{"id":1623,"date":"2026-05-27T10:56:57","date_gmt":"2026-05-27T10:56:57","guid":{"rendered":"https:\/\/lean-app.com\/depense-energetique-totale-v2\/"},"modified":"2026-09-05T10:52:58","modified_gmt":"2026-09-05T10:52:58","slug":"depense-energetique-totale-v2","status":"publish","type":"post","link":"https:\/\/lean-app.com\/sv\/depense-energetique-totale-v2\/","title":{"rendered":"Total energif\u00f6rbrukning (TDEE): komplett guide f\u00f6r en lyckad deff"},"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-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px}\n#lvm-shell .calc-card.lean{border-left:4px solid var(--pink);background:linear-gradient(90deg,var(--pink-soft),#fff 30%)}\n#lvm-shell .calc-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-card .formula{font-size:13px;color:var(--dim);margin-top:2px}\n#lvm-shell .calc-card .result{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.025em;margin-top:8px;color:var(--ink);line-height:1}\n#lvm-shell .calc-card .result .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-card.lean .result{color:var(--pink)}\n#lvm-shell .calc-delta{margin-top:10px;padding:12px 14px;background:#fff;border:1px dashed var(--pink);border-radius:10px;font-size:14px;color:var(--ink)}\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\/* Comparator cards (3 formulas pros\/cons) *\/\n#lvm-shell .compar-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:24px 0}\n#lvm-shell .compar-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px}\n#lvm-shell .compar-card.lean{border-left:4px solid var(--pink)}\n#lvm-shell .compar-card h4{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .compar-card .year{font-size:12px;color:var(--muted);font-family:var(--font-mono);margin-bottom:14px;letter-spacing:.04em}\n#lvm-shell .compar-card .desc{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 12px}\n#lvm-shell .compar-card .pros,#lvm-shell .compar-card .cons{margin:6px 0;font-size:13px;line-height:1.5}\n#lvm-shell .compar-card .pros{color:var(--green)}\n#lvm-shell .compar-card .cons{color:var(--red)}\n#lvm-shell .compar-card .pros b,#lvm-shell .compar-card .cons b{display:inline-block;width:18px}\n\n\/* Pyramide section *\/\n#lvm-shell .pyramide-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .pyramide-illust img{width:100%;border-radius:18px;box-shadow:0 12px 32px rgba(20,20,40,.12)}\n#lvm-shell .pyramide-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .pyramide-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:\"\u2212\"}\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\/* BodyScan illust *\/\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\/* Body copy paragraphs *\/\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 *\/\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\n  body.postid-1623 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1623 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1623 #lvm-shell *{max-width:100%}\nbody.postid-1623 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1623 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1623 #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-1623 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === CTA BANDS MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1623 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1623 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1623 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1623 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1623 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1623 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1623 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST === *\/\nbody.postid-1623 #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-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important}\n}\n\n\/* Fix CompressX picture wrappers *\/\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{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}\n<\/style>\n\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=pillar-tdee\" 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-tdee\" 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; Total energif\u00f6rbrukning<\/div>\n  <div class=\"eyebrow\">Pelare &middot; \u00c4mnesoms\u00e4ttningens vetenskap<\/div>\n  <h1 id=\"title\">Total energif\u00f6rbrukning (TDEE).\n    <span class=\"alt\">Den kompletta guiden f\u00f6r att ber\u00e4kna din verkliga kalorif\u00f6rbrukning och lyckas med deffen.<\/span>\n  <\/h1>\n  <p class=\"dek\">TDEE \u00e4r det enda m\u00e5ttet som r\u00e4knas f\u00f6r att f\u00f6rlora fett utan att ha fel. Men 99&nbsp;% av apparna ber\u00e4knar den fel. H\u00e4r \u00e4r varf\u00f6r, och hur Lean ber\u00e4knar den r\u00e4tt.<\/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>L&rsquo;&eacute;quipe Lean<\/strong> &middot; L\u00e4stid 13&nbsp;min &middot; Uppdaterad 27 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=pillar-tdee\" target=\"_blank\" rel=\"noopener\">\n      <img 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\" 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=pillar-tdee\" 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\">T&eacute;l&eacute;chargement gratuit<\/span>\n  <\/div>\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      TDEE (Total Daily Energy Expenditure) \u00e4r din totala kalorif\u00f6rbrukning: allt din kropp f\u00f6rbr\u00e4nner p\u00e5 en dag. Fyra komponenter adderas: BMR + NEAT + EAT + TEF. Om en av dem \u00e4r fel \u00e4r ditt kalorim\u00e5l fel. Och de flesta appar har fel p\u00e5 minst tv\u00e5 av dem.\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>Interaktiv demo<\/small>Tryck p\u00e5 sk\u00e4rmen f\u00f6r att utforska appen<\/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>Interaktiv demo<\/small>Tryck p\u00e5 sk\u00e4rmen<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&ccedil;u de l&rsquo;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&ccedil;u Lean, onglet D&eacute;pense\"><\/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&eacute;tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D&eacute;tail 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&eacute;gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l&rsquo;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\">F\u00f6rbrukning<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strategi<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">R&eacute;ponse rapide<\/div>\n    <p>TDEE (Total Daily Energy Expenditure) \u00e4r din totala kalorif\u00f6rbrukning&nbsp;: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. BMR \u00e4r grunden (57&ndash;75&nbsp;% av TDEE), ber\u00e4knad p\u00e5 den verkliga fettfria massan. NEAT (steg + aktivitet), EAT (tr\u00e4ning), TEF (matsm\u00e4ltning) adderas. Den metabola anpassningen modulerar BMR vid l\u00e5ngvarigt underskott (multiplikationskoefficient, aldrig adderad). Lean \u00e4r <b>den f\u00f6rsta appen<\/b> som ber\u00e4knar de 5 komponenterna exakt. <a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\" style=\"color:var(--pink);text-decoration:underline\">Vill du ha din siffra direkt? Anv\u00e4nd TDEE-kalkylatorn.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definition<\/span>TDEE, summan av 4 komponenter<\/h2>\n<div class=\"body\">\n<p>Le <b>TDEE (Total Daily Energy Expenditure)<\/b>, eller total energif\u00f6rbrukning, \u00e4r energin din kropp f\u00f6rbr\u00e4nner under en hel dag. Inte bara i vila: allt, fr\u00e5n att du vaknar tills du somnar, fr\u00e5n tr\u00e4ningspasset till morgonmarknaden. TDEE \u00e4r det enda m\u00e5ttet som g\u00f6r det m\u00f6jligt att ber\u00e4kna ett verkligt kaloriunderskott och d\u00e4rmed styra ditt kroppsm\u00e5l.<\/p>\n<p>Den delas upp i fyra byggstenar som adderas&nbsp;:<\/p>\n<\/div>\n<div class=\"statement\" style=\"margin:28px 0\"><p><b style=\"color:var(--pink);font-variant-numeric:tabular-nums\">TDEE = BMR + NEAT + EAT + TEF<\/b><\/p><\/div>\n<div class=\"body\">\n<p>Den<b>metabola anpassningen<\/b> tillkommer som <b>multiplikationskoefficient f\u00f6r BMR<\/b> vid l\u00e5ngvarigt kaloriunderskott. Lean-konvention&nbsp;: 100&nbsp;% = optimalt, 90&nbsp;% = 10&nbsp;% anpassning (BMR s\u00e4nkt med 10&nbsp;%). Den ing\u00e5r <b>pas<\/b> i TDEE-summan: den modulerar BMR innan den g\u00e5r in i summan.<\/p>\n<p>Den h\u00e4r ber\u00e4kningen verkar enkel. I praktiken missar 99&nbsp;% av apparna minst tv\u00e5 komponenter. H\u00e4r \u00e4r var och varf\u00f6r.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Snabbl\u00e4nkar&nbsp;: <a href=\"https:\/\/lean-app.com\/sv\/calcul-metabolisme-de-base\/\">BMR-kalkylator<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/neat-depense-non-sportive\/\">NEAT (steg)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/eat\/\">EAT (tr\u00e4ning)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/\">TEF (matsm\u00e4ltning)<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/metabolisme-de-base\/\">Komplett BMR-pelare<\/a>\n<\/div>\n<!-- Diagramme circulaire TDEE ID 876 -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/diagramme-circulaire-composants-tdee-bmr-neat-eat-tef-1024x680.png\" alt=\"Diagramme circulaire TDEE : BMR 57%, NEAT 27%, EAT 6%, TEF 10%\" width=\"1024\" height=\"680\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Typisk f\u00f6rdelning av TDEE: BMR utg\u00f6r 57&nbsp;% av den totala f\u00f6rbrukningen.<\/p>\n<\/div>\n\n<!-- balance-charts-block -->\n<script data-wpmeteor-nooptimize=\"true\" src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js@4.4.4\/dist\/chart.umd.min.js\"><\/script>\n<div id=\"balance-charts\">\n<style>\n#balance-charts{margin:0 0 48px}\n#balance-charts .bc-scenario{text-align:center;margin:0 0 12px}\n#balance-charts .bc-eq{font-size:22px;font-weight:800;letter-spacing:-0.5px;line-height:1.1;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif}\n#balance-charts .bc-eq.deficit{color:#FF2D6E}\n#balance-charts .bc-eq.surplus{color:#27AE60}\n#balance-charts .bc-eq.maint{color:#6E6E73}\n#balance-charts .bc-desc{font-size:12px;color:#8E8E93;margin-top:5px;font-style:italic;font-family:-apple-system,BlinkMacSystemFont,'SF Pro 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L=((document.documentElement.lang||'').toLowerCase().startsWith('en')||location.pathname.startsWith('\/en\/'))?'en':'fr';\nfunction T(f,e){return L==='en'?e:f;}\ndocument.querySelector('.bc-t1').textContent=T('Apports < TDEE','Intake < TDEE');\ndocument.querySelector('.bc-s1').textContent=T('Tu br\u00fbles plus que tu manges \u2014 perte de gras','You burn more than you eat \u2014 fat loss');\ndocument.querySelector('.bc-t2').textContent=T('Apports > TDEE','Intake > TDEE');\ndocument.querySelector('.bc-s2').textContent=T('Tu manges plus que tu br\u00fbles \u2014 prise de masse','You eat more than you burn \u2014 mass gain');\ndocument.querySelector('.bc-t3').textContent=T('Apports \u2248 TDEE','Intake \u2248 TDEE');\ndocument.querySelector('.bc-s3').textContent=T('Tu manges ce que tu br\u00fbles \u2014 poids stable','You eat what you burn \u2014 weight stable');\n\nvar days=T(['Lun','Mar','Mer','Jeu','Ven','Sam','Dim'],['Mon','Tue','Wed','Thu','Fri','Sat','Sun']);\nvar 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intake'),data:bars,backgroundColor:'rgba(100,142,230,0.65)',_isBar:true,borderWidth:0,borderRadius:{topLeft:5,topRight:5,bottomLeft:0,bottomRight:0},barPercentage:0.60,categoryPercentage:0.78,order:2},\n      {type:'line',label:'TDEE',data:tdee,borderColor:'#F96191',borderWidth:3,pointRadius:7,pointBackgroundColor:'#FAF0E6',pointBorderColor:'#F96191',pointBorderWidth:2.5,tension:0.42,fill:false,order:1}\n    ]},\n    options:{responsive:true,maintainAspectRatio:false,\n      plugins:{\n        legend:{display:true,position:'top',align:'center',labels:{color:'#6E6E73',font:{size:11,family:\"-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif\"},boxWidth:22,padding:10,filter:function(i){return i.text!=='_fill';},generateLabels:function(chart){return chart.data.datasets.filter(function(ds){return ds.label!=='_fill';}).map(function(ds){var 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mkChart('bc-surplus',[2540,2620,2570,2600,2550,2640,2520],2780);\n  \/* maint: barres collees TDEE +\/- 60 *\/\n  mkChart('bc-maint',  [2195,2280,2170,2310,2180,2260,2205],2450);\n}\ninit();\n})();\n<\/script>\n<\/div>\n<!-- \/balance-charts-block -->\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Varf\u00f6r apparna misslyckas<\/span>Mifflin-St Jeor utan fettprocent, uppskattad NEAT, genomsnittlig EAT<\/h2>\n<div class=\"body\">\n<p>De flesta nutritionsappar ber\u00e4knar TDEE via en <b>aktivitetsmultiplikator<\/b> applicerad p\u00e5 BMR (stillasittande &times;1,2, m\u00e5ttligt aktiv &times;1,55, osv.). Det \u00e4r en grov approximation som staplar tre strukturella fel&nbsp;:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>BMR-fel<\/b> : Harris-Benedict 1919 och Mifflin-St Jeor 1990 ignorerar fettprocenten. Vid 80&nbsp;kg f\u00e5r en idrottare med 12&nbsp;% fettmassa och en stillasittande med 28&nbsp;% samma siffra (1&thinsp;780&nbsp;kcal hos Mifflin). Den verkliga skillnaden \u00e4r 275&nbsp;kcal.<\/li>\n  <li><b>NEAT-fel<\/b> : aktivitetsmultiplikatorn skiljer inte p\u00e5 en kontorsanst\u00e4lld som g\u00e5r 2&thinsp;000 steg\/dag och en gymnastikl\u00e4rare p\u00e5 18&thinsp;000 steg. NEAT kan variera fr\u00e5n 300 till 2&thinsp;000&nbsp;kcal beroende p\u00e5 livsstil.<\/li>\n  <li><b>EAT-fel<\/b> : smartklockor \u00f6verskattar f\u00f6rbr\u00e4nda kalorier med upp till 2&times; beroende p\u00e5 aktivitetstyp (Lee 2020). En app som \u00e5teranv\u00e4nder dessa v\u00e4rden utan korrigering \u00e4rver skevheten.<\/li>\n<\/ul>\n<p>Resultat&nbsp;: ett kalorim\u00e5l \u00abunderskott 500&nbsp;kcal\u00bb kan i verkligheten vara ett underskott p\u00e5 200&nbsp;kcal eller ett \u00f6verskott p\u00e5 100&nbsp;kcal. Om\u00f6jligt att veta utan att m\u00e4ta de 4 komponenterna separat.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean ber\u00e4knar de 4 komponenterna separat. Gratis nedladdning, 7 dagars provperiod p\u00e5 \u00e5rsabonnemanget.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">04 &middot; BMR<\/span>Grunden: verklig fettfri massa via AI BodyScan<\/h2>\n<div class=\"body\">\n<p>Le <b>BMR (Basal Metabolic Rate)<\/b>, eller basalmetabolism, \u00e4r energin din kropp f\u00f6rbr\u00e4nner i vila. Den utg\u00f6r <b>57 till 75&nbsp;%<\/b> av TDEE beroende p\u00e5 aktivitetsniv\u00e5. Det \u00e4r den tyngsta posten, allts\u00e5 den mest kritiska att ber\u00e4kna r\u00e4tt.<\/p>\n<p>Problemet med de klassiska formlerna \u00e4r enkelt&nbsp;: de ber\u00e4knar BMR utifr\u00e5n vikt, l\u00e4ngd, \u00e5lder och k\u00f6n, utan att r\u00f6ra fettprocenten. Men muskel f\u00f6rbr\u00e4nner 3&times; mer \u00e4n fett i vila (cirka 13&nbsp;kcal\/kg vs 4&nbsp;kcal\/kg). Tv\u00e5 m\u00e4n p\u00e5 80&nbsp;kg med fettprocent p\u00e5 12&nbsp;% och 28&nbsp;% har en BMR-skillnad i storleksordningen <b>275&nbsp;kcal\/dag<\/b>, allts\u00e5 mer \u00e4n 10&thinsp;000&nbsp;kcal \u00f6ver 90 dagars deff.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/resultat-bodyfat-ia-homme-lean-app-1-514x1024.png\" alt=\"R&eacute;sultat bodyfat IA homme Lean, taux 11%\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>AI BodyScan<\/b> : fettprocent 11&nbsp;%, precision 2 enheter. Foto, 5 sekunder.<\/p>\n<\/div>\n<div class=\"body\">\n<p>Lean l\u00f6ser det h\u00e4r problemet via <b>AI BodyScan<\/b>&nbsp;: ett foto framifr\u00e5n p\u00e5 5 sekunder ger fettprocenten med &plusmn;2&nbsp;% noggrannhet. Lean h\u00e4rleder den fettfria massan fr\u00e5n det, och till\u00e4mpar sedan sin <b>mod&egrave;le propri&eacute;taire brevet&eacute;<\/b> f\u00f6r att ber\u00e4kna BMR p\u00e5 den h\u00e4r verkliga fettfria massan. Inte Harris-Benedict 1919, inte Mifflin-St Jeor 1990&nbsp;: en modell som l\u00e4r sig av din data, omkalibrerad vid varje v\u00e4gning och varje BodyScan.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Vill du j\u00e4mf\u00f6ra formlerna p\u00e5 dina siffror? <a href=\"https:\/\/lean-app.com\/sv\/calcul-metabolisme-de-base\/\">Calculateur de m&eacute;tabolisme de base<\/a> (3 formler j\u00e4mf\u00f6rda direkt).\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">05 &middot; NEAT<\/span>Steg + daglig aktivitet utanf\u00f6r tr\u00e4ning<\/h2>\n<div class=\"body\">\n<p>Le <b>NEAT (Non-Exercise Activity Thermogenesis)<\/b> \u00e4r energif\u00f6rbrukningen kopplad till allt du g\u00f6r utanf\u00f6r tr\u00e4ning&nbsp;: g\u00e5, ta trapporna, r\u00f6ra p\u00e5 sig, laga mat, st\u00e4da. Det \u00e4r den mest <b>variabla<\/b> komponenten i TDEE: den kan utg\u00f6ra fr\u00e5n 300 till 2&thinsp;000&nbsp;kcal\/dag beroende p\u00e5 livsstil (Levine 2004).<\/p>\n<p>I genomsnitt utg\u00f6r NEAT <b>27&nbsp;%<\/b> av TDEE hos aktiva vuxna. Det \u00e4r den kraftfullaste h\u00e4vst\u00e5ngen f\u00f6r att \u00f6ka f\u00f6rbrukningen utan extra muskelanstr\u00e4ngning&nbsp;: 5&thinsp;000 fler steg per dag = cirka 200&nbsp;kcal mer f\u00f6rbr\u00e4nt utan att r\u00f6ra tr\u00e4ningsprogrammet.<\/p>\n<p>Lean m\u00e4ter NEAT via <b>den inbyggda stegr\u00e4knaren<\/b>&nbsp;: varje steg r\u00e4knas, omr\u00e4knat till kilokalorier efter din kroppsmassa och din uppskattade hastighet. Inte en global aktivitetsmultiplikator&nbsp;: en daglig m\u00e4tning som adderas till din TDEE i realtid.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"&Eacute;cran NEAT dans l&rsquo;application Lean, nombre de pas journalier\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>NEAT i Lean<\/b> : uppm\u00e4tta dagliga steg, omr\u00e4knade till kcal p\u00e5 steget.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">06 &middot; EAT<\/span>Tr\u00e4ningspass, MET-ber\u00e4kning<\/h2>\n<div class=\"body\">\n<p>Den<b>EAT (Exercise Activity Thermogenesis)<\/b> \u00e4r kalorif\u00f6rbrukningen fr\u00e5n tr\u00e4ningspassen. Den utg\u00f6r i genomsnitt <b>6&nbsp;% av TDEE<\/b>, men kan stiga till 15&ndash;20&nbsp;% hos idrottare med 5 pass i veckan.<\/p>\n<p>Det klassiska problemet&nbsp;: smartklockor \u00f6verskattar EAT med upp till en faktor 2 beroende p\u00e5 aktivitetstyp (Lee 2020, 7 enheter uppm\u00e4tta). En app som \u00e5teranv\u00e4nder kalorierna Apple Watch visar under styrketr\u00e4ning kan \u00f6verskatta din EAT med 300&nbsp;kcal per pass, allts\u00e5 ett dolt \u00f6verskott p\u00e5 300&nbsp;kcal som du inte ser.<\/p>\n<p>Lean ber\u00e4knar EAT utifr\u00e5n <b>MET (Metabolic Equivalent Task)<\/b>&nbsp;: en koefficient per sporttyp, multiplicerad med din kroppsmassa och passets varaktighet. Du registrerar typ och intensitet p\u00e5 passet, Lean ber\u00e4knar den verkliga f\u00f6rbrukningen utan att \u00e5teranv\u00e4nda siffrorna fr\u00e5n en skev klocka.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"S&eacute;ance musculation dans l&rsquo;app Lean, EAT calcul&eacute; en kcal\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>EAT i Lean<\/b> : sporttyp + intensitet &rarr; verklig f\u00f6rbrukning i kcal.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean adderar BMR + NEAT + EAT + TEF i realtid. Gratis nedladdning.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">07 &middot; TEF<\/span>Matens termiska effekt, ber\u00e4knad p\u00e5 makrona<\/h2>\n<div class=\"body\">\n<p>Le <b>TEF (Thermic Effect of Food)<\/b> \u00e4r energin som g\u00e5r \u00e5t till matsm\u00e4ltning, absorption och metabolisering av maten. Den utg\u00f6r i genomsnitt <b>10&nbsp;% av intagna kalorier<\/b>, men varierar kraftigt beroende p\u00e5 makron\u00e4ringssammans\u00e4ttningen&nbsp;:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:12px\">\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FA256C\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Proteiner<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#FA256C\">20&ndash;30&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #FFBD00\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Kolhydrater<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">5&ndash;10&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #AB75EC\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Fett<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#AB75EC\">0&ndash;3&nbsp;%<\/span>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p>En proteinrik m\u00e5ltid f\u00f6rbr\u00e4nner mer under matsm\u00e4ltningen \u00e4n en m\u00e5ltid med lika m\u00e5nga kcal men rik p\u00e5 fett. Lean ber\u00e4knar TEF automatiskt p\u00e5 de <b>registrerade makrona<\/b> (proteiner &times; 0,25 + kolhydrater &times; 0,075 + fett &times; 0,02), och l\u00e4gger till den i live-TDEE:n. Ingen global approximation p\u00e5 10&nbsp;%: en ber\u00e4kning per m\u00e5ltid.<\/p>\n<\/div>\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans l&rsquo;application Lean, effet thermique des aliments par repas\" width=\"1044\" height=\"2220\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>TEF i Lean<\/b> : ber\u00e4knad p\u00e5 makrona i varje m\u00e5ltid, inte ett fast medelv\u00e4rde.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">08 &middot; Metabol anpassning<\/span>Den 5:e byggstenen som f\u00f6rvr\u00e4nger allt utan modellering<\/h2>\n<div class=\"body\">\n<p>Den metabola anpassningen ing\u00e5r inte i TDEE-summan. Det \u00e4r en <b>multiplikationskoefficient f\u00f6r BMR<\/b> som utl\u00f6ses vid l\u00e5ngvarigt kaloriunderskott. Din kropp s\u00e4nker sin BMR f\u00f6r att kompensera f\u00f6r underskottet. Det h\u00e4r fenomenet, dokumenterat av Hall (2008) och M\u00fcller (2015), f\u00f6rklarar plat\u00e5erna under deff.<\/p>\n<p>Lean-konvention&nbsp;:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>100&nbsp;%<\/b> : ingen anpassning, optimal BMR<\/li>\n  <li><b>90 till 98&nbsp;%<\/b> : l\u00e4tt till m\u00e5ttlig anpassning, BMR s\u00e4nkt med 2 till 10&nbsp;%<\/li>\n  <li><b>Under 90&nbsp;%<\/b> : \u00e5terg\u00e5ng till underh\u00e5ll rekommenderas (diet break eller underh\u00e5llsvecka)<\/li>\n<\/ul>\n<p>Utan modellering av den h\u00e4r koefficienten blir din \u00abber\u00e4knade\u00bb TDEE alltmer optimistisk vecka f\u00f6r vecka i underskott. Du tror att du ligger p\u00e5 &minus;500&nbsp;kcal, i verkligheten ligger du p\u00e5 &minus;200&nbsp;kcal efter 6 veckors anpassning. Lean \u00e4r <b>den f\u00f6rsta appen i v\u00e4rlden<\/b> som modellerar den h\u00e4r koefficienten i realtid.<\/p>\n<\/div>\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/graphique-adaptation-metabolique-tdee-reelle-calculee-1024x558.jpeg\" alt=\"Graphique adaptation m&eacute;tabolique : TDEE r&eacute;elle vs TDEE calcul&eacute;e sur une s&egrave;che longue\" width=\"1024\" height=\"558\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Verklig (uppm\u00e4tt) TDEE vs ber\u00e4knad TDEE utan anpassning. Gapet v\u00e4xer efter 4 till 6 veckor i underskott.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Lean \u00e4r <b>den f\u00f6rsta appen i v\u00e4rlden<\/b> som modellerar den metabola anpassningen i realtid. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-tdee\" target=\"_blank\" rel=\"noopener\">Ladda ner Lean<\/a>.\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">09 &middot; AI BodyScan<\/span>Varf\u00f6r fettprocenten f\u00f6r\u00e4ndrar allt<\/h2>\n<div class=\"body\">\n<p>Fettprocenten \u00e4r den dolda variabeln i hela TDEE-ekvationen. Utan den \u00e4r BMR ett statistiskt medelv\u00e4rde. Med \u00e4r det din. Lean m\u00e4ter fettprocenten via <b>AI BodyScan<\/b>&nbsp;: ett foto framifr\u00e5n, 5 sekunders bearbetning, precision i storleksordningen 2 procentenheter fettprocent. Ingen extern apparat, ingen DEXA-session.<\/p>\n<p><b>Varf\u00f6r det \u00e4r kritiskt f\u00f6r TDEE&nbsp;:<\/b><\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li>BMR ber\u00e4knad p\u00e5 verklig fettfri massa &lt; Harris-Benedict eller Mifflin-St Jeor n\u00e4r fettprocenten \u00e4r h\u00f6g. Skillnaden kan n\u00e5 183&nbsp;kcal\/dag p\u00e5 en stillasittande profil med 28&nbsp;% bf.<\/li>\n  <li>Omv\u00e4nt \u00e4r Lean-BMR:en <b>h\u00f6gre<\/b> med 93&nbsp;kcal\/dag p\u00e5 en idrottare med 12&nbsp;% bf, eftersom Mifflin underskattar muskelmassan.<\/li>\n  <li>Den metabola anpassningen modelleras p\u00e5 den verkliga BMR:en. Om start-BMR:en \u00e4r fel \u00e4r anpassningskoefficienten fel. Allt fortplantar sig.<\/li>\n<\/ul>\n<\/div>\n<div style=\"margin:32px auto;max-width:220px;text-align:center\">\n  <video src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/scan-corporel-bodyfat-ia-homme-lean-app.mp4\" autoplay muted loop playsinline style=\"width:100%;border-radius:18px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" aria-label=\"D&eacute;monstration BodyScan IA homme\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">AI BodyScan man<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TDEE-uppf\u00f6ljning i Lean<\/span>De 4 komponenterna i realtid<\/h2>\n<div class=\"body\">\n<p>Sk\u00e4rmen \u00abF\u00f6rbrukning\u00bb i Lean visar live-TDEE, uppdelad komponent f\u00f6r komponent. Du ser var din dag st\u00e5r, vilken byggsten som f\u00e5tt vikt, var du kan agera. Lean ger dig inte en fast siffra best\u00e4md i b\u00f6rjan av dagen&nbsp;: den r\u00e4knar om kontinuerligt efter dina steg, ditt pass och dina m\u00e5ltider.<\/p>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:20px;max-width:420px;margin:36px auto\">\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div 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 style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" alt=\"Bilan journalier dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div 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 style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" alt=\"D&eacute;pense TDEE dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:14px;max-width:340px;margin:24px auto\">\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" alt=\"M&eacute;tabolisme de base dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"NEAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"EAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean ber\u00e4knar din TDEE i realtid, komponent f\u00f6r komponent. Gratis nedladdning.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategier<\/span>TDEE och m\u00e5l efter deff, bulk eller recomp<\/h2>\n<p>N\u00e4r din exakta TDEE \u00e4r k\u00e4nd \u00e4r den praktiska till\u00e4mpningen direkt. Tre m\u00e5l, tre h\u00e4vst\u00e4nger.<\/p>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Deff (fettf\u00f6rlust)<\/h4>\n    <div class=\"meta\">M\u00e5l: m\u00e5ttligt underskott, bevarad muskel<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>M\u00e5lintag<\/span><span class=\"v\">TDEE &minus; 20&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Anpassning att \u00f6vervaka<\/span><span class=\"v\">5 till 15&nbsp;% av BMR<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-omkalibrering<\/span><span class=\"v\">Veckovis (v\u00e4gning + BodyScan)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Underskottet som MyFitnessPal visar baserat p\u00e5 Mifflin utan fettprocent kan vara fel med <b style=\"color:var(--pink)\">200 till 400&nbsp;kcal\/dag<\/b>. Verktyg&nbsp;: <a href=\"https:\/\/lean-app.com\/sv\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">kalkylator f\u00f6r kaloriunderskott<\/a>.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Bulk (muskel\u00f6kning)<\/h4>\n    <div class=\"meta\">M\u00e5l: kontrollerat \u00f6verskott, minimal fett\u00f6kning<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>M\u00e5lintag<\/span><span class=\"v\">TDEE + 10 till 15&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Risk utan exakt TDEE<\/span><span class=\"v\">F\u00f6r stort \u00f6verskott (on\u00f6digt fett)<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-omkalibrering<\/span><span class=\"v\">Veckovis (kontroll av fettfri massa)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">En ren bulk kr\u00e4ver att man skiljer den fettfria massan man vinner fr\u00e5n fettmassan. Leans veckovisa AI BodyScan visar det, utan medicinsk bilddiagnostik.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Underh\u00e5ll \/ recomp<\/h4>\n    <div class=\"meta\">M\u00e5l: sammans\u00e4ttningen f\u00f6rb\u00e4ttras vid stabil vikt<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>M\u00e5lintag<\/span><span class=\"v\">TDEE &plusmn; 0<\/span><\/div>\n      <div class=\"rw\"><span>Nyckeluppf\u00f6ljning<\/span><span class=\"v\">Fettprocent &darr;, fettfri massa &uarr;<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean-omkalibrering<\/span><span class=\"v\">Daglig, live-balans<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Kroppsrekomposition syns inte p\u00e5 v\u00e5gen. Den syns p\u00e5 fettprocenten. Utan BodyScan \u00e4r du blind.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean anpassar ditt kalorim\u00e5l till varje m\u00e5l. Gratis nedladdning, 7 dagars provperiod p\u00e5 \u00e5rsabonnemanget.<\/div>\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=pillar-tdee\" 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\" height=\"42\" 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=pillar-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Pyramiden<\/span>Leans Progressionspyramid<\/h2>\n<div class=\"body\">\n<p>I Lean-filosofin \u00e4r TDEE inte toppen av anfallsplanen. <b>Progressionspyramid<\/b> rangordnar det som verkligen r\u00e4knas f\u00f6r en lyckad deff&nbsp;: f\u00f6ljsamhet &gt; kalorim\u00e5l (= exakt TDEE) &gt; steg \/ NEAT. TDEE ligger p\u00e5 v\u00e5ning 2: om du inte loggar regelbundet \u00e4r det meningsl\u00f6st att optimera makrona p\u00e5 procenten.<\/p>\n<\/div>\n<div class=\"pyramid\" aria-label=\"Leans Progressionspyramid\">\n  <div class=\"level l1\"><span>F\u00f6ljsamhet<\/span><span class=\"k\">Grund<\/span><\/div>\n  <div class=\"level l2\"><span>Kalorim\u00e5l (exakt TDEE)<\/span><span class=\"k\">V\u00e5ning 2<\/span><\/div>\n  <div class=\"level l3\"><span>Steg \/ daglig NEAT<\/span><span class=\"k\">V\u00e5ning 3<\/span><\/div>\n  <div class=\"level l4\"><span>Makron\u00e4rings\u00e4mnen<\/span><span class=\"k\">Topp<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Hoppa inte \u00f6ver steg. En exakt TDEE p\u00e5 verklig fettprocent \u00e4r v\u00e5ning 2. Men om du inte loggar regelbundet \u00e4ndrar makrona ingenting.<\/div>\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Guider<\/span>S\u00e5 anv\u00e4nder du Lean f\u00f6r din TDEE<\/h2>\n<div class=\"body\">\n<p>Tv\u00e5 videor f\u00f6r att komma ig\u00e5ng konkret&nbsp;:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:flex;flex-direction:column;gap:20px\">\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"f6mZfW1sxqw\" data-t=\"COMMENT COMPTER SES CALORIES AVEC LEAN !\" aria-label=\"Lire la vid\u00e9o : COMMENT COMPTER SES CALORIES AVEC LEAN !\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/f6mZfW1sxqw\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Komplett guide: r\u00e4kna kalorier med Lean, fr\u00e5n A till \u00d6.<\/p>\n  <\/div>\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"wtg6vKi-IhM\" data-t=\"Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" aria-label=\"Lire la vid\u00e9o : Comment j&rsquo;ai DOUBL&Eacute; ma d&eacute;pense calorique pour PERDRE DU GRAS\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/wtg6vKi-IhM\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">S\u00e5 f\u00f6rdubblar du din kalorif\u00f6rbrukning genom att optimera varje TDEE-komponent.<\/p>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">14 &middot; FAQ<\/span>Allt du undrar om TDEE<\/h2>\n<details class=\"faq\"><summary>Vad \u00e4r TDEE?<\/summary><div class=\"faq-body\"><p>TDEE (Total Daily Energy Expenditure) \u00e4r din totala dagliga kalorif\u00f6rbrukning. Den samlar de 4 komponenterna: BMR (basalmetabolism, 57&ndash;75&nbsp;% av TDEE), NEAT (steg och aktivitet utanf\u00f6r tr\u00e4ning), EAT (tr\u00e4ningspass), TEF (matens termiska effekt). Den metabola anpassningen modulerar BMR vid l\u00e5ngvarigt underskott, utan att ing\u00e5 i summan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Vad \u00e4r formeln f\u00f6r TDEE?<\/summary><div class=\"faq-body\"><p>Den kanoniska ekvationen: TDEE = BMR + NEAT + EAT + TEF. BMR ber\u00e4knas helst p\u00e5 den verkliga fettfria massan (k\u00e4nd fettprocent). Den metabola anpassningen \u00e4r en multiplikationskoefficient f\u00f6r BMR som till\u00e4mpas vid l\u00e5ngvarigt underskott (100&nbsp;% = optimalt, 90&nbsp;% = 10&nbsp;% anpassning), aldrig adderad i summan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Varf\u00f6r skiljer sig min ber\u00e4knade TDEE fr\u00e5n den verkliga?<\/summary><div class=\"faq-body\"><p>Tre huvudsk\u00e4l. F\u00f6r det f\u00f6rsta: BMR ber\u00e4knas utan fettprocent (Harris-Benedict eller Mifflin-St Jeor), fel p\u00e5 200 till 500 kcal\/dag p\u00e5 profiler utanf\u00f6r normen. F\u00f6r det andra: NEAT uppskattas med en global multiplikator, inte uppm\u00e4tt per steg. F\u00f6r det tredje: EAT h\u00e4mtas fr\u00e5n en smartklocka som \u00e4r skev med upp till 2&times; (Lee 2020). Den omodellerade metabola anpassningen f\u00f6rv\u00e4rrar gapet ytterligare vecka f\u00f6r vecka.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hur stor andel av TDEE utg\u00f6r BMR?<\/summary><div class=\"faq-body\"><p>I genomsnitt utg\u00f6r BMR 57 till 75&nbsp;% av TDEE beroende p\u00e5 aktivitetsniv\u00e5. Ju mer aktiv du \u00e4r, desto mer \u00f6kar andelen NEAT och EAT, och desto mer minskar den relativa andelen BMR. Men det \u00e4r alltid den tyngsta komponenten&nbsp;: ett fel p\u00e5 10&nbsp;% p\u00e5 BMR fortplantar sig direkt till kalorim\u00e5let.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hur \u00f6kar man sin TDEE utan extra tr\u00e4ning?<\/summary><div class=\"faq-body\"><p>Den mest effektiva h\u00e4vst\u00e5ngen \u00e4r NEAT&nbsp;: g\u00e5 mer. 5&thinsp;000 extra steg per dag utg\u00f6r cirka 200&nbsp;kcal extra f\u00f6rbrukning (varierar efter kroppsmassa och hastighet). \u00d6ver 30 dagar motsvarar det 800&nbsp;g mer fett f\u00f6rbr\u00e4nt, utan att r\u00f6ra styrketr\u00e4ningsprogrammet.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00c4ndras TDEE varje dag?<\/summary><div class=\"faq-body\"><p>Ja. BMR \u00e4r relativt stabil (varierar huvudsakligen med kroppssammans\u00e4ttningen och den metabola anpassningen). Men NEAT fluktuerar varje dag efter din aktivitet, EAT efter dina pass, och TEF efter dina m\u00e5ltider. P\u00e5 en vilodag utan tr\u00e4ning kan din TDEE vara 400 till 700&nbsp;kcal l\u00e4gre \u00e4n p\u00e5 en dag med pass och 15&thinsp;000 steg.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hur l\u00e5ng tid tar det innan den metabola anpassningen utl\u00f6ses?<\/summary><div class=\"faq-body\"><p>De f\u00f6rsta adaptiva f\u00f6r\u00e4ndringarna visar sig redan under de tv\u00e5 f\u00f6rsta veckorna i underskott (nedg\u00e5ng i \u00abspontan\u00bb NEAT, motoriska energibesparingar). Den m\u00e4tbara minskningen av BMR \u00e4r betydande efter 4 till 6 veckor i ih\u00e5llande underskott, och kan n\u00e5 5 till 25&nbsp;% vid l\u00e5nga deffar (Hall 2008, M\u00fcller 2015). D\u00e4rf\u00f6r modellerar Lean den h\u00e4r koefficienten kontinuerligt.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>TDEE vs daglig kalorif\u00f6rbrukning: samma sak?<\/summary><div class=\"faq-body\"><p>Ja, TDEE och total daglig kalorif\u00f6rbrukning betecknar samma verklighet. \u00abTDEE\u00bb \u00e4r den vetenskapliga engelska termen (Total Daily Energy Expenditure), \u00abtotal kalorif\u00f6rbrukning\u00bb eller \u00abtotal energif\u00f6rbrukning\u00bb \u00e4r \u00f6vers\u00e4ttningarna.<\/p><\/div><\/details>\n<div class=\"sources\">\n  <h4>Vetenskapliga k\u00e4llor<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA. 1918;4(12):370-3.<\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a>.<\/li>\n    <li>Lee JM, Kim Y, Welk GJ. Validity of consumer-based physical activity monitors. Med Sci Sports Exerc. 2014;46(9):1840-8. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24777201\/\" target=\"_blank\" rel=\"noopener\">PubMed 24777201<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M&uuml;ller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n    <li>Frankenfield DC. Bias and accuracy of resting metabolic rate equations in non-obese and obese adults. Clin Nutr. 2013;32(6):976-82. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n  <\/ol>\n<\/div>\n<div class=\"get-band\">\n  <h3>Ber\u00e4kna din TDEE p\u00e5 din riktiga fettprocent<\/h3>\n  <p>AI BodyScan p\u00e5 5 sekunder. 4 komponenter uppm\u00e4tta separat. Modellerad metabol anpassning. Utan formel fr\u00e5n 1919 eller 1990. Gratis nedladdning, 7 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=pillar-tdee\" 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=pillar-tdee\" 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<footer>\n  <div class=\"row\">\n    <div>\n      <div class=\"kicker\">Lean<\/div>\n      <p>Den enda appen som ber\u00e4knar hela din TDEE p\u00e5 verklig fettprocent.<\/p>\n    <\/div>\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=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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=pillar-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" loading=\"lazy\"><\/a>\n    <\/div>\n  <\/div>\n<\/footer>\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/depense-energetique-totale-v2\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale journali&egrave;re. Il se calcule : TDEE = BMR + NEAT + EAT + TEF. Le BMR est ton m&eacute;tabolisme de base, le NEAT ta d&eacute;pense hors sport, l&rsquo;EAT tes s&eacute;ances de sport, le TEF l&rsquo;effet thermique des aliments. L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute; (coefficient multiplicateur, jamais additionn&eacute;e dans la somme).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon application se trompe sur mon TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La plupart des apps (MyFitnessPal, Yazio) utilisent Harris-Benedict 1919 ou Mifflin-St Jeor 1990 pour le BMR : des formules qui ignorent le bodyfat. Sur un profil muscl&eacute; ou s&eacute;dentaire, l&rsquo;&eacute;cart peut atteindre 200 &agrave; 500 kcal\/jour. De plus, le NEAT est souvent estim&eacute; par un multiplicateur d&rsquo;activit&eacute; global plut&ocirc;t que mesur&eacute; au pas pr&egrave;s, et l&rsquo;EAT par des valeurs moyennes plut&ocirc;t que par la s&eacute;ance r&eacute;elle.\"}},{\"@type\":\"Question\",\"name\":\"Comment Lean calcule-t-il le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean mesure les 4 briques s&eacute;par&eacute;ment : BMR via mod&egrave;le propri&eacute;taire brevet&eacute; sur masse maigre r&eacute;elle (BodyScan IA), NEAT via podom&egrave;tre int&eacute;gr&eacute;, EAT via s&eacute;ance track&eacute;e avec type et intensit&eacute;, TEF calcul&eacute; automatiquement sur les macros saisis. L&rsquo;adaptation m&eacute;tabolique est mod&eacute;lis&eacute;e comme coefficient multiplicateur du BMR, recalibr&eacute; semaine apr&egrave;s semaine.\"}},{\"@type\":\"Question\",\"name\":\"Quelle est la part du BMR dans le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le BMR repr&eacute;sente 57 &agrave; 75 % du TDEE selon le niveau d&rsquo;activit&eacute;. Le NEAT ajoute environ 27 % chez les personnes actives, l&rsquo;EAT 6 % en moyenne (variable selon la fr&eacute;quence d&rsquo;entra&icirc;nement) et le TEF environ 10 % des calories ing&eacute;r&eacute;es.\"}},{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que l&rsquo;adaptation m&eacute;tabolique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L&rsquo;adaptation m&eacute;tabolique est la r&eacute;duction du BMR en d&eacute;ficit calorique prolong&eacute;. Convention Lean : 100 % = optimal, 90 % = 10 % d&rsquo;adaptation accumul&eacute;e (BMR baiss&eacute; de 10 %). Ce ph&eacute;nom&egrave;ne, mesur&eacute; par Hall (2008) et M&uuml;ller (2015), explique les plateaux de s&egrave;che. Elle n&rsquo;entre pas dans la somme TDEE : elle module le BMR multiplicativement.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories avec TDEE complet : BMR sur masse maigre r&eacute;elle, NEAT, EAT, TEF et adaptation m&eacute;tabolique. 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Varf\u00f6r Mifflin har fel genom att ignorera din aktivitet.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/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: matens termiska effekt utifr\u00e5n dina makron <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10 % av TDEE i genomsnitt, 25 % vid h\u00f6gt protein. Leans ber\u00e4kningsmetod.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/eat\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">EAT: din verkliga tr\u00e4ningsf\u00f6rbrukning, pass f\u00f6r pass <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">De r\u00e4tta MET-v\u00e4rdena, dubbelr\u00e4kningsf\u00e4llan, det Garmin och MyFitnessPal missar.<\/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;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/alternative-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Vilket alternativ till MyFitnessPal 2026? 5 appar testade <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">\u00c4rlig j\u00e4mf\u00f6relse, TDEE-precision, ergonomi.<\/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;\">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 kalkylator med uppdelning av de 4 metabola byggstenarna.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalkylator f\u00f6r metabol anpassning: har din \u00e4mnesoms\u00e4ttning saktat ner? <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Koefficient 100 till 0 %, anpassad BMR i kcal\/dag, och n\u00e4r du b\u00f6r ta en diet break.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale Pilier &middot; Science du m&eacute;tabolisme D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE). Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che. Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. Voici pourquoi, et comment [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1625,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Total energif\u00f6rbrukning (TDEE): komplett guide f\u00f6r en lyckad deff - Lean<\/title>\n<meta name=\"description\" content=\"Din totala energif\u00f6rbrukning (TDEE) = BMR + NEAT + EAT + TEF, plus den metabola anpassningen. 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