{"id":1965,"date":"2026-08-25T13:40:25","date_gmt":"2026-08-25T13:40:25","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-macros\/"},"modified":"2026-08-25T13:40:27","modified_gmt":"2026-08-25T13:40:27","slug":"calculateur-macros","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/calculateur-macros\/","title":{"rendered":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides"},"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\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro Display\",system-ui,\"Helvetica Neue\",sans-serif;\n  --font-text:-apple-system,\"SF Pro Text\",system-ui,sans-serif;\n  --font-mono:ui-monospace,\"SF Mono\",Menlo,Consolas,monospace;\n}\n#lvm-shell *{box-sizing:border-box;-webkit-text-size-adjust:100%}\n#lvm-shell, #lvm-shell{margin:0;padding:0;background:var(--bg);color:var(--ink-2);font-family:var(--font-text);font-size:17px;line-height:1.7;-webkit-font-smoothing:antialiased}\n#lvm-shell ::selection{background:rgba(255,45,110,0.18);color:var(--ink)}\n#lvm-shell img{max-width:100%;display:block}\n#lvm-shell a{color:inherit}\n\n#lvm-shell .progress{position:fixed;top:0;left:0;right:0;height:2px;background:transparent;z-index:1000}\n#lvm-shell .progress > i{display:block;height:100%;width:100%;background:var(--pink);transform-origin:0 50%;transform:scaleX(0);transition:transform .05s linear}\n\n#lvm-shell .nav{position:sticky;top:0;z-index:50;background:rgba(255,255,255,.86);backdrop-filter:saturate(180%) blur(14px);-webkit-backdrop-filter:saturate(180%) blur(14px);border-bottom:1px solid var(--rule)}\n#lvm-shell .nav-row{max-width:1160px;margin:0 auto;display:flex;align-items:center;gap:14px;padding:10px 22px}\n#lvm-shell .nav-brand{display:flex;align-items:center;gap:9px;text-decoration:none;color:var(--ink)}\n#lvm-shell .nav-brand img{width:28px;height:28px;border-radius:7px;object-fit:cover}\n#lvm-shell .nav-brand span{font-family:var(--font-display);font-weight:600;font-size:18px;letter-spacing:-.01em}\n#lvm-shell .nav-spacer{flex:1}\n#lvm-shell .nav-link{color:var(--muted);text-decoration:none;font-size:14px}\n#lvm-shell .nav-link:hover{color:var(--ink)}\n#lvm-shell .nav-stores{display:flex;gap:6px;align-items:center}\n#lvm-shell .nav-stores a{display:block;line-height:0}\n#lvm-shell .nav-stores img{height:28px;width:auto;border-radius:5px;transition:transform .15s}\n#lvm-shell .nav-stores a:hover img{transform:translateY(-1px)}\n\n#lvm-shell .wrap{max-width:760px;margin:0 auto;padding:0 28px}\n\n#lvm-shell .hero{padding:54px 0 0}\n#lvm-shell .crumb{font-size:13px;color:var(--muted);margin-bottom:18px}\n#lvm-shell .crumb a{text-decoration:none;color:var(--muted)}\n#lvm-shell .crumb a:hover{color:var(--ink)}\n#lvm-shell .eyebrow{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink);margin-bottom:18px}\n#lvm-shell h1{font-family:var(--font-display);font-weight:600;font-size:72px;line-height:1.0;letter-spacing:-.04em;color:var(--ink);margin:0 0 22px}\n#lvm-shell h1 .alt{display:block;font-weight:500;color:var(--muted);font-size:.66em;line-height:1.15;margin-top:14px;letter-spacing:-.03em}\n#lvm-shell .dek{font-family:var(--font-display);font-size:24px;line-height:1.4;font-weight:400;color:var(--ink-2);letter-spacing:-.015em;margin:0 0 22px;max-width:680px}\n\n#lvm-shell .byline{display:flex;align-items:center;gap:10px;font-size:14px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .byline .by-logo{width:26px;height:26px;border-radius:6px;object-fit:cover;flex-shrink:0;background:transparent;border:0}\n#lvm-shell .byline strong{color:var(--ink);font-weight:600;font-family:var(--font-display)}\n\n#lvm-shell .hero-stores{display:flex;gap:10px;margin:22px 0 18px;flex-wrap:wrap;align-items:center}\n#lvm-shell .hero-stores a{display:block;line-height:0;transition:transform .15s}\n#lvm-shell .hero-stores a:hover{transform:translateY(-2px)}\n#lvm-shell .hero-stores img{height:46px;width:auto;border-radius:9px}\n#lvm-shell .hero-stores .or{font-size:13px;color:var(--muted)}\n\n#lvm-shell .hero-bottom{display:grid;grid-template-columns:1.3fr 1fr;gap:48px;align-items:center;margin:38px 0 60px;padding-top:28px;border-top:1px solid var(--rule-soft)}\n#lvm-shell .hero-lead{font-family:var(--font-display);font-size:21px;line-height:1.5;color:var(--ink-2);font-weight:400}\n\n#lvm-shell .phone-wrap{display:flex;justify-content:center}\n#lvm-shell .phone{\n  position:relative;\n  width:280px;\n  background:linear-gradient(145deg,#2a2a2a,#0e0e0e);\n  border-radius:42px;\n  padding:5px;\n  border:1.5px solid rgba(255,255,255,.07);\n  box-shadow:0 30px 60px rgba(0,0,0,.18), 0 2px 6px rgba(0,0,0,.08);\n}\n#lvm-shell .phone .notch{\n  position:absolute;top:0;left:50%;transform:translateX(-50%);\n  width:96px;height:24px;background:#0a0a0a;border-radius:0 0 16px 16px;z-index:10;\n}\n#lvm-shell .phone-screen{\n  position:relative;\n  border-radius:34px;overflow:hidden;\n  background:#FAF0E6;\n  aspect-ratio:9\/19.5;\n}\n#lvm-shell .phone-screen img{\n  width:100%;height:100%;object-fit:cover;display:block;\n  transition:opacity .28s ease;\n}\n#lvm-shell .phone-zones{position:absolute;inset:0;z-index:15;pointer-events:none}\n#lvm-shell .phone-zones .z{position:absolute;left:4%;right:4%;cursor:pointer;background:transparent;border:0;padding:0;pointer-events:auto}\n#lvm-shell .phone-zones .z:focus-visible{outline:2px solid var(--pink);outline-offset:-4px;border-radius:6px}\n#lvm-shell .phone-navbar{position:absolute;left:0;right:0;bottom:0;height:9%;z-index:16;display:grid;grid-template-columns:repeat(4,1fr)}\n#lvm-shell .phone-navbar button{background:transparent;border:0;padding:0;cursor:pointer}\n#lvm-shell .phone-navbar button:focus-visible{outline:2px solid var(--pink);outline-offset:-3px;border-radius:6px}\n#lvm-shell .phone-back{\n  position:absolute;top:10px;left:10px;z-index:20;\n  width:30px;height:30px;border-radius:50%;\n  border:0;background:rgba(255,255,255,.78);backdrop-filter:blur(8px);\n  color:var(--ink);font-size:18px;font-weight:600;line-height:1;cursor:pointer;\n  display:none;align-items:center;justify-content:center;\n  box-shadow:0 2px 6px rgba(0,0,0,.12);\n}\n#lvm-shell .phone-back.on{display:flex}\n\n#lvm-shell .phone-cap{margin-top:14px;text-align:center;font-size:12px;color:var(--muted);font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .phone-stage{position:relative}\n#lvm-shell .tap-hint{position:absolute;z-index:30;pointer-events:none;animation:hintFloat 2.6s ease-in-out infinite}\n#lvm-shell .tap-hint .th-pill{display:inline-block;font-family:var(--font-display);font-size:15px;font-weight:600;color:#fff;line-height:1.25;letter-spacing:-.005em;background:var(--pink);padding:10px 16px;border-radius:14px;box-shadow:0 14px 32px rgba(255,45,110,.32);white-space:nowrap}\n#lvm-shell .tap-hint .th-pill small{display:block;font-size:11px;font-weight:500;color:rgba(255,255,255,.85);text-transform:uppercase;letter-spacing:.08em;margin-bottom:3px}\n#lvm-shell .tap-hint .th-arrow{position:absolute;color:var(--pink)}\n#lvm-shell .tap-hint.desktop{left:-204px;top:4px;text-align:right}\n#lvm-shell .tap-hint.desktop .th-arrow{right:-86px;top:58px;width:104px;height:34px;transform:none}\n#lvm-shell .tap-hint.mobile{display:none}\n#lvm-shell .tap-hint.hidden{opacity:0;transform:translateY(-6px);transition:opacity .35s ease, transform .35s ease;animation:none}\n@keyframes hintFloat{\n  0%, 100%{transform:translateY(0)}\n  50%{transform:translateY(-7px)}\n}\n@media (prefers-reduced-motion:reduce){#lvm-shell .tap-hint{animation:none}}\n#lvm-shell .phone-tabs{display:flex;justify-content:center;gap:8px;margin-top:10px;flex-wrap:nowrap}\n#lvm-shell .phone-tabs button{\n  background:transparent;border:1px solid var(--rule);color:var(--muted);\n  padding:6px 11px;border-radius:999px;font-size:11px;cursor:pointer;\n  font-family:var(--font-text);transition:all .15s;white-space:nowrap;\n}\n#lvm-shell .phone-tabs button:hover{color:var(--ink);border-color:var(--ink)}\n#lvm-shell .phone-tabs button.on{background:var(--ink);color:#fff;border-color:var(--ink)}\n\n#lvm-shell .snippet{background:var(--paper);border-radius:18px;padding:30px 32px;margin:48px 0 0;border:1px solid var(--rule-soft)}\n#lvm-shell .snippet .lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell h3{font-family:var(--font-display);font-weight:600;font-size:32px;line-height:1.15;letter-spacing:-.025em;color:var(--ink);margin:36px 0 16px}\n#lvm-shell h4{font-family:var(--font-display);font-weight:500;font-size:20px;line-height:1.3;letter-spacing:-.015em;color:var(--ink);margin:24px 0 10px}\n#lvm-shell p{margin:0 0 22px;color:var(--ink-2)}\n#lvm-shell strong{color:var(--ink);font-weight:600}\n#lvm-shell ul, #lvm-shell ol{margin:0 0 22px;padding-left:22px;color:var(--ink-2)}\n#lvm-shell li{margin-bottom:8px}\n#lvm-shell a.inline{color:var(--pink);text-decoration:underline;text-decoration-thickness:1px;text-underline-offset:3px}\n#lvm-shell a.inline:hover{text-decoration-thickness:2px}\n\n#lvm-shell .statement{margin:48px 0;padding:32px 0;border-top:1px solid var(--rule);border-bottom:1px solid var(--rule);text-align:left}\n#lvm-shell .statement .num{font-family:var(--font-display);font-size:60px;font-weight:600;line-height:1;letter-spacing:-.04em;color:var(--pink);margin-bottom:14px}\n#lvm-shell .statement .lbl{font-family:var(--font-display);font-size:23px;line-height:1.35;font-weight:500;color:var(--ink);letter-spacing:-.012em}\n\n#lvm-shell .fig{margin:32px 0 18px;background:#fff;border:1px solid var(--rule);border-radius:20px;padding:28px 22px 20px;position:relative;overflow:hidden}\n#lvm-shell .fig-head{display:flex;justify-content:space-between;align-items:baseline;margin-bottom:18px}\n#lvm-shell .fig-head .l{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .fig-head .r{font-family:var(--font-mono);font-size:11px;font-weight:600;color:var(--ink);text-transform:uppercase;letter-spacing:.08em}\n#lvm-shell .fig-body{position:relative}\n#lvm-shell .fig-cap{margin:18px 4px 0;font-size:14px;color:var(--muted);line-height:1.5}\n#lvm-shell .fig-cap strong{color:var(--ink);font-weight:600}\n#lvm-shell .cv-wrap{position:relative;height:360px}\n\n#lvm-shell [data-term]{position:relative;cursor:help;border-bottom:1px dotted var(--dim)}\n#lvm-shell [data-term]:hover{color:var(--ink)}\n#lvm-shell .tt{position:absolute;left:50%;bottom:calc(100% + 12px);transform:translateX(-50%);min-width:200px;max-width:300px;background:#0c0c0c;color:#fff;font-size:13px;line-height:1.45;padding:11px 14px;border-radius:10px;box-shadow:0 12px 36px rgba(0,0,0,.32);opacity:0;visibility:hidden;transition:opacity .15s, visibility .15s;z-index:120;pointer-events:none;font-weight:400;font-family:var(--font-text)}\n#lvm-shell .tt::after{content:\"\";position:absolute;top:100%;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:#0c0c0c}\n#lvm-shell [data-term]:hover .tt, #lvm-shell [data-term]:focus .tt{opacity:1;visibility:visible}\n\n#lvm-shell .table{margin:24px 0;border:1px solid var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);max-width:160px;margin:0 auto;width:100%}\n#lvm-shell .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .mini-phone .scr img{width:100%;height:100%;object-fit:cover}\n#lvm-shell .mini-phone.tiny{max-width:148px;padding:2px;border-radius:20px;border-width:1px}\n#lvm-shell .mini-phone.tiny .notch{width:30px;height:8px;border-radius:0 0 5px 5px}\n#lvm-shell .mini-phone.tiny .scr{border-radius:17px}\n#lvm-shell .mini-cap{text-align:center;margin-top:12px;font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.07em;color:var(--muted)}\n#lvm-shell .mini-cap strong{display:block;color:var(--ink);margin-top:4px;font-family:var(--font-display);font-size:14px;font-weight:500;letter-spacing:-.01em;text-transform:none}\n\n#lvm-shell .duo-row{display:grid;grid-template-columns:repeat(2,1fr);gap:20px;margin:18px 0 0}\n#lvm-shell .duo-row .mini-phone{max-width:180px}\n\n#lvm-shell .method{display:grid;grid-template-columns:1fr 1.4fr;gap:36px;align-items:center;margin:42px 0}\n#lvm-shell .method.flip{grid-template-columns:1.4fr 1fr}\n#lvm-shell .method.flip .m-phone{order:2}\n#lvm-shell .method .m-tag{font-family:var(--font-mono);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);margin-bottom:8px}\n#lvm-shell .method h3{margin-top:0}\n#lvm-shell .method p{font-size:16px;color:var(--muted);line-height:1.7}\n\n#lvm-shell .cta-band{margin:40px 0;padding:26px 28px;background:var(--paper);border-radius:16px;display:flex;align-items:center;justify-content:space-between;gap:20px;flex-wrap:wrap;border:1px solid var(--rule-soft)}\n#lvm-shell .cta-band .l{font-family:var(--font-display);font-size:18px;line-height:1.35;font-weight:500;color:var(--ink);flex:1;min-width:240px;letter-spacing:-.01em}\n#lvm-shell .cta-band .stores{display:flex;gap:10px;align-items:center}\n#lvm-shell .cta-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .cta-band .stores a:hover{transform:translateY(-2px)}\n#lvm-shell .cta-band .stores img{height:42px;width:auto;border-radius:9px}\n\n#lvm-shell .pyramid{margin:30px auto;max-width:440px}\n#lvm-shell .pyramid .level{margin:6px auto;padding:13px 18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-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-1965 #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-1965 #lvm-shell .wrap,\nbody.postid-1965 #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-1965 #lvm-shell .wrap,\n  body.postid-1965 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1965 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1965 #lvm-shell *{max-width:100%}\nbody.postid-1965 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1965 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1965 #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-1965 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1965 #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-1965 #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-1965 #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-1965 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1965 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1965 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1965 #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-1965 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1965 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1965 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1965 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1965 #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-1965 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1965 #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-1965 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1965 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1965 #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-1965 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1965 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1965 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1965 #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-1965 #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-1965 #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-1965 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1965 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1965 #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-1965 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1965 #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-1965 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1965 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1965 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1965 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1965 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1965 #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-1965 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1965 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1965 #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-1965 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1965 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #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-1965 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1965 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1965 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1965 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1965 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1965 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1965 #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-1965 #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-1965 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1965 #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-1965 #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-1965 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1965 #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-macros\" 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-macros\" 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 macros<\/div>\n  <div class=\"eyebrow\">Calculateur &middot; Macros &amp; r\u00e9partition<\/div>\n  <h1 id=\"title\">Calculateur de macros&nbsp;: prot\u00e9ines, glucides, lipides\n    <span class=\"alt\">dans le bon ordre, sur tes mesures r\u00e9elles<\/span>\n  <\/h1>\n  <p class=\"dek\">Les pourcentages fixes \u00ab\u00a040\/40\/20\u00a0\u00bb ont un d\u00e9faut cach\u00e9 : ils r\u00e9partissent des calories qu&rsquo;ils ne connaissent m\u00eame pas. La bonne m\u00e9thode a un ordre : d&rsquo;abord tes prot\u00e9ines (sur ta masse maigre), puis tes lipides (le plancher hormonal), et les glucides prennent le reste de TA d\u00e9pense r\u00e9elle, calcul\u00e9e sur tes mesures et tes pas. C&rsquo;est ce que fait ce calculateur, sources \u00e0 l&rsquo;appui.<\/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 27 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-macros\" 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-macros\" 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 r\u00e9partitions g\u00e9n\u00e9riques type \u00ab\u00a040\/40\/20\u00a0\u00bb appliquent des pourcentages arbitraires \u00e0 un total estim\u00e9 au doigt mouill\u00e9. C&rsquo;est exactement ce que Lean refuse : ta d\u00e9pense est calcul\u00e9e sur tes mesures (bodyfat, pas r\u00e9els), et tes macros sont compt\u00e9s \u00e0 chaque repas logg\u00e9. Cette page applique la m\u00eame logique : ta d\u00e9pense d&rsquo;abord, tes grammes ensuite, dans l&rsquo;ordre qui compte.\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>La m\u00e9thode en trois temps, celle des r\u00e9f\u00e9rences du domaine (Helms 2014, Kerksick 2018) : les <b>prot\u00e9ines<\/b> d&rsquo;abord, sur ta masse maigre ; les <b>lipides<\/b> ensuite, en plancher (20 \u00e0 30&nbsp;% de tes calories, ils portent tes hormones) ; les <b>glucides<\/b> enfin, qui prennent toutes les calories restantes pour nourrir ton entra\u00eenement. Pour un homme de 75&nbsp;kg \u00e0 15&nbsp;% de gras qui s\u00e8che, \u00e7a donne environ <b>172&nbsp;g de prot\u00e9ines, 168&nbsp;g de glucides et 50&nbsp;g de lipides<\/b>. Calcule ta r\u00e9partition exacte ci-dessous.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculateur<\/span>Calcule ta r\u00e9partition de macros en grammes<\/h2>\n<p>Tes mesures, tes pas, ton objectif : le calculateur reconstruit ta d\u00e9pense hors sport (BMR sur masse maigre + NEAT de tes pas + TEF, les m\u00eames formules que notre <a href=\"\/pt\/calculateur-tdee\/\">calculateur TDEE<\/a>), applique ton objectif, puis r\u00e9partit dans l&rsquo;ordre : prot\u00e9ines sur ta masse maigre, lipides \u00e0 25&nbsp;% des calories, glucides sur le reste. Tes s\u00e9ances (EAT) s&rsquo;ajoutent par-dessus : les jours d&rsquo;entra\u00eenement, ce sont les glucides qui montent. Bodyfat inconnu ? Passe par notre <a href=\"\/pt\/calculateur-masse-grasse\/\">calculateur de masse grasse<\/a>.<\/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\"><label for=\"cHeight\">Taille (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"140\" max=\"220\" value=\"178\"><\/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 for=\"cSteps\">Pas quotidiens (moyenne 7 jours)<span class=\"steps-out\" id=\"stepsVal\">8&#8239;000 pas<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cSteps\" type=\"range\" min=\"1000\" max=\"30000\" step=\"500\" value=\"8000\"><\/div>\n      <div class=\"calc-note\">Ta moyenne r\u00e9elle se lit dans l&rsquo;app Sant\u00e9 ou Google Fit. C&rsquo;est elle qui calibre tes glucides, pas une case coch\u00e9e.<\/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 : objectif \u00e0 80&nbsp;% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Ton objectif calorique (hors s\u00e9ances)<\/div>\n      <div class=\"val\"><span id=\"rKcal\">1&#8239;812<\/span><span class=\"unit\">kcal\/jour<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"kcalBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"kcalPill\">Objectif s\u00e8che<\/span>\n      <div class=\"note\">D\u00e9pense hors sport reconstruite sur tes mesures (BMR masse maigre + NEAT de tes pas + TEF), puis objectif appliqu\u00e9. Tes s\u00e9ances s&rsquo;ajoutent par-dessus : mange tes glucides d&rsquo;entra\u00eenement en plus ces jours-l\u00e0.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Prot\u00e9ines<\/div>\n        <div class=\"v\"><span id=\"rP\">172<\/span><span class=\"u\">g<\/span><\/div>\n        <div class=\"s\"><b id=\"rP4\">688<\/b> kcal &middot; 4 kcal\/g &middot; sur ta masse maigre<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Glucides<\/div>\n        <div class=\"v\"><span id=\"rG\">168<\/span><span class=\"u\">g<\/span><\/div>\n        <div class=\"s\"><b id=\"rG4\">672<\/b> kcal &middot; 4 kcal\/g &middot; la variable d&rsquo;ajustement<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">Lipides<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p><b id=\"rL\">50<\/b>&nbsp;g par jour (<b id=\"rL9\">453<\/b>&nbsp;kcal, 9&nbsp;kcal\/g), soit 25&nbsp;% de tes calories : le plancher qui soutient tes hormones (fourchette saine : 20 \u00e0 30&nbsp;%, Helms 2014). En dessous de 20&nbsp;% durablement, ce n&rsquo;est plus de la rigueur, c&rsquo;est un risque.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      En g\/kg de poids : <b id=\"dPkg\">2,3<\/b> de prot\u00e9ines, <b id=\"dGkg\">2,2<\/b> de glucides, <b id=\"dLkg\">0,7<\/b> de lipides. Les jours d&rsquo;entra\u00eenement, ajoute tes calories de s\u00e9ance <b>en glucides<\/b> : c&rsquo;est eux qui remplissent le r\u00e9servoir.\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 recommandations publi\u00e9es (Helms 2014 ; Morton 2018 ; Kerksick 2018). Ce calculateur n&rsquo;est pas un outil de diagnostic et ne remplace pas un avis m\u00e9dical.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Ce calculateur donne ta r\u00e9partition avec des formules transparentes. <b>Lean va plus loin :<\/b> tes trois compteurs de macros se remplissent en temps r\u00e9el \u00e0 chaque aliment logg\u00e9, ta d\u00e9pense bouge avec tes pas, et ton objectif du jour s&rsquo;ajuste 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-macros\">Suivre tes macros 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;une r\u00e9partition au doigt mouill\u00e9.<\/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-macros\" 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-macros\" 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 l&rsquo;ordre des macros compte plus que leurs pourcentages<\/h2>\n\n<div class=\"statement\"><p>Un macro se fixe, un macro se prot\u00e8ge, un macro s&rsquo;ajuste. <span class=\"accent\">Dans cet ordre.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1er<span>prot\u00e9ines<\/span><\/div><div class=\"kl\">fix\u00e9es sur ta masse maigre : elles prot\u00e8gent le muscle, quel que soit l&rsquo;objectif (Morton 2018, Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>% kcal<\/span><\/div><div class=\"kl\">le plancher de lipides qui soutient la production hormonale, \u00e0 ne pas casser en s\u00e8che (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">le reste<span>glucides<\/span><\/div><div class=\"kl\">la variable d&rsquo;ajustement : ils suivent ta d\u00e9pense r\u00e9elle et nourrissent tes s\u00e9ances (Kerksick 2018)<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Les r\u00e9partitions en pourcentages fixes, le fameux \u00ab\u00a040\/40\/20\u00a0\u00bb, ont deux d\u00e9fauts structurels. D&rsquo;abord elles s&rsquo;appliquent \u00e0 un total calorique qu&rsquo;elles ne calculent pas : 40&nbsp;% d&rsquo;une d\u00e9pense fausse restent faux. Ensuite elles traitent les trois macros comme interchangeables, alors qu&rsquo;ils n&rsquo;ont ni le m\u00eame r\u00f4le, ni la m\u00eame urgence.<\/p>\n<p>La hi\u00e9rarchie qui fait consensus chez les r\u00e9f\u00e9rences du domaine (Helms 2014 pour la pr\u00e9paration, Kerksick 2018 pour la revue ISSN) tient en trois temps. <b>Les prot\u00e9ines d&rsquo;abord<\/b> : elles se fixent en grammes sur ta masse maigre, pas en pourcentage, parce que leur r\u00f4le (construire et prot\u00e9ger le muscle) ne d\u00e9pend pas de ton total calorique. <b>Les lipides ensuite<\/b> : ils portent ta production hormonale ; sous 20&nbsp;% des calories durablement, on joue avec le feu, d&rsquo;o\u00f9 un plancher \u00e0 20-30&nbsp;%. <b>Les glucides enfin<\/b> : tout ce qui reste. Ce ne sont pas des \u00ab\u00a0restes\u00a0\u00bb au sens p\u00e9joratif : c&rsquo;est le carburant de tes s\u00e9ances, et c&rsquo;est pr\u00e9cis\u00e9ment parce qu&rsquo;ils sont la variable d&rsquo;ajustement qu&rsquo;ils encaissent le d\u00e9ficit en s\u00e8che et le surplus en prise.<\/p>\n<p>Ce calculateur ajoute la brique qui manque partout ailleurs : le total calorique de d\u00e9part est reconstruit sur <b>tes mesures<\/b> (BMR sur masse maigre, NEAT sur tes pas r\u00e9els, TEF), pas sur une case d&rsquo;activit\u00e9 coch\u00e9e un jour d&rsquo;optimisme. Les m\u00eames formules que notre <a href=\"\/pt\/calculateur-tdee\/\">calculateur TDEE<\/a>, la coh\u00e9rence est v\u00e9rifiable d&rsquo;une page \u00e0 l&rsquo;autre.<\/p>\n<p>O\u00f9 \u00e7a se range dans l&rsquo;\u00e9quation ? Les macros que tu manges d\u00e9terminent aussi le <a href=\"\/pt\/effet-thermique-des-aliments\/\">TEF<\/a> (4\u00e8me brique de TDEE = BMR + NEAT + EAT + TEF) : les prot\u00e9ines br\u00fblent 20 \u00e0 30&nbsp;% de leurs calories en digestion, les glucides 5 \u00e0 10&nbsp;%, les lipides presque rien. Une r\u00e9partition riche en prot\u00e9ines augmente l\u00e9g\u00e8rement ta d\u00e9pense, et Lean compte cet effet sur tes macros r\u00e9ellement logg\u00e9s.<\/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_kcal.webp\" alt=\"\u00c9cran Calories de Lean : les trois compteurs de macros remplis \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 3 compteurs, en direct<\/b>Prot\u00e9ines, glucides, lipides : chaque aliment logg\u00e9 remplit les compteurs dans l&rsquo;app.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Dernier point d&rsquo;honn\u00eatet\u00e9 : la pr\u00e9cision de ta r\u00e9partition d\u00e9pend de celle de ta d\u00e9pense, donc de ton bodyfat et de tes pas. C&rsquo;est une estimation de d\u00e9part solide, \u00e0 ajuster sur tes r\u00e9sultats r\u00e9els au fil des semaines : le chiffre parfait n&rsquo;existe pas, la trajectoire mesur\u00e9e oui.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Les deux briques amont : ton <a href=\"\/pt\/calculateur-masse-grasse\/\">bodyfat au ruban<\/a> et tes <a href=\"\/pt\/calculateur-proteines\/\">prot\u00e9ines sur masse maigre<\/a>. Tous les outils sont sur le <a href=\"\/pt\/calculateurs\/\">hub calculateurs<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Trois profils chiffr\u00e9s<\/span>Les m\u00eames corps, du bodyfat aux macros<\/h2>\n<p>Les profils de nos calculateurs <a href=\"\/pt\/calculateur-masse-grasse\/\">masse grasse<\/a> et <a href=\"\/pt\/calculateur-proteines\/\">prot\u00e9ines<\/a>, men\u00e9s au bout : leur r\u00e9partition compl\u00e8te. Reproduis chaque chiffre en entrant les m\u00eames param\u00e8tres ci-dessus.<\/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; 1m66 &middot; bodyfat 27&nbsp;% &middot; 6&#8239;000 pas &middot; s\u00e8che<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Objectif kcal (hors s\u00e9ances)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;379 kcal\/j<\/span><\/div>\n      <div class=\"rw lean\"><span>Prot\u00e9ines<\/span><span class=\"v\">&asymp;&nbsp;126 g<\/span><\/div>\n      <div class=\"rw\"><span>Glucides<\/span><span class=\"v\">&asymp;&nbsp;133 g<\/span><\/div>\n      <div class=\"rw\"><span>Lipides<\/span><span class=\"v\">&asymp;&nbsp;38 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Prot\u00e9ines hautes pour 46,7&nbsp;kg de masse maigre : la s\u00e8che prot\u00e8ge son muscle. <b style=\"color:var(--pink)\">Les jours de s\u00e9ance, ses glucides montent, pas son d\u00e9ficit.<\/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; 1m78 &middot; bodyfat 12,5&nbsp;% &middot; 8&#8239;000 pas &middot; s\u00e8che<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Objectif kcal (hors s\u00e9ances)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;854 kcal\/j<\/span><\/div>\n      <div class=\"rw lean\"><span>Prot\u00e9ines<\/span><span class=\"v\">&asymp;&nbsp;177 g<\/span><\/div>\n      <div class=\"rw\"><span>Glucides<\/span><span class=\"v\">&asymp;&nbsp;172 g<\/span><\/div>\n      <div class=\"rw\"><span>Lipides<\/span><span class=\"v\">&asymp;&nbsp;51 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Glucides serr\u00e9s au quotidien : c&rsquo;est le signe d&rsquo;une s\u00e8che avanc\u00e9e bien calibr\u00e9e. <b style=\"color:var(--pink)\">Sa marge est dans ses pas : 2&#8239;000 de plus &asymp; 65 kcal d&rsquo;objectif, soit ~16 g de glucides gagn\u00e9s.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Il construit proprement<\/h4>\n    <div class=\"meta\">Homme &middot; 42 ans &middot; 92&nbsp;kg &middot; 1m80 &middot; bodyfat 26,5&nbsp;% &middot; 10&#8239;000 pas &middot; prise<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Objectif kcal (hors s\u00e9ances)<\/span><span class=\"v\">&asymp;&nbsp;2&#8239;704 kcal\/j<\/span><\/div>\n      <div class=\"rw lean\"><span>Prot\u00e9ines<\/span><span class=\"v\">&asymp;&nbsp;128 g<\/span><\/div>\n      <div class=\"rw\"><span>Glucides<\/span><span class=\"v\">&asymp;&nbsp;379 g<\/span><\/div>\n      <div class=\"rw\"><span>Lipides<\/span><span class=\"v\">&asymp;&nbsp;75 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Surplus mod\u00e9r\u00e9 de 10&nbsp;%, tout dans les glucides : la prise reste propre. <b style=\"color:var(--pink)\">Bodyfat re-mesur\u00e9 toutes les 4 semaines pour v\u00e9rifier.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; En pratique<\/span>Vivre avec ses macros sans en faire une religion<\/h2>\n\n<div class=\"body\">\n<p>Une r\u00e9partition n&rsquo;est utile que si elle tient dans la vraie vie. Les quatre r\u00e8gles qui \u00e9vitent 90&nbsp;% des abandons :<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Les prot\u00e9ines en priorit\u00e9 absolue<\/h4>\n    <div class=\"meta\">Le seul macro \u00e0 viser au gramme pr\u00e8s<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Atteins tes prot\u00e9ines chaque jour, m\u00eame quand le reste d\u00e9rape : une source \u00e0 chaque repas. Glucides et lipides tol\u00e8rent l&rsquo;\u00e0-peu-pr\u00e8s quotidien, le muscle non.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Les glucides autour des s\u00e9ances<\/h4>\n    <div class=\"meta\">Le bon macro au bon moment<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Place l&rsquo;essentiel de tes glucides avant et apr\u00e8s l&rsquo;entra\u00eenement : performance en s\u00e9ance, r\u00e9cup\u00e9ration derri\u00e8re. Les jours off, ils redescendent naturellement.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Les lipides sans les traquer<\/h4>\n    <div class=\"meta\">Le plancher se remplit tout seul<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Huile de cuisson, oeufs, poissons gras, ol\u00e9agineux : le plancher de 20-25&nbsp;% se remplit sans effort dans une alimentation normale. Surveille juste qu&rsquo;il ne s&rsquo;effondre pas en s\u00e8che agressive.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. La pr\u00e9cision sur la tendance, pas sur le jour<\/h4>\n    <div class=\"meta\">La moyenne hebdo fait le r\u00e9sultat<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Un jour \u00e0 &plusmn;20&nbsp;g ne change rien ; une semaine syst\u00e9matiquement \u00e0 c\u00f4t\u00e9, si. Regarde ta moyenne sur 7 jours, et ajuste par petits pas de 10-15&nbsp;g.<\/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_bilan.webp\" alt=\"\u00c9cran Bilan de Lean : balance calorique et macros du jour en un regard\" 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 bilan en un regard<\/b>Balance calorique et macros du jour : la tendance se lit, elle ne se devine pas.<\/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> : plus d&rsquo;une fiche sur cinq est incoh\u00e9rente sur les barres prot\u00e9in\u00e9es. Apr\u00e8s un scan, v\u00e9rifie que les macros collent aux calories.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mythe vs r\u00e9alit\u00e9<\/span>Le \u00ab\u00a040\/40\/20\u00a0\u00bb et la peur des glucides<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">0<span>\u00e9tude<\/span><\/div><div class=\"kl\">ne fonde le \u00ab\u00a040\/40\/20\u00a0\u00bb universel : c&rsquo;est une commodit\u00e9 de coach, pas une recommandation scientifique<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">&asymp;<span>\u00e0 kcal \u00e9gales<\/span><\/div><div class=\"kl\">\u00e0 calories et prot\u00e9ines \u00e9gales, la part glucides\/lipides change peu la perte de gras : le d\u00e9ficit d\u00e9cide (Kerksick 2018)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2&times;4<span>+1&times;9<\/span><\/div><div class=\"kl\">4 kcal\/g pour prot\u00e9ines et glucides, 9 pour les lipides : l&rsquo;arithm\u00e9tique qui rend les pourcentages trompeurs<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Le mythe<\/div>\n    <h4>\u00ab\u00a0Il existe une r\u00e9partition magique, et les glucides font grossir\u00a0\u00bb<\/h4>\n    <p>Le \u00ab\u00a040\/40\/20\u00a0\u00bb (ou sa variante low carb du moment) promet une r\u00e9partition universelle. Mais un pourcentage ne veut rien dire sans le total : 40&nbsp;% de prot\u00e9ines pour une personne de 55&nbsp;kg en maintien et pour un homme de 100&nbsp;kg en s\u00e8che, ce sont deux r\u00e9alit\u00e9s sans rapport. Quant aux glucides \u00ab\u00a0qui font grossir\u00a0\u00bb : \u00e0 calories et prot\u00e9ines \u00e9gales, les \u00e9tudes comparatives ne montrent pas d&rsquo;avantage syst\u00e9matique du low carb sur la perte de gras (revue ISSN, Kerksick 2018). C&rsquo;est le d\u00e9ficit qui fait perdre, pas la chasse \u00e0 un macro.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">La r\u00e9alit\u00e9 mesur\u00e9e<\/div>\n    <h4>Des grammes hi\u00e9rarchis\u00e9s sur TA d\u00e9pense<\/h4>\n    <p>La s\u00e9quence qui tient la route : un total calorique reconstruit sur tes mesures, des prot\u00e9ines fix\u00e9es sur ta masse maigre, un plancher de lipides pour les hormones, et les glucides qui prennent le reste, \u00e0 placer autour de tes s\u00e9ances. Ta r\u00e9partition change quand ton corps ou ton objectif changent, pas quand la mode change.<\/p>\n    <p>Le choix low carb reste possible par pr\u00e9f\u00e9rence personnelle (sati\u00e9t\u00e9, confort digestif) : tant que prot\u00e9ines et calories sont en place, c&rsquo;est une question de go\u00fbt, pas de physiologie. Ce calculateur donne la version \u00e9quilibr\u00e9e ; libre \u00e0 toi de glisser des glucides vers les lipides si tu t&rsquo;y tiens mieux.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>La cons\u00e9quence pratique : choisis la r\u00e9partition que tu peux tenir 12 semaines, pas 12 jours. L&rsquo;adh\u00e9rence bat l&rsquo;optimisation, c&rsquo;est d&rsquo;ailleurs le premier \u00e9tage de la Pyramide de Progression dans l&rsquo;app : adh\u00e9rence &gt; objectif calorique &gt; le reste.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Pour situer tes macros 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 macros<\/h2>\n<details class=\"faq\"><summary>Comment calculer ses macros&nbsp;?<\/summary><div class=\"faq-body\"><p>Dans l&rsquo;ordre : calcule d&rsquo;abord ta d\u00e9pense sur tes mesures (masse maigre, pas r\u00e9els), applique ton objectif (d\u00e9ficit, maintien ou surplus), puis r\u00e9partis : prot\u00e9ines en grammes sur ta masse maigre, lipides \u00e0 20-30 % des calories, et les glucides prennent tout le reste. C&rsquo;est exactement ce que fait le calculateur de cette page, avec les formules affich\u00e9es.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>C&rsquo;est quoi une bonne r\u00e9partition de macros pour s\u00e9cher&nbsp;?<\/summary><div class=\"faq-body\"><p>Il n&rsquo;y a pas de pourcentage magique : en s\u00e8che, les prot\u00e9ines montent (2,3 \u00e0 3,1 g par kilo de masse maigre, Helms 2014), les lipides tiennent leur plancher de 20-25 % des calories, et les glucides encaissent le d\u00e9ficit. Si tes glucides tombent sous ~1 g\/kg, ton d\u00e9ficit est probablement trop agressif : remonte l&rsquo;objectif plut\u00f4t que de casser ta r\u00e9partition.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Le 40\/40\/20, c&rsquo;est valable&nbsp;?<\/summary><div class=\"faq-body\"><p>C&rsquo;est une commodit\u00e9 mn\u00e9motechnique, pas une recommandation scientifique. Deux probl\u00e8mes : les pourcentages ne veulent rien dire sans le total calorique, et ils d\u00e9connectent les prot\u00e9ines de la masse maigre qu&rsquo;elles doivent nourrir. Cela dit, pour certains profils, le 40\/40\/20 tombe par hasard pr\u00e8s de la bonne r\u00e9ponse : ce calculateur te dit si c&rsquo;est ton cas.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Les glucides font-ils grossir&nbsp;?<\/summary><div class=\"faq-body\"><p>Non : le surplus calorique fait grossir, quel que soit le macro qui le porte. \u00c0 calories et prot\u00e9ines \u00e9gales, les comparaisons low carb vs high carb ne montrent pas de diff\u00e9rence syst\u00e9matique de perte de gras (Kerksick 2018). Les glucides ont m\u00eame un r\u00f4le cl\u00e9 pour l&rsquo;entra\u00eenement : performance, r\u00e9cup\u00e9ration, et maintien de l&rsquo;intensit\u00e9 en d\u00e9ficit.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Faut-il des jours avec plus de glucides&nbsp;?<\/summary><div class=\"faq-body\"><p>La version simple et robuste : ajoute tes calories de s\u00e9ance en glucides les jours d&rsquo;entra\u00eenement, et reste sur ta base les jours off. Le \u00ab\u00a0cyclage\u00a0\u00bb plus sophistiqu\u00e9 (jours hauts\/bas planifi\u00e9s) peut aider l&rsquo;adh\u00e9rence de certains, mais ne cr\u00e9e pas de magie m\u00e9tabolique : le total hebdomadaire reste le juge.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Combien de lipides minimum par jour&nbsp;?<\/summary><div class=\"faq-body\"><p>Le rep\u00e8re pratique : ne descends pas durablement sous 20 % de tes calories (Helms 2014), soit environ 0,5 \u00e0 0,6 g par kilo de poids pour la plupart des profils. Les lipides portent la production hormonale et l&rsquo;absorption des vitamines liposolubles : c&rsquo;est un plancher de sant\u00e9, pas une variable d&rsquo;optimisation.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Pourquoi mes s\u00e9ances ne sont-elles pas dans le calcul&nbsp;?<\/summary><div class=\"faq-body\"><p>Parce qu&rsquo;elles varient trop d&rsquo;un jour \u00e0 l&rsquo;autre pour vivre dans une moyenne. Le calculateur donne ta base hors sport (BMR + NEAT + TEF) ; tes s\u00e9ances (EAT) s&rsquo;ajoutent par-dessus, en glucides, les jours o\u00f9 elles ont lieu. C&rsquo;est plus pr\u00e9cis qu&rsquo;un multiplicateur qui lisse ta semaine, et c&rsquo;est exactement comme \u00e7a que l&rsquo;app compte : chaque s\u00e9ance track\u00e9e s&rsquo;ajoute au jour o\u00f9 elle existe.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Dois-je peser tous mes aliments&nbsp;?<\/summary><div class=\"faq-body\"><p>Au d\u00e9but, peser les sources principales (f\u00e9culents, viandes, mati\u00e8res grasses) pendant 2-3 semaines calibre ton oeil : ensuite, scan et estimations suffisent pour la plupart des repas, avec une pes\u00e9e de recalibrage de temps en temps. La pr\u00e9cision au gramme n&rsquo;est n\u00e9cessaire que sur les prot\u00e9ines et en toute fin de s\u00e8che.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Mes macros changent-ils si mon poids change&nbsp;?<\/summary><div class=\"faq-body\"><p>Oui, doublement : ton poids et ta composition bougent (donc masse maigre et prot\u00e9ines), et ta d\u00e9pense bouge avec (donc calories et glucides). Recalcule toutes les 3-4 semaines, ou laisse l&rsquo;app le faire en continu : c&rsquo;est un de ses r\u00f4les, BMR recalcul\u00e9 sur le bodyfat mesur\u00e9 et objectif ajust\u00e9 chaque jour.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Ce calculateur donne-t-il une prescription exacte&nbsp;?<\/summary><div class=\"faq-body\"><p>Non : un point de d\u00e9part solide, fond\u00e9 sur les consensus publi\u00e9s et tes mesures. L&rsquo;optimum individuel s&rsquo;ajuste sur tes r\u00e9sultats r\u00e9els (poids, bodyfat, performance) au fil des semaines. Et comme toujours : en cas de pathologie ou de doute m\u00e9dical, demande un avis professionnel avant de changer ton alimentation.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Sources scientifiques<\/h4>\n  <ol>\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>Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise &amp; sports nutrition review update: research &amp; recommendations. J Int Soc Sports Nutr. 2018;15(1):38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30068354\/\" target=\"_blank\" rel=\"noopener\">PubMed 30068354<\/a>.<\/li>\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>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>Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Tes macros, compt\u00e9s sans effort<\/h3>\n  <p>Trois compteurs qui se remplissent \u00e0 chaque aliment logg\u00e9, une d\u00e9pense qui bouge avec tes pas, un objectif recalcul\u00e9 en continu sur ton bodyfat mesur\u00e9. La r\u00e9partition de cette page, vivante dans ta poche. 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-macros\" 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-macros\" 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-macros\/#article\",\n      \"headline\": \"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides sur tes mesures\",\n      \"description\": \"Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. Sourc\u00e9 et gratuit.\",\n      \"inLanguage\": \"fr-FR\",\n      \"author\": {\n        \"@type\": \"Organization\",\n        \"name\": \"L'\u00e9quipe Lean\",\n        \"url\": \"https:\/\/lean-app.com\/\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"name\": \"Lean\",\n        \"url\": \"https:\/\/lean-app.com\/\"\n      },\n      \"datePublished\": \"2026-08-27\",\n      \"dateModified\": \"2026-08-27\",\n      \"mainEntityOfPage\": \"https:\/\/lean-app.com\/calculateur-macros\/\"\n    },\n    {\n      \"@type\": \"WebApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-macros\/#calculator\",\n      \"name\": \"Calculateur de macros (P, G, L)\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"operatingSystem\": \"Web\",\n      \"url\": \"https:\/\/lean-app.com\/calculateur-macros\/\",\n      \"description\": \"R\u00e9partit tes calories en prot\u00e9ines, glucides et lipides \u00e0 partir de tes mesures (masse maigre, pas r\u00e9els) et de ton objectif.\"\n    },\n    {\n      \"@type\": \"BreadcrumbList\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-macros\/#breadcrumb\",\n      \"itemListElement\": [\n        {\n          \"@type\": \"ListItem\",\n          \"position\": 1,\n          \"name\": \"Accueil\",\n          \"item\": \"https:\/\/lean-app.com\/\"\n        },\n        {\n          \"@type\": \"ListItem\",\n          \"position\": 2,\n          \"name\": \"Calculateurs\",\n          \"item\": \"https:\/\/lean-app.com\/calculateurs\/\"\n        },\n        {\n          \"@type\": \"ListItem\",\n          \"position\": 3,\n          \"name\": \"Calculateur macros\",\n          \"item\": \"https:\/\/lean-app.com\/calculateur-macros\/\"\n        }\n      ]\n    },\n    {\n      \"@type\": \"FAQPage\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-macros\/#faq\",\n      \"mainEntity\": [\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Comment calculer ses macros ?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Dans l'ordre : d\u00e9pense calcul\u00e9e sur tes mesures, objectif appliqu\u00e9, puis prot\u00e9ines en grammes sur la masse maigre, lipides \u00e0 20-30 % des calories, glucides sur le reste.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Le 40\/40\/20, c'est valable ?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"C'est une commodit\u00e9 mn\u00e9motechnique, pas une recommandation scientifique : les pourcentages ne veulent rien dire sans le total calorique, et ils d\u00e9connectent les prot\u00e9ines de la masse maigre.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Les glucides font-ils grossir ?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Non : le surplus calorique fait grossir. \u00c0 calories et prot\u00e9ines \u00e9gales, low carb et high carb donnent des pertes de gras comparables (Kerksick 2018).\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Combien de lipides minimum par jour ?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Ne descends pas durablement sous 20 % de tes calories (Helms 2014), soit environ 0,5 \u00e0 0,6 g par kilo de poids : les lipides portent la production hormonale.\"\n          }\n        }\n      ]\n    },\n    {\n      \"@type\": \"MobileApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/#app\",\n      \"name\": \"Lean\",\n      \"operatingSystem\": \"iOS, Android\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"url\": \"https:\/\/lean-app.com\/\",\n      \"downloadUrl\": [\n        \"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646\",\n        \"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\"\n      ]\n    }\n  ]\n}\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n\n  var tabMap = {\n    bilan:    {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp',     drill:false},\n    kcal:     {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp',      drill:false},\n    depense:  {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp',   drill:true},\n    strategie:{src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp', drill:false}\n  };\n  var subMap = {\n    BMR:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',\n    NEAT: 'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',\n    EAT:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',\n    TEF:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'\n  };\n  var currentTab = 'depense';\n\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 'block' : 'none';\n      phoneBack.classList.remove('on');\n    }, 150);\n    setActive(tab);\n  }\n  function showSub(sub){\n    var src = subMap[sub]; if(!src) return;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg sub-' + sub;\n      phoneImg.style.opacity = 1;\n      zones.style.display = 'none';\n      phoneBack.classList.add('on');\n    }, 150);\n  }\n\n  var hintD = document.getElementById('tapHintDesktop');\n  var hintM = document.getElementById('tapHintMobile');\n  function hideHints(){\n    if (hintD) hintD.classList.add('hidden');\n    if (hintM) hintM.classList.add('hidden');\n  }\n\n  topTabs.forEach(function(b){ b.addEventListener('click', function(){ hideHints(); showTab(b.dataset.tab); }); });\n  navTaps.forEach(function(b){ b.addEventListener('click', function(){ hideHints(); showTab(b.dataset.tab); }); });\n  zones.querySelectorAll('.z').forEach(function(z){\n    z.addEventListener('click', function(){ hideHints(); showSub(z.dataset.sub); });\n    z.addEventListener('keydown', function(e){\n      if (e.key==='Enter' || e.key===' ') { e.preventDefault(); hideHints(); showSub(z.dataset.sub); }\n    });\n  });\n  phoneBack.addEventListener('click', function(){ hideHints(); showTab(currentTab); });\n})();<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Repartition des macros : ESTIMATION PEDAGOGIQUE. Ordre P -> G -> L.\n  \/\/ Depense : memes formules que le calculateur TDEE live (BMR 370+21.6xFFM,\n  \/\/ NEAT = BMR x pas\/48000, TEF = X\/9). Sources : Helms 2014 (24864135,\n  \/\/ lipides 20-30% kcal), Morton 2018 (28698222), Kerksick 2018 (30068354).\n  \/\/ ============================================================\n  var LEAN_LANG = (((document.documentElement && document.documentElement.lang)||'').toLowerCase().indexOf('en')===0 || location.pathname.indexOf('\/en\/')===0) ? '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 h = parseFloat(byId('cHeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var steps = parseFloat(byId('cSteps').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('stepsVal').textContent = fmt(steps) + T(' pas', ' steps');\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 : objectif \u00e0 80\\u202F% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.','Cutting: target at 80% of your non-exercise expenditure, protein at the top of the range.')\n      : (goal === 'maintain'\n        ? T('En maintien : objectif \u00e9gal \u00e0 ta d\u00e9pense hors sport, s\u00e9ances en plus les jours d\\u2019entra\u00eenement.','Maintenance: target equals your non-exercise expenditure, sessions added on training days.')\n        : T('En prise : surplus mod\u00e9r\u00e9 de 10\\u202F%, l\\u2019essentiel du suppl\u00e9ment part dans les glucides.','Bulking: a moderate 10% surplus, most of the extra goes into carbs.'));\n    if (!w || !h) return;\n    var ffm = w * (1 - bf \/ 100);\n    var bmr = 370 + 21.6 * ffm;\n    var neat = bmr * steps \/ 48000;\n    var x = bmr + neat;\n    var tef = x \/ 9;\n    var tdee = x + tef;\n    var factor = (goal === 'cut') ? 0.80 : (goal === 'maintain' ? 1.0 : 1.10);\n    var kcal = tdee * factor;\n    \/\/ P -> G -> L : proteines d abord (milieu de fourchette du calculateur proteines)\n    var pk = (goal === 'cut') ? 2.7 : (goal === 'maintain' ? 2.0 : 1.9);\n    var P = Math.round(ffm * pk);\n    var L = Math.round(kcal * 0.25 \/ 9);\n    var G = Math.round((kcal - P * 4 - L * 9) \/ 4);\n    if (G < 0) G = 0;\n    byId('rKcal').textContent = fmt(Math.round(kcal));\n    byId('kcalBar').style.width = clamp(kcal \/ 3200 * 100, 8, 100) + '%';\n    var pill = byId('kcalPill');\n    pill.className = 'neat-pill ok';\n    pill.textContent = (goal === 'cut') ? T('Objectif s\u00e8che','Cutting target') : (goal === 'maintain' ? T('Objectif maintien','Maintenance target') : T('Objectif prise de muscle','Muscle gain target'));\n    byId('rP').textContent = fmt(P);\n    byId('rP4').textContent = fmt(P * 4);\n    byId('rG').textContent = fmt(G);\n    byId('rG4').textContent = fmt(G * 4);\n    byId('rL').textContent = fmt(L);\n    byId('rL9').textContent = fmt(L * 9);\n    byId('shareBar').style.width = '25%';\n    byId('dPkg').textContent = (P \/ w).toFixed(1).replace('.', ',');\n    byId('dGkg').textContent = (G \/ w).toFixed(1).replace('.', ',');\n    byId('dLkg').textContent = (L \/ w).toFixed(1).replace('.', ',');\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les glucides restants sont ton budget de performance','Cutting: the remaining carbs are your performance budget');\n      body.textContent = T('Prot\u00e9ines et lipides sont sanctuaris\u00e9s ; les glucides encaissent le d\u00e9ficit. Place-les autour de tes s\u00e9ances (avant et apr\u00e8s), et les jours d\\u2019entra\u00eenement dur, ajoute tes calories de s\u00e9ance en glucides plut\u00f4t que de creuser le d\u00e9ficit. Si les glucides descendent sous ~1 g\/kg, ton d\u00e9ficit est probablement trop agressif : remonte l\\u2019objectif d\\u2019un cran.','Protein and fat are protected; carbs absorb the deficit. Place them around your sessions (before and after), and on hard training days, add your session calories as carbs rather than deepening the deficit. If carbs drop below ~1 g\/kg, your deficit is probably too aggressive: ease the target up a notch.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9partition qui se tient toute seule','Maintenance: the split that holds by itself');\n      body.textContent = T('\u00c0 ce niveau, ta r\u00e9partition est confortable : une source de prot\u00e9ines par repas, des lipides sans les traquer, et des glucides qui suivent ta faim et ton entra\u00eenement. Le vrai enjeu est la r\u00e9gularit\u00e9 du week-end, o\u00f9 les macros d\u00e9rivent sans qu\\u2019on le voie. Un tracking l\u00e9ger suffit \u00e0 garder le cap.','At this level, your split is comfortable: a protein source per meal, fats without hunting them, and carbs following your hunger and training. The real stake is weekend consistency, when macros drift unseen. Light tracking is enough to stay on course.');\n    } else {\n      title.textContent = T('En prise : le surplus va dans les glucides, pas dans le gras alimentaire','Bulking: the surplus goes into carbs, not dietary fat');\n      body.textContent = T('Ton surplus de 10\\u202F% est volontairement mod\u00e9r\u00e9 : au-del\u00e0, on stocke plus de gras sans construire plus de muscle. Les prot\u00e9ines n\\u2019ont pas besoin de monter (Morton 2018) : le suppl\u00e9ment part dans les glucides autour des s\u00e9ances, o\u00f9 il sert ta progression. Re-mesure ton bodyfat toutes les 4 semaines pour v\u00e9rifier que la prise reste propre.','Your 10% surplus is deliberately moderate: beyond that, you store more fat without building more muscle. Protein does not need to rise (Morton 2018): the extra goes into carbs around your sessions, where it serves your progression. Re-measure your body fat every 4 weeks to check the gain stays clean.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, garde les prot\u00e9ines en haut de fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, keep protein at the top of the range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cHeight','cBodyfat','cSteps'].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-proteines\/\" 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 prot\u00e9ines (sur masse maigre) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Le d\u00e9tail de la premi\u00e8re brique : fourchettes, r\u00e9partition par repas, \u00e9quivalents.<\/span><\/a><\/li>\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 ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. Sourc\u00e9 et gratuit.<\/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-1965","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 macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - 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-macros\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean\" \/>\n<meta property=\"og:description\" content=\"Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. Sourc\u00e9 et gratuit.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lean-app.com\/pt\/calculateur-macros\/\" \/>\n<meta property=\"og:site_name\" content=\"Lean\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\" \/>\n<meta property=\"article:published_time\" content=\"2026-08-25T13:40:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-25T13:40:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" \/>\n<meta name=\"author\" content=\"L&#039;\u00e9quipe Lean\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L&#039;\u00e9quipe Lean\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/\"},\"author\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"headline\":\"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides\",\"datePublished\":\"2026-08-25T13:40:25+00:00\",\"dateModified\":\"2026-08-25T13:40:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/\"},\"wordCount\":3210,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"articleSection\":[\"Comparateurs\"],\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/lean-app.com\/calculateur-macros\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/\",\"url\":\"https:\/\/lean-app.com\/calculateur-macros\/\",\"name\":\"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"datePublished\":\"2026-08-25T13:40:25+00:00\",\"dateModified\":\"2026-08-25T13:40:27+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#breadcrumb\"},\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/lean-app.com\/calculateur-macros\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage\",\"url\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"contentUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/lean-app.com\/calculateur-macros\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/lean-app.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/lean-app.com\/#website\",\"url\":\"https:\/\/lean-app.com\/\",\"name\":\"Lean\",\"description\":\"T\u00e9l\u00e9charge, essaye GRATUITEMENT l&#039;application et prends en main ton corps \u00c0 VIE.\",\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/lean-app.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pt-BR\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/lean-app.com\/#organization\",\"name\":\"Lean\",\"url\":\"https:\/\/lean-app.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\/\/lean-app.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png\",\"contentUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png\",\"width\":1672,\"height\":1484,\"caption\":\"Lean\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lean-app.com\/pt\/calculateur-macros\/","og_locale":"pt_BR","og_type":"article","og_title":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean","og_description":"Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. Sourc\u00e9 et gratuit.","og_url":"https:\/\/lean-app.com\/pt\/calculateur-macros\/","og_site_name":"Lean","article_publisher":"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr","article_published_time":"2026-08-25T13:40:25+00:00","article_modified_time":"2026-08-25T13:40:27+00:00","og_image":[{"url":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","type":"","width":"","height":""}],"author":"L'\u00e9quipe Lean","twitter_card":"summary_large_image","twitter_misc":{"Written by":"L'\u00e9quipe Lean","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/lean-app.com\/calculateur-macros\/#article","isPartOf":{"@id":"https:\/\/lean-app.com\/calculateur-macros\/"},"author":{"@id":"https:\/\/lean-app.com\/#organization"},"headline":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides","datePublished":"2026-08-25T13:40:25+00:00","dateModified":"2026-08-25T13:40:27+00:00","mainEntityOfPage":{"@id":"https:\/\/lean-app.com\/calculateur-macros\/"},"wordCount":3210,"commentCount":0,"publisher":{"@id":"https:\/\/lean-app.com\/#organization"},"image":{"@id":"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage"},"thumbnailUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","articleSection":["Comparateurs"],"inLanguage":"pt-BR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/lean-app.com\/calculateur-macros\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/lean-app.com\/calculateur-macros\/","url":"https:\/\/lean-app.com\/calculateur-macros\/","name":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean","isPartOf":{"@id":"https:\/\/lean-app.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage"},"image":{"@id":"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage"},"thumbnailUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","datePublished":"2026-08-25T13:40:25+00:00","dateModified":"2026-08-25T13:40:27+00:00","breadcrumb":{"@id":"https:\/\/lean-app.com\/calculateur-macros\/#breadcrumb"},"inLanguage":"pt-BR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/lean-app.com\/calculateur-macros\/"]}]},{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/lean-app.com\/calculateur-macros\/#primaryimage","url":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","contentUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp"},{"@type":"BreadcrumbList","@id":"https:\/\/lean-app.com\/calculateur-macros\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/lean-app.com\/"},{"@type":"ListItem","position":2,"name":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides"}]},{"@type":"WebSite","@id":"https:\/\/lean-app.com\/#website","url":"https:\/\/lean-app.com\/","name":"Lean","description":"Baixe, teste o aplicativo GRATUITAMENTE e assuma o controle do seu corpo PARA SEMPRE.","publisher":{"@id":"https:\/\/lean-app.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/lean-app.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-BR"},{"@type":"Organization","@id":"https:\/\/lean-app.com\/#organization","name":"Lean","url":"https:\/\/lean-app.com\/","logo":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/lean-app.com\/#\/schema\/logo\/image\/","url":"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png","contentUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png","width":1672,"height":1484,"caption":"Lean"},"image":{"@id":"https:\/\/lean-app.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr"]}]}},"_links":{"self":[{"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/posts\/1965","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/comments?post=1965"}],"version-history":[{"count":0,"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/posts\/1965\/revisions"}],"wp:attachment":[{"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/media?parent=1965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/categories?post=1965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lean-app.com\/pt\/wp-json\/wp\/v2\/tags?post=1965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}