{"id":286,"date":"2025-07-09T14:02:07","date_gmt":"2025-07-09T14:02:07","guid":{"rendered":"https:\/\/lean-app.com\/?p=286"},"modified":"2026-08-20T10:24:38","modified_gmt":"2026-08-20T10:24:38","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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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\">{\"@context\": \"https:\/\/schema.org\", \"@graph\": [{\"@type\": \"Article\", \"headline\": \"EAT, la d\u00e9pense calorique de l'exercice expliqu\u00e9e\", \"description\": \"Pillar Lean sur l'EAT (Exercise Activity Thermogenesis) : d\u00e9finition, physiologie, mesure, d\u00e9terminants, contribution au TDEE et pipeline Lean.\", \"author\": {\"@type\": \"Organization\", \"name\": \"L'\u00e9quipe Lean\"}, \"publisher\": {\"@type\": \"Organization\", \"name\": \"Lean\", \"logo\": {\"@type\": \"ImageObject\", \"url\": 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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. L'\u00e9tude Stanford 2017 a mesur\u00e9 27 \u00e0 93 % d'erreur moyenne sur les sept capteurs majeurs test\u00e9s.\"}}, {\"@type\": \"Question\", \"name\": \"L'EAT inclut-elle la musculation, ou uniquement le cardio ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"L'EAT inclut toutes les s\u00e9ances de sport planifi\u00e9es, musculation comprise. La musculation a un MET plus faible que le cardio (3 \u00e0 5 MET selon l'intensit\u00e9, contre 8 \u00e0 12 MET pour la course) parce que l'effort est intermittent et que la fr\u00e9quence cardiaque moyenne reste mod\u00e9r\u00e9e. Mais elle d\u00e9veloppe la masse musculaire, ce qui augmente le BMR sur le long terme.\"}}, {\"@type\": \"Question\", \"name\": \"Quelle est la diff\u00e9rence entre EAT et NEAT ?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"L'EAT est la d\u00e9pense des s\u00e9ances de sport planifi\u00e9es (cr\u00e9neau d\u00e9di\u00e9, intention explicite). 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.\"}}]}]}<\/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\">Pilier &middot; D\u00e9pense calorique &amp; TDEE<\/div>\n  <h1 id=\"title\">EAT, la d\u00e9pense calorique de l&rsquo;exercice expliqu\u00e9e.\n    <span class=\"alt\">Le seul poste du TDEE que tu peux d\u00e9cider d&rsquo;augmenter, et celui que les wearables mesurent le plus mal.<\/span>\n  <\/h1>\n  <p class=\"dek\">Combien de calories ton sport te co\u00fbte vraiment, pourquoi ta montre te ment, et comment Lean mod\u00e9lise l&rsquo;EAT depuis ta s\u00e9ance track\u00e9e, pas depuis une moyenne g\u00e9n\u00e9rique.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>A equipe Lean<\/strong> &middot; Lecture 11&nbsp;min &middot; Mis \u00e0 jour 26 mai 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      L&rsquo;EAT (Exercise Activity Thermogenesis) est la part de ton TDEE qui correspond aux calories br\u00fbl\u00e9es pendant tes s\u00e9ances de sport planifi\u00e9es. C&rsquo;est le poste le plus visible, mais aussi le plus mal mesur\u00e9 : les wearables grand public se trompent en moyenne de 27 \u00e0 93&nbsp;% sur la d\u00e9pense exercice (Stanford, 2017). Et c&rsquo;est aussi le plus petit poste pour la plupart des gens, autour de 5 \u00e0 15&nbsp;% du TDEE chez un actif normal, contre 60 \u00e0 70&nbsp;% pour le 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=\"Aper\u00e7u de l'application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Retour\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Aper\u00e7u Lean, onglet D\u00e9pense\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Onglet Bilan\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Onglet Calories\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Onglet D\u00e9pense\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Onglet Strat\u00e9gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l'app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Balan\u00e7o<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calorias<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Gasto<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Estrat\u00e9gia<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">R\u00e9ponse rapide<\/div>\n    <p>L&rsquo;EAT, c&rsquo;est la d\u00e9pense calorique de tes s\u00e9ances de sport. Elle d\u00e9pend de quatre choses : <span data-term=\"EAT\">la dur\u00e9e r\u00e9elle d&rsquo;effort<span class=\"tt\">Pas le temps pass\u00e9 en salle, le temps r\u00e9el de contraction musculaire.<\/span><\/span>, l&rsquo;intensit\u00e9 (mesur\u00e9e en MET, Metabolic Equivalent of Task), ta masse corporelle, et ton \u00e9conomie de mouvement (un coureur entra\u00een\u00e9 br\u00fble moins qu&rsquo;un d\u00e9butant pour la m\u00eame allure). Les wearables surestiment l&rsquo;EAT car ils comptent les temps de repos comme de l&rsquo;effort. Lean mod\u00e9lise l&rsquo;EAT \u00e0 partir de tables MET valid\u00e9es et de ton BMR personnalis\u00e9 sur bodyfat r\u00e9el, sans biais 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; D\u00e9finition<\/span><\/div>\n  <h2 id=\"def\">EAT, le E du puzzle calorique journalier<\/h2>\n  <p>Ton corps br\u00fble des calories en permanence, m\u00eame immobile. La somme de toute cette d\u00e9pense sur 24&nbsp;heures s&rsquo;appelle le <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/depense-energetique-totale-v2\/\">TDEE<\/a> (Total Daily Energy Expenditure). Il se d\u00e9coupe en quatre briques bien distinctes, chacune avec sa propre physiologie et sa propre m\u00e9thode de calcul. L&rsquo;EAT en est une.<\/p>\n\n  <div class=\"statement\">\n    <div class=\"num\">TDEE = BMR + NEAT + EAT + TEF<\/div>\n    <div class=\"lbl\">L&rsquo;\u00e9quation canonique. <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/metabolisme-de-base\/\">BMR<\/a> = m\u00e9tabolisme de base. <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/neat-depense-non-sportive\/\">NEAT<\/a> = activit\u00e9 hors sport. EAT = s\u00e9ances de sport planifi\u00e9es. <a class=\"inline\" href=\"https:\/\/lean-app.com\/pt\/effet-thermique-des-aliments\/\">TEF<\/a> = digestion des aliments.<\/div>\n  <\/div>\n\n  <p>L&rsquo;EAT, c&rsquo;est pr\u00e9cis\u00e9ment la part li\u00e9e \u00e0 <strong>l&rsquo;exercice planifi\u00e9<\/strong> : une s\u00e9ance de musculation, un footing, une heure de tennis, du v\u00e9lo, du yoga. Ce qui sort du quotidien involontaire et ce qui se s\u00e9pare du repos. Tout ce que tu fais bouger en plus du strict n\u00e9cessaire de la journ\u00e9e tombe ici.<\/p>\n\n  <p>La diff\u00e9rence avec le NEAT est nette : marcher pour aller au m\u00e9tro, monter un escalier, te tenir debout devant ton bureau, ce n&rsquo;est pas de l&rsquo;EAT, c&rsquo;est du NEAT. L&rsquo;EAT commence quand tu d\u00e9cides consciemment \u00ab\u00a0je fais du sport\u00a0\u00bb et que tu mets un cr\u00e9neau dans ton agenda pour \u00e7a. C&rsquo;est cette distinction qui rend l&rsquo;EAT \u00e0 la fois facile \u00e0 motiver mentalement, et difficile \u00e0 mesurer correctement.<\/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; Physiologie<\/span><\/div>\n  <h2 id=\"physio\">Ce qui se passe quand tu bouges<\/h2>\n  <p>Pendant un effort, tes muscles consomment de l&rsquo;ATP \u00e0 un rythme acc\u00e9l\u00e9r\u00e9. Pour reconstituer cet ATP, ton corps mobilise trois fili\u00e8res \u00e9nerg\u00e9tiques : la fili\u00e8re ana\u00e9robie alactique (tr\u00e8s courte, explosive), la fili\u00e8re ana\u00e9robie lactique (efforts intenses jusqu&rsquo;\u00e0 2&nbsp;minutes), et la fili\u00e8re a\u00e9robie (au-del\u00e0, oxydation des glucides puis des lipides). Le m\u00e9lange exact d\u00e9pend de l&rsquo;intensit\u00e9 et de la dur\u00e9e.<\/p>\n\n  <p>Tout ce processus consomme de l&rsquo;oxyg\u00e8ne et lib\u00e8re de la chaleur. La calorim\u00e9trie indirecte mesure cette consommation d&rsquo;oxyg\u00e8ne (VO2) et la convertit en kilocalories. C&rsquo;est la r\u00e9f\u00e9rence scientifique pour quantifier l&rsquo;EAT, et c&rsquo;est aussi la base des tables MET qu&rsquo;on utilise dans la vie r\u00e9elle.<\/p>\n\n  <p>Au-del\u00e0 de la s\u00e9ance elle-m\u00eame, il y a un effet retard appel\u00e9 <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption). Pendant plusieurs heures apr\u00e8s un effort intense, ton m\u00e9tabolisme reste \u00e9lev\u00e9 pour r\u00e9parer les microl\u00e9sions musculaires, reconstituer les stocks de glycog\u00e8ne, et r\u00e9tablir l&rsquo;hom\u00e9ostasie. L&rsquo;EPOC ajoute 5 \u00e0 15&nbsp;% \u00e0 la d\u00e9pense de la s\u00e9ance elle-m\u00eame, davantage apr\u00e8s un HIIT, peu apr\u00e8s une marche tranquille.<\/p>\n\n  <p>Cons\u00e9quence pratique : la m\u00eame heure de sport peut co\u00fbter 200&nbsp;kcal ou 700&nbsp;kcal selon la fili\u00e8re sollicit\u00e9e, la masse musculaire engag\u00e9e, et l&rsquo;intensit\u00e9. C&rsquo;est pourquoi un seul chiffre g\u00e9n\u00e9rique \u00ab\u00a01 heure de sport = X kcal\u00a0\u00bb n&rsquo;a aucun sens.<\/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; Mesure<\/span><\/div>\n  <h2 id=\"mesure\">Ce qui marche, ce qui ne marche pas pour mesurer l&rsquo;EAT<\/h2>\n  <p>Trois grandes familles de m\u00e9thodes coexistent. Une est pr\u00e9cise et inaccessible. Une est rigoureuse et utilisable. Une est pratique et trompeuse.<\/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\">R\u00e9f\u00e9rence laboratoire<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Calorim\u00e9trie indirecte<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Mesure la consommation d&rsquo;O2 et la production de CO2 via un masque. Pr\u00e9cision quasi parfaite, marge d&rsquo;erreur sous 3&nbsp;%. R\u00e9serv\u00e9e aux laboratoires de physiologie, aux athl\u00e8tes de haut niveau et \u00e0 la recherche. Aucune utilisation grand public.<\/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\u00e9thode pragmatique<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Tables MET (Compendium of Physical Activities)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Chaque activit\u00e9 a un coefficient MET valid\u00e9 (1 MET = repos, 8 MET = footing 10&nbsp;km\/h, 6 MET = tennis, 3 \u00e0 5 MET = musculation mod\u00e9r\u00e9e). Combin\u00e9 \u00e0 ton BMR sur bodyfat r\u00e9el, tu obtiens une estimation honn\u00eate de la d\u00e9pense par minute. C&rsquo;est l&rsquo;approche utilis\u00e9e par 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\u00e9thode trompeuse<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Wearables grand public (Apple Watch, Garmin, Fitbit)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Algorithmes propri\u00e9taires bas\u00e9s sur la fr\u00e9quence cardiaque + acc\u00e9l\u00e9rom\u00e8tre. \u00c9tude Stanford 2017 sur 7 capteurs majeurs : le meilleur s&rsquo;est tromp\u00e9 de 27&nbsp;% en moyenne, le pire de 93&nbsp;% sur la d\u00e9pense exercice. Les pauses entre s\u00e9ries sont compt\u00e9es comme du sport intense.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">27 \u00e0 93&nbsp;%<\/div>\n    <div class=\"lbl\">d&rsquo;erreur moyenne mesur\u00e9e sur la d\u00e9pense exercice par les sept wearables grand public test\u00e9s \u00e0 Stanford en 2017. Aucun n&rsquo;a pass\u00e9 la barre des 20&nbsp;% d&rsquo;erreur, pourtant standard en physiologie du sport.<\/div>\n  <\/div>\n\n  <p>Le probl\u00e8me des wearables n&rsquo;est pas le hardware, c&rsquo;est la formule. La fr\u00e9quence cardiaque peut monter pour des raisons non-musculaires (stress, caf\u00e9, chaleur, d\u00e9shydratation). Et l&rsquo;acc\u00e9l\u00e9rom\u00e8tre ne distingue pas un mouvement \u00ab\u00a0utile\u00a0\u00bb d&rsquo;un mouvement parasite. Lean prend volontairement le parti oppos\u00e9 : tu d\u00e9clares ta s\u00e9ance et sa dur\u00e9e effective, et l&rsquo;app calcule depuis le MET r\u00e9el + ton m\u00e9tabolisme personnalis\u00e9.<\/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; D\u00e9terminants<\/span><\/div>\n  <h2 id=\"det\">Les quatre leviers qui font varier l&rsquo;EAT<\/h2>\n  <p>Pour une m\u00eame s\u00e9ance affich\u00e9e \u00ab\u00a01 heure de sport\u00a0\u00bb, la d\u00e9pense r\u00e9elle varie d&rsquo;un facteur 1 \u00e0 3 entre deux personnes. Quatre param\u00e8tres expliquent l&rsquo;essentiel de cet \u00e9cart.<\/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\">Levier 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Dur\u00e9e r\u00e9elle d&rsquo;effort<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">90&nbsp;minutes en salle ne signifient pas 90&nbsp;minutes de musculation. La majorit\u00e9 du temps est en r\u00e9cup\u00e9ration entre les s\u00e9ries. Compter le temps effectif sous tension : typiquement 30 \u00e0 45&nbsp;minutes sur 90 en salle de muscu, 20&nbsp;minutes de course sur 60 en match de tennis loisir.<\/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\">Levier 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Intensit\u00e9 (MET)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Yoga doux : 2,5 MET. V\u00e9lo loisir : 4 MET. Musculation mod\u00e9r\u00e9e : 3,5 MET. Footing 10&nbsp;km\/h : 10 MET. Sprint intervalle : 12 \u00e0 16 MET. L&rsquo;intensit\u00e9 conditionne directement les kcal par minute, et c&rsquo;est mesurable.<\/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\">Levier 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Masse corporelle<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Une personne de 95&nbsp;kg br\u00fble environ 35&nbsp;% de plus qu&rsquo;une personne de 65&nbsp;kg pour la m\u00eame activit\u00e9 (formule MET : kcal\/min = MET \u00d7 poids&nbsp;kg \u00d7 0,0175). Ignorer la masse, c&rsquo;est se tromper d&rsquo;un tiers d&rsquo;office.<\/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\">Levier 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">\u00c9conomie de mouvement<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Un coureur entra\u00een\u00e9 consomme 10 \u00e0 20&nbsp;% d&rsquo;\u00e9nergie en moins qu&rsquo;un d\u00e9butant pour la m\u00eame allure, gr\u00e2ce \u00e0 une technique plus efficiente. Les tables MET ne capturent pas cette dimension. Ton score MET r\u00e9el diminue avec l&rsquo;entra\u00eenement.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>Conclusion pratique : un homme de 90&nbsp;kg qui fait 45&nbsp;minutes effectives de musculation \u00e0 4 MET br\u00fble environ 280&nbsp;kcal d&rsquo;EAT. Le m\u00eame homme entra\u00een\u00e9 fait 60&nbsp;minutes de footing 10&nbsp;km\/h \u00e0 10 MET et br\u00fble 945&nbsp;kcal. Pour une femme de 60&nbsp;kg sur la m\u00eame s\u00e9ance footing : 630&nbsp;kcal. Ce sont des ordres de grandeur, pas des promesses au gramme.<\/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\">Levier dur&eacute;e. MET stable, effort long.<\/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\">Levier intensit&eacute;. MET r&eacute;el, pas la dur&eacute;e affich&eacute;e.<\/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; Contribution au TDEE<\/span><\/div>\n  <h2 id=\"tdee\">L&rsquo;EAT p\u00e8se moins lourd que tu ne le crois<\/h2>\n  <p>C&rsquo;est probablement le r\u00e9sultat le plus contre-intuitif de la physiologie de la d\u00e9pense calorique : l&rsquo;EAT, le poste auquel tout le monde pense en premier quand on parle de \u00ab\u00a0br\u00fbler des calories\u00a0\u00bb, est en r\u00e9alit\u00e9 le plus petit poste du TDEE chez la majorit\u00e9 des gens.<\/p>\n\n  <p>Ordre de grandeur sur une journ\u00e9e compl\u00e8te, pour un homme de 80&nbsp;kg actif mod\u00e9r\u00e9 :<\/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\">Environ 1&nbsp;750&nbsp;kcal\/jour, soit <strong>60 \u00e0 70&nbsp;%<\/strong> du TDEE. C&rsquo;est ce que ton corps br\u00fble au repos pour faire tourner cerveau, foie, c\u0153ur, reins. Modul\u00e9 par ton bodyfat r\u00e9el chez 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\">Environ 400&nbsp;kcal\/jour pour 10&nbsp;000 pas, soit <strong>15 \u00e0 20&nbsp;%<\/strong> du TDEE. Pas, posture debout, gestes quotidiens. C&rsquo;est ici que se cache le gros levier ignor\u00e9 par les apps classiques.<\/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\">Environ 250&nbsp;kcal\/jour avec 4 s\u00e9ances par semaine de 45&nbsp;minutes, soit <strong>5 \u00e0 10&nbsp;%<\/strong> du TDEE. Chez les athl\u00e8tes de haut niveau, ce poste peut grimper \u00e0 20 \u00e0 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\">Environ 250&nbsp;kcal\/jour, soit <strong>environ 10&nbsp;%<\/strong> du TDEE. \u00c9nergie consomm\u00e9e pour dig\u00e9rer. Prot\u00e9ines co\u00fbtent 25&nbsp;%, glucides 8&nbsp;%, lipides 3&nbsp;%.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">5 \u00e0 15&nbsp;%<\/div>\n    <div class=\"lbl\">la fourchette typique de la contribution EAT au TDEE chez un adulte actif. C&rsquo;est moins que la marche quotidienne (NEAT) chez la majorit\u00e9 des personnes. R\u00e9alit\u00e9 contre-intuitive, mais document\u00e9e.<\/div>\n  <\/div>\n\n  <p>Cons\u00e9quence strat\u00e9gique : ajouter 3&nbsp;000 pas par jour (environ 120&nbsp;kcal de NEAT en plus) sur une semaine fait souvent plus que rajouter une s\u00e9ance de sport hebdomadaire. Ce n&rsquo;est pas une raison pour arr\u00eater le sport (la sant\u00e9 cardiovasculaire et la masse musculaire d\u00e9pendent de l&rsquo;EAT), mais c&rsquo;est une raison pour ne pas se reposer uniquement dessus dans une logique de perte de gras.<\/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 face &agrave; Yazio sur l&rsquo;EAT<\/span><\/div>\n  <h2 id=\"vs-yazio\">Lean face &agrave; Yazio sur l&rsquo;EAT : le delta &times;10<\/h2>\n\n  <p>La majorit&eacute; des trackers gonflent l&rsquo;EAT. Yazio illustre le probl&egrave;me : pour une s&eacute;ance de musculation de 60&nbsp;minutes, l&rsquo;app affiche pr&egrave;s de 2&nbsp;000&nbsp;kcal br&ucirc;l&eacute;es. C&rsquo;est physiologiquement impossible pour un humain qui n&rsquo;est ni cycliste pro ni ultratrailer.<\/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    Une heure de musculation pour un homme de 75 &agrave; 90&nbsp;kg : 180 &agrave; 300&nbsp;kcal d&rsquo;EAT r&eacute;el selon l&rsquo;intensit&eacute;. Pas 1&nbsp;986. Le facteur 7 &agrave; 10 d&rsquo;erreur est la cause num&eacute;ro un d&rsquo;&eacute;chec en d&eacute;ficit calorique : tu manges 1&nbsp;500&nbsp;kcal en pensant compenser une s&eacute;ance qui a co&ucirc;t&eacute; 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 annonc&eacute;es.<\/strong><br>60 min de musculation surestim&eacute;es &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 pour la s&eacute;ance.<\/strong><br>MET Ainsworth 2011, BMR sur bodyfat.<\/figcaption>\n    <\/figure>\n\n  <\/div>\n\n  <p style=\"font-size:13px;color:#6E6E73;margin-top:14px;line-height:1.55\"><strong>Source MET musculation :<\/strong> Ainsworth BE et al., <em>2011 Compendium of Physical Activities<\/em>, Med Sci Sports Exerc, 2011 ; 43(8) : 1575 &agrave; 1581. MET musculation g&eacute;n&eacute;rale = 3,5 &agrave; 6,0 selon l&rsquo;intensit&eacute;. Calcul : kcal\/min = MET &times; 3,5 &times; poids(kg) \/ 200.<\/p>\n\n  <p>L&rsquo;enjeu n&rsquo;est pas de minimiser ton effort, c&rsquo;est de t&rsquo;&eacute;viter de manger un repas en trop par illusion compensatoire. La pr&eacute;cision sur l&rsquo;EAT est la condition silencieuse de toute r&eacute;ussite en d&eacute;ficit.<\/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; Comment Lean tracke ton EAT<\/span><\/div>\n  <h2 id=\"lean\">Le pipeline Lean : BodyScan, BMR brevet\u00e9, MET, adaptation<\/h2>\n  <p>Lean est l&rsquo;app qui calcule le mieux l&rsquo;EAT pour une raison simple : son EAT s&rsquo;appuie sur un BMR personnalis\u00e9 sur ton bodyfat r\u00e9el, pas sur une \u00e9quation de 1990 prise sur ton poids brut. Quatre \u00e9tapes en cha\u00eene :<\/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\">Bodyfat r\u00e9el mesur\u00e9 dans l&rsquo;app, base du BMR personnalis\u00e9.<\/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\">Etapa 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\">Tu prends une photo dans l&rsquo;app. L&rsquo;IA estime ton bodyfat \u00e0 partir de ta morphologie visible. Refait chaque semaine. C&rsquo;est cette mesure qui rend le calcul EAT r\u00e9aliste, parce qu&rsquo;elle ancre le BMR sur la masse maigre, pas sur le poids brut.<\/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\">Etapa 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">BMR via mod\u00e8le propri\u00e9taire brevet\u00e9<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">L&rsquo;algorithme brevet\u00e9 Lean calcule ton BMR \u00e0 partir de ta masse maigre r\u00e9elle. Plus pr\u00e9cis que Harris-Benedict 1919 ou Mifflin-St Jeor 1990, qui se basent sur ton poids brut sans conna\u00eetre ton bodyfat.<\/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\">Etapa 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">EAT depuis tables MET + dur\u00e9e effective<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Tu s\u00e9lectionnes ton sport (course, v\u00e9lo, musculation, yoga, natation, tennis, et 100+ autres). Tu saisis le temps effectif d&rsquo;effort, pas le temps en salle. Lean applique le MET de r\u00e9f\u00e9rence du Compendium of Physical Activities et calcule la d\u00e9pense kcal\/min sur ton m\u00e9tabolisme.<\/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\">Etapa 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Adaptation m\u00e9tabolique recalcul\u00e9e<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">En p\u00e9riode de d\u00e9ficit, le BMR baisse (adaptation m\u00e9tabolique). Lean est la premi\u00e8re app \u00e0 mod\u00e9liser ce coefficient et \u00e0 l&rsquo;appliquer multiplicativement au BMR. Convention 100&nbsp;% = optimal, 90&nbsp;% = adaptation de 10 points. Ton EAT bouge avec, automatiquement.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>R\u00e9sultat concret : pour une s\u00e9ance de musculation de 60&nbsp;minutes avec 35&nbsp;minutes effectives sous tension, Lean affichera environ 220&nbsp;kcal d&rsquo;EAT pour un homme de 80&nbsp;kg actif mod\u00e9r\u00e9. MyFitnessPal ou Apple Watch afficheront fr\u00e9quemment 450 \u00e0 600&nbsp;kcal pour la m\u00eame s\u00e9ance. L&rsquo;\u00e9cart est l&rsquo;erreur, et c&rsquo;est cet \u00e9cart qui emp\u00eache une perte de gras de fonctionner sur la dur\u00e9e.<\/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\">Questions fr\u00e9quentes sur l&rsquo;EAT<\/h2>\n  <div class=\"faq\">\n    <details><summary>L&rsquo;EAT, est-ce la m\u00eame chose que \u00ab\u00a0br\u00fbler des calories pendant le sport\u00a0\u00bb&nbsp;?<\/summary><div class=\"ans\">Oui, c&rsquo;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&rsquo;est l&rsquo;un des quatre postes du TDEE, aux c\u00f4t\u00e9s du BMR (repos), du NEAT (activit\u00e9 quotidienne hors sport) et du TEF (digestion).<\/div><\/details>\n    <details><summary>Pourquoi mon Apple Watch surestime-t-elle syst\u00e9matiquement l&rsquo;EAT&nbsp;?<\/summary><div class=\"ans\">Trois raisons. Premi\u00e8rement, l&rsquo;Apple Watch utilise ta fr\u00e9quence cardiaque pour estimer l&rsquo;effort, et la FC peut monter pour des raisons non-musculaires (chaleur, caf\u00e9, stress). Deuxi\u00e8mement, l&rsquo;acc\u00e9l\u00e9rom\u00e8tre ne distingue pas un mouvement utile d&rsquo;un mouvement parasite. Troisi\u00e8mement, quand tu d\u00e9clenches \u00ab\u00a0musculation 60&nbsp;minutes\u00a0\u00bb, l&rsquo;app compte les 60&nbsp;minutes comme effort continu, alors que la moiti\u00e9 est en r\u00e9cup\u00e9ration entre s\u00e9ries. L&rsquo;\u00e9tude Stanford 2017 a mesur\u00e9 27 \u00e0 93&nbsp;% d&rsquo;erreur moyenne sur les sept capteurs majeurs test\u00e9s.<\/div><\/details>\n    <details><summary>L&rsquo;EAT inclut-elle la musculation, ou uniquement le cardio&nbsp;?<\/summary><div class=\"ans\">L&rsquo;EAT inclut toutes les s\u00e9ances de sport planifi\u00e9es, musculation comprise. La musculation a un MET plus faible que le cardio (3 \u00e0 5 MET selon l&rsquo;intensit\u00e9, contre 8 \u00e0 12 MET pour la course) parce que l&rsquo;effort est intermittent et que la fr\u00e9quence cardiaque moyenne reste mod\u00e9r\u00e9e. Mais elle d\u00e9veloppe la masse musculaire, ce qui augmente le BMR sur le long terme. C&rsquo;est l&rsquo;investissement m\u00e9tabolique le plus rentable sur 12 mois.<\/div><\/details>\n    <details><summary>Quelle est la diff\u00e9rence entre EAT et NEAT&nbsp;?<\/summary><div class=\"ans\">L&rsquo;EAT est la d\u00e9pense des s\u00e9ances de sport planifi\u00e9es (cr\u00e9neau d\u00e9di\u00e9, intention explicite). 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&rsquo;EAT dans le TDEE total (15 \u00e0 20&nbsp;% contre 5 \u00e0 15&nbsp;%). C&rsquo;est pour \u00e7a que Lean tracke les pas en plus des s\u00e9ances de sport.<\/div><\/details>\n    <details><summary>L&rsquo;EPOC (\u00ab\u00a0after-burn\u00a0\u00bb) doit-il \u00eatre compt\u00e9 dans l&rsquo;EAT&nbsp;?<\/summary><div class=\"ans\">L&rsquo;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&nbsp;% \u00e0 la d\u00e9pense de la s\u00e9ance elle-m\u00eame selon l&rsquo;intensit\u00e9. Les tables MET s\u00e9rieuses (Compendium of Physical Activities) int\u00e8grent d\u00e9j\u00e0 cet effet sur les estimations standard, donc Lean ne le double-compte pas.<\/div><\/details>\n    <details><summary>Combien de s\u00e9ances par semaine faut-il pour faire bouger l&rsquo;EAT significativement&nbsp;?<\/summary><div class=\"ans\">Avec 3 \u00e0 5 s\u00e9ances de 45&nbsp;minutes effectives par semaine, l&rsquo;EAT repr\u00e9sente environ 5 \u00e0 10&nbsp;% du TDEE chez un adulte actif moyen. En dessous de 3 s\u00e9ances, l&rsquo;EAT devient n\u00e9gligeable face au BMR et au NEAT. Au-del\u00e0 de 6 s\u00e9ances intenses, l&rsquo;EAT peut grimper \u00e0 15 \u00e0 25&nbsp;% du TDEE, mais avec un risque r\u00e9el de baisse compensatoire du NEAT par fatigue.<\/div><\/details>\n  <\/div>\n  <details><summary>Quand je cours, mes pas comptent deux fois (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\">Non. C&rsquo;est un pi&egrave;ge classique sur les trackers basiques. Une s&eacute;ance de course de 45&nbsp;minutes va d&eacute;placer 6&nbsp;000 &agrave; 8&nbsp;000 pas qui apparaissent dans ton NEAT. Si la course est aussi logg&eacute;e comme EAT, tu doubles. Lean d&eacute;tecte le chevauchement temporel : pendant la fen&ecirc;tre de la s&eacute;ance enregistr&eacute;e, les pas correspondants sont retir&eacute;s du NEAT pour &eacute;viter le double-comptage. R&eacute;sultat : ton TDEE quotidien reste exact, pas gonfl&eacute;.<\/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\">Pas neutralis&eacute;s pendant la course. Pas de double-comptage.<\/figcaption><\/figure><\/div><\/div><\/details>\n  <details><summary>Ma s&eacute;ance de musculation ne br&ucirc;le que 200 &agrave; 300&nbsp;kcal, c&rsquo;est normal ?<\/summary><div class=\"ans\">Oui, et c&rsquo;est m&ecirc;me la v&eacute;rit&eacute; physiologique. Une heure de musculation classique avec s&eacute;ries de 8 &agrave; 12 reps et 90 &agrave; 120&nbsp;secondes de repos correspond &agrave; 3,5 &agrave; 5 MET selon le Compendium d&rsquo;Ainsworth 2011. Pour un homme de 80&nbsp;kg : 200 &agrave; 300&nbsp;kcal. Pour une femme de 60&nbsp;kg : 150 &agrave; 220&nbsp;kcal. Si une app t&rsquo;annonce 1&nbsp;500 &agrave; 2&nbsp;000&nbsp;kcal pour la m&ecirc;me s&eacute;ance, l&rsquo;algorithme est faux ou compte la consommation d&rsquo;oxyg&egrave;ne post-effort de mani&egrave;re abusive. La r&egrave;gle simple : une heure de musculation d&eacute;pense environ ce qu&rsquo;une heure de marche soutenue d&eacute;pense.<\/div><\/details>\n  <details><summary>Alors la musculation est inutile pour s&eacute;cher ?<\/summary><div class=\"ans\">Au contraire. La d&eacute;pense calorique aigu&euml; de la s&eacute;ance est faible, mais la musculation est l&rsquo;unique levier qui pr&eacute;serve, voire augmente, ta masse maigre pendant un d&eacute;ficit. Or la masse maigre est le d&eacute;terminant num&eacute;ro un de ton BMR. Sans musculation en d&eacute;ficit, tu perds simultan&eacute;ment gras et muscle, ton BMR chute de 10 &agrave; 20&nbsp;%, l&rsquo;adaptation m&eacute;tabolique se d&eacute;clenche plus fort, et le palier arrive en 6 &agrave; 8&nbsp;semaines. Avec musculation : le BMR tient, la composition corporelle s&rsquo;am&eacute;liore m&ecirc;me &agrave; poids &eacute;gal, et le d&eacute;ficit reste tenable. La valeur de la muscu se mesure sur 12&nbsp;semaines de TDEE pr&eacute;serv&eacute;, pas sur les 300&nbsp;kcal d&rsquo;une s&eacute;ance.<\/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)\">Bibliographie<\/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, version 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>Pillar publi\u00e9 le 26 mai 2026 par L&rsquo;\u00e9quipe Lean. 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Por que Mifflin erra ao ignorar sua atividade.<\/span><\/a><\/li><li><a href=\"\/pt\/effet-thermique-des-aliments\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">TEF : l&rsquo;effet thermique des aliments selon tes macros <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10% de TDEE en moyenne, 25% si haute prot. M\u00e9thode de calcul Lean.<\/span><\/a><\/li><li><a href=\"\/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 aplicativos 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=\"\/pt\/lean-vs-yazio\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Lean frente ao Yazio: precis\u00e3o cient\u00edfica vs ergonomia europeia <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativo BMR, NEAT, EAT, TEF, adapta\u00e7\u00e3o.<\/span><\/a><\/li><li><a href=\"\/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 um cutting <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">D\u00e9ficit sur ton vrai TDEE bodyfat-aware. 3 rythmes lent\/mod\u00e9r\u00e9\/agressif.<\/span><\/a><\/li><li><a href=\"\/pt\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Comment calculer ta vraie d\u00e9pense calorique : le guide complet <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR sur bodyfat r\u00e9el, NEAT par pas, EAT par s\u00e9ance, TEF par macros, adaptation.<\/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>EAT (Exercise Activity Thermogenesis) : guide complet - Lean<\/title>\n<meta name=\"description\" content=\"EAT : d\u00e9finition, mesure scientifique, pi\u00e8ges des wearables et comment Lean calcule pr\u00e9cis\u00e9ment les calories d&#039;exercice via le MET de chaque sport.\" \/>\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\/eat\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"EAT (Exercise Activity Thermogenesis) : guide complet\" \/>\n<meta property=\"og:description\" content=\"EAT : d\u00e9finition, mesure scientifique, pi\u00e8ges des wearables et comment Lean calcule pr\u00e9cis\u00e9ment les calories d&#039;exercice via le MET de chaque sport.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lean-app.com\/pt\/eat\/\" \/>\n<meta property=\"og:site_name\" content=\"Lean\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-09T14:02:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-20T10:24:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" \/>\n<meta name=\"author\" content=\"L&#039;\u00e9quipe Lean\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"EAT (Exercise Activity Thermogenesis) : guide complet\" \/>\n<meta name=\"twitter:description\" content=\"EAT : d\u00e9finition, mesure scientifique, pi\u00e8ges des wearables et comment Lean calcule pr\u00e9cis\u00e9ment les calories d&#039;exercice via le MET de chaque sport.\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L&#039;\u00e9quipe Lean\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/lean-app.com\/eat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/eat\/\"},\"author\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"headline\":\"EAT\",\"datePublished\":\"2025-07-09T14:02:07+00:00\",\"dateModified\":\"2026-08-20T10:24:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/lean-app.com\/eat\/\"},\"wordCount\":3887,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/eat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/lean-app.com\/eat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/lean-app.com\/eat\/\",\"url\":\"https:\/\/lean-app.com\/eat\/\",\"name\":\"EAT (Exercise Activity Thermogenesis) : guide complet - 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