{"id":286,"date":"2025-07-09T14:02:07","date_gmt":"2025-07-09T14:02:07","guid":{"rendered":"https:\/\/lean-app.com\/?p=286"},"modified":"2026-09-08T18:17:38","modified_gmt":"2026-09-08T18:17:38","slug":"eat","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/eat\/","title":{"rendered":"EAT"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro Display\",system-ui,\"Helvetica Neue\",sans-serif;\n  --font-text:-apple-system,\"SF Pro 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var(--pink);outline-offset:-4px;border-radius:6px}\n#lvm-shell .phone-navbar{position:absolute;left:0;right:0;bottom:0;height:9%;z-index:16;display:grid;grid-template-columns:repeat(4,1fr)}\n#lvm-shell .phone-navbar button{background:transparent;border:0;padding:0;cursor:pointer}\n#lvm-shell .phone-navbar button:focus-visible{outline:2px solid var(--pink);outline-offset:-3px;border-radius:6px}\n#lvm-shell .phone-back{\n  position:absolute;top:10px;left:10px;z-index:20;\n  width:30px;height:30px;border-radius:50%;\n  border:0;background:rgba(255,255,255,.78);backdrop-filter:blur(8px);\n  color:var(--ink);font-size:18px;font-weight:600;line-height:1;cursor:pointer;\n  display:none;align-items:center;justify-content:center;\n  box-shadow:0 2px 6px rgba(0,0,0,.12);\n}\n#lvm-shell .phone-back.on{display:flex}\n\n#lvm-shell .phone-cap{margin-top:14px;text-align:center;font-size:12px;color:var(--muted);font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell 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transform .35s ease;animation:none}\n@keyframes hintFloat{\n  0%, 100%{transform:translateY(0)}\n  50%{transform:translateY(-7px)}\n}\n@media (prefers-reduced-motion:reduce){#lvm-shell .tap-hint{animation:none}}\n#lvm-shell .phone-tabs{display:flex;justify-content:center;gap:8px;margin-top:10px;flex-wrap:nowrap}\n#lvm-shell .phone-tabs button{\n  background:transparent;border:1px solid var(--rule);color:var(--muted);\n  padding:6px 11px;border-radius:999px;font-size:11px;cursor:pointer;\n  font-family:var(--font-text);transition:all .15s;white-space:nowrap;\n}\n#lvm-shell .phone-tabs button:hover{color:var(--ink);border-color:var(--ink)}\n#lvm-shell .phone-tabs button.on{background:var(--ink);color:#fff;border-color:var(--ink)}\n\n#lvm-shell .snippet{background:var(--paper);border-radius:18px;padding:30px 32px;margin:48px 0 0;border:1px solid var(--rule-soft)}\n#lvm-shell .snippet .lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell 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var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px 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.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}<\/style>\n\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-286 #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-286 #lvm-shell .wrap,\nbody.postid-286 #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-286 #lvm-shell .wrap,\n  body.postid-286 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-286 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-286 #lvm-shell *{max-width:100%}\nbody.postid-286 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-286 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-286 #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-286 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-286 #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-286 #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-286 #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-286 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-286 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-286 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-286 #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-286 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-286 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-286 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-286 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-286 #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-286 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-286 #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-286 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-286 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-286 #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-286 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-286 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-286 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-286 #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-286 #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-286 #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-286 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-286 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-286 #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-286 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-286 #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-286 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-286 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-286 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-286 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-286 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-286 #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-286 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-286 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-286 #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-286 #lvm-shell .table{border-radius:14px!important}\n  body.postid-286 #lvm-shell .table-row.head{display:none!important}\n  body.postid-286 #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-286 #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-286 #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-286 #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-286 #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-286 #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-286 #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-286 #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-286 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-286 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-286 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-286 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-286 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-286 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-286 #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-286 #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-286 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-286 #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-286 #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-286 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n<\/style>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"L'EAT, est-ce la m\u00eame chose que \\\"br\u00fbler des calories pendant le sport\\\" ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la traduction directe. EAT (Exercise Activity Thermogenesis) d\u00e9signe pr\u00e9cis\u00e9ment la d\u00e9pense calorique additionnelle li\u00e9e aux s\u00e9ances de sport planifi\u00e9es. C'est l'un des quatre postes du TDEE, aux c\u00f4t\u00e9s du BMR (repos), du NEAT (activit\u00e9 quotidienne hors sport) et du TEF (digestion).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon Apple Watch surestime-t-elle syst\u00e9matiquement l'EAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois raisons. Premi\u00e8rement, l'Apple Watch utilise ta fr\u00e9quence cardiaque pour estimer l'effort, et la FC peut monter pour des raisons non-musculaires (chaleur, caf\u00e9, stress). Deuxi\u00e8mement, l'acc\u00e9l\u00e9rom\u00e8tre ne distingue pas un mouvement utile d'un mouvement parasite. Troisi\u00e8mement, quand tu d\u00e9clenches musculation 60 minutes, l'app compte les 60 minutes comme effort continu, alors que la moiti\u00e9 est en r\u00e9cup\u00e9ration entre s\u00e9ries. 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Le NEAT est la d\u00e9pense de tout le reste : marche pour les courses, escaliers, posture debout, gestes quotidiens. Le NEAT p\u00e8se souvent plus lourd que l'EAT dans le TDEE total (15 \u00e0 20 % contre 5 \u00e0 15 %).\"}},{\"@type\":\"Question\",\"name\":\"L'EPOC (after-burn) doit-il \u00eatre compt\u00e9 dans l'EAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L'EPOC (Excess Post-exercise Oxygen Consumption) est la d\u00e9pense r\u00e9siduelle apr\u00e8s la s\u00e9ance, le temps que ton corps reconstitue glycog\u00e8ne, oxyg\u00e8ne et thermor\u00e9gulation. Il ajoute 5 \u00e0 15 % \u00e0 la d\u00e9pense de la s\u00e9ance elle-m\u00eame selon l'intensit\u00e9. Les tables MET s\u00e9rieuses (Compendium of Physical Activities) int\u00e8grent d\u00e9j\u00e0 cet effet sur les estimations standard.\"}},{\"@type\":\"Question\",\"name\":\"Combien de s\u00e9ances par semaine faut-il pour faire bouger l'EAT significativement ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Avec 3 \u00e0 5 s\u00e9ances de 45 minutes effectives par semaine, l'EAT repr\u00e9sente environ 5 \u00e0 10 % du TDEE chez un adulte actif moyen. En dessous de 3 s\u00e9ances, l'EAT devient n\u00e9gligeable face au BMR et au NEAT.\"}}]}]}\n<\/script>\n\n<div id=\"lvm-shell\"><div class=\"progress\" aria-hidden=\"true\"><i id=\"progBar\"><\/i><\/div>\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=pillar-eat\" 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=pillar-eat\" 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\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; EAT<\/div>\n  <div class=\"eyebrow\">Pilar &middot; Gasto cal\u00f3rico &amp; TDEE<\/div>\n  <h1 id=\"title\">EAT, o gasto cal\u00f3rico do exerc\u00edcio explicado.\n    <span class=\"alt\">A \u00fanica rubrica do TDEE que voc\u00ea pode decidir aumentar, e a que os wearables medem pior.<\/span>\n  <\/h1>\n  <p class=\"dek\">Quantas calorias seu esporte realmente te custa, por que seu rel\u00f3gio mente, e como o Lean modela o EAT a partir do seu treino registrado, n\u00e3o de uma m\u00e9dia gen\u00e9rica.<\/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; 11&nbsp;min de leitura &middot; Atualizado em 26 de maio 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=pillar-eat\" 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?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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      O EAT (Exercise Activity Thermogenesis) \u00e9 a parte do seu TDEE que corresponde \u00e0s calorias queimadas durante seus treinos planejados. \u00c9 a rubrica mais vis\u00edvel, mas tamb\u00e9m a pior medida: os wearables de consumo erram em m\u00e9dia de 27 a 93&nbsp;% no gasto do exerc\u00edcio (Stanford, 2017). E \u00e9 tamb\u00e9m a menor rubrica para a maioria das pessoas, em torno de 5 a 15&nbsp;% do TDEE em um adulto ativo normal, contra 60 a 70&nbsp;% para o BMR.\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 EAT \u00e9 o gasto cal\u00f3rico dos seus treinos. Ele depende de quatro coisas: <span data-term=\"EAT\">a dura\u00e7\u00e3o real do esfor\u00e7o<span class=\"tt\">N\u00e3o o tempo passado na academia, o tempo real de contra\u00e7\u00e3o muscular.<\/span><\/span>, a intensidade (medida em MET, Metabolic Equivalent of Task), sua massa corporal e sua economia de movimento (um corredor treinado queima menos do que um iniciante no mesmo ritmo). Os wearables superestimam o EAT porque contam os tempos de descanso como esfor\u00e7o. O Lean modela o EAT a partir de tabelas MET validadas e do seu BMR personalizado sobre gordura corporal real, sem vi\u00e9s de wearable.<\/p>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"def\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">01 &middot; Defini\u00e7\u00e3o<\/span><\/div>\n  <h2 id=\"def\">EAT, o E do quebra-cabe\u00e7a cal\u00f3rico di\u00e1rio<\/h2>\n  <p>Seu corpo queima calorias permanentemente, mesmo im\u00f3vel. A soma de todo esse gasto em 24&nbsp;horas se chama <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/depense-energetique-totale-v2\/\">TDEE<\/a> (Total Daily Energy Expenditure). Ele se divide em quatro tijolos bem distintos, cada um com sua pr\u00f3pria fisiologia e seu pr\u00f3prio m\u00e9todo de c\u00e1lculo. O EAT \u00e9 um deles.<\/p>\n\n  <div class=\"statement\">\n    <div class=\"num\">TDEE = BMR + NEAT + EAT + TEF<\/div>\n    <div class=\"lbl\">A equa\u00e7\u00e3o can\u00f4nica. <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/metabolisme-de-base\/\">BMR<\/a> = metabolismo basal. <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/neat-depense-non-sportive\/\">NEAT<\/a> = atividade fora do esporte. EAT = treinos planejados. <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/effet-thermique-des-aliments\/\">TEF<\/a> = digest\u00e3o dos alimentos.<\/div>\n  <\/div>\n\n  <p>O EAT \u00e9 precisamente a parte ligada ao <strong>exerc\u00edcio planejado<\/strong> : um treino de muscula\u00e7\u00e3o, uma corrida, uma hora de t\u00eanis, bicicleta, yoga. O que sai do cotidiano involunt\u00e1rio e o que se separa do repouso. Tudo o que voc\u00ea mexe al\u00e9m do estritamente necess\u00e1rio do dia cai aqui.<\/p>\n\n  <p>A diferen\u00e7a com o NEAT \u00e9 clara: andar at\u00e9 o metr\u00f4, subir uma escada, ficar em p\u00e9 diante da sua mesa, isso n\u00e3o \u00e9 EAT, \u00e9 NEAT. O EAT come\u00e7a quando voc\u00ea decide conscientemente \u00abvou fazer esporte\u00bb e reserva um hor\u00e1rio na sua agenda para isso. \u00c9 essa distin\u00e7\u00e3o que torna o EAT ao mesmo tempo f\u00e1cil de motivar mentalmente e dif\u00edcil de medir corretamente.<\/p>\n<\/section>\n\n<section aria-labelledby=\"physio\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">02 &middot; Fisiologia<\/span><\/div>\n  <h2 id=\"physio\">O que acontece quando voc\u00ea se mexe<\/h2>\n  <p>Durante um esfor\u00e7o, seus m\u00fasculos consomem ATP em ritmo acelerado. Para reconstituir esse ATP, seu corpo mobiliza tr\u00eas vias energ\u00e9ticas: a via anaer\u00f3bia al\u00e1tica (muito curta, explosiva), a via anaer\u00f3bia l\u00e1tica (esfor\u00e7os intensos de at\u00e9 2&nbsp;minutos) e a via aer\u00f3bia (al\u00e9m disso, oxida\u00e7\u00e3o dos carboidratos e depois das gorduras). A mistura exata depende da intensidade e da dura\u00e7\u00e3o.<\/p>\n\n  <p>Todo esse processo consome oxig\u00eanio e libera calor. A calorimetria indireta mede esse consumo de oxig\u00eanio (VO2) e o converte em quilocalorias. \u00c9 a refer\u00eancia cient\u00edfica para quantificar o EAT, e tamb\u00e9m a base das tabelas MET que usamos na vida real.<\/p>\n\n  <p>Al\u00e9m do treino em si, h\u00e1 um efeito retardado chamado <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption). Durante v\u00e1rias horas ap\u00f3s um esfor\u00e7o intenso, seu metabolismo permanece elevado para reparar as microles\u00f5es musculares, reconstituir os estoques de glicog\u00eanio e restabelecer a homeostase. O EPOC adiciona de 5 a 15&nbsp;% ao gasto do pr\u00f3prio treino, mais ap\u00f3s um HIIT, pouco ap\u00f3s uma caminhada tranquila.<\/p>\n\n  <p>Consequ\u00eancia pr\u00e1tica: a mesma hora de esporte pode custar 200&nbsp;kcal ou 700&nbsp;kcal segundo a via solicitada, a massa muscular envolvida e a intensidade. \u00c9 por isso que um \u00fanico n\u00famero gen\u00e9rico \u00ab1 hora de esporte = X kcal\u00bb n\u00e3o faz nenhum sentido.<\/p>\n<\/section>\n\n<section aria-labelledby=\"mesure\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">03 &middot; Medi\u00e7\u00e3o<\/span><\/div>\n  <h2 id=\"mesure\">O que funciona e o que n\u00e3o funciona para medir o EAT<\/h2>\n  <p>Tr\u00eas grandes fam\u00edlias de m\u00e9todos coexistem. Uma \u00e9 precisa e inacess\u00edvel. Uma \u00e9 rigorosa e utiliz\u00e1vel. Uma \u00e9 pr\u00e1tica e enganosa.<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #0F8F5C\">\n      <div class=\"kicker\" style=\"color:#0F8F5C;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Refer\u00eancia de laborat\u00f3rio<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Calorimetria indireta<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Mede o consumo de O2 e a produ\u00e7\u00e3o de CO2 por uma m\u00e1scara. Precis\u00e3o quase perfeita, margem de erro abaixo de 3&nbsp;%. Reservada aos laborat\u00f3rios de fisiologia, aos atletas de alto n\u00edvel e \u00e0 pesquisa. Nenhum uso para o grande p\u00fablico.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">M\u00e9todo pragm\u00e1tico<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Tabelas MET (Compendium of Physical Activities)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cada atividade tem um coeficiente MET validado (1 MET = repouso, 8 MET = corrida a 10&nbsp;km\/h, 6 MET = t\u00eanis, 3 a 5 MET = muscula\u00e7\u00e3o moderada). Combinado ao seu BMR sobre gordura corporal real, voc\u00ea obt\u00e9m uma estimativa honesta do gasto por minuto. \u00c9 a abordagem usada pelo Lean.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #D02E2E\">\n      <div class=\"kicker\" style=\"color:#D02E2E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">M\u00e9todo enganoso<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Wearables de consumo (Apple Watch, Garmin, Fitbit)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Algoritmos propriet\u00e1rios baseados na frequ\u00eancia card\u00edaca + aceler\u00f4metro. Estudo de Stanford 2017 sobre 7 sensores principais: o melhor errou 27&nbsp;% em m\u00e9dia, o pior 93&nbsp;% no gasto do exerc\u00edcio. As pausas entre s\u00e9ries s\u00e3o contadas como esporte intenso.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">27 a 93&nbsp;%<\/div>\n    <div class=\"lbl\">de erro m\u00e9dio medido no gasto do exerc\u00edcio pelos sete wearables de consumo testados em Stanford em 2017. Nenhum passou da barreira de 20&nbsp;% de erro, que no entanto \u00e9 o padr\u00e3o em fisiologia do esporte.<\/div>\n  <\/div>\n\n  <p>O problema dos wearables n\u00e3o \u00e9 o hardware, \u00e9 a f\u00f3rmula. A frequ\u00eancia card\u00edaca pode subir por raz\u00f5es n\u00e3o musculares (estresse, caf\u00e9, calor, desidrata\u00e7\u00e3o). E o aceler\u00f4metro n\u00e3o distingue um movimento \u00ab\u00fatil\u00bb de um movimento parasita. O Lean toma voluntariamente o partido oposto: voc\u00ea declara seu treino e sua dura\u00e7\u00e3o efetiva, e o app calcula a partir do MET real + seu metabolismo personalizado.<\/p>\n<\/section>\n\n<section aria-labelledby=\"det\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">04 &middot; Determinantes<\/span><\/div>\n  <h2 id=\"det\">As quatro alavancas que fazem o EAT variar<\/h2>\n  <p>Para um mesmo treino mostrado como \u00ab1 hora de esporte\u00bb, o gasto real varia em um fator de 1 a 3 entre duas pessoas. Quatro par\u00e2metros explicam o essencial dessa diferen\u00e7a.<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Alavanca 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Dura\u00e7\u00e3o real do esfor\u00e7o<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">90&nbsp;minutos na academia n\u00e3o significam 90&nbsp;minutos de muscula\u00e7\u00e3o. A maior parte do tempo \u00e9 recupera\u00e7\u00e3o entre s\u00e9ries. Conte o tempo efetivo sob tens\u00e3o: tipicamente de 30 a 45&nbsp;minutos de 90 na sala de muscula\u00e7\u00e3o, 20&nbsp;minutos de corrida de 60 em uma partida de t\u00eanis recreativo.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Alavanca 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Intensidade (MET)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Yoga suave: 2,5 MET. Bicicleta recreativa: 4 MET. Muscula\u00e7\u00e3o moderada: 3,5 MET. Corrida a 10&nbsp;km\/h: 10 MET. Sprint intervalado: 12 a 16 MET. A intensidade condiciona diretamente as kcal por minuto, e \u00e9 mensur\u00e1vel.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Alavanca 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Massa corporal<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Uma pessoa de 95&nbsp;kg queima cerca de 35&nbsp;% a mais do que uma pessoa de 65&nbsp;kg para a mesma atividade (f\u00f3rmula MET: kcal\/min = MET \u00d7 peso&nbsp;kg \u00d7 0,0175). Ignorar a massa \u00e9 errar em um ter\u00e7o de sa\u00edda.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Alavanca 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Economia de movimento<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Um corredor treinado consome de 10 a 20&nbsp;% menos energia do que um iniciante no mesmo ritmo, gra\u00e7as a uma t\u00e9cnica mais eficiente. As tabelas MET n\u00e3o capturam essa dimens\u00e3o. Seu MET real diminui com o treino.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>Conclus\u00e3o pr\u00e1tica: um homem de 90&nbsp;kg que faz 45&nbsp;minutos efetivos de muscula\u00e7\u00e3o a 4 MET queima cerca de 280&nbsp;kcal de EAT. O mesmo homem treinado faz 60&nbsp;minutos de corrida a 10&nbsp;km\/h a 10 MET e queima 945&nbsp;kcal. Para uma mulher de 60&nbsp;kg no mesmo treino de corrida: 630&nbsp;kcal. S\u00e3o ordens de grandeza, n\u00e3o promessas na grama.<\/p>\n\n  <div class=\"eat-duo\" style=\"display:flex;gap:18px;justify-content:center;align-items:flex-start;flex-wrap:nowrap;margin:28px 0 8px\">\n    <figure style=\"flex:1;max-width:180px;margin:0;text-align:center\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-aviron-cardio-lean-app-506x1024.png\" alt=\"Seance aviron tracee dans Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Alavanca dura\u00e7\u00e3o. MET est\u00e1vel, esfor\u00e7o longo.<\/figcaption>\n    <\/figure>\n    <figure style=\"flex:1;max-width:180px;margin:0;text-align:center\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-musculation-intensite-lean-app-520x1024.png\" alt=\"Seance musculation tracee dans Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Alavanca intensidade. MET real, n\u00e3o a dura\u00e7\u00e3o mostrada.<\/figcaption>\n    <\/figure>\n  <\/div>\n\n<\/section>\n\n<section aria-labelledby=\"tdee\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">05 &middot; Contribui\u00e7\u00e3o ao TDEE<\/span><\/div>\n  <h2 id=\"tdee\">O EAT pesa menos do que voc\u00ea pensa<\/h2>\n  <p>\u00c9 provavelmente o resultado mais contraintuitivo da fisiologia do gasto cal\u00f3rico: o EAT, a rubrica em que todo mundo pensa primeiro quando se fala em \u00abqueimar calorias\u00bb, \u00e9 na realidade a menor rubrica do TDEE na maioria das pessoas.<\/p>\n\n  <p>Ordem de grandeza em um dia completo, para um homem de 80&nbsp;kg moderadamente ativo:<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FA256C\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">BMR<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cerca de 1&nbsp;750&nbsp;kcal\/dia, ou seja, <strong>de 60 a 70&nbsp;%<\/strong> do TDEE. \u00c9 o que seu corpo queima em repouso para fazer funcionar c\u00e9rebro, f\u00edgado, cora\u00e7\u00e3o, rins. Modulado pela sua gordura corporal real no Lean.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF8C00\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">NEAT<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cerca de 400&nbsp;kcal\/dia por 10&nbsp;000 passos, ou seja, <strong>de 15 a 20&nbsp;%<\/strong> do TDEE. Passos, postura em p\u00e9, gestos cotidianos. \u00c9 aqui que se esconde a grande alavanca ignorada pelos apps cl\u00e1ssicos.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">EAT<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cerca de 250&nbsp;kcal\/dia com 4 treinos por semana de 45&nbsp;minutos, ou seja, <strong>de 5 a 10&nbsp;%<\/strong> do TDEE. Nos atletas de alto n\u00edvel, essa rubrica pode subir a 20 a 30&nbsp;%.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #4CAF50\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">TEF<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cerca de 250&nbsp;kcal\/dia, ou seja, <strong>cerca de 10&nbsp;%<\/strong> do TDEE. Energia consumida para digerir. Prote\u00ednas custam 25&nbsp;%, carboidratos 8&nbsp;%, gorduras 3&nbsp;%.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">5 a 15&nbsp;%<\/div>\n    <div class=\"lbl\">a faixa t\u00edpica da contribui\u00e7\u00e3o do EAT ao TDEE em um adulto ativo. \u00c9 menos do que a caminhada di\u00e1ria (NEAT) na maioria das pessoas. Realidade contraintuitiva, mas documentada.<\/div>\n  <\/div>\n\n  <p>Consequ\u00eancia estrat\u00e9gica: adicionar 3&nbsp;000 passos por dia (cerca de 120&nbsp;kcal de NEAT a mais) durante uma semana costuma render mais do que adicionar um treino semanal. N\u00e3o \u00e9 uma raz\u00e3o para parar o esporte (a sa\u00fade cardiovascular e a massa muscular dependem do EAT), mas \u00e9 uma raz\u00e3o para n\u00e3o se apoiar s\u00f3 nele em uma l\u00f3gica de perda de gordura.<\/p>\n<\/section>\n\n\n\n<section aria-labelledby=\"vs-yazio\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">05B &middot; Lean diante do Yazio no EAT<\/span><\/div>\n  <h2 id=\"vs-yazio\">Lean diante do Yazio no EAT: o delta &times;10<\/h2>\n\n  <p>A maioria dos trackers infla o EAT. O Yazio ilustra o problema: para um treino de muscula\u00e7\u00e3o de 60&nbsp;minutos, o app mostra quase 2&nbsp;000&nbsp;kcal queimadas. \u00c9 fisiologicamente imposs\u00edvel para um humano que n\u00e3o \u00e9 nem ciclista profissional nem ultramaratonista.<\/p>\n\n  <div class=\"statement\" style=\"background:#FFF;border-left:4px solid #E84D44;padding:18px 22px;margin:22px 0;border-radius:0 12px 12px 0;font-size:17px;line-height:1.55\">\n    Uma hora de muscula\u00e7\u00e3o para um homem de 75 a 90&nbsp;kg: de 180 a 300&nbsp;kcal de EAT real segundo a intensidade. N\u00e3o 1&nbsp;986. O fator de erro de 7 a 10 \u00e9 a causa n\u00famero um de fracasso em d\u00e9ficit cal\u00f3rico: voc\u00ea come 1&nbsp;500&nbsp;kcal achando que compensa um treino que custou 200&nbsp;kcal.\n  <\/div>\n\n  <div class=\"eat-vs\" style=\"display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;max-width:360px;margin:22px auto;align-items:start\">\n\n    <figure style=\"margin:0;text-align:center;min-width:0\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/surestimation-calories-musculation-application-yazio-504x1024.png\" alt=\"Capture Yazio musculation 60 min\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\"><strong style=\"color:#E84D44\">Yazio: 1&nbsp;986&nbsp;kcal anunciadas.<\/strong><br>60 min de muscula\u00e7\u00e3o superestimados &times;10.<\/figcaption>\n    <\/figure>\n\n    <figure style=\"margin:0;text-align:center;min-width:0\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-exercices-eat-lean-app-546x1024.png\" alt=\"Ecran Depense Calorique Lean, EAT 220 kcal\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\"><strong style=\"color:#4FD1C5\">Lean: 220&nbsp;kcal para o treino.<\/strong><br>MET Ainsworth 2011, BMR sobre gordura corporal.<\/figcaption>\n    <\/figure>\n\n  <\/div>\n\n  <p style=\"font-size:13px;color:#6E6E73;margin-top:14px;line-height:1.55\"><strong>Fonte MET muscula\u00e7\u00e3o:<\/strong> Ainsworth BE et al., <em>2011 Compendium of Physical Activities<\/em>, Med Sci Sports Exerc, 2011; 43(8): 1575 a 1581. MET muscula\u00e7\u00e3o geral = 3,5 a 6,0 segundo a intensidade. C\u00e1lculo: kcal\/min = MET &times; 3,5 &times; peso(kg) \/ 200.<\/p>\n\n  <p>O que est\u00e1 em jogo n\u00e3o \u00e9 minimizar seu esfor\u00e7o, \u00e9 evitar que voc\u00ea coma uma refei\u00e7\u00e3o a mais por ilus\u00e3o compensat\u00f3ria. A precis\u00e3o no EAT \u00e9 a condi\u00e7\u00e3o silenciosa de todo sucesso em d\u00e9ficit.<\/p>\n<\/section>\n\n<section aria-labelledby=\"lean\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">06 &middot; Como o Lean registra seu EAT<\/span><\/div>\n  <h2 id=\"lean\">O pipeline Lean: BodyScan, BMR patenteado, MET, adapta\u00e7\u00e3o<\/h2>\n  <p>O Lean \u00e9 o app que melhor calcula o EAT por uma raz\u00e3o simples: seu EAT se apoia em um BMR personalizado sobre sua gordura corporal real, n\u00e3o em uma equa\u00e7\u00e3o de 1990 tomada sobre seu peso bruto. Quatro etapas em cadeia:<\/p>\n\n  <div class=\"bodyscan-illust\">\n    <div class=\"mini-phone\">\n      <div class=\"notch\"><\/div>\n      <div class=\"scr\" style=\"background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp);background-size:cover;background-position:center top;background-repeat:no-repeat\"><\/div>\n    <\/div>\n    <div class=\"mini-cap\" style=\"text-align:center;font-size:13px;color:#6E6E73;max-width:200px\">Gordura corporal real medida no app, base do BMR personalizado.<\/div>\n  <\/div>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Passo 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">BodyScan IA<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Voc\u00ea tira uma foto no app. A IA estima sua gordura corporal a partir da sua morfologia vis\u00edvel. Refeito toda semana. \u00c9 essa medi\u00e7\u00e3o que torna o c\u00e1lculo do EAT realista, porque ancora o BMR na massa magra, n\u00e3o no peso bruto.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Passo 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">BMR via modelo propriet\u00e1rio patenteado<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">O algoritmo patenteado Lean calcula seu BMR a partir da sua massa magra real. Mais preciso do que Harris-Benedict 1919 ou Mifflin-St Jeor 1990, que se baseiam no seu peso bruto sem conhecer sua gordura corporal.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Passo 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">EAT a partir de tabelas MET + dura\u00e7\u00e3o efetiva<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Voc\u00ea seleciona seu esporte (corrida, bicicleta, muscula\u00e7\u00e3o, yoga, nata\u00e7\u00e3o, t\u00eanis e mais de 100 outros). Voc\u00ea insere o tempo efetivo de esfor\u00e7o, n\u00e3o o tempo na academia. O Lean aplica o MET de refer\u00eancia do Compendium of Physical Activities e calcula o gasto em kcal\/min sobre seu metabolismo.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Passo 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Adapta\u00e7\u00e3o metab\u00f3lica recalculada<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Em per\u00edodo de d\u00e9ficit, o BMR cai (adapta\u00e7\u00e3o metab\u00f3lica). O Lean \u00e9 o primeiro app a modelar esse coeficiente e aplic\u00e1-lo multiplicativamente ao BMR. Conven\u00e7\u00e3o 100&nbsp;% = ideal, 90&nbsp;% = adapta\u00e7\u00e3o de 10 pontos. Seu EAT se move junto, automaticamente.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>Resultado concreto: para um treino de muscula\u00e7\u00e3o de 60&nbsp;minutos com 35&nbsp;minutos efetivos sob tens\u00e3o, o Lean mostrar\u00e1 cerca de 220&nbsp;kcal de EAT para um homem de 80&nbsp;kg moderadamente ativo. O MyFitnessPal ou o Apple Watch mostrar\u00e3o com frequ\u00eancia de 450 a 600&nbsp;kcal para o mesmo treino. A diferen\u00e7a \u00e9 o erro, e \u00e9 essa diferen\u00e7a que impede uma perda de gordura de funcionar a longo prazo.<\/p>\n\n  <div class=\"hero-stores\" style=\"margin:36px 0 12px\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" 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<\/section>\n\n<section aria-labelledby=\"faq\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">07 &middot; FAQ<\/span><\/div>\n  <h2 id=\"faq\">Perguntas frequentes sobre o EAT<\/h2>\n  <div class=\"faq\">\n    <details><summary>O EAT \u00e9 a mesma coisa que \u00abqueimar calorias durante o esporte\u00bb?<\/summary><div class=\"ans\">Sim, \u00e9 a tradu\u00e7\u00e3o direta. EAT (Exercise Activity Thermogenesis) designa precisamente o gasto cal\u00f3rico adicional ligado aos treinos planejados. \u00c9 uma das quatro rubricas do TDEE, ao lado do BMR (repouso), do NEAT (atividade di\u00e1ria fora do esporte) e do TEF (digest\u00e3o).<\/div><\/details>\n    <details><summary>Por que meu Apple Watch superestima sistematicamente o EAT?<\/summary><div class=\"ans\">Tr\u00eas raz\u00f5es. Primeira, o Apple Watch usa sua frequ\u00eancia card\u00edaca para estimar o esfor\u00e7o, e a FC pode subir por raz\u00f5es n\u00e3o musculares (calor, caf\u00e9, estresse). Segunda, o aceler\u00f4metro n\u00e3o distingue um movimento \u00fatil de um movimento parasita. Terceira, quando voc\u00ea aciona \u00abmuscula\u00e7\u00e3o 60&nbsp;minutos\u00bb, o app conta os 60&nbsp;minutos como esfor\u00e7o cont\u00ednuo, quando metade \u00e9 recupera\u00e7\u00e3o entre s\u00e9ries. O estudo de Stanford 2017 mediu de 27 a 93&nbsp;% de erro m\u00e9dio nos sete sensores principais testados.<\/div><\/details>\n    <details><summary>O EAT inclui a muscula\u00e7\u00e3o, ou s\u00f3 o cardio?<\/summary><div class=\"ans\">O EAT inclui todos os treinos planejados, muscula\u00e7\u00e3o inclusa. A muscula\u00e7\u00e3o tem um MET mais baixo do que o cardio (3 a 5 MET segundo a intensidade, contra 8 a 12 MET para a corrida) porque o esfor\u00e7o \u00e9 intermitente e a frequ\u00eancia card\u00edaca m\u00e9dia permanece moderada. Mas ela desenvolve a massa muscular, o que aumenta o BMR a longo prazo. \u00c9 o investimento metab\u00f3lico mais rent\u00e1vel em 12 meses.<\/div><\/details>\n    <details><summary>Qual \u00e9 a diferen\u00e7a entre EAT e NEAT?<\/summary><div class=\"ans\">O EAT \u00e9 o gasto dos treinos planejados (hor\u00e1rio dedicado, inten\u00e7\u00e3o expl\u00edcita). O NEAT \u00e9 o gasto de todo o resto: caminhada para as compras, escadas, postura em p\u00e9, gestos cotidianos. O NEAT costuma pesar mais do que o EAT no TDEE total (15 a 20&nbsp;% contra 5 a 15&nbsp;%). \u00c9 por isso que o Lean registra os passos al\u00e9m dos treinos.<\/div><\/details>\n    <details><summary>O EPOC (\u00abafter-burn\u00bb) deve ser contado no EAT?<\/summary><div class=\"ans\">O EPOC (Excess Post-exercise Oxygen Consumption) \u00e9 o gasto residual ap\u00f3s o treino, o tempo que seu corpo leva para reconstituir glicog\u00eanio, oxig\u00eanio e termorregula\u00e7\u00e3o. Ele adiciona de 5 a 15&nbsp;% ao gasto do pr\u00f3prio treino segundo a intensidade. As tabelas MET s\u00e9rias (Compendium of Physical Activities) j\u00e1 integram esse efeito nas estimativas padr\u00e3o, portanto o Lean n\u00e3o o conta duas vezes.<\/div><\/details>\n    <details><summary>Quantos treinos por semana s\u00e3o necess\u00e1rios para mover o EAT significativamente?<\/summary><div class=\"ans\">Com 3 a 5 treinos de 45&nbsp;minutos efetivos por semana, o EAT representa cerca de 5 a 10&nbsp;% do TDEE em um adulto ativo m\u00e9dio. Abaixo de 3 treinos, o EAT se torna insignificante diante do BMR e do NEAT. Acima de 6 treinos intensos, o EAT pode subir a 15 a 25&nbsp;% do TDEE, mas com um risco real de queda compensat\u00f3ria do NEAT por fadiga.<\/div><\/details>\n  <\/div>\n  <details><summary>Quando corro, meus passos contam duas vezes (NEAT + EAT)?<\/summary><div class=\"ans\"><div style=\"display:flex;gap:16px;align-items:flex-start;flex-wrap:wrap\"><div style=\"flex:1;min-width:200px\">N\u00e3o. \u00c9 uma armadilha cl\u00e1ssica nos trackers b\u00e1sicos. Um treino de corrida de 45&nbsp;minutos vai gerar de 6&nbsp;000 a 8&nbsp;000 passos que aparecem no seu NEAT. Se a corrida tamb\u00e9m \u00e9 registrada como EAT, voc\u00ea duplica. O Lean detecta a sobreposi\u00e7\u00e3o temporal: durante a janela do treino registrado, os passos correspondentes s\u00e3o retirados do NEAT para evitar a contagem dupla. Resultado: seu TDEE di\u00e1rio permanece exato, n\u00e3o inflado.<\/div><figure style=\"flex:0 0 150px;margin:0;text-align:center\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/calcul-calories-course-neat-inclus-lean-app-520x1024.png\" alt=\"Calcul calories course NEAT inclus Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\"><figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Passos neutralizados durante a corrida. Sem contagem dupla.<\/figcaption><\/figure><\/div><\/div><\/details>\n  <details><summary>Meu treino de muscula\u00e7\u00e3o s\u00f3 queima de 200 a 300&nbsp;kcal, \u00e9 normal?<\/summary><div class=\"ans\">Sim, e \u00e9 at\u00e9 a verdade fisiol\u00f3gica. Uma hora de muscula\u00e7\u00e3o cl\u00e1ssica com s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es e 90 a 120&nbsp;segundos de descanso corresponde a 3,5 a 5 MET segundo o Compendium de Ainsworth 2011. Para um homem de 80&nbsp;kg: de 200 a 300&nbsp;kcal. Para uma mulher de 60&nbsp;kg: de 150 a 220&nbsp;kcal. Se um app te anuncia de 1&nbsp;500 a 2&nbsp;000&nbsp;kcal para o mesmo treino, o algoritmo est\u00e1 errado ou conta o consumo de oxig\u00eanio p\u00f3s-esfor\u00e7o de forma abusiva. A regra simples: uma hora de muscula\u00e7\u00e3o gasta aproximadamente o que uma hora de caminhada sustentada gasta.<\/div><\/details>\n  <details><summary>Ent\u00e3o a muscula\u00e7\u00e3o \u00e9 in\u00fatil para o cutting?<\/summary><div class=\"ans\">Ao contr\u00e1rio. O gasto cal\u00f3rico agudo do treino \u00e9 baixo, mas a muscula\u00e7\u00e3o \u00e9 a \u00fanica alavanca que preserva, e at\u00e9 aumenta, sua massa magra durante um d\u00e9ficit. E a massa magra \u00e9 o determinante n\u00famero um do seu BMR. Sem muscula\u00e7\u00e3o em d\u00e9ficit, voc\u00ea perde simultaneamente gordura e m\u00fasculo, seu BMR cai de 10 a 20&nbsp;%, a adapta\u00e7\u00e3o metab\u00f3lica se ativa com mais for\u00e7a e o plat\u00f4 chega em 6 a 8&nbsp;semanas. Com muscula\u00e7\u00e3o: o BMR se mant\u00e9m, a composi\u00e7\u00e3o corporal melhora mesmo com o mesmo peso, e o d\u00e9ficit continua sustent\u00e1vel. O valor da muscula\u00e7\u00e3o se mede em 12&nbsp;semanas de TDEE preservado, n\u00e3o nas 300&nbsp;kcal de um treino.<\/div><\/details>\n<\/section>\n\n<section aria-labelledby=\"src\" class=\"sources\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">Fontes<\/span><\/div>\n  <h3 id=\"src\" style=\"margin-top:0;color:var(--ink)\">Bibliografia<\/h3>\n  <ol class=\"src-list\">\n    <li>Ainsworth B.E. et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n    <li>Shcherbina A. et al. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. <em>J Pers Med<\/em>. <a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2017\/05\/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html\" target=\"_blank\" rel=\"noopener\">Stanford Medicine News, 2017<\/a>.<\/li>\n    <li>HowdyHealth, Texas A&amp;M (2023). Use Metabolic Equivalents (METs) to Calculate Calories Burned. <a href=\"https:\/\/howdyhealth.tamu.edu\/use-metabolic-equivalents-mets-to-calculate-calories-burned\/\" target=\"_blank\" rel=\"noopener\">howdyhealth.tamu.edu<\/a>.<\/li>\n    <li>Westcott W.L. (2012). Resistance training is medicine: effects of strength training on health. <em>Curr Sports Med Rep<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22653269\/\" target=\"_blank\" rel=\"noopener\">PubMed 22653269<\/a>.<\/li>\n    <li>Mifflin M.D. et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. <em>Am J Clin Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris J.A., Benedict F.G. (1919). A Biometric Study of Basal Metabolism in Man. Carnegie Institution of Washington.<\/li>\n    <li>Westerterp K.R. (2004). Diet induced thermogenesis. <em>Nutr Metab<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15282028\/\" target=\"_blank\" rel=\"noopener\">PubMed 15282028<\/a>.<\/li>\n    <li>M\u00fcller M.J., Bosy-Westphal A. (2013). Adaptive thermogenesis with weight loss in humans. <em>Obesity<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23404923\/\" target=\"_blank\" rel=\"noopener\">PubMed 23404923<\/a>.<\/li>\n    <li>Schoeller D.A. (1988). Measurement of energy expenditure in free-living humans by using doubly labeled water. <em>J Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3138331\/\" target=\"_blank\" rel=\"noopener\">PubMed 3138331<\/a>.<\/li>\n    <li>Levine J.A. (2007). Nonexercise activity thermogenesis (NEAT): environment and biology. <em>Am J Physiol Endocrinol Metab<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15102614\/\" target=\"_blank\" rel=\"noopener\">PubMed 15102614<\/a>.<\/li>\n    <li>Hector A.J., Phillips S.M. (2018). Protein Recommendations for Weight Loss in Elite Athletes. <em>J Int Soc Sports Nutr<\/em>. <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0174-y\" target=\"_blank\" rel=\"noopener\">jissn.biomedcentral.com<\/a>.<\/li>\n    <li>Frankenfield D.C. et al. (2013). Validation of Mifflin-St Jeor equation in obese and non-obese populations. <em>J Am Diet Assoc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n    <li>Katch V.L., McArdle W.D. (1973). Prediction of body density from simple anthropometric measurements in college-age men and women. <em>Hum Biol<\/em>.<\/li>\n    <li>Speakman J.R. (2004). Doubly Labelled Water: Theory and Practice. Springer.<\/li>\n    <li>Borg G.A.V. (1982). Psychophysical bases of perceived exertion. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7154893\/\" target=\"_blank\" rel=\"noopener\">PubMed 7154893<\/a>.<\/li>\n    <li>Tudor-Locke C. et al. (2011). How many steps\/day are enough? <em>Int J Behav Nutr Phys Act<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21798015\/\" target=\"_blank\" rel=\"noopener\">PubMed 21798015<\/a>.<\/li>\n    <li>LaForgia J., Withers R.T., Gore C.J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. <em>J Sports Sci<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17101527\/\" target=\"_blank\" rel=\"noopener\">PubMed 17101527<\/a>.<\/li>\n    <li>Cunningham J.J. (1980). A reanalysis of the factors influencing basal metabolic rate in normal adults. <em>Am J Clin Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7435418\/\" target=\"_blank\" rel=\"noopener\">PubMed 7435418<\/a>.<\/li>\n    <li>Donnelly J.E. et al. (2009). Appropriate physical activity intervention strategies for weight loss. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19127177\/\" target=\"_blank\" rel=\"noopener\">PubMed 19127177<\/a>.<\/li>\n    <li>Wing R.R., Hill J.O. (2001). Successful weight loss maintenance. <em>Annu Rev Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11375434\/\" target=\"_blank\" rel=\"noopener\">PubMed 11375434<\/a>.<\/li>\n    <li>Pontzer H. et al. (2016). Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. <em>Curr Biol<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26832439\/\" target=\"_blank\" rel=\"noopener\">PubMed 26832439<\/a>.<\/li>\n    <li>Compendium of Physical Activities, vers\u00e3o 2024. Arizona State University. <a href=\"https:\/\/pacompendium.com\/\" target=\"_blank\" rel=\"noopener\">pacompendium.com<\/a>.<\/li>\n    <li>Trost S.G. et al. (2014). Comparison of accelerometer cut points for predicting activity intensity. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24500855\/\" target=\"_blank\" rel=\"noopener\">PubMed 24500855<\/a>.<\/li>\n  <\/ol>\n<\/section>\n\n<\/main>\n\n<footer>\n  <div class=\"wrap\">\n    <div class=\"row\">\n      <div>\n        <div class=\"kicker\">Lean &middot; lean-app.com<\/div>\n        <p>Pilar publicado em 26 de maio de 2026 pela equipe Lean. 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M\u00e9todo de c\u00e1lculo do Lean.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Melhores aplicativos para contar calorias em 2026: 8 apps testados <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/alternative-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Qual alternativa ao MyFitnessPal em 2026? 5 apps testados <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativo honesto, precis\u00e3o do TDEE, ergonomia.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/calculateur-deficit-calorique\/\" 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 d\u00e9ficit cal\u00f3rico: a abordagem certa para o cutting <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">D\u00e9ficit sobre seu TDEE real bodyfat-aware. 3 ritmos: lento\/moderado\/agressivo.<\/span><\/a><\/li><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: o guia completo <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR sobre gordura corporal real, NEAT por passos, EAT por treino, TEF por macros, adapta\u00e7\u00e3o.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; EAT Pilier &middot; D\u00e9pense calorique &amp; TDEE EAT, la d\u00e9pense calorique de l&rsquo;exercice expliqu\u00e9e. Le seul poste du TDEE que tu peux d\u00e9cider d&rsquo;augmenter, et celui que les wearables mesurent le plus mal. Combien de calories ton sport te co\u00fbte vraiment, pourquoi ta montre te ment, et comment Lean mod\u00e9lise l&rsquo;EAT [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-286","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calorias queimadas por sess\u00e3o de esporte: c\u00e1lculo do EAT - Lean<\/title>\n<meta name=\"description\" content=\"Quantas calorias uma sess\u00e3o de esporte realmente queima? 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