{"id":1965,"date":"2026-08-25T13:40:25","date_gmt":"2026-08-25T13:40:25","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-macros\/"},"modified":"2026-09-05T10:38:59","modified_gmt":"2026-09-05T10:38:59","slug":"calculateur-macros","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/calculateur-macros\/","title":{"rendered":"Calculadora de macros: sua distribui\u00e7\u00e3o de prote\u00ednas, carboidratos e gorduras"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-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; Calculadora de macros<\/div>\n  <div class=\"eyebrow\">Calculadora &middot; Macros &amp; distribui\u00e7\u00e3o<\/div>\n  <h1 id=\"title\">Calculadora de macros: prote\u00ednas, carboidratos, gorduras\n    <span class=\"alt\">na ordem certa, sobre suas medidas reais<\/span>\n  <\/h1>\n  <p class=\"dek\">Os percentuais fixos tipo &laquo;40\/40\/20&raquo; t\u00eam um defeito oculto: distribuem calorias que nem conhecem. O bom m\u00e9todo tem uma ordem: primeiro suas prote\u00ednas (sobre sua massa magra), depois suas gorduras (o piso hormonal), e os carboidratos pegam o resto do SEU gasto real, calculado a partir das suas medidas e dos seus passos. \u00c9 o que esta calculadora faz, fontes inclu\u00eddas.<\/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; 8&nbsp;min de leitura &middot; Atualizado em 27 de agosto de 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      As distribui\u00e7\u00f5es gen\u00e9ricas tipo &laquo;40\/40\/20&raquo; aplicam percentuais arbitr\u00e1rios a um total estimado no olho. \u00c9 exatamente o que o Lean rejeita: seu gasto \u00e9 calculado a partir das suas medidas (gordura corporal, passos reais), e seus macros s\u00e3o contados a cada refei\u00e7\u00e3o registrada. Esta p\u00e1gina aplica a mesma l\u00f3gica: primeiro seu gasto, depois seus gramas, na ordem que importa.\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=\"Vis\u00e3o geral do app Lean com detalhamento do TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Voltar\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Vis\u00e3o geral Lean, aba Gasto\"><\/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=\"Detalhe BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalhe NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalhe EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalhe TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Aba Balan\u00e7o\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Aba Calorias\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Aba Gasto\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Aba Estrat\u00e9gia\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navegar no 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\">Resposta r\u00e1pida<\/div>\n    <p>O m\u00e9todo em tr\u00eas tempos, o das refer\u00eancias da \u00e1rea (Helms 2014, Kerksick 2018): as <b>prote\u00ednas<\/b> primeiro, sobre sua massa magra; as <b>gorduras<\/b> depois, como piso (20 a 30&nbsp;% das suas calorias, sustentam seus horm\u00f4nios); os <b>carboidratos<\/b> por \u00faltimo, pegando todas as calorias restantes para alimentar seu treino. Para um homem de 75&nbsp;kg com 15&nbsp;% de gordura em cutting, isso d\u00e1 cerca de <b>172&nbsp;g de prote\u00ednas, 168&nbsp;g de carboidratos e 50&nbsp;g de gorduras<\/b>. Calcule sua distribui\u00e7\u00e3o exata abaixo.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculadora<\/span>Calcule sua distribui\u00e7\u00e3o de macros em gramas<\/h2>\n<p>Suas medidas, seus passos, seu objetivo: a calculadora reconstr\u00f3i seu gasto sem esporte (BMR sobre massa magra + NEAT dos seus passos + TEF, as mesmas f\u00f3rmulas da nossa <a href=\"https:\/\/lean-app.com\/pt\/calculateur-tdee\/\">calculadora TDEE<\/a>), aplica seu objetivo, e distribui na ordem: prote\u00ednas sobre sua massa magra, gorduras a 25&nbsp;% das calorias, carboidratos com o resto. Seus treinos (EAT) se somam por cima: nos dias de treino, os carboidratos sobem. Gordura corporal desconhecida? Passe pela nossa <a href=\"https:\/\/lean-app.com\/pt\/calculateur-masse-grasse\/\">calculadora de gordura corporal<\/a>.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Suas medidas<\/h3>\n    <div class=\"calc-row\">\n      <label>Sexo<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Homem<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Mulher<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Idade (anos)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Peso (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\">Altura (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"140\" max=\"220\" value=\"178\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Gordura corporal<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\">N\u00e3o conhece sua gordura corporal?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Faixas habituais para um homem: 10 a 25&nbsp;%. Me\u00e7a com nossa calculadora de gordura corporal (fita) ou a foto do BodyScan.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cSteps\">Passos di\u00e1rios (m\u00e9dia de 7 dias)<span class=\"steps-out\" id=\"stepsVal\">8&#8239;000 passos<\/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\">Sua m\u00e9dia real est\u00e1 no app Sa\u00fade ou no Google Fit. \u00c9 ela que calibra seus carboidratos, n\u00e3o uma caixinha marcada.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Seu objetivo<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Cutting<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Manuten\u00e7\u00e3o<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Ganho muscular<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">Cutting: alvo a 80&nbsp;% do seu gasto sem esporte, prote\u00ednas no topo da faixa.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Seu alvo cal\u00f3rico (sem treinos)<\/div>\n      <div class=\"val\"><span id=\"rKcal\">1&#8239;812<\/span><span class=\"unit\">kcal\/dia<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"kcalBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"kcalPill\">Objetivo cutting<\/span>\n      <div class=\"note\">Gasto sem esporte reconstru\u00eddo a partir das suas medidas (BMR massa magra + NEAT de passos + TEF), depois objetivo aplicado. Seus treinos se somam por cima: coma seus carboidratos de treino como extra nesses dias.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Prote\u00ednas<\/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; sobre sua massa magra<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Carboidratos<\/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; a vari\u00e1vel de ajuste<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">Gorduras<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p><b id=\"rL\">50<\/b>&nbsp;g por dia (<b id=\"rL9\">453<\/b>&nbsp;kcal, 9&nbsp;kcal\/g), ou seja, 25&nbsp;% das suas calorias: o piso que sustenta seus horm\u00f4nios (faixa saud\u00e1vel: 20 a 30&nbsp;%, Helms 2014). Abaixo de 20&nbsp;% de forma duradoura, j\u00e1 n\u00e3o \u00e9 disciplina, \u00e9 um risco.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      Em g\/kg de peso: <b id=\"dPkg\">2,3<\/b> de prote\u00ednas, <b id=\"dGkg\">2,2<\/b> de carboidratos, <b id=\"dLkg\">0,7<\/b> de gorduras. Nos dias de treino, adicione suas calorias de treino <b>como carboidratos:<\/b> s\u00e3o eles que enchem o tanque.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Recomenda\u00e7\u00e3o<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Estimativa pedag\u00f3gica baseada nas recomenda\u00e7\u00f5es publicadas (Helms 2014; Morton 2018; Kerksick 2018). Esta calculadora n\u00e3o \u00e9 uma ferramenta de diagn\u00f3stico e n\u00e3o substitui a orienta\u00e7\u00e3o m\u00e9dica.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Esta calculadora d\u00e1 sua distribui\u00e7\u00e3o com f\u00f3rmulas transparentes. <b>O Lean vai mais longe:<\/b> seus tr\u00eas contadores de macros se enchem em tempo real a cada alimento registrado, seu gasto se move com seus passos, e seu alvo do dia se ajusta continuamente. <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\">Acompanhe seus macros no 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=\"Fechar\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">N\u00e3o conhece sua gordura corporal?<\/div>\n    <p class=\"bf-text\">O BodyScan IA do Lean mede em 5&nbsp;segundos com uma simples foto: gordura corporal, massa magra e massa gorda, direto do seu celular.<\/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\">Duas op\u00e7\u00f5es: nossa <a href=\"https:\/\/lean-app.com\/pt\/calculateur-masse-grasse\/\">calculadora com fita m\u00e9trica<\/a> (2 minutos, gr\u00e1tis), ou a foto do BodyScan acima. Enquanto isso, deixe o cursor num valor aproximado: melhor uma gordura corporal aproximada que uma distribui\u00e7\u00e3o no olho.<\/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; A ci\u00eancia<\/span>Por que a ordem dos macros importa mais que seus percentuais<\/h2>\n\n<div class=\"statement\"><p>Um macro se fixa, um macro se protege, um macro se ajusta. <span class=\"accent\">Nessa ordem.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1\u00ba<span>prote\u00ednas<\/span><\/div><div class=\"kl\">fixadas sobre sua massa magra: protegem o m\u00fasculo, seja qual for o objetivo (Morton 2018, Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>% kcal<\/span><\/div><div class=\"kl\">o piso de gorduras que sustenta a produ\u00e7\u00e3o hormonal, n\u00e3o quebrar no cutting (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">o resto<span>carboidratos<\/span><\/div><div class=\"kl\">a vari\u00e1vel de ajuste: seguem seu gasto real e alimentam seus treinos (Kerksick 2018)<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>As distribui\u00e7\u00f5es em percentuais fixos, o famoso &laquo;40\/40\/20&raquo;, t\u00eam dois defeitos estruturais. Primeiro, aplicam-se a um total cal\u00f3rico que n\u00e3o calculam: 40&nbsp;% de um gasto errado continua errado. Segundo, tratam os tr\u00eas macros como intercambi\u00e1veis, quando n\u00e3o t\u00eam nem o mesmo papel nem a mesma urg\u00eancia.<\/p>\n<p>A hierarquia com consenso entre as refer\u00eancias da \u00e1rea (Helms 2014 para a prepara\u00e7\u00e3o, Kerksick 2018 para a revis\u00e3o ISSN) tem tr\u00eas tempos. <b>As prote\u00ednas primeiro:<\/b> fixam-se em gramas sobre sua massa magra, n\u00e3o em percentual, porque seu papel (construir e proteger o m\u00fasculo) n\u00e3o depende do seu total cal\u00f3rico. <b>As gorduras depois:<\/b> sustentam sua produ\u00e7\u00e3o hormonal; abaixo de 20&nbsp;% das calorias de forma duradoura se brinca com fogo, da\u00ed um piso de 20-30&nbsp;%. <b>Os carboidratos por \u00faltimo:<\/b> tudo o que sobra. N\u00e3o s\u00e3o &laquo;sobras&raquo; no sentido pejorativo: s\u00e3o o combust\u00edvel dos seus treinos, e justamente porque s\u00e3o a vari\u00e1vel de ajuste absorvem o d\u00e9ficit no cutting e o excedente no bulking.<\/p>\n<p>Esta calculadora adiciona o bloco que falta em todo lugar: o total cal\u00f3rico de partida \u00e9 reconstru\u00eddo sobre <b>suas medidas<\/b> (BMR sobre massa magra, NEAT sobre seus passos reais, TEF), n\u00e3o sobre uma caixinha de atividade marcada num dia de otimismo. As mesmas f\u00f3rmulas da nossa <a href=\"https:\/\/lean-app.com\/pt\/calculateur-tdee\/\">calculadora TDEE<\/a>, a coer\u00eancia \u00e9 verific\u00e1vel de uma p\u00e1gina a outra.<\/p>\n<p>Onde isso entra na equa\u00e7\u00e3o? Os macros que voc\u00ea come determinam tamb\u00e9m o <a href=\"https:\/\/lean-app.com\/pt\/effet-thermique-des-aliments\/\">TEF<\/a> (4\u00ba bloco de TDEE = BMR + NEAT + EAT + TEF): as prote\u00ednas queimam 20 a 30&nbsp;% de suas calorias na digest\u00e3o, os carboidratos 5 a 10&nbsp;%, as gorduras quase nada. Uma distribui\u00e7\u00e3o rica em prote\u00edna eleva ligeiramente seu gasto, e o Lean conta esse efeito sobre seus macros realmente registrados.<\/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\">Seus 3 contadores, ao vivo<\/b>Prote\u00ednas, carboidratos, gorduras: cada alimento registrado enche os contadores no app.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Um \u00faltimo ponto de honestidade: a precis\u00e3o da sua distribui\u00e7\u00e3o depende da precis\u00e3o do seu gasto, ou seja, da sua gordura corporal e dos seus passos. \u00c9 uma estimativa de partida s\u00f3lida, a ajustar sobre seus resultados reais com as semanas: o n\u00famero perfeito n\u00e3o existe, a trajet\u00f3ria medida sim.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Os dois blocos anteriores: sua <a href=\"https:\/\/lean-app.com\/pt\/calculateur-masse-grasse\/\">gordura corporal com fita<\/a> e suas <a href=\"https:\/\/lean-app.com\/pt\/calculateur-proteines\/\">prote\u00ednas sobre massa magra<\/a>. Todas as ferramentas est\u00e3o no <a href=\"https:\/\/lean-app.com\/pt\/calculateurs\/\">hub de calculadoras<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tr\u00eas perfis calculados<\/span>Os mesmos corpos, da gordura corporal aos macros<\/h2>\n<p>Os perfis das nossas calculadoras <a href=\"https:\/\/lean-app.com\/pt\/calculateur-masse-grasse\/\">gordura corporal<\/a> e <a href=\"https:\/\/lean-app.com\/pt\/calculateur-proteines\/\">prote\u00ednas<\/a>, levados at\u00e9 o fim: sua distribui\u00e7\u00e3o completa. Reproduza cada n\u00famero inserindo os mesmos par\u00e2metros acima.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Ela faz um cutting limpo<\/h4>\n    <div class=\"meta\">Mulher &middot; 31 anos &middot; 64&nbsp;kg &middot; 1,66&nbsp;m &middot; gordura 27&nbsp;% &middot; 6&#8239;000 passos &middot; cutting<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Alvo kcal (sem treinos)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;379 kcal\/dia<\/span><\/div>\n      <div class=\"rw lean\"><span>Prote\u00ednas<\/span><span class=\"v\">&asymp;&nbsp;126 g<\/span><\/div>\n      <div class=\"rw\"><span>Carboidratos<\/span><span class=\"v\">&asymp;&nbsp;133 g<\/span><\/div>\n      <div class=\"rw\"><span>Gorduras<\/span><span class=\"v\">&asymp;&nbsp;38 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Prote\u00ednas altas para 46,7&nbsp;kg de massa magra: o cutting protege o m\u00fasculo dela. <b style=\"color:var(--pink)\">Nos dias de treino, os carboidratos dela sobem, n\u00e3o o d\u00e9ficit.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>O atleta definido em cutting<\/h4>\n    <div class=\"meta\">Homem &middot; 29 anos &middot; 75&nbsp;kg &middot; 1,78&nbsp;m &middot; gordura 12,5&nbsp;% &middot; 8&#8239;000 passos &middot; cutting<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Alvo kcal (sem treinos)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;854 kcal\/dia<\/span><\/div>\n      <div class=\"rw lean\"><span>Prote\u00ednas<\/span><span class=\"v\">&asymp;&nbsp;177 g<\/span><\/div>\n      <div class=\"rw\"><span>Carboidratos<\/span><span class=\"v\">&asymp;&nbsp;172 g<\/span><\/div>\n      <div class=\"rw\"><span>Gorduras<\/span><span class=\"v\">&asymp;&nbsp;51 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Carboidratos ajustados no dia a dia: o sinal de um cutting avan\u00e7ado bem calibrado. <b style=\"color:var(--pink)\">Sua margem est\u00e1 nos passos: 2&#8239;000 a mais &asymp; 65 kcal de alvo, cerca de ~16 g de carboidratos ganhos.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Ele constr\u00f3i limpo<\/h4>\n    <div class=\"meta\">Homem &middot; 42 anos &middot; 92&nbsp;kg &middot; 1,80&nbsp;m &middot; gordura 26,5&nbsp;% &middot; 10&#8239;000 passos &middot; bulking<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Alvo kcal (sem treinos)<\/span><span class=\"v\">&asymp;&nbsp;2&#8239;704 kcal\/dia<\/span><\/div>\n      <div class=\"rw lean\"><span>Prote\u00ednas<\/span><span class=\"v\">&asymp;&nbsp;128 g<\/span><\/div>\n      <div class=\"rw\"><span>Carboidratos<\/span><span class=\"v\">&asymp;&nbsp;379 g<\/span><\/div>\n      <div class=\"rw\"><span>Gorduras<\/span><span class=\"v\">&asymp;&nbsp;75 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Excedente moderado de 10&nbsp;%, tudo nos carboidratos: o bulking continua limpo. <b style=\"color:var(--pink)\">Gordura corporal remedida a cada 4 semanas para verificar.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Na pr\u00e1tica<\/span>Viver com seus macros sem transform\u00e1-los em religi\u00e3o<\/h2>\n\n<div class=\"body\">\n<p>Uma distribui\u00e7\u00e3o s\u00f3 \u00e9 \u00fatil se aguenta a vida real. As quatro regras que evitam 90&nbsp;% dos abandonos:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. As prote\u00ednas como prioridade absoluta<\/h4>\n    <div class=\"meta\">O \u00fanico macro a acertar no grama<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Alcance suas prote\u00ednas todo dia, mesmo quando o resto sai do controle: uma fonte em cada refei\u00e7\u00e3o. Carboidratos e gorduras toleram o aproximado di\u00e1rio, o m\u00fasculo n\u00e3o.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Os carboidratos em torno dos treinos<\/h4>\n    <div class=\"meta\">O macro certo na hora certa<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Coloque o grosso dos seus carboidratos antes e depois do treino: desempenho na sess\u00e3o, recupera\u00e7\u00e3o depois. Nos dias de descanso, descem naturalmente.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. As gorduras sem persegui-las<\/h4>\n    <div class=\"meta\">O piso se enche sozinho<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">\u00d3leo de cozinha, ovos, peixe gordo, oleaginosas: o piso de 20-25&nbsp;% se enche sem esfor\u00e7o numa alimenta\u00e7\u00e3o normal. S\u00f3 vigie que n\u00e3o desabe num cutting agressivo.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. A precis\u00e3o na tend\u00eancia, n\u00e3o no dia<\/h4>\n    <div class=\"meta\">A m\u00e9dia semanal faz o resultado<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Um dia a &plusmn;20&nbsp;g n\u00e3o muda nada; uma semana sistematicamente fora, sim. Olhe sua m\u00e9dia de 7 dias, e ajuste em pequenos passos 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\">O balan\u00e7o num relance<\/b>Balan\u00e7o cal\u00f3rico e macros do dia: a tend\u00eancia se l\u00ea, n\u00e3o se adivinha.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Um lembrete \u00fatil do nosso <a href=\"https:\/\/lean-app.com\/pt\/etude-base-donnees-calories\/\">estudo do banco de dados:<\/a> mais de uma ficha em cinco \u00e9 incoerente nas barras de prote\u00edna. Ap\u00f3s um escaneamento, verifique se os macros batem com as calorias.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mito vs realidade<\/span>O &laquo;40\/40\/20&raquo; e o medo dos carboidratos<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">0<span>estudo<\/span><\/div><div class=\"kl\">sustenta o &laquo;40\/40\/20&raquo; universal: \u00e9 uma comodidade de coach, n\u00e3o uma recomenda\u00e7\u00e3o cient\u00edfica<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">&asymp;<span>a kcal iguais<\/span><\/div><div class=\"kl\">a calorias e prote\u00ednas iguais, a parte carboidratos\/gorduras muda pouco a perda de gordura: o d\u00e9ficit decide (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 para prote\u00ednas e carboidratos, 9 para as gorduras: a aritm\u00e9tica que torna os percentuais enganosos<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">O mito<\/div>\n    <h4>&laquo;Existe uma distribui\u00e7\u00e3o m\u00e1gica, e os carboidratos engordam&raquo;<\/h4>\n    <p>O &laquo;40\/40\/20&raquo; (ou sua variante low carb da temporada) promete uma distribui\u00e7\u00e3o universal. Mas um percentual n\u00e3o significa nada sem o total: 40&nbsp;% de prote\u00ednas para uma pessoa de 55&nbsp;kg em manuten\u00e7\u00e3o e para um homem de 100&nbsp;kg em cutting s\u00e3o duas realidades sem rela\u00e7\u00e3o. Quanto aos carboidratos que &laquo;engordam&raquo;: a calorias e prote\u00ednas iguais, os estudos comparativos n\u00e3o mostram nenhuma vantagem low carb sistem\u00e1tica para a perda de gordura (revis\u00e3o ISSN, Kerksick 2018). O d\u00e9ficit conduz a perda, n\u00e3o a guerra contra um macro.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">A realidade medida<\/div>\n    <h4>Gramas hierarquizados sobre o SEU gasto<\/h4>\n    <p>A sequ\u00eancia que se sustenta: um total cal\u00f3rico reconstru\u00eddo sobre suas medidas, prote\u00ednas fixadas sobre sua massa magra, um piso de gorduras para os horm\u00f4nios, e carboidratos com o resto, colocados em torno dos seus treinos. Sua distribui\u00e7\u00e3o muda quando seu corpo ou seu objetivo mudam, n\u00e3o quando a moda muda.<\/p>\n    <p>A op\u00e7\u00e3o low carb continua dispon\u00edvel como prefer\u00eancia pessoal (saciedade, conforto digestivo): enquanto prote\u00ednas e calorias estiverem no lugar, \u00e9 quest\u00e3o de gosto, n\u00e3o de fisiologia. Esta calculadora d\u00e1 a vers\u00e3o equilibrada; desloque carboidratos para gorduras se voc\u00ea sustenta melhor assim.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>A consequ\u00eancia pr\u00e1tica: escolha a distribui\u00e7\u00e3o que voc\u00ea consegue sustentar por 12 semanas, n\u00e3o 12 dias. A ader\u00eancia ganha da otimiza\u00e7\u00e3o, que \u00e9 justamente o primeiro andar da Pir\u00e2mide de Progress\u00e3o no app: ader\u00eancia &gt; alvo cal\u00f3rico &gt; o resto.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Para situar seus macros no seu gasto completo: a <a href=\"https:\/\/lean-app.com\/pt\/calculateur-tdee\/\">calculadora TDEE<\/a> e o guia <a href=\"https:\/\/lean-app.com\/pt\/calculer-vraie-depense-calorique\/\">calcular seu gasto cal\u00f3rico real<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Tudo o que voc\u00ea se pergunta sobre os macros<\/h2>\n<details class=\"faq\"><summary>Como calcular seus macros?<\/summary><div class=\"faq-body\"><p>Na ordem: calcule primeiro seu gasto a partir das suas medidas (massa magra, passos reais), aplique seu objetivo (d\u00e9ficit, manuten\u00e7\u00e3o ou excedente), depois distribua: prote\u00ednas em gramas sobre sua massa magra, gorduras a 20-30&nbsp;% das calorias, e os carboidratos pegam tudo o que sobra. \u00c9 exatamente o que a calculadora desta p\u00e1gina faz, com as f\u00f3rmulas \u00e0 vista.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>O que \u00e9 uma boa distribui\u00e7\u00e3o de macros para o cutting?<\/summary><div class=\"faq-body\"><p>N\u00e3o h\u00e1 percentual m\u00e1gico: no cutting, as prote\u00ednas sobem (2,3 a 3,1 g por quilo de massa magra, Helms 2014), as gorduras mant\u00eam seu piso de 20-25&nbsp;% das calorias, e os carboidratos absorvem o d\u00e9ficit. Se seus carboidratos caem abaixo de ~1 g\/kg, seu d\u00e9ficit provavelmente est\u00e1 agressivo demais: suba o alvo em vez de quebrar sua distribui\u00e7\u00e3o.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>O 40\/40\/20 \u00e9 v\u00e1lido?<\/summary><div class=\"faq-body\"><p>\u00c9 uma comodidade mnem\u00f4nica, n\u00e3o uma recomenda\u00e7\u00e3o cient\u00edfica. Dois problemas: os percentuais n\u00e3o significam nada sem o total cal\u00f3rico, e desconectam as prote\u00ednas da massa magra que devem alimentar. Dito isso, para alguns perfis o 40\/40\/20 cai por acaso perto da resposta certa: esta calculadora diz se \u00e9 o seu caso.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Os carboidratos engordam?<\/summary><div class=\"faq-body\"><p>N\u00e3o: o excedente cal\u00f3rico engorda, seja qual for o macro que o carrega. A calorias e prote\u00ednas iguais, as compara\u00e7\u00f5es low carb vs high carb n\u00e3o mostram diferen\u00e7as sistem\u00e1ticas na perda de gordura (Kerksick 2018). Os carboidratos t\u00eam at\u00e9 um papel-chave no treino: desempenho, recupera\u00e7\u00e3o, e manter a intensidade em d\u00e9ficit.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Alguns dias deveriam ter mais carboidratos?<\/summary><div class=\"faq-body\"><p>A vers\u00e3o simples e robusta: adicione suas calorias de treino como carboidratos nos dias de treino, e fique na sua base nos dias de descanso. O &laquo;ciclo&raquo; mais sofisticado (dias altos\/baixos planejados) pode ajudar a ader\u00eancia de alguns, mas n\u00e3o cria m\u00e1gica metab\u00f3lica: o total semanal continua sendo o juiz.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Quantas gorduras no m\u00ednimo por dia?<\/summary><div class=\"faq-body\"><p>A refer\u00eancia pr\u00e1tica: n\u00e3o fique de forma duradoura abaixo de 20&nbsp;% das suas calorias (Helms 2014), ou seja, cerca de 0,5 a 0,6 g por quilo de peso para a maioria dos perfis. As gorduras sustentam a produ\u00e7\u00e3o hormonal e a absor\u00e7\u00e3o das vitaminas lipossol\u00faveis: s\u00e3o um piso de sa\u00fade, n\u00e3o uma vari\u00e1vel de otimiza\u00e7\u00e3o.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Por que meus treinos n\u00e3o est\u00e3o no c\u00e1lculo?<\/summary><div class=\"faq-body\"><p>Porque variam demais de um dia para o outro para viver numa m\u00e9dia. A calculadora d\u00e1 sua base sem esporte (BMR + NEAT + TEF); seus treinos (EAT) se somam por cima, como carboidratos, nos dias em que existem. \u00c9 mais preciso que um multiplicador que achata sua semana, e \u00e9 exatamente como o app conta: cada treino trackeado se soma ao dia em que existe.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Preciso pesar todos os meus alimentos?<\/summary><div class=\"faq-body\"><p>No come\u00e7o, pesar as fontes principais (carboidratos, carnes, gorduras) por 2-3 semanas calibra seu olho: depois, o escaneamento e as estimativas cobrem a maioria das refei\u00e7\u00f5es, com uma pesagem de recalibra\u00e7\u00e3o ocasional. A precis\u00e3o no grama s\u00f3 \u00e9 necess\u00e1ria nas prote\u00ednas e no fim de um cutting.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Meus macros mudam se meu peso muda?<\/summary><div class=\"faq-body\"><p>Sim, duplamente: seu peso e sua composi\u00e7\u00e3o se movem (logo massa magra e prote\u00ednas), e seu gasto se move com eles (logo calorias e carboidratos). Recalcule a cada 3-4 semanas, ou deixe o app fazer continuamente: \u00e9 um dos pap\u00e9is dele, BMR recalculado sobre gordura corporal medida e alvo ajustado diariamente.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Esta calculadora d\u00e1 uma prescri\u00e7\u00e3o exata?<\/summary><div class=\"faq-body\"><p>N\u00e3o: um ponto de partida s\u00f3lido, baseado nos consensos publicados e nas suas medidas. O \u00f3timo individual se ajusta sobre seus resultados reais (peso, gordura corporal, desempenho) com as semanas. E como sempre: diante de qualquer patologia ou d\u00favida m\u00e9dica, procure orienta\u00e7\u00e3o profissional antes de mudar sua alimenta\u00e7\u00e3o.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Fontes cient\u00edficas<\/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>Seus macros, contados sem esfor\u00e7o<\/h3>\n  <p>Tr\u00eas contadores que se enchem a cada alimento registrado, um gasto que se move com seus passos, um alvo recalculado continuamente sobre sua gordura corporal medida. A distribui\u00e7\u00e3o desta p\u00e1gina, viva no seu bolso. Download gr\u00e1tis, 7 dias de teste no plano anual.<\/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. 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"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.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che : objectif \u00e0 80\u202f% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.\": {\"de\": \"Di\u00e4t: Ziel bei 80 % deines Verbrauchs au\u00dferhalb des Sports, Protein am oberen Ende des Bereichs.\", \"es\": \"Definici\u00f3n: objetivo al 80 % de tu gasto sin deporte, prote\u00ednas en la parte alta del rango.\", \"pt\": \"Cutting: alvo a 80 % do seu gasto sem esporte, prote\u00ednas no topo da faixa.\"}, \"En maintien : objectif \u00e9gal \u00e0 ta d\u00e9pense hors sport, s\u00e9ances en plus les jours d\u2019entra\u00eenement.\": {\"de\": \"Erhalt: Ziel gleich deinem Verbrauch au\u00dferhalb des Sports, Einheiten an Trainingstagen zus\u00e4tzlich.\", \"es\": \"Mantenimiento: objetivo igual a tu gasto sin deporte, sesiones extra los d\u00edas de entrenamiento.\", \"pt\": \"Manuten\u00e7\u00e3o: alvo igual ao seu gasto sem esporte, treinos extras nos dias de treino.\"}, \"En prise : surplus mod\u00e9r\u00e9 de 10\u202f%, l\u2019essentiel du suppl\u00e9ment part dans les glucides.\": {\"de\": \"Aufbau: moderater \u00dcberschuss von 10 %, das Gros des Extras geht in die Kohlenhydrate.\", \"es\": \"Volumen: excedente moderado del 10 %, el grueso del extra va a los carbohidratos.\", \"pt\": \"Bulking: excedente moderado de 10 %, o grosso do extra vai para os carboidratos.\"}, \"Objectif s\u00e8che\": {\"de\": \"Ziel Di\u00e4t\", \"es\": \"Objetivo definici\u00f3n\", \"pt\": \"Objetivo cutting\"}, \"Objectif maintien\": {\"de\": \"Ziel Erhalt\", \"es\": \"Objetivo mantenimiento\", \"pt\": \"Objetivo manuten\u00e7\u00e3o\"}, \"Objectif prise de muscle\": {\"de\": \"Ziel Muskelaufbau\", \"es\": \"Objetivo ganancia muscular\", \"pt\": \"Objetivo ganho muscular\"}, \"En s\u00e8che : les glucides restants sont ton budget de performance\": {\"de\": \"In der Di\u00e4t: Die verbleibenden Kohlenhydrate sind dein Leistungsbudget\", \"es\": \"En definici\u00f3n: los carbohidratos restantes son tu presupuesto de rendimiento\", \"pt\": \"No cutting: os carboidratos restantes s\u00e3o seu or\u00e7amento de desempenho\"}, \"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.\": {\"de\": \"Protein und Fett sind unantastbar; die Kohlenhydrate schlucken das Defizit. Platziere sie rund um deine Einheiten (davor und danach), und f\u00fcge an harten Trainingstagen deine Einheitskalorien als Kohlenhydrate hinzu, statt das Defizit zu vertiefen. Fallen die Kohlenhydrate unter ~1 g\/kg, ist dein Defizit wahrscheinlich zu aggressiv: Geh mit dem Ziel eine Stufe hoch.\", \"es\": \"Prote\u00ednas y grasas son intocables; los carbohidratos absorben el d\u00e9ficit. Col\u00f3calos alrededor de tus sesiones (antes y despu\u00e9s), y los d\u00edas de entrenamiento duro, a\u00f1ade tus calor\u00edas de sesi\u00f3n como carbohidratos en vez de ahondar el d\u00e9ficit. Si los carbohidratos bajan de ~1 g\/kg, tu d\u00e9ficit probablemente es demasiado agresivo: sube el objetivo un escal\u00f3n.\", \"pt\": \"Prote\u00ednas e gorduras s\u00e3o intoc\u00e1veis; os carboidratos absorvem o d\u00e9ficit. Coloque-os em torno dos seus treinos (antes e depois), e nos dias de treino pesado, adicione suas calorias de treino como carboidratos em vez de aprofundar o d\u00e9ficit. Se os carboidratos caem abaixo de ~1 g\/kg, seu d\u00e9ficit provavelmente est\u00e1 agressivo demais: suba o alvo um degrau.\"}, \"En maintien : la r\u00e9partition qui se tient toute seule\": {\"de\": \"Im Erhalt: die Verteilung, die sich von selbst h\u00e4lt\", \"es\": \"En mantenimiento: el reparto que se sostiene solo\", \"pt\": \"Na manuten\u00e7\u00e3o: a distribui\u00e7\u00e3o que se sustenta sozinha\"}, \"\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.\": {\"de\": \"Auf diesem Niveau ist deine Verteilung komfortabel: eine Proteinquelle pro Mahlzeit, Fett ohne Jagd darauf, und Kohlenhydrate, die deinem Hunger und deinem Training folgen. Die echte Herausforderung ist die Konstanz am Wochenende, wo die Makros unbemerkt driften. Leichtes Tracking gen\u00fcgt, um Kurs zu halten.\", \"es\": \"En este nivel, tu reparto es c\u00f3modo: una fuente de prote\u00edna por comida, grasas sin perseguirlas, y carbohidratos que siguen tu hambre y tu entrenamiento. El verdadero reto es la regularidad del fin de semana, donde los macros derivan sin verse. Un tracking ligero basta para mantener el rumbo.\", \"pt\": \"Neste n\u00edvel, sua distribui\u00e7\u00e3o \u00e9 confort\u00e1vel: uma fonte de prote\u00edna por refei\u00e7\u00e3o, gorduras sem persegui-las, e carboidratos que seguem sua fome e seu treino. O verdadeiro desafio \u00e9 a regularidade do fim de semana, quando os macros derivam sem se ver. Um tracking leve basta para manter o rumo.\"}, \"En prise : le surplus va dans les glucides, pas dans le gras alimentaire\": {\"de\": \"Im Aufbau: Der \u00dcberschuss geht in die Kohlenhydrate, nicht ins Nahrungsfett\", \"es\": \"En volumen: el excedente va a los carbohidratos, no a la grasa alimentaria\", \"pt\": \"No bulking: o excedente vai para os carboidratos, n\u00e3o para a gordura alimentar\"}, \"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.\": {\"de\": \"Dein \u00dcberschuss von 10 % ist bewusst moderat: Dar\u00fcber hinaus speichert man mehr Fett, ohne mehr Muskel aufzubauen. Das Protein muss nicht steigen (Morton 2018): Das Extra geht in die Kohlenhydrate rund um die Einheiten, wo es deiner Progression dient. Miss dein K\u00f6rperfett alle 4 Wochen neu, um zu pr\u00fcfen, dass der Aufbau sauber bleibt.\", \"es\": \"Tu excedente del 10 % es deliberadamente moderado: m\u00e1s all\u00e1, se almacena m\u00e1s grasa sin construir m\u00e1s m\u00fasculo. Las prote\u00ednas no necesitan subir (Morton 2018): el extra va a los carbohidratos alrededor de las sesiones, donde sirve a tu progresi\u00f3n. Vuelve a medir tu grasa corporal cada 4 semanas para verificar que el volumen sigue limpio.\", \"pt\": \"Seu excedente de 10 % \u00e9 deliberadamente moderado: al\u00e9m disso, armazena-se mais gordura sem construir mais m\u00fasculo. As prote\u00ednas n\u00e3o precisam subir (Morton 2018): o extra vai para os carboidratos em torno dos treinos, onde serve \u00e0 sua progress\u00e3o. Me\u00e7a de novo sua gordura corporal a cada 4 semanas para verificar que o bulking continua limpo.\"}, \" Apr\u00e8s 50 ans, garde les prot\u00e9ines en haut de fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 halte das Protein am oberen Ende des Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, mant\u00e9n las prote\u00ednas en la parte alta del rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mantenha as prote\u00ednas no topo da faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\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_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 'en' : 'fr';\n  function T(fr,en){\n    if (LEAN_L === 'en') return en;\n    if (LEAN_L === 'fr') return fr;\n    var m = window.__LEAN_T && window.__LEAN_T[fr];\n    return (m && m[LEAN_L]) || fr;\n  }\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=\"https:\/\/lean-app.com\/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;\">Calculadora de prote\u00ednas (sobre massa magra) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">O detalhe do primeiro bloco: faixas, distribui\u00e7\u00e3o por refei\u00e7\u00e3o, equivalentes.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/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;\">Calculadora de gordura corporal (m\u00e9todo US Navy) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">O passo anterior: me\u00e7a sua gordura corporal com uma fita para conhecer sua massa magra.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/pt\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00e1lculo do metabolismo basal: a f\u00f3rmula mais precisa <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por que seu BMR \u00e9 calculado sobre sua massa magra, n\u00e3o sobre seu peso.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/pt\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora TDEE completa: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">A decomposi\u00e7\u00e3o do seu gasto, bloco a bloco, sobre sua gordura corporal real.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/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;\">Como calcular seu gasto cal\u00f3rico real <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">O guia completo, do BMR \u00e0 adapta\u00e7\u00e3o metab\u00f3lica, com as armadilhas do mercado.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/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;\">Calculadora de adapta\u00e7\u00e3o metab\u00f3lica <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Seu BMR desacelerou, e quanto? Coeficiente 100 a 0 %.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/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;\">Gasto energ\u00e9tico total: o guia completo <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Tudo o que comp\u00f5e suas kcal\/dia, do BMR ao efeito t\u00e9rmico dos alimentos.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule sua distribui\u00e7\u00e3o de macros em gramas: prote\u00ednas sobre sua massa magra, gorduras como piso hormonal, carboidratos segundo seu gasto real. Com fontes e gratuito.<\/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>Calculadora de macros: sua distribui\u00e7\u00e3o de prote\u00ednas, carboidratos e gorduras - 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=\"Calculadora de macros: sua distribui\u00e7\u00e3o de prote\u00ednas, carboidratos e gorduras - Lean\" \/>\n<meta property=\"og:description\" content=\"Calcule sua distribui\u00e7\u00e3o de macros em gramas: prote\u00ednas sobre sua massa magra, gorduras como piso hormonal, carboidratos segundo seu gasto real. 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