{"id":1565,"date":"2026-05-26T22:00:30","date_gmt":"2026-05-26T22:00:30","guid":{"rendered":"https:\/\/lean-app.com\/?p=1565"},"modified":"2026-09-05T10:39:33","modified_gmt":"2026-09-05T10:39:33","slug":"calculateur-deficit-calorique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/sv\/calculateur-deficit-calorique\/","title":{"rendered":"Kalkylator f\u00f6r kaloriunderskott: r\u00e4tt ansats f\u00f6r en deff (efter din verkliga TDEE)"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"&minus;\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\n  body.postid-1565 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1565 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1565 #lvm-shell *{max-width:100%}\nbody.postid-1565 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1565 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1565 #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-1565 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1565 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1565 #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-1565 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1565 #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-1565 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1565 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1565 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1565 #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-1565 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1565 #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-1565 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1565 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1565 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1565 #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-1565 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1565 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1565 #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-1565 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1565 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1565 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1565 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1565 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1565 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1565 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/sv\/\"><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\/sv\/\">Hem<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/sv\/\">Hem<\/a> &nbsp;\/&nbsp; Kalkylator f\u00f6r kaloriunderskott<\/div>\n  <div class=\"eyebrow\">Kalkylator &middot; Deffens vetenskap<\/div>\n  <h1 id=\"title\">Kalkylator f\u00f6r kaloriunderskott: r\u00e4tt ansats f\u00f6r en deff\n    <span class=\"alt\">efter din verkliga TDEE (fettprocentmedveten)<\/span>\n  <\/h1>\n  <p class=\"dek\">R\u00e4tt underskott \u00e4r inte en rund siffra. Det \u00e4r en procent av din verkliga TDEE. Ber\u00e4kna det p\u00e5 din verkliga f\u00f6rbrukning (fettprocent inkluderad), v\u00e4lj ett l\u00e5ngsamt, m\u00e5ttligt eller aggressivt tempo, och se muskelf\u00f6rlusten komma s\u00e5 snart du \u00f6verstiger &minus;25&nbsp;%.<\/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>Lean-teamet<\/strong> &middot; L\u00e4stid 12&nbsp;min &middot; Uppdaterad 26 maj 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" 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\">Gratis nedladdning<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Kaloriunderskottet f\u00f6r att g\u00e5 ner i vikt m\u00e5ste ber\u00e4knas i procent av din TDEE, inte i absolut v\u00e4rde. Och din TDEE m\u00e5ste ber\u00e4knas p\u00e5 din verkliga kroppssammans\u00e4ttning, inte p\u00e5 Mifflin-St Jeor 1990. Lean g\u00f6r b\u00e5da: AI BodyScan f\u00f6r fettprocenten, kontinuerlig omkalibrering f\u00f6r underskottet, live-kaloribalans under dagen.\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>D\u00e9mo interactive<\/small>Touchez l&rsquo;\u00e9cran pour explorer l&rsquo;app<\/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>D\u00e9mo interactive<\/small>Touchez l&rsquo;\u00e9cran<br>f\u00f6r att utforska appen<\/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=\"Tillbaka\">&#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=\"F\u00f6rbruknings-fliken\"><\/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\">\u00d6versikt<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorier<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">D\u00e9pense<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strat\u00e9gie<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Snabbt svar<\/div>\n    <p>F\u00f6r att ber\u00e4kna ditt kaloriunderskott r\u00e4tt, utg\u00e5 fr\u00e5n din <b>riktiga TDEE<\/b> (ber\u00e4knad p\u00e5 din verkliga fettprocent), v\u00e4lj ett underskott i procent av den h\u00e4r TDEE:n snarare \u00e4n en rund siffra, och acceptera att den metabola anpassningen bromsar f\u00f6rlusten efter 2 till 3 veckor. Tre rekommenderade tempon: <b>l\u00e5ngsamt (&minus;10&nbsp;%)<\/b> f\u00f6r att bevara muskeln, <b>m\u00e5ttligt (&minus;20&nbsp;%)<\/b> i standarddeff, <b>aggressivt (&minus;25 till &minus;30&nbsp;%)<\/b> endast under korta perioder. Bortom &minus;30&nbsp;% \u00e4r muskelf\u00f6rlust och hormonellt fall garanterade.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Kalkylator<\/span>Ber\u00e4kna ditt underskott p\u00e5 din riktiga TDEE<\/h2>\n<p>Mata in dina data nedan. Din uppskattade TDEE visas \u00f6verst (ber\u00e4knad p\u00e5 din fettfria massa via Leans fettprocentmedvetna ansats, sedan justerad f\u00f6r din aktivitetsniv\u00e5). De tre underskottsscenarierna nedan visar ditt m\u00e5lintag och det uppskattade f\u00f6rlusttempot f\u00f6r vart och ett.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Dina parametrar<\/h3>\n    <div class=\"calc-row\">\n      <label>K\u00f6n<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Man<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Kvinna<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">\u00c5lder (\u00e5r)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Vikt (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"80\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">L\u00e4ngd (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"130\" max=\"220\" value=\"180\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Fettprocent <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Aktivitetsniv\u00e5<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">Stillasittande (kontor, 0 tr\u00e4ning)<\/option>\n        <option value=\"1.375\">L\u00e4tt (promenad, 1-2 pass\/vecka)<\/option>\n        <option value=\"1.55\" selected>M\u00e5ttlig (3-4 pass\/vecka)<\/option>\n        <option value=\"1.725\">Intensiv (5-6 pass\/vecka)<\/option>\n        <option value=\"1.9\">Mycket intensiv (idrottare)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">K\u00e4nner du inte till din fettprocent? Lean ber\u00e4knar den fr\u00e5n ett foto (AI BodyScan, 5&nbsp;sekunder) med precision p\u00e5 DEXA-niv\u00e5.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Din uppskattade TDEE<\/div>\n      <div class=\"val\"><span id=\"rTDEE\">0<\/span><span class=\"unit\">kcal\/dag<\/span><\/div>\n      <div class=\"note\">Ber\u00e4knad p\u00e5 din fettfria massa &times; aktivitetsmultiplikator<\/div>\n    <\/div>\n\n    <div class=\"scen-grid\">\n      <div class=\"scen-card lent\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">L\u00e5ngsamt<\/span>\n          <span class=\"scen-pct\">&minus;10&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rLent\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,25&nbsp;kg\/vecka &middot; bevarar den fettfria massan<\/div>\n      <\/div>\n      <div class=\"scen-card mod\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">M\u00e5ttligt (rekommenderat)<\/span>\n          <span class=\"scen-pct\">&minus;20&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rMod\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,5&nbsp;kg\/vecka &middot; balanserad standarddeff<\/div>\n      <\/div>\n      <div class=\"scen-card agg\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Aggressivt<\/span>\n          <span class=\"scen-pct\">&minus;25 till &minus;30&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rAgg\">0<\/span><span class=\"u\">kcal\/dag<\/span><\/div>\n        <div class=\"scen-rate\">~0,75 till 1&nbsp;kg\/vecka<\/div>\n        <div class=\"scen-warn\">Risk f\u00f6r muskelf\u00f6rlust och hormonellt fall. Endast korta faser (2-4 veckor).<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Med Lean <b>kalibreras ditt underskott om vid varje v\u00e4gning<\/b>. BMR sjunker n\u00e4r du f\u00f6rlorar fett, den metabola anpassningen bromsar f\u00f6rbrukningen: ditt m\u00e5lintag r\u00f6r sig d\u00e4refter, utan pappersformel.\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Kalkylatorn ovan anv\u00e4nder en offentlig ansats p\u00e5 fettfri massa f\u00f6r din TDEE. <b>Leans patenterade egenutvecklade modell g\u00e5r l\u00e4ngre:<\/b> den integrerar den metabola anpassningen i underskott (konvention 100&rarr;0&nbsp;%), kalibrerar om vecka f\u00f6r vecka via AI BodyScan och v\u00e4gningen, och justerar ditt kalorim\u00e5l f\u00f6r dagen efter det du redan har \u00e4tit. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Testa p\u00e5 din profil i Lean.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Myten krossad<\/span>Varf\u00f6r 7700 kcal = 1 kg inte h\u00e5ller l\u00e4ngre<\/h2>\n\n<div class=\"statement\"><p>Myten <span class=\"accent\">7700 kcal = 1 kg<\/span> h\u00e4rstammar fr\u00e5n en studie fr\u00e5n 1958. Den metabola anpassningen har \u00e4ndrat spelreglerna.<\/p><\/div>\n\n<div class=\"body\">\n<p>Wishnofsky publicerar 1958 en approximation som blev en gyllene regel: 1 kg kroppsfett inneh\u00e5ller cirka 7&thinsp;700 kcal, s\u00e5 ett ackumulerat underskott p\u00e5 7&thinsp;700 kcal borde ge 1 kg f\u00f6rlust. Formeln har cirkulerat i 60 \u00e5r i nutritionsl\u00e4rob\u00f6cker, loggningsappar och coachers huvuden.<\/p>\n<p>Problemet: den f\u00f6ruts\u00e4tter att din TDEE f\u00f6rblir konstant under ditt underskott. Det \u00e4r fel. N\u00e4r du \u00e4ter i underskott i 2 till 3 veckor aktiverar din kropp en <b>adaptation m\u00e9tabolique<\/b> som bromsar din BMR 5 till 20&nbsp;% under f\u00f6rv\u00e4ntat v\u00e4rde (M\u00fcller 2015). Din omedvetna NEAT sjunker ocks\u00e5 (mindre fipplande, mindre rask promenad). Totalt kan din verkliga TDEE falla 15 till 25&nbsp;% i f\u00f6rh\u00e5llande till TDEE:n ber\u00e4knad i b\u00f6rjan av dieten.<\/p>\n<p>Konkret: en man med 2&thinsp;700 kcal i TDEE som \u00e4ter p\u00e5 &minus;500 kcal i 8 veckor kommer <b>inte&#8203;<\/b> att g\u00e5 ner 8 &times; 0,45 &asymp; 3,6&nbsp;kg som Wishnofsky-ber\u00e4kningen f\u00f6ruts\u00e4ger. Han kommer att g\u00e5 ner mellan 2,2 och 2,8&nbsp;kg, eftersom hans verkliga TDEE i vecka 6 inte l\u00e4ngre \u00e4r 2&thinsp;700 utan 2&thinsp;300. Det \u00abupplevda\u00bb underskottet blir &minus;100 kcal\/dag.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Bodyfat r\u00e9el<\/b>Foto, 5&nbsp;sekunder. Lean r\u00e4knar om din BMR p\u00e5 din fettfria massa, s\u00e5 ditt underskott f\u00f6rblir r\u00e4tt \u00e4ven n\u00e4r din kropp anpassar sig.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>R\u00e4tt ansats \u00e4r att <b>kalibrera om underskottet kontinuerligt<\/b>. Inte en m\u00e5lsiffra f\u00f6r 12 veckor, utan ett m\u00e5l som r\u00f6r sig efter din verkliga kroppssammans\u00e4ttning och din verkliga TDEE f\u00f6r veckan. Lean g\u00f6r precis det: vid varje v\u00e4gning r\u00e4knas BMR om p\u00e5 den fettfria massan (sj\u00e4lv omr\u00e4knad via fettprocenten), den metabola anpassningen integreras multiplikativt, och kalorim\u00e5let f\u00f6r dagen justeras.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Detaljerna om TDEE-sammans\u00e4ttningen och den metabola anpassningen finns i <a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\">calculateur TDEE complet<\/a> och pelaren <a href=\"https:\/\/lean-app.com\/sv\/metabolisme-de-base\/\">BMR<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tre profiler, tre underskott<\/span>R\u00e4tt underskott beror p\u00e5 din utg\u00e5ngspunkt<\/h2>\n<p>Tre m\u00e4n, tre sammans\u00e4ttningar, tre olika m\u00e5l. Du ser hur r\u00e4tt underskott varierar efter fettprocent och aktivitet, inte efter en universell regel.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Sportig profil<\/h4>\n    <div class=\"meta\">28 \u00e5r &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 18&nbsp;% fettprocent &middot; m\u00e5ttlig aktivitet &middot; m\u00e5l standarddeff<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Uppskattad TDEE (fettprocentmedveten)<\/span><span class=\"v\">2&thinsp;700 kcal<\/span><\/div>\n      <div class=\"rw\"><span>L\u00e5ngsamt underskott (&minus;10&nbsp;%)<\/span><span class=\"v\">2&thinsp;430 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>M\u00e5ttligt underskott (&minus;20&nbsp;%) Lean-m\u00e5l<\/span><span class=\"v\">2&thinsp;160 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressivt underskott (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;025 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">F\u00f6rv\u00e4ntat tempo: <b style=\"color:var(--pink)\">0,5&nbsp;kg\/vecka<\/b>. Linj\u00e4r deff, muskel bevarad.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Genomsnittsprofil<\/h4>\n    <div class=\"meta\">35 \u00e5r &middot; 75&nbsp;kg &middot; 175&nbsp;cm &middot; 22&nbsp;% fettprocent &middot; stillasittande &middot; m\u00e5l komma i form igen<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Uppskattad TDEE (fettprocentmedveten)<\/span><span class=\"v\">2&thinsp;200 kcal<\/span><\/div>\n      <div class=\"rw\"><span>L\u00e5ngsamt underskott (&minus;10&nbsp;%)<\/span><span class=\"v\">1&thinsp;980 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>M\u00e5ttligt underskott (&minus;20&nbsp;%) Lean-m\u00e5l<\/span><span class=\"v\">1&thinsp;760 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressivt underskott (&minus;25&nbsp;%)<\/span><span class=\"v\">1&thinsp;650 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">F\u00f6rv\u00e4ntat tempo: <b style=\"color:var(--pink)\">0,4 till 0,5&nbsp;kg\/vecka<\/b>. G\u00e5 inte under 1&thinsp;500 kcal (hormonell tr\u00f6skel f\u00f6r m\u00e4n).<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Avancerad recomp-profil<\/h4>\n    <div class=\"meta\">30 \u00e5r &middot; 70&nbsp;kg &middot; 175&nbsp;cm &middot; 12&nbsp;% fettprocent &middot; intensiv aktivitet &middot; m\u00e5l rekomposition (bygga muskel, f\u00f6rlora fett)<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Uppskattad TDEE (fettprocentmedveten)<\/span><span class=\"v\">2&thinsp;900 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>L\u00e5ngsamt underskott (&minus;10&nbsp;%) Lean-m\u00e5l<\/span><span class=\"v\">2&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>M\u00e5ttligt underskott (&minus;20&nbsp;%)<\/span><span class=\"v\">2&thinsp;320 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Aggressivt underskott (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;175 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">F\u00f6rv\u00e4ntat tempo: <b style=\"color:var(--pink)\">0,2&nbsp;kg\/vecka<\/b>. Recomp = minimalt underskott, h\u00f6gt protein, progressiv \u00f6verbelastning p\u00e5 gymmet.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; De tre tempona i detalj<\/span>L\u00e5ngsamt, m\u00e5ttligt, aggressivt: f\u00f6r vem, f\u00f6r vad<\/h2>\n<p>R\u00e4tt underskott \u00e4r inte det snabbaste. Det \u00e4r det du kan h\u00e5lla utan att f\u00f6rst\u00f6ra din \u00e4mnesoms\u00e4ttning eller f\u00f6rlora din fettfria massa. H\u00e4r \u00e4r detaljerna om de tre tempona.<\/p>\n\n<div class=\"sce-detail\">\n  <div class=\"sd lent\">\n    <div class=\"head\"><h4>L\u00e5ngsamt underskott<\/h4><span class=\"pct\">&minus;10&nbsp;% av TDEE<\/span><\/div>\n    <p>F\u00f6rv\u00e4ntad f\u00f6rlust: ~0,25&nbsp;kg\/vecka, allts\u00e5 cirka 1&nbsp;kg\/m\u00e5nad. Minimal metabol anpassning, kontrollerbar hunger, fettfri massa bevarad.<\/p>\n    <div class=\"lab\">F\u00f6r vem<\/div>\n    <p>Redan definierade profiler (fettprocent &lt; 15&nbsp;% man, &lt; 22&nbsp;% kvinna) som siktar p\u00e5 rekomposition. Profiler som kommer ur en uppbyggnadsfas. Profiler som \u00e4r k\u00e4nsliga f\u00f6r restriktion (idrottskarri\u00e4r, br\u00e4cklig mental hantering).<\/p>\n    <div class=\"lab\">Risker<\/div>\n    <p>Ingen hormonell eller muskul\u00e4r risk. Den enda risken: att f\u00f6rlusten \u00e4r f\u00f6r l\u00e5ngsam f\u00f6r att h\u00e5lla motivationen.<\/p>\n    <div class=\"lab\">Leans rekommendation<\/div>\n    <p>Som standard p\u00e5 recomp-profiler och andra deffcykler. Kombineras med styrketr\u00e4ning f\u00f6r att stimulera den fettfria massan.<\/p>\n  <\/div>\n\n  <div class=\"sd mod\">\n    <div class=\"head\"><h4>M\u00e5ttligt underskott (rekommenderat)<\/h4><span class=\"pct\">&minus;20&nbsp;% av TDEE<\/span><\/div>\n    <p>F\u00f6rv\u00e4ntad f\u00f6rlust: ~0,5&nbsp;kg\/vecka, allts\u00e5 cirka 2&nbsp;kg\/m\u00e5nad. M\u00e5ttlig metabol anpassning (10 till 15&nbsp;% i genomsnitt efter 6 veckor), hanterbar hunger med h\u00f6gt protein och fibrer.<\/p>\n    <div class=\"lab\">F\u00f6r vem<\/div>\n    <p>Standarddeff p\u00e5 profil med fettmarginal att f\u00f6rlora (fettprocent 15 till 25&nbsp;% man, 22 till 32&nbsp;% kvinna). Standardl\u00e4ge f\u00f6r majoriteten av \u00abnormala\u00bb viktnedg\u00e5ngsm\u00e5l.<\/p>\n    <div class=\"lab\">Risker<\/div>\n    <p>Om underskottet str\u00e4cker sig bortom 12 veckor utan diet break kan den metabola anpassningen \u00f6verstiga 20&nbsp;%: f\u00f6rlusten stagnerar. L\u00f6sning: kalibrera om TDEE och \u00f6verv\u00e4ga en refeed.<\/p>\n    <div class=\"lab\">Leans rekommendation<\/div>\n    <p>Standardm\u00e5l f\u00f6r majoriteten av nya anv\u00e4ndare. Lean justerar automatiskt dagens kcal-m\u00e5l efter live-kaloribalansen och den ber\u00e4knade metabola anpassningen.<\/p>\n  <\/div>\n\n  <div class=\"sd agg\">\n    <div class=\"head\"><h4>Aggressivt underskott<\/h4><span class=\"pct\">&minus;25 till &minus;30&nbsp;% av TDEE<\/span><\/div>\n    <p>F\u00f6rv\u00e4ntad f\u00f6rlust: ~0,75 till 1&nbsp;kg\/vecka. Stark metabol anpassning (upp till 25&nbsp;% p\u00e5 8 veckor enligt M\u00fcller). Betydande hunger. Risk f\u00f6r muskelf\u00f6rlust om proteinerna \u00e4r otillr\u00e4ckliga.<\/p>\n    <div class=\"lab\">F\u00f6r vem<\/div>\n    <p>Profiler med betydande \u00f6vervikt (fettprocent &gt; 28&nbsp;% man, &gt; 35&nbsp;% kvinna) som kan tolerera ett st\u00f6rre absolut underskott utan muskul\u00e4r risk. Idrottare i kort fas f\u00f6re t\u00e4vling (peak week).<\/p>\n    <div class=\"lab\">Risker<\/div>\n    <p>Bortom &minus;30&nbsp;% \u00e4r muskelf\u00f6rlust n\u00e4stan garanterad (Helms 2014), fall i sk\u00f6ldk\u00f6rtelhormoner och k\u00f6nshormoner, prestation p\u00e5 gymmet som kollapsar. Amenorr\u00e9 hos kvinnor. Sl\u00f6het, d\u00e5lig \u00e5terh\u00e4mtning.<\/p>\n    <div class=\"lab\">Leans rekommendation<\/div>\n    <p>Endast korta faser (2 till 4 veckor max), f\u00f6ljda av en \u00e5terg\u00e5ng till m\u00e5ttligt underskott eller en diet break p\u00e5 underh\u00e5ll. Aldrig i \u00abl\u00e5ngvarigt\u00bb l\u00e4ge.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Hur Lean kalibrerar om ditt underskott<\/span>Underskottet som r\u00f6r sig med din kropp<\/h2>\n\n<div class=\"body\">\n<p>Ett underskott ber\u00e4knat i b\u00f6rjan av dieten \u00e4r bara giltigt i b\u00f6rjan av dieten. Efter 2 till 3 veckor har din kropp f\u00f6r\u00e4ndrats: mindre vikt, ibland mindre fettprocent, l\u00e4gre BMR, metabol anpassning som b\u00f6rjar. Underskottet \u00ab&minus;500 kcal\/dag\u00bb du h\u00f6ll blir ett underskott p\u00e5 \u00ab&minus;300 kcal\/dag\u00bb utan att du \u00e4ndrar n\u00e5got. F\u00f6rlusten bromsar, du f\u00e5r panik, du sk\u00e4r \u00e4nnu mer: det \u00e4r f\u00e4llan med underdietning.<\/p>\n<p>Lean undviker det genom att r\u00e4kna om allt, kontinuerligt:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. BMR-omr\u00e4kning vid varje v\u00e4gning<\/h4>\n    <div class=\"meta\">Patenterad egenutvecklad modell p\u00e5 fettfri massa<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">N\u00e4r du v\u00e4ger 2&nbsp;kg mindre \u00e4r din mekaniska BMR l\u00e4gre. Lean r\u00e4knar om den automatiskt. Ingen anledning att r\u00f6ra kalkylatorn.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. \u00c5terkommande AI BodyScan<\/h4>\n    <div class=\"meta\">Foto, 5 sekunder, uppdaterad fettprocent<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Under deffen kan din fettfria massa f\u00f6r\u00e4ndras (helst stabil, ibland i l\u00e4tt nedg\u00e5ng). Fettprocenten uppdateras, allts\u00e5 BMR ocks\u00e5.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Modellerad metabol anpassning<\/h4>\n    <div class=\"meta\">Multiplikationskoefficient f\u00f6r BMR, konvention 100&rarr;0&nbsp;%<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Varje vecka i underskott uppskattar Lean din anpassningskoefficient. Om du g\u00e5r ner mindre \u00e4n f\u00f6rv\u00e4ntat sjunker koefficienten: din omr\u00e4knade TDEE speglar din fysiologiska verklighet.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Live-kaloribalans<\/h4>\n    <div class=\"meta\">Dagens kcal-m\u00e5l som r\u00f6r sig under dagen<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Under dagen flyttar sig ditt m\u00e5l efter det du redan har \u00e4tit och efter din verkliga aktivitet (steg, pass). Du ser direkt hur mycket du fortfarande kan \u00e4ta f\u00f6r att h\u00e5lla dig inom ditt m\u00e5l.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Den h\u00e4r logiken lever i Leans <b>Progressionspyramid<\/b> i Lean: f\u00f6ljsamhet &gt; kalorim\u00e5l &gt; steg &gt; makron. Hierarkin som maximerar f\u00f6rlusten utan att f\u00f6rst\u00f6ra den. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Se Pyramiden i appen<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Allt du undrar om kaloriunderskott<\/h2>\n<details class=\"faq\"><summary>Hur ber\u00e4knar man sitt kaloriunderskott exakt?<\/summary><div class=\"faq-body\"><p>Utg\u00e5 fr\u00e5n din verkliga TDEE (BMR p\u00e5 fettfri massa + NEAT + EAT + TEF, helst fettprocentmedveten), och till\u00e4mpa sedan en underskottsprocent efter ditt m\u00e5l: 10 % f\u00f6r att bevara muskel, 20 % f\u00f6r en standarddeff, 25 till 30 % f\u00f6r en kort aggressiv fas. Undvik runda siffror som 500 kcal mindre: de \u00e4r f\u00f6r aggressiva p\u00e5 sm\u00e5 kroppar och f\u00f6r milda p\u00e5 stora.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Vilket kaloriunderskott f\u00f6r att g\u00e5 ner 1 kg per vecka?<\/summary><div class=\"faq-body\"><p>Ett kilo kroppsfett inneh\u00e5ller cirka 7 700 kcal. I teorin skulle ett dagligt underskott p\u00e5 1 100 kcal ge 1 kg per vecka. I praktiken bromsar den metabola anpassningen f\u00f6rlusten med 15 till 25 % efter n\u00e5gra veckor. F\u00f6r att sikta p\u00e5 1 kg\/vecka p\u00e5 ett realistiskt s\u00e4tt kr\u00e4vs ett inledande underskott p\u00e5 25 till 30 % av TDEE, som inte ska h\u00e5llas bortom 2 till 4 veckor.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Vilket kaloriunderskott f\u00f6r en deff utan att f\u00f6rlora muskel?<\/summary><div class=\"faq-body\"><p>Det m\u00e5ttliga underskottet (-20 % av TDEE) \u00e4r den b\u00e4sta kompromissen. Kombinerat med 1,8 till 2,2 g protein per kg fettfri massa och regelbunden styrketr\u00e4ning ger det en fettf\u00f6rlust p\u00e5 cirka 0,5 kg\/vecka samtidigt som muskelmassan bevaras (Helms 2014). Det l\u00e5ngsamma underskottet (-10 %) \u00e4r \u00e4nnu mer skyddande men l\u00e5ngsammare.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>F\u00f6r stort kaloriunderskott: vilka risker?<\/summary><div class=\"faq-body\"><p>Bortom 30 % av TDEE staplas riskerna: accelererad muskelf\u00f6rlust, fall i sk\u00f6ldk\u00f6rtelhormoner (T3, T4), fall i k\u00f6nshormoner (testosteron hos m\u00e4n, \u00f6strogener hos kvinnor, \u00e4nda till amenorr\u00e9), prestation p\u00e5 gymmet som kollapsar, f\u00f6rs\u00e4mrad s\u00f6mn, adaptiv \u00e4mnesoms\u00e4ttning som f\u00f6rst\u00e4rks och bromsar f\u00f6rlusten \u00e4nnu mer. Du slutar med att f\u00f6rlora mer muskel \u00e4n fett.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hur m\u00e5nga kcal mindre per dag f\u00f6r att g\u00e5 ner 5 kg?<\/summary><div class=\"faq-body\"><p>Det beror p\u00e5 m\u00e5ltempot. Med m\u00e5ttligt underskott (-20 % TDEE, ~0,5 kg\/vecka) kr\u00e4vs 10 veckor f\u00f6r 5 kg total vikt. Med l\u00e5ngsamt underskott (-10 %, ~0,25 kg\/vecka), 20 veckor. Observera att de h\u00e4r uppskattningarna f\u00f6ruts\u00e4tter en genomsnittlig metabol anpassning; det verkliga tempot bromsar genom veckorna, det \u00e4r normalt och d\u00e4rf\u00f6r kalibrerar Lean om.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Varf\u00f6r bromsar min f\u00f6rlust efter n\u00e5gra veckor i underskott?<\/summary><div class=\"faq-body\"><p>Tre samtidiga orsaker. F\u00f6rsta: din BMR sjunker eftersom du v\u00e4ger mindre. Andra: den metabola anpassningen minskar din BMR 5 till 20 % under f\u00f6rv\u00e4ntat v\u00e4rde. Tredje: din omedvetna NEAT minskar (du r\u00f6r dig mindre utan att m\u00e4rka det). Totalt kan din verkliga TDEE falla 15 till 25 % i f\u00f6rh\u00e5llande till start-TDEE:n. L\u00f6sning: kalibrera om underskottet i procent av den nya TDEE:n, inte i absolut v\u00e4rde.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>B\u00f6r man ta en diet break under en deff?<\/summary><div class=\"faq-body\"><p>Ja, s\u00e5 snart deffen \u00f6verstiger 8 till 12 veckor eller den metabola anpassningen blir f\u00f6r stark (stagnerande f\u00f6rlust trots underskott). Diet break best\u00e5r i att g\u00e5 tillbaka till underh\u00e5ll (TDEE) i 1 till 2 veckor f\u00f6r att l\u00e5ta hormonerna stiga igen och \u00e4mnesoms\u00e4ttningen delvis nollst\u00e4llas (Trexler 2014). Sedan \u00e5terupptas underskottet, i liknande eller mildare tempo.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kaloriunderskott man vs kvinna: vilken skillnad?<\/summary><div class=\"faq-body\"><p>Principen (procent av TDEE) \u00e4r identisk. Men den absoluta minimitr\u00f6skeln skiljer sig: hos m\u00e4n \u00e4r det s\u00e4llan motiverat att g\u00e5 under 1 500 kcal\/dag; hos kvinnor ligger den hormonella tr\u00f6skeln runt 1 200 till 1 300 kcal. Under det, risk f\u00f6r amenorr\u00e9 och sk\u00f6ldk\u00f6rtelrubbningar. Kvinnor i lutealfasen (f\u00f6re mens) kan h\u00e5lla kvar 1 till 2 kg vatten som d\u00f6ljer fettf\u00f6rlusten: ingen panik.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Kan man f\u00f6rlora fett och bygga muskel samtidigt?<\/summary><div class=\"faq-body\"><p>Ja, det \u00e4r kroppsrekomposition. M\u00f6jligt s\u00e4rskilt hos: (a) nyb\u00f6rjare i styrka, (b) \u00f6verviktiga profiler, (c) profiler som kommer ur en l\u00e5ng paus. Villkor: minimalt underskott (-10 % TDEE max), h\u00f6gt protein (~2 g\/kg fettfri massa), progressiv styrketr\u00e4ning, s\u00f6mn 7 till 9 h. Viktnedg\u00e5ngen \u00e4r l\u00e5ngsam (~0,2 kg\/vecka) men fettprocenten sjunker snabbare \u00e4n vikten.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00c4r myten 7700 kcal = 1 kg sann?<\/summary><div class=\"faq-body\"><p>Teoretiskt, ja: 1 kg kroppsfett inneh\u00e5ller cirka 7 700 kcal. Praktiskt, nej: den metabola anpassningen g\u00f6r att ett ackumulerat underskott p\u00e5 7 700 kcal \u00f6ver flera veckor inte ger exakt 1 kg f\u00f6rlust. Regeln fungerar i b\u00f6rjan av underskottet, och avviker sedan med 15 till 25 % efter 6 till 8 veckor. D\u00e4rf\u00f6r har statiska kalkylatorer fel och Lean r\u00e4knar om kontinuerligt.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Vetenskapliga k\u00e4llor<\/h4>\n  <ol>\n    <li>Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/13594881\/\" target=\"_blank\" rel=\"noopener\">PubMed 13594881<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Curr Obes Rep. 2016;5(4):413-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">PubMed 27739007<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>Aragon AA, Schoenfeld BJ, Wildman R, et al. ISSN position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun;14:16. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">PubMed 28630601<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Ditt kaloriunderskott, omkalibrerat varje vecka<\/h3>\n  <p>AI BodyScan, live-kaloribalans, modellerad metabol anpassning. Utan pappersformel eller rund siffra. Gratis nedladdning, 7&nbsp;dagars provperiod p\u00e5 \u00e5rsabonnemanget.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#calculator\",\"name\":\"Calculateur de d\u00e9ficit calorique\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\",\"description\":\"Calculateur de d\u00e9ficit calorique sur TDEE bodyfat-aware avec trois sc\u00e9narios (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %).\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l'adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d'environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique trop important : quels risques ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Au-del\u00e0 de 30 % du TDEE, les risques s'accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l'homme, oestrog\u00e8nes chez la femme, jusqu'\u00e0 l'am\u00e9norrh\u00e9e), performance en salle qui s'effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.\"}},{\"@type\":\"Question\",\"name\":\"Combien de kcal en moins par jour pour perdre 5 kg ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c'est normal et c'est pour \u00e7a que Lean recalibre.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l'adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t'en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.\"}},{\"@type\":\"Question\",\"name\":\"Faut-il faire un diet break pendant une s\u00e8che ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l'adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). Reprise du d\u00e9ficit ensuite, \u00e0 un rythme similaire ou plus doux.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique homme vs femme : quelle diff\u00e9rence ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le principe (pourcentage du TDEE) est identique. Mais le seuil minimum absolu diff\u00e8re : chez l'homme, descendre sous 1 500 kcal\/jour est rarement justifi\u00e9 ; chez la femme, le seuil hormonal est autour de 1 200 \u00e0 1 300 kcal. En dessous, risque d'am\u00e9norrh\u00e9e et de d\u00e9r\u00e8glement thyro\u00efdien. Les femmes en phase lut\u00e9ale (avant r\u00e8gles) peuvent retenir 1 \u00e0 2 kg d'eau qui masque la perte de gras : ne pas paniquer.\"}},{\"@type\":\"Question\",\"name\":\"Peut-on perdre du gras et prendre du muscle en m\u00eame temps ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la recomposition corporelle. Possible surtout chez : (a) d\u00e9butants en force, (b) profils en surpoids, (c) profils sortant d'une longue pause. Conditions : d\u00e9ficit minimal (-10 % TDEE max), prot\u00e9ines \u00e9lev\u00e9es (~2 g\/kg masse maigre), entra\u00eenement en force progressif, sommeil 7 \u00e0 9h. La perte de poids est lente (~0,2 kg\/semaine) mais le bodyfat baisse plus vite que le poids.\"}},{\"@type\":\"Question\",\"name\":\"Le mythe 7700 kcal = 1 kg est-il vrai ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Th\u00e9oriquement, oui : 1 kg de gras corporel contient environ 7 700 kcal. Pratiquement, non : l'adaptation m\u00e9tabolique fait qu'un d\u00e9ficit cumul\u00e9 de 7 700 kcal sur plusieurs semaines ne produit pas exactement 1 kg de perte. La r\u00e8gle marche en d\u00e9but de d\u00e9ficit, puis d\u00e9rive de 15 \u00e0 25 % au bout de 6 \u00e0 8 semaines. C'est pour \u00e7a que les calculateurs statiques se trompent et que Lean recalcule en continu.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories et m\u00e9tabolisme avec BodyScan IA pour calculer le d\u00e9ficit calorique sur TDEE r\u00e9el.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}}]}\n<\/script>\n\n<script>(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n\n  var tabMap = {\n    bilan:    {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp',     drill:false},\n    kcal:     {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp',      drill:false},\n    depense:  {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp',   drill:true},\n    strategie:{src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp', drill:false}\n  };\n  var subMap = {\n    BMR:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',\n    NEAT: 'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',\n    EAT:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',\n    TEF:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'\n  };\n  var currentTab = 'depense';\n\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 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De andra apparna g\u00f6r det inte.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: hur vardagen f\u00f6rbr\u00e4nner mer \u00e4n tr\u00e4ningen <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Varf\u00f6r dina steg och icke-sportsliga aktiviteter utg\u00f6r 15 till 30 % av din totala f\u00f6rbrukning.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Ber\u00e4kning av basalmetabolism: den mest exakta formeln (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">J\u00e4mf\u00f6r Harris-Benedict 1919, Mifflin-St Jeor 1990 och Lean-ansatsen p\u00e5 din verkliga fettprocent.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Komplett TDEE-kalkylator: den kanoniska formeln BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Fettprocentmedveten TDEE-kalkylator med uppdelning av de 4 metabola byggstenarna.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/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;\">B\u00e4sta apparna f\u00f6r att r\u00e4kna kalorier 2026: 8 appar testade <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">\u00c4rlig j\u00e4mf\u00f6relse: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %), warning au-del\u00e0 de -30 %, recalibrage continu via Lean.<\/p>","protected":false},"author":1,"featured_media":1567,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalkylator f\u00f6r kaloriunderskott f\u00f6r deff: den riktiga metoden<\/title>\n<meta name=\"description\" content=\"Ber\u00e4kna ditt kaloriunderskott p\u00e5 din verkliga fettprocentmedvetna TDEE. 3 tempon (l\u00e5ngsamt, m\u00e5ttligt, aggressivt), varning f\u00f6r muskelf\u00f6rlust, kontinuerlig omkalibrering via Lean.\" \/>\n<meta name=\"robots\" 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