines ne sont pas le levier n\u00b01','When bulking: protein is not lever number one');\n      body.textContent = T('Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\\u2019entra\u00eenement qui pilotent. Mets l\\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.','Beyond your range, extra protein builds no extra muscle (Morton 2018): your controlled calorie surplus and training progression drive results. Put the spare energy into carbs around your sessions.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, aim for the top of your range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cBodyfat'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\">\n<p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Leia tamb\u00e9m<\/p>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"\/pt\/calculateur-masse-grasse\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculateur de masse grasse (m\u00e9thode US Navy) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">L&rsquo;\u00e9tape d&rsquo;avant : mesure ton bodyfat au ruban pour conna\u00eetre ta masse maigre.<\/span><\/a><\/li>\n<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;\">Calcul du m\u00e9tabolisme de base : la formule la plus pr\u00e9cise <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Pourquoi ton BMR se calcule sur ta masse maigre, pas sur ton poids.<\/span><\/a><\/li>\n<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;\">Calculateur TDEE complet : BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">La d\u00e9composition de ta d\u00e9pense, brique par brique, sur ton bodyfat r\u00e9el.<\/span><\/a><\/li>\n<li><a href=\"\/pt\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Comment calculer ta vraie d\u00e9pense calorique <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Le guide complet, du BMR \u00e0 l&rsquo;adaptation m\u00e9tabolique, avec les pi\u00e8ges du march\u00e9.<\/span><\/a><\/li>\n<li><a href=\"\/pt\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculateur d&rsquo;adaptation m\u00e9tabolique <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Ton BMR a-t-il ralenti, et de combien : coefficient 100 \u00e0 0 %.<\/span><\/a><\/li>\n<li><a href=\"\/pt\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">D\u00e9pense \u00e9nerg\u00e9tique totale : le guide complet <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Tout ce qui compose tes kcal\/jour, du BMR \u00e0 l&rsquo;effet thermique des aliments.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre, pas ton poids total : s\u00e8che, maintien ou prise de muscle. Recommandations sourc\u00e9es.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1958","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculateur de prot\u00e9ines : tes grammes par jour, sur ta masse maigre - Lean<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/pt\/calculateur-proteines\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculateur de prot\u00e9ines : tes grammes par jour, sur ta masse maigre - Lean\" \/>\n<meta property=\"og:description\" content=\"Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre, pas ton poids total : s\u00e8che, maintien ou prise de muscle. 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