{"id":1961,"date":"2026-08-25T12:00:26","date_gmt":"2026-08-25T12:00:26","guid":{"rendered":"https:\/\/lean-app.com\/?p=1961"},"modified":"2026-09-05T10:39:02","modified_gmt":"2026-09-05T10:39:02","slug":"calculateurs","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/calculateurs\/","title":{"rendered":"Calculadoras de nutri\u00e7\u00e3o e fitness gr\u00e1tis: TDEE, gordura corporal, prote\u00ednas"},"content":{"rendered":"<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\"@type\": \"CollectionPage\", \"@id\": \"https:\/\/lean-app.com\/calculateurs\/#page\",\n     \"name\": \"Calculateurs nutrition et fitness Lean\",\n     \"description\": \"Tous les calculateurs Lean, gratuits et fond\u00e9s sur des mesures : masse grasse, m\u00e9tabolisme de base, NEAT, TDEE, d\u00e9ficit, prot\u00e9ines, adaptation m\u00e9tabolique.\",\n     \"inLanguage\": \"fr-FR\", \"url\": 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18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\/* === Hub calculateurs === *\/\n#lvm-shell .tool-grid{display:grid;grid-template-columns:1fr 1fr;gap:16px;margin:34px 0}\n#lvm-shell .tool-card{display:flex;flex-direction:column;background:var(--paper);border:1px solid var(--rule-soft);border-radius:18px;padding:24px 24px 20px;text-decoration:none;transition:transform .15s, box-shadow .15s}\n#lvm-shell .tool-card:hover{transform:translateY(-3px);box-shadow:0 14px 34px rgba(20,20,40,0.08)}\n#lvm-shell .tool-card .step{font-family:var(--font-mono);font-size:11px;font-weight:600;letter-spacing:.08em;text-transform:uppercase;color:var(--pink);margin-bottom:10px}\n#lvm-shell .tool-card h3{font-family:var(--font-display);font-size:21px;font-weight:600;letter-spacing:-.015em;color:var(--ink);margin:0 0 8px}\n#lvm-shell .tool-card p{font-size:14.5px;line-height:1.6;color:var(--muted);margin:0 0 14px;flex:1}\n#lvm-shell .tool-card .go{font-size:14px;font-weight:600;color:var(--pink)}\n#lvm-shell .parcours{background:var(--paper);border-left:4px solid var(--pink);border-radius:0 16px 16px 0;padding:24px 26px;margin:34px 0}\n#lvm-shell .parcours h3{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 10px}\n#lvm-shell .parcours p{font-size:15px;color:var(--muted);line-height:1.7;margin:0}\n@media (max-width:640px){\n  #lvm-shell .tool-grid{grid-template-columns:1fr}\n  #lvm-shell .cta-band{flex-direction:column;align-items:flex-start}\n  #lvm-shell .cta-band .l{min-width:100%;flex:none}\n}\n<\/style>\n\n<style id=\"lvm-collision-reset\">\nbody.postid-1961 #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-1961 #lvm-shell .wrap,\nbody.postid-1961 #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-1961 #lvm-shell .wrap,\n  body.postid-1961 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1961 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1961 #lvm-shell *{max-width:100%}\nbody.postid-1961 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1961 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n@media (max-width:760px){\n  body.postid-1961 #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-1961 #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-1961 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1961 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1961 #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}\n<\/style>\n<div id=\"lvm-shell\">\n<div class=\"progress\" aria-hidden=\"true\"><i id=\"progBar\"><\/i><\/div>\n\n<header class=\"nav\">\n  <div class=\"nav-row\">\n    <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/pt\/\" aria-label=\"In\u00edcio Lean\">\n      <img 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>Lean<\/span>\n    <\/a>\n    <span class=\"nav-spacer\"><\/span>\n    <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/pt\/tdee-calculator\/\">Calculadora TDEE<\/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=etude-off\" target=\"_blank\" rel=\"noopener\" aria-label=\"Baixar na App Store\">\n        <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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=etude-off\" target=\"_blank\" rel=\"noopener\" aria-label=\"Dispon\u00edvel no Google Play\">\n        <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n      <\/a>\n    <\/div>\n  <\/div>\n<\/header>\n\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; Calculadoras<\/div>\n  <div class=\"eyebrow\">Ferramentas gratuitas &middot; Baseadas em medidas<\/div>\n  <h1 id=\"title\">As calculadoras do Lean.\n    <span class=\"alt\">Seu gasto e suas necessidades, calculados sobre medidas. Zero caixinhas.<\/span>\n  <\/h1>\n  <p class=\"dek\">Oito calculadoras gratuitas, com f\u00f3rmulas transparentes e com fontes, constru\u00eddas sobre um princ\u00edpio \u00fanico: nunca pedimos que voc\u00ea adivinhe seu &laquo;n\u00edvel de atividade&raquo; num menu. Seu corpo se mede: gordura corporal, passos, macros. Cada ferramenta parte da\u00ed.<\/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=\"26\" height=\"26\" loading=\"lazy\" decoding=\"async\" \/>\n    <span>Por <strong>A equipe Lean<\/strong> &middot; atualizado em 26 de agosto de 2026<\/span>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"s1\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">O percurso<\/span><\/div>\n  <h2 id=\"s1\">Em que ordem us\u00e1-las<\/h2>\n  <div class=\"parcours\">\n    <h3>A l\u00f3gica em uma frase<\/h3>\n    <p>Me\u00e7a primeiro sua composi\u00e7\u00e3o (gordura corporal &rarr; massa magra), deduza seu gasto (BMR &rarr; NEAT &rarr; TDEE), fixe seu objetivo (d\u00e9ficit), alimente-o (prote\u00ednas), e vigie a resposta do seu corpo (adapta\u00e7\u00e3o metab\u00f3lica). Cada calculadora alimenta a seguinte: os cards seguem essa ordem.<\/p>\n  <\/div>\n\n  <div class=\"tool-grid\">\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-masse-grasse\/\">\n    <div class=\"step\">Passo 1 \u00b7 Medi\u00e7\u00e3o<\/div>\n    <h3>Calculadora de gordura corporal<\/h3>\n    <p>Seu percentual de gordura com fita m\u00e9trica (m\u00e9todo US Navy validado), sua massa magra e seu BMR real. A medida que destrava todo o resto.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calcul-metabolisme-de-base\/\">\n    <div class=\"step\">Passo 2 \u00b7 A base<\/div>\n    <h3>C\u00e1lculo do metabolismo basal<\/h3>\n    <p>Seu BMR sobre sua massa magra, n\u00e3o sobre uma f\u00f3rmula de popula\u00e7\u00e3o pelo peso. A base do seu or\u00e7amento cal\u00f3rico.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-neat\/\">\n    <div class=\"step\">Passo 3 \u00b7 Seus passos<\/div>\n    <h3>Calculadora NEAT<\/h3>\n    <p>Quanto seus passos queimam de verdade, ajustado ao seu peso e \u00e0 sua passada. O bloco mais vari\u00e1vel do seu gasto, enfim quantificado.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-tdee\/\">\n    <div class=\"step\">Passo 4 \u00b7 A s\u00edntese<\/div>\n    <h3>Calculadora TDEE completa<\/h3>\n    <p>Seu gasto total, bloco a bloco: BMR + NEAT + EAT + TEF, sobre sua gordura corporal real. O n\u00famero que pilota tudo.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-deficit-calorique\/\">\n    <div class=\"step\">Passo 5 \u00b7 O objetivo<\/div>\n    <h3>Calculadora de d\u00e9ficit cal\u00f3rico<\/h3>\n    <p>Seu objetivo kcal para o cutting sem quebrar seu metabolismo: d\u00e9ficit razo\u00e1vel, proje\u00e7\u00e3o de perda, salvaguardas.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-proteines\/\">\n    <div class=\"step\">Passo 6 \u00b7 Os macros<\/div>\n    <h3>Calculadora de prote\u00ednas<\/h3>\n    <p>Seus gramas por dia sobre sua massa magra conforme seu objetivo, distribu\u00eddos por refei\u00e7\u00e3o, com equivalentes concretos.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-macros\/\">\n    <div class=\"step\">Passo 6 bis \u00b7 A distribui\u00e7\u00e3o<\/div>\n    <h3>Calculadora de macros<\/h3>\n    <p>A vis\u00e3o de conjunto: prote\u00ednas, carboidratos e gorduras em gramas, distribu\u00eddos na ordem certa sobre seu gasto real.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/pt\/calculateur-adaptation-metabolique\/\">\n    <div class=\"step\">Passo 7 \u00b7 O acompanhamento<\/div>\n    <h3>Calculadora de adapta\u00e7\u00e3o metab\u00f3lica<\/h3>\n    <p>Seu metabolismo desacelerou durante sua dieta, e quanto? O coeficiente 100 a 0 % que seu plat\u00f4 exige.<\/p>\n    <div class=\"go\">Abrir a calculadora &rarr;<\/div>\n  <\/a>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"s2\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">Para ir al\u00e9m<\/span><\/div>\n  <h2 id=\"s2\">A teoria por tr\u00e1s das ferramentas<\/h2>\n  <p>Cada calculadora aplica a decomposi\u00e7\u00e3o completa do gasto: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>, com a adapta\u00e7\u00e3o metab\u00f3lica como 5\u00ba bloco que modula o BMR (conven\u00e7\u00e3o 100&rarr;0&nbsp;%). Para entender cada bloco: o guia <a href=\"https:\/\/lean-app.com\/pt\/depense-energetique-totale-v2\/\">gasto energ\u00e9tico total<\/a>, o pilar <a href=\"https:\/\/lean-app.com\/pt\/metabolisme-de-base\/\">metabolismo basal<\/a>, e nosso <a href=\"https:\/\/lean-app.com\/pt\/etude-base-donnees-calories\/\">estudo sobre a confiabilidade dos bancos de calorias<\/a> (857&nbsp;655 produtos analisados).<\/p>\n  <p>E se voc\u00ea prefere que tudo isso se me\u00e7a sozinho: \u00e9 exatamente o que o app faz. BodyScan IA para a gordura corporal, ped\u00f4metro nativo para o NEAT, macros contados a cada refei\u00e7\u00e3o registrada, adapta\u00e7\u00e3o acompanhada continuamente.<\/p>\n  <div class=\"cta-band rev\">\n    <div class=\"l\">Fique Lean, continue Lean: os mesmos c\u00e1lculos, medidos continuamente em vez de estimados uma vez.<\/div>\n    <div class=\"stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=hub-calculateurs\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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=etude-off&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=hub-calculateurs\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n    <\/div>\n  <\/div>\n<\/section>\n\n<\/main>\n\n<footer>\n  <div class=\"wrap\">\n    <div class=\"row\">\n      <div>\n        <div class=\"kicker\">Lean &middot; lean-app.com<\/div>\n        <p>P\u00e1gina atualizada em 26 de agosto de 2026. Atualizada com regularidade com os retornos de usu\u00e1rios e os novos estudos relevantes. O Lean est\u00e1 dispon\u00edvel em iOS e Android.<\/p>\n      <\/div>\n      <div class=\"stores\">\n        <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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=etude-off\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/footer>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var bar = document.getElementById('progBar');\n  function up(){\n    var h = document.documentElement;\n    var sc = (h.scrollTop)\/Math.max(1,(h.scrollHeight - h.clientHeight));\n    bar.style.transform = 'scaleX(' + Math.max(0,Math.min(1,sc)) + ')';\n  }\n  document.addEventListener('scroll', up, {passive:true});\n  up();\n})();\n\n(function(){\n  if (!('IntersectionObserver' in window)) {\n    document.querySelectorAll('.rev').forEach(function(n){n.classList.add('on')});\n    return;\n  }\n  var obs = new IntersectionObserver(function(entries){\n    entries.forEach(function(e){\n      if (e.isIntersecting) { e.target.classList.add('on'); obs.unobserve(e.target); }\n    });\n  }, {threshold:0.12});\n  document.querySelectorAll('.rev').forEach(function(n){ obs.observe(n); });\n})();\n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Lean Calculateur TDEE Accueil &nbsp;\/&nbsp; Calculateurs Outils gratuits &middot; Fond\u00e9s sur des mesures Les calculateurs Lean. Ta d\u00e9pense et tes besoins, calcul\u00e9s sur des mesures. Z\u00e9ro case \u00e0 cocher. Huit calculateurs gratuits, \u00e0 formules transparentes et sourc\u00e9es, construits sur un principe unique : on ne te demande jamais de deviner ton \u00ab\u00a0niveau d&rsquo;activit\u00e9\u00a0\u00bb dans un [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1961","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadoras gratuitas de nutri\u00e7\u00e3o e fitness - Lean<\/title>\n<meta name=\"description\" content=\"TDEE, metabolismo basal, NEAT, gordura corporal, prote\u00ednas, d\u00e9ficit: todas as calculadoras Lean, gratuitas, sem cadastro e baseadas nas suas medidas.\" \/>\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\/calculateurs\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculadoras gratuitas de nutri\u00e7\u00e3o e fitness - 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