{"id":1675,"date":"2026-05-28T08:21:54","date_gmt":"2026-05-28T08:21:54","guid":{"rendered":"https:\/\/lean-app.com\/?p=1675"},"modified":"2026-09-05T10:53:10","modified_gmt":"2026-09-05T10:53:10","slug":"effet-thermique-des-aliments","status":"publish","type":"post","link":"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/","title":{"rendered":"Matens termiska effekt (TEF): varf\u00f6r Lean ber\u00e4knar 69 kcal som andra appar ignorerar"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro Display\",system-ui,\"Helvetica Neue\",sans-serif;\n  --font-text:-apple-system,\"SF Pro Text\",system-ui,sans-serif;\n  --font-mono:ui-monospace,\"SF Mono\",Menlo,Consolas,monospace;\n}\n#lvm-shell *{box-sizing:border-box;-webkit-text-size-adjust:100%}\n#lvm-shell, #lvm-shell{margin:0;padding:0;background:var(--bg);color:var(--ink-2);font-family:var(--font-text);font-size:17px;line-height:1.7;-webkit-font-smoothing:antialiased}\n#lvm-shell ::selection{background:rgba(255,45,110,0.18);color:var(--ink)}\n#lvm-shell img{max-width:100%;display:block}\n#lvm-shell a{color:inherit}\n\n#lvm-shell .progress{position:fixed;top:0;left:0;right:0;height:2px;background:transparent;z-index:1000}\n#lvm-shell .progress > i{display:block;height:100%;width:100%;background:var(--pink);transform-origin:0 50%;transform:scaleX(0);transition:transform .05s linear}\n\n#lvm-shell .nav{position:sticky;top:0;z-index:50;background:rgba(255,255,255,.86);backdrop-filter:saturate(180%) blur(14px);-webkit-backdrop-filter:saturate(180%) blur(14px);border-bottom:1px solid var(--rule)}\n#lvm-shell .nav-row{max-width:1160px;margin:0 auto;display:flex;align-items:center;gap:14px;padding:10px 22px}\n#lvm-shell .nav-brand{display:flex;align-items:center;gap:9px;text-decoration:none;color:var(--ink)}\n#lvm-shell .nav-brand img{width:28px;height:28px;border-radius:7px;object-fit:cover}\n#lvm-shell .nav-brand span{font-family:var(--font-display);font-weight:600;font-size:18px;letter-spacing:-.01em}\n#lvm-shell .nav-spacer{flex:1}\n#lvm-shell .nav-link{color:var(--muted);text-decoration:none;font-size:14px}\n#lvm-shell .nav-link:hover{color:var(--ink)}\n#lvm-shell .nav-stores{display:flex;gap:6px;align-items:center}\n#lvm-shell .nav-stores a{display:block;line-height:0}\n#lvm-shell .nav-stores img{height:28px;width:auto;border-radius:5px;transition:transform .15s}\n#lvm-shell .nav-stores a:hover img{transform:translateY(-1px)}\n\n#lvm-shell .wrap{max-width:760px;margin:0 auto;padding:0 28px}\n\n#lvm-shell .hero{padding:54px 0 0}\n#lvm-shell .crumb{font-size:13px;color:var(--muted);margin-bottom:18px}\n#lvm-shell .crumb a{text-decoration:none;color:var(--muted)}\n#lvm-shell .crumb a:hover{color:var(--ink)}\n#lvm-shell .eyebrow{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink);margin-bottom:18px}\n#lvm-shell h1{font-family:var(--font-display);font-weight:600;font-size:72px;line-height:1.0;letter-spacing:-.04em;color:var(--ink);margin:0 0 22px}\n#lvm-shell h1 .alt{display:block;font-weight:500;color:var(--muted);font-size:.66em;line-height:1.15;margin-top:14px;letter-spacing:-.03em}\n#lvm-shell .dek{font-family:var(--font-display);font-size:24px;line-height:1.4;font-weight:400;color:var(--ink-2);letter-spacing:-.015em;margin:0 0 22px;max-width:680px}\n\n#lvm-shell .byline{display:flex;align-items:center;gap:10px;font-size:14px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .byline .by-logo{width:26px;height:26px;border-radius:6px;object-fit:cover;flex-shrink:0;background:transparent;border:0}\n#lvm-shell .byline strong{color:var(--ink);font-weight:600;font-family:var(--font-display)}\n\n#lvm-shell .hero-stores{display:flex;gap:10px;margin:22px 0 18px;flex-wrap:wrap;align-items:center}\n#lvm-shell .hero-stores a{display:block;line-height:0;transition:transform .15s}\n#lvm-shell .hero-stores a:hover{transform:translateY(-2px)}\n#lvm-shell .hero-stores img{height:46px;width:auto;border-radius:9px}\n#lvm-shell .hero-stores .or{font-size:13px;color:var(--muted)}\n\n#lvm-shell .hero-bottom{display:grid;grid-template-columns:1.3fr 1fr;gap:48px;align-items:center;margin:38px 0 60px;padding-top:28px;border-top:1px solid var(--rule-soft)}\n#lvm-shell .hero-lead{font-family:var(--font-display);font-size:21px;line-height:1.5;color:var(--ink-2);font-weight:400}\n\n#lvm-shell .phone-wrap{display:flex;justify-content:center}\n#lvm-shell .phone{\n  position:relative;\n  width:280px;\n  background:linear-gradient(145deg,#2a2a2a,#0e0e0e);\n  border-radius:42px;\n  padding:5px;\n  border:1.5px solid rgba(255,255,255,.07);\n  box-shadow:0 30px 60px rgba(0,0,0,.18), 0 2px 6px rgba(0,0,0,.08);\n}\n#lvm-shell .phone .notch{\n  position:absolute;top:0;left:50%;transform:translateX(-50%);\n  width:96px;height:24px;background:#0a0a0a;border-radius:0 0 16px 16px;z-index:10;\n}\n#lvm-shell .phone-screen{\n  position:relative;\n  border-radius:34px;overflow:hidden;\n  background:#FAF0E6;\n  aspect-ratio:9\/19.5;\n}\n#lvm-shell .phone-screen img{\n  width:100%;height:100%;object-fit:cover;display:block;\n  transition:opacity .28s ease;\n}\n#lvm-shell .phone-zones{position:absolute;inset:0;z-index:15;pointer-events:none}\n#lvm-shell .phone-zones .z{position:absolute;left:4%;right:4%;cursor:pointer;background:transparent;border:0;padding:0;pointer-events:auto}\n#lvm-shell .phone-zones .z:focus-visible{outline:2px solid var(--pink);outline-offset:-4px;border-radius:6px}\n#lvm-shell .phone-navbar{position:absolute;left:0;right:0;bottom:0;height:9%;z-index:16;display:grid;grid-template-columns:repeat(4,1fr)}\n#lvm-shell .phone-navbar button{background:transparent;border:0;padding:0;cursor:pointer}\n#lvm-shell .phone-navbar button:focus-visible{outline:2px solid var(--pink);outline-offset:-3px;border-radius:6px}\n#lvm-shell .phone-back{\n  position:absolute;top:10px;left:10px;z-index:20;\n  width:30px;height:30px;border-radius:50%;\n  border:0;background:rgba(255,255,255,.78);backdrop-filter:blur(8px);\n  color:var(--ink);font-size:18px;font-weight:600;line-height:1;cursor:pointer;\n  display:none;align-items:center;justify-content:center;\n  box-shadow:0 2px 6px rgba(0,0,0,.12);\n}\n#lvm-shell .phone-back.on{display:flex}\n\n#lvm-shell .phone-cap{margin-top:14px;text-align:center;font-size:12px;color:var(--muted);font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .phone-stage{position:relative}\n#lvm-shell .tap-hint{position:absolute;z-index:30;pointer-events:none;animation:hintFloat 2.6s ease-in-out infinite}\n#lvm-shell .tap-hint .th-pill{display:inline-block;font-family:var(--font-display);font-size:15px;font-weight:600;color:#fff;line-height:1.25;letter-spacing:-.005em;background:var(--pink);padding:10px 16px;border-radius:14px;box-shadow:0 14px 32px rgba(255,45,110,.32);white-space:nowrap}\n#lvm-shell .tap-hint .th-pill small{display:block;font-size:11px;font-weight:500;color:rgba(255,255,255,.85);text-transform:uppercase;letter-spacing:.08em;margin-bottom:3px}\n#lvm-shell .tap-hint .th-arrow{position:absolute;color:var(--pink)}\n#lvm-shell .tap-hint.desktop{left:-204px;top:4px;text-align:right}\n#lvm-shell .tap-hint.desktop .th-arrow{right:-86px;top:58px;width:104px;height:34px;transform:none}\n#lvm-shell .tap-hint.mobile{display:none}\n#lvm-shell .tap-hint.hidden{opacity:0;transform:translateY(-6px);transition:opacity .35s ease, transform .35s ease;animation:none}\n@keyframes hintFloat{\n  0%, 100%{transform:translateY(0)}\n  50%{transform:translateY(-7px)}\n}\n@media (prefers-reduced-motion:reduce){#lvm-shell .tap-hint{animation:none}}\n#lvm-shell .phone-tabs{display:flex;justify-content:center;gap:8px;margin-top:10px;flex-wrap:nowrap}\n#lvm-shell .phone-tabs button{\n  background:transparent;border:1px solid var(--rule);color:var(--muted);\n  padding:6px 11px;border-radius:999px;font-size:11px;cursor:pointer;\n  font-family:var(--font-text);transition:all .15s;white-space:nowrap;\n}\n#lvm-shell .phone-tabs button:hover{color:var(--ink);border-color:var(--ink)}\n#lvm-shell .phone-tabs button.on{background:var(--ink);color:#fff;border-color:var(--ink)}\n\n#lvm-shell .snippet{background:var(--paper);border-radius:18px;padding:30px 32px;margin:48px 0 0;border:1px solid var(--rule-soft)}\n#lvm-shell .snippet .lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell h3{font-family:var(--font-display);font-weight:600;font-size:32px;line-height:1.15;letter-spacing:-.025em;color:var(--ink);margin:36px 0 16px}\n#lvm-shell h4{font-family:var(--font-display);font-weight:500;font-size:20px;line-height:1.3;letter-spacing:-.015em;color:var(--ink);margin:24px 0 10px}\n#lvm-shell p{margin:0 0 22px;color:var(--ink-2)}\n#lvm-shell strong{color:var(--ink);font-weight:600}\n#lvm-shell ul, #lvm-shell ol{margin:0 0 22px;padding-left:22px;color:var(--ink-2)}\n#lvm-shell li{margin-bottom:8px}\n#lvm-shell a.inline{color:var(--pink);text-decoration:underline;text-decoration-thickness:1px;text-underline-offset:3px}\n#lvm-shell a.inline:hover{text-decoration-thickness:2px}\n\n#lvm-shell .statement{margin:48px 0;padding:32px 0;border-top:1px solid var(--rule);border-bottom:1px solid var(--rule);text-align:left}\n#lvm-shell .statement .num{font-family:var(--font-display);font-size:60px;font-weight:600;line-height:1;letter-spacing:-.04em;color:var(--pink);margin-bottom:14px}\n#lvm-shell .statement .lbl{font-family:var(--font-display);font-size:23px;line-height:1.35;font-weight:500;color:var(--ink);letter-spacing:-.012em}\n\n#lvm-shell .fig{margin:32px 0 18px;background:#fff;border:1px solid var(--rule);border-radius:20px;padding:28px 22px 20px;position:relative;overflow:hidden}\n#lvm-shell .fig-head{display:flex;justify-content:space-between;align-items:baseline;margin-bottom:18px}\n#lvm-shell .fig-head .l{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .fig-head .r{font-family:var(--font-mono);font-size:11px;font-weight:600;color:var(--ink);text-transform:uppercase;letter-spacing:.08em}\n#lvm-shell .fig-body{position:relative}\n#lvm-shell .fig-cap{margin:18px 4px 0;font-size:14px;color:var(--muted);line-height:1.5}\n#lvm-shell .fig-cap strong{color:var(--ink);font-weight:600}\n#lvm-shell .cv-wrap{position:relative;height:360px}\n\n#lvm-shell [data-term]{position:relative;cursor:help;border-bottom:1px dotted var(--dim)}\n#lvm-shell [data-term]:hover{color:var(--ink)}\n#lvm-shell .tt{position:absolute;left:50%;bottom:calc(100% + 12px);transform:translateX(-50%);min-width:200px;max-width:300px;background:#0c0c0c;color:#fff;font-size:13px;line-height:1.45;padding:11px 14px;border-radius:10px;box-shadow:0 12px 36px rgba(0,0,0,.32);opacity:0;visibility:hidden;transition:opacity .15s, visibility .15s;z-index:120;pointer-events:none;font-weight:400;font-family:var(--font-text)}\n#lvm-shell .tt::after{content:\"\";position:absolute;top:100%;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:#0c0c0c}\n#lvm-shell [data-term]:hover .tt, #lvm-shell [data-term]:focus .tt{opacity:1;visibility:visible}\n\n#lvm-shell .table{margin:24px 0;border:1px solid var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);max-width:160px;margin:0 auto;width:100%}\n#lvm-shell .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 .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .mini-phone .scr img{width:100%;height:100%;object-fit:cover}\n#lvm-shell .mini-phone.tiny{max-width:148px;padding:2px;border-radius:20px;border-width:1px}\n#lvm-shell .mini-phone.tiny .notch{width:30px;height:8px;border-radius:0 0 5px 5px}\n#lvm-shell .mini-phone.tiny .scr{border-radius:17px}\n#lvm-shell .mini-cap{text-align:center;margin-top:12px;font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.07em;color:var(--muted)}\n#lvm-shell .mini-cap strong{display:block;color:var(--ink);margin-top:4px;font-family:var(--font-display);font-size:14px;font-weight:500;letter-spacing:-.01em;text-transform:none}\n\n#lvm-shell .duo-row{display:grid;grid-template-columns:repeat(2,1fr);gap:20px;margin:18px 0 0}\n#lvm-shell .duo-row .mini-phone{max-width:180px}\n\n#lvm-shell .method{display:grid;grid-template-columns:1fr 1.4fr;gap:36px;align-items:center;margin:42px 0}\n#lvm-shell .method.flip{grid-template-columns:1.4fr 1fr}\n#lvm-shell .method.flip .m-phone{order:2}\n#lvm-shell .method .m-tag{font-family:var(--font-mono);font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);margin-bottom:8px}\n#lvm-shell .method h3{margin-top:0}\n#lvm-shell .method p{font-size:16px;color:var(--muted);line-height:1.7}\n\n#lvm-shell .cta-band{margin:40px 0;padding:26px 28px;background:var(--paper);border-radius:16px;display:flex;align-items:center;justify-content:space-between;gap:20px;flex-wrap:wrap;border:1px solid var(--rule-soft)}\n#lvm-shell .cta-band .l{font-family:var(--font-display);font-size:18px;line-height:1.35;font-weight:500;color:var(--ink);flex:1;min-width:240px;letter-spacing:-.01em}\n#lvm-shell .cta-band .stores{display:flex;gap:10px;align-items:center}\n#lvm-shell .cta-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .cta-band .stores a:hover{transform:translateY(-2px)}\n#lvm-shell .cta-band .stores img{height:42px;width:auto;border-radius:9px}\n\n#lvm-shell .pyramid{margin:30px auto;max-width:440px}\n#lvm-shell .pyramid .level{margin:6px auto;padding:13px 18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .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\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles *\/\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\nbody.postid-1675 #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-1675 #lvm-shell .wrap,\n  body.postid-1675 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1675 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1675 #lvm-shell *{max-width:100%}\nbody.postid-1675 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1675 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1675 #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-1675 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1675 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1675 #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-1675 #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-1675 #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-1675 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1675 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1675 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1675 #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-1675 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1675 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1675 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1675 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1675 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1675 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1675 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1675 #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-1675 #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-1675 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1675 #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-1675 #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-1675 #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-1675 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1675 #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-tef\" 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-tef\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n\n<main class=\"wrap\">\n\n<!-- HERO -->\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/sv\/\">Hem<\/a> &nbsp;\/&nbsp; TEF<\/div>\n  <div class=\"eyebrow\">Pelare &middot; \u00c4mnesoms\u00e4ttningens vetenskap<\/div>\n  <h1 id=\"title\">TEF (Thermic Effect of Food).\n    <span class=\"alt\">Den kompletta guiden f\u00f6r att f\u00f6rst\u00e5 matsm\u00e4ltningens dolda kalorif\u00f6rbrukning.<\/span>\n  <\/h1>\n  <p class=\"dek\">Matsm\u00e4ltningen f\u00f6rbr\u00e4nner kalorier. 20 till 30&nbsp;% av proteinerna, 5 till 10&nbsp;% av kolhydraterna, 0 till 3&nbsp;% av fettet. Alla appar ignorerar det. Lean ber\u00e4knar det i realtid p\u00e5 varje loggad m\u00e5ltid.<\/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 10&nbsp;min &middot; Uppdaterad 28 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-tef\" 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-tef\" 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      TEF (Thermic Effect of Food) \u00e4r energin din kropp f\u00f6rbrukar f\u00f6r att sm\u00e4lta, absorbera och metabolisera varje m\u00e5ltid. Den utg\u00f6r 8 till 15&nbsp;% av din totala f\u00f6rbrukning. De flesta kaloriappar ber\u00e4knar den inte. Lean ber\u00e4knar den p\u00e5 kilokalorin, p\u00e5 varje loggat livsmedel.\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>TEF (Thermic Effect of Food) \u00e4r energin som f\u00f6rbr\u00e4nns f\u00f6r att sm\u00e4lta din mat. Den ing\u00e5r i ekvationen <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. Den varierar efter dina makron: proteiner 20&ndash;30&nbsp;%, kolhydrater 5&ndash;10&nbsp;%, fett 0&ndash;3&nbsp;%. P\u00e5 en standardm\u00e5ltid efter tr\u00e4ning ber\u00e4knar Lean 69&nbsp;kcal TEF d\u00e4r de andra apparna visar 0.<\/p>\n  <\/div>\n<\/section>\n\n<!-- 02. DEFINITION -->\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definition<\/span>TEF, den 4:e byggstenen i TDEE<\/h2>\n<div class=\"body\">\n<p>Le <b>TEF (Thermic Effect of Food)<\/b> \u00e4r energin din kropp f\u00f6rbrukar f\u00f6r att bearbeta maten du f\u00e5r i dig: tugga, sm\u00e4lta, absorbera, metabolisera. P\u00e5 engelska talar man ocks\u00e5 om DIT (Diet-Induced Thermogenesis). Det \u00e4r v\u00e4rmen ditt matsm\u00e4ltningssystem producerar vid varje m\u00e5ltid.<\/p>\n<p>Den ing\u00e5r i \u00e4mnesoms\u00e4ttningens grundl\u00e4ggande ekvation:<\/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>Le <b>BMR<\/b> (Basal Metabolic Rate) \u00e4r din f\u00f6rbrukning i vila. <b>NEAT<\/b> (Non-Exercise Activity Thermogenesis) t\u00e4cker din f\u00f6rbrukning utanf\u00f6r tr\u00e4ning.<b>EAT<\/b> (Exercise Activity Thermogenesis) t\u00e4cker dina tr\u00e4ningspass. Och <b>TEF<\/b>, det \u00e4r v\u00e4rmen som genereras av matsm\u00e4ltningen. Tillsammans utg\u00f6r de fyra din verkliga TDEE.<\/p>\n<p>Den<b>metabola anpassningen<\/b> tillkommer som multiplikationskoefficient f\u00f6r BMR vid l\u00e5ngvarigt kaloriunderskott. Lean-konvention: 100&nbsp;% = optimalt, 90&nbsp;% = 10&nbsp;% anpassning. Den ing\u00e5r <b>pas<\/b> i TDEE-summan.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Se \u00e4ven: <a href=\"https:\/\/lean-app.com\/sv\/neat-depense-non-sportive\/\">NEAT-pelare<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/metabolisme-de-base\/\">BMR-pelare<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/depense-energetique-totale-v2\/\">TDEE-pelare<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\">TDEE-kalkylator<\/a> &middot; <a href=\"https:\/\/lean-app.com\/sv\/calculateur-deficit-calorique\/\">Underskottskalkylator<\/a>\n<\/div>\n\n<!-- 03. 69 KCAL D'ECART -->\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Verklig p\u00e5verkan<\/span>69&nbsp;kcal ignorerade p\u00e5 en m\u00e5ltid efter tr\u00e4ning<\/h2>\n<div class=\"body\">\n<p>Ett konkret exempel: du kommer hem fr\u00e5n tr\u00e4ningen och \u00e4ter 200&nbsp;g grillad kyckling, 200&nbsp;g kokt ris, 30&nbsp;g avokado. Totalt: 54&nbsp;g protein \/ 55&nbsp;g kolhydrater \/ 12&nbsp;g fett = <b>537&nbsp;kcal intagna<\/b>.<\/p>\n<p>Lean till\u00e4mpar de vetenskapliga koefficienterna p\u00e5 den h\u00e4r m\u00e5ltiden:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteiner (54&nbsp;g)<\/h4>\n    <div class=\"meta\">54&nbsp;g &times; 4&nbsp;kcal\/g &times; 25&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\" style=\"color:#FA256C\">54&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">20&ndash;30&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean ber\u00e4knar<\/span><span class=\"v\">I realtid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Proteiner har den h\u00f6gsta TEF:en: syntes, transaminering och glukoneogenes \u00e4r processer som kostar mycket ATP.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Kolhydrater (55&nbsp;g)<\/h4>\n    <div class=\"meta\">55&nbsp;g &times; 4&nbsp;kcal\/g &times; 8&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF kolhydrater<\/span><span class=\"v\" style=\"color:#B8860B\">18&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">5&ndash;10&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean ber\u00e4knar<\/span><span class=\"v\">I realtid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Omvandling till glykogen eller direkt oxidation. M\u00e5ttlig men inte obefintlig f\u00f6rbrukning.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Fett (12&nbsp;g)<\/h4>\n    <div class=\"meta\">12&nbsp;g &times; 9&nbsp;kcal\/g &times; 2&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF fett<\/span><span class=\"v\" style=\"color:#7B52AC\">2&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Westerterp 2004<\/span><span class=\"v\">0&ndash;3&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean ber\u00e4knar<\/span><span class=\"v\">I realtid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Mycket effektiv direkt \u00e5terf\u00f6restring. Makron som \u00e4r billigast att sm\u00e4lta.<\/div>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p><b>Total TEF ber\u00e4knad av Lean: 54 + 18 + 2 = 74&nbsp;kcal<\/b> p\u00e5 enbart den h\u00e4r m\u00e5ltiden. Konkurrerande appar visar 0. \u00d6ver ett \u00e5r \u00e4r det tiotusentals kilokalorier ignorerad f\u00f6rbrukning, vilket f\u00f6rklarar de of\u00f6rklarade plat\u00e5erna och underskotten som \u00ab&nbsp;inte fungerar&nbsp;\u00bb.<\/p>\n<\/div>\n\n<!-- 04. 3 PROFILS PAR APPORT EN PROTEINES -->\n<h2 class=\"sect\"><span class=\"num\">04 &middot; 3 profiler<\/span>Mer protein = mer TEF: siffrorna<\/h2>\n<div class=\"body\">\n<p>Tre profiler p\u00e5 en kost p\u00e5 2&nbsp;500&nbsp;kcal\/dag. Bara f\u00f6rdelningen av makrona \u00e4ndras. Siffrorna f\u00f6r total TEF illustrerar den enorma p\u00e5verkan som kostens sammans\u00e4ttning har.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>15&nbsp;% protein<\/h4>\n    <div class=\"meta\">Proteinfattig kost &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\">75&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF kolhydrater + fett<\/span><span class=\"v\">94&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~169&nbsp;kcal \/ d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Rutan \u00ab&nbsp;stillasittande&nbsp;\u00bb i MFP tar inte h\u00e4nsyn till kostens sammans\u00e4ttning. Den h\u00e4r profilen f\u00f6rlorar 169&nbsp;kcal f\u00f6rbrukning om appen ignorerar det.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>25&nbsp;% protein<\/h4>\n    <div class=\"meta\">Standardidrottsprofil &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\">125&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF kolhydrater + fett<\/span><span class=\"v\">85&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~210&nbsp;kcal \/ d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">41&nbsp;kcal extra f\u00f6rbrukning vs profil 15&nbsp;% protein. Motsvarande 5 minuters extra promenad, bara genom att \u00e4ndra makrona.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>35&nbsp;% protein<\/h4>\n    <div class=\"meta\">Profil aggressiv deff &middot; 2&nbsp;500 kcal<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF proteiner<\/span><span class=\"v\">175&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>TEF kolhydrater + fett<\/span><span class=\"v\">76&nbsp;kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Total TEF<\/span><span class=\"v\">~251&nbsp;kcal \/ d<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">82&nbsp;kcal mer vs profil 15&nbsp;%. \u00d6ver 30 dagar: +2&nbsp;460&nbsp;kcal extra f\u00f6rbrukning vid identiska kalorier, utan ett enda extra pass.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 05. POURQUOI LES APPS ECHOUENT -->\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Varf\u00f6r apparna misslyckas<\/span>Fast koefficient mot makrospecifik ber\u00e4kning<\/h2>\n<div class=\"body\">\n<p>N\u00e4r du konfigurerar MyFitnessPal eller Yazio tillfr\u00e5gas du om din aktivitetsniv\u00e5. En PAL-koefficient till\u00e4mpas p\u00e5 din BMR. Den h\u00e4r koefficienten ska \u00ab&nbsp;omfatta&nbsp;\u00bb allt, inklusive matsm\u00e4ltningen. I praktiken \u00e4r den kalibrerad p\u00e5 generiska populationer och speglar \u00f6verhuvudtaget inte din makrosammans\u00e4ttning den dagen.<\/p>\n<p>Problemet: den koefficienten \u00e4ndras inte m\u00e5ndagen d\u00e5 du \u00e4ter 50&nbsp;% protein j\u00e4mf\u00f6rt med s\u00f6ndagen d\u00e5 du \u00e4ter 20&nbsp;% protein. TEF:en f\u00f6r de tv\u00e5 dagarna \u00e4r radikalt olika. Apparna ser det inte. Lean g\u00f6r det.<\/p>\n<p>Westerterp (2004, PMID&nbsp;15507147) m\u00e4tte med indirekt kalorimetri att uppskattningsfelen f\u00f6r TEF via fast koefficient kan n\u00e5 <b>100 till 200&nbsp;kcal per dag<\/b> beroende p\u00e5 den verkliga kostsammans\u00e4ttningen. Det \u00e4r storleksordningen som f\u00f6rklarar ett underskott som \u00ab&nbsp;inte fungerar&nbsp;\u00bb \u00f6ver flera veckor.<\/p>\n<\/div>\n\n<!-- 06. MFP VS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">06 &middot; MFP vs Lean<\/span>0&nbsp;kcal vs 74&nbsp;kcal p\u00e5 samma m\u00e5ltid<\/h2>\n<div class=\"body\">\n<p>Samma m\u00e5ltid efter tr\u00e4ning: 200&nbsp;g kyckling, 200&nbsp;g kokt ris, 30&nbsp;g avokado = 537&nbsp;kcal. Det varje app g\u00f6r med den h\u00e4r m\u00e5ltiden:<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>MyFitnessPal (och de flesta appar)<\/h4>\n    <div class=\"meta\">Ingen TEF-ber\u00e4kning p\u00e5 m\u00e5ltiderna<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/analyse-nutrition-calcul-tef-lean-app-551x1024.png\" alt=\"Analyse nutritionnelle dans Lean avec calcul du TEF\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal loggade<\/span><span class=\"v\" style=\"color:#FF2D6E\">TEF: 0&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Metod<\/span><span class=\"v\">Fast PAL-koefficient<\/span><\/div>\n      <div class=\"rw\"><span>Beaktad<\/span><span class=\"v\">Nej<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">MFP, Yazio, Cronometer och de flesta kaloriappar integrerar inte TEF i sin f\u00f6rbrukningsber\u00e4kning. Du f\u00f6rbr\u00e4nner 74&nbsp;kcal p\u00e5 att sm\u00e4lta den h\u00e4r m\u00e5ltiden. De vet det inte.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Lean<\/h4>\n    <div class=\"meta\">Makrospecifik TEF-ber\u00e4kning i realtid<\/div>\n    <div style=\"margin:12px auto;max-width:130px\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-digestion-tef-lean-app-523x1024.png\" alt=\"Focus sur la d&eacute;pense TEF dans l&rsquo;application Lean\" style=\"width:100%;border-radius:16px;box-shadow:0 4px 16px rgba(0,0,0,.12)\" loading=\"lazy\"><\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>537 kcal loggade<\/span><span class=\"v\" style=\"color:#27AE60\">TEF: 74&nbsp;kcal<\/span><\/div>\n      <div class=\"rw\"><span>Metod<\/span><span class=\"v\">P&times;25&nbsp;% + K&times;8&nbsp;% + F&times;2&nbsp;%<\/span><\/div>\n      <div class=\"rw lean\"><span>Beaktad<\/span><span class=\"v\">Ja, vid varje m\u00e5ltid<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Lean ber\u00e4knar TEF p\u00e5 kilokalorin p\u00e5 varje loggad m\u00e5ltid. Den h\u00e4r TEF:en l\u00e4ggs till dagens TDEE och justerar ditt kalorim\u00e5l i realtid.<\/div>\n  <\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean ber\u00e4knar din TEF i realtid p\u00e5 varje m\u00e5ltid. 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-tef-cta1\" target=\"_blank\" rel=\"noopener\"><img 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\" 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-tef-cta1\" 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\n<!-- 07. BMR CHANGE TOUT POUR LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">07 &middot; BMR &amp; TEF<\/span>Varf\u00f6r din BMR p\u00e5verkar v\u00e4rdet av TEF<\/h2>\n<div class=\"body\">\n<p>TEF ber\u00e4knas p\u00e5 intagna makron. Men f\u00f6r att den ber\u00e4kningen ska ing\u00e5 i en exakt TDEE m\u00e5ste BMR:en som ligger till grund vara korrekt. Och BMR beror direkt p\u00e5 din <b>verklig fettfri massa<\/b>.<\/p>\n<p>Det fysiologiska sk\u00e4let: basalmetabolismen b\u00e4rs huvudsakligen av muskler och organ (metabolt aktiv v\u00e4vnad), inte av fettmassan. Tv\u00e5 personer p\u00e5 80&nbsp;kg med 12&nbsp;% och 22&nbsp;% fettprocent har en fettfri massa p\u00e5 70,4&nbsp;kg vs 62,4&nbsp;kg, allts\u00e5 en BMR-skillnad p\u00e5 cirka 170&nbsp;kcal\/d. Om din TDEE \u00e4r fel fr\u00e5n grunden hamnar din TEF i en ekvation som redan \u00e4r felkalibrerad.<\/p>\n<p>Konkret: Lean ber\u00e4knar din BMR p\u00e5 din verkliga fettfria massa via AI BodyScan, och integrerar sedan TEF p\u00e5 den h\u00e4r exakta BMR:en. Kedjefelet apparna g\u00f6r sker p\u00e5 tv\u00e5 niv\u00e5er: BMR p\u00e5 totalvikt (fel), sedan 0&nbsp;kcal TEF (ocks\u00e5 fel). Lean r\u00e4ttar b\u00e5da.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">BMR ber\u00e4knad p\u00e5 verklig fettprocent, inte p\u00e5 totalvikt<\/div><p class=\"fd\">Lean anv\u00e4nder sin patenterade egenutvecklade modell (inte Harris-Benedict 1919, inte Mifflin-St Jeor 1990) och indexerar den p\u00e5 din fettfria massa via AI BodyScan. Den h\u00e4r BMR:en \u00e4r grunden f\u00f6r allt det andra, inklusive TEF.<\/p><\/div><div class=\"fc\">Precision<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF integrerad i TDEE, inte tillagd i efterhand<\/div><p class=\"fd\">TEF \u00e4r inte en separat rad du v\u00e4ljer att aktivera eller inte. Den \u00e4r en del av ekvationen TDEE = BMR + NEAT + EAT + TEF, integrerad fr\u00e5n den f\u00f6rsta loggade m\u00e5ltiden.<\/p><\/div><div class=\"fc\">Arkitektur<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF omr\u00e4knad vid varje profiluppdatering<\/div><p class=\"fd\">F\u00f6rlorar du 3&nbsp;kg fett p\u00e5 en m\u00e5nad? Din BMR \u00e4ndras. Och integreringen av TEF i TDEE omkalibreras automatiskt i Lean. Apparna beh\u00e5ller sin konstant fr\u00e5n registreringen.<\/p><\/div><div class=\"fc\">Dynamisk<\/div><\/div>\n\n<!-- 08. BODYSCAN IA -->\n<h2 class=\"sect\"><span class=\"num\">08 &middot; AI BodyScan<\/span>Den verkliga fettprocenten: grunden f\u00f6r Leans TEF-ber\u00e4kning<\/h2>\n<div class=\"body\">\n<p>F\u00f6r att TEF ska integreras i en exakt TDEE m\u00e5ste f\u00f6rst BMR vara korrekt. Och f\u00f6r det kr\u00e4vs din verkliga fettprocent. Det \u00e4r h\u00e4r Leans AI BodyScan kommer in.<\/p>\n<p>De flesta appar ber\u00e4knar BMR utifr\u00e5n totalvikten (Harris-Benedict 1919, Mifflin-St Jeor 1990). Lean ber\u00e4knar din BMR p\u00e5 din <b>fettfria massa uppskattad via fettprocent<\/b>, tack vare en <b>mod&egrave;le propri&eacute;taire brevet&eacute;<\/b>. Den h\u00e4r BMR:en \u00e4r sedan grunden f\u00f6r integreringen av TEF i TDEE.<\/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=\"BodyScan AI Lean result: bodyfat in 5 seconds from a photo\" 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> : verklig fettprocent p\u00e5 5 sekunder, fr\u00e5n ett foto<\/p>\n<\/div>\n<div class=\"body\">\n<p>Ett foto, 5 sekunder, och Lean k\u00e4nner till din fettprocent exakt. Den h\u00e4r siffran matar direkt ber\u00e4kningen av din BMR, som i sin tur \u00e4r grunden f\u00f6r integreringen av TEF i din TDEE. Det \u00e4r kedjearkitekturen de andra apparna inte erbjuder.<\/p>\n<\/div>\n\n<!-- 09. COMMENT LEAN CALCULE LE TEF -->\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Lean &amp; TEF<\/span>Ber\u00e4kning i realtid p\u00e5 varje loggad m\u00e5ltid<\/h2>\n<div class=\"body\">\n<p>Lean ber\u00e4knar TEF utifr\u00e5n varje m\u00e5ltid du loggar, och integrerar den i dagens TDEE i realtid. H\u00e4r \u00e4r hela arkitekturen:<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">Loggning av m\u00e5ltiden (3 metoder)<\/div><p class=\"fd\">Du loggar via USDA+OpenFoodFacts-databasen, streckkodsskanning eller AI-fotoskanning av en matr\u00e4tt. Lean h\u00e4mtar omedelbart grammen protein, kolhydrater och fett.<\/p><\/div><div class=\"fc\">Registrering<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">TEF-ber\u00e4kning per makro p\u00e5 varje livsmedel<\/div><p class=\"fd\">Lean-motorn till\u00e4mpar: P &times; 25&nbsp;%, K &times; 8&nbsp;%, F &times; 2&nbsp;%. Resultatet ber\u00e4knas l\u00f6pande f\u00f6r varje livsmedel, och ackumuleras sedan \u00f6ver dagen.<\/p><\/div><div class=\"fc\">Ber\u00e4kning<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">TEF ackumulerad i dagens TDEE<\/div><p class=\"fd\">Dagens ackumulerade TEF l\u00e4ggs till BMR + NEAT + EAT f\u00f6r att ge din live-TDEE. Din kaloribalans justeras vid varje loggad m\u00e5ltid.<\/p><\/div><div class=\"fc\">Integration<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">Synlig i F\u00f6rbruknings-fliken<\/div><p class=\"fd\">F\u00f6rbruknings-fliken i Lean detaljerar varje komponent i TDEE: BMR, NEAT, EAT, TEF. Du ser exakt hur mycket matsm\u00e4ltningen bidrar till dagens f\u00f6rbrukning.<\/p><\/div><div class=\"fc\">Transparent<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">05<\/div><div><div class=\"ft\">Direkt p\u00e5verkan p\u00e5 kalorim\u00e5let<\/div><p class=\"fd\">Lean anv\u00e4nder den TEF-medvetna TDEE:n f\u00f6r att ber\u00e4kna ditt m\u00e5l och ditt m\u00e5lunderskott. En mer proteinrik m\u00e5ltid \u00f6kar din TEF och d\u00e4rmed din verkliga TDEE, vilket Lean speglar automatiskt.<\/p><\/div><div class=\"fc\">Strategisk<\/div><\/div>\n\n<!-- 10. L'ECRAN TEF -->\n<h2 class=\"sect\"><span class=\"num\">10 &middot; TEF i Lean<\/span>Uppf\u00f6ljning av matsm\u00e4ltningen i realtid<\/h2>\n<div class=\"body\">\n<p>F\u00f6rbruknings-fliken i Lean detaljerar i realtid varje komponent i TDEE: BMR, NEAT, EAT, TEF. Tryck p\u00e5 TEF f\u00f6r att se detaljerna per m\u00e5ltid.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><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 et digestion dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF ber\u00e4knad i realtid p\u00e5 varje m\u00e5ltid<\/div>\n<div style=\"text-align:center;margin:24px 0\">\n  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/suivi-calories-digestion-tef-lean-app-1024x370.png\" alt=\"Suivi des calories de digestion (TEF) dans l&rsquo;application Lean\" style=\"max-width:480px;width:100%;border-radius:16px;box-shadow:0 6px 24px rgba(0,0,0,.10)\" loading=\"lazy\">\n<\/div>\n\n<!-- 11. STRATEGIES D'OPTIMISATION TEF -->\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Strategier<\/span>\u00c4ta mer protein = f\u00f6rbr\u00e4nna mer under matsm\u00e4ltningen<\/h2>\n<div class=\"body\">\n<p>Den grundl\u00e4ggande principen f\u00f6r TEF: varje proteinkalori kostar 25&nbsp;% att sm\u00e4lta, mot 2&nbsp;% f\u00f6r fett. <b>\u00c4ta mer protein = f\u00f6rbruka mer vid lika kalorier.<\/b> Det \u00e4r den verkliga metabola f\u00f6rdelen med en proteinrik kost i deff.<\/p>\n<\/div>\n<div class=\"feat-it\"><div class=\"fn\">01<\/div><div><div class=\"ft\">+100&nbsp;g protein = +100&nbsp;kcal gratis TEF<\/div><p class=\"fd\">100&nbsp;g extra protein (400&nbsp;kcal) genererar cirka 100&nbsp;kcal extra TEF. Det \u00e4r verklig f\u00f6rbrukning, utan fysisk anstr\u00e4ngning, bara genom att \u00e4ndra din kostsammans\u00e4ttning.<\/p><\/div><div class=\"fc\">Proteiner<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">02<\/div><div><div class=\"ft\">Logga allt, \u00e4ven de sm\u00e5 m\u00e5ltiderna<\/div><p class=\"fd\">Varje registrering i Lean utl\u00f6ser TEF-ber\u00e4kningen. Ett mellanm\u00e5l p\u00e5 100&nbsp;g kvarg (18&nbsp;g protein) genererar ~18&nbsp;kcal TEF. Ackumulerat \u00f6ver 5 m\u00e5ltider \u00e4r det en verklig f\u00f6rbrukning apparna inte r\u00e4knar.<\/p><\/div><div class=\"fc\">Fullst\u00e4ndighet<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">03<\/div><div><div class=\"ft\">F\u00f6redra hela livsmedel<\/div><p class=\"fd\">Ultraprocessade livsmedel har l\u00e4gre TEF eftersom de redan delvis \u00e4r \u00ab&nbsp;f\u00f6rsm\u00e4lta&nbsp;\u00bb industriellt (Barr 2010, PMID&nbsp;20613941). En hel kycklingfil\u00e9 har h\u00f6gre TEF \u00e4n ett f\u00f6rhydrolyserat proteinpulver.<\/p><\/div><div class=\"fc\">Kvalitet<\/div><\/div>\n<div class=\"feat-it\"><div class=\"fn\">04<\/div><div><div class=\"ft\">R\u00e4kna inte med fett f\u00f6r TEF<\/div><p class=\"fd\">Fett har en TEF p\u00e5 0 till 3&nbsp;%. Att \u00f6ka ditt fett boostar inte TEF. Det \u00e4r f\u00f6rdelningen av makrona som r\u00e4knas, inte det r\u00e5a kaloritotalet.<\/p><\/div><div class=\"fc\">Fett<\/div><\/div>\n\n<!-- 12. MET et macros -->\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Vetenskap<\/span>Varf\u00f6r proteiner f\u00f6rbr\u00e4nner s\u00e5 mycket under matsm\u00e4ltningen<\/h2>\n<div class=\"body\">\n<p>Svaret \u00e4r biokemiskt. Proteiner m\u00e5ste brytas ner till aminosyror, som sedan antingen integreras i proteinsyntesen (kostnad i ATP), oxideras (Krebs-cykeln), eller omvandlas till glukos (glukoneogenes, \u00e4nnu h\u00f6gre kostnad). Deamineringen av kv\u00e4ve (ureaproduktion) \u00e4r i sig energikr\u00e4vande.<\/p>\n<\/div>\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Proteiner: TEF 20&ndash;30&nbsp;%<\/h4>\n    <div class=\"meta\">K\u00e4lla: Westerterp 2004, Acheson 2011<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Proteinsyntes<\/span><span class=\"v\">H\u00f6g ATP-kostnad<\/span><\/div>\n      <div class=\"rw\"><span>Deaminering<\/span><span class=\"v\">Ureaproduktion<\/span><\/div>\n      <div class=\"rw lean\"><span>TEF Lean<\/span><span class=\"v\">25&nbsp;% (medianv\u00e4rde)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Det \u00e4r den \u00ab&nbsp;dyraste&nbsp;\u00bb makron att sm\u00e4lta. Dess metabola kostnad \u00e4r den h\u00f6gsta av alla makron.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Kolhydrater: TEF 5&ndash;10&nbsp;%<\/h4>\n    <div class=\"meta\">K\u00e4lla: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Glykolys<\/span><span class=\"v\">M\u00e5ttligt kostsamt<\/span><\/div>\n      <div class=\"rw\"><span>Glykogenlagring<\/span><span class=\"v\">Extra kostnad<\/span><\/div>\n      <div class=\"rw lean\"><span>TEF Lean<\/span><span class=\"v\">8&nbsp;% (medianv\u00e4rde)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">M\u00e5ttlig men inte obefintlig f\u00f6rbrukning. Lagring som glykogen kostar mer \u00e4n direkt oxidation.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Fett: TEF 0&ndash;3&nbsp;%<\/h4>\n    <div class=\"meta\">K\u00e4lla: Westerterp 2004<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>\u00c5terf\u00f6restring<\/span><span class=\"v\">Mycket lite kostsamt<\/span><\/div>\n      <div class=\"rw\"><span>Direkt lagring<\/span><span class=\"v\">N\u00e4stan utan omvandling<\/span><\/div>\n      <div class=\"rw lean\"><span>TEF Lean<\/span><span class=\"v\">2&nbsp;% (medianv\u00e4rde)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Makron som \u00e4r \u00ab&nbsp;billigast&nbsp;\u00bb att sm\u00e4lta. Fett fr\u00e5n maten kan n\u00e4stan lagras direkt utan st\u00f6rre metabol f\u00f6rbrukning.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 13. OBJECTIFS SECHE\/BULK\/RECOMP -->\n<h2 class=\"sect\"><span class=\"num\">13 &middot; M\u00e5l<\/span>TEF och strategi efter deff, bulk eller recomp<\/h2>\n<p>N\u00e4r din exakta TEF \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: maximera TEF utan att offra makrona<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-h\u00e4vst\u00e5ng<\/span><span class=\"v\">Protein p\u00e5 30&nbsp;%+<\/span><\/div>\n      <div class=\"rw\"><span>F\u00f6rdel<\/span><span class=\"v\">Extra f\u00f6rbrukning utan tr\u00e4ning<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean ber\u00e4knar<\/span><span class=\"v\">Exakt p\u00e5verkan p\u00e5 underskottet<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ett h\u00f6gt proteinintag bevarar muskelmassan OCH \u00f6kar TEF. Dubbel vinst i deff. Verktyg: <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>TEF-h\u00e4vst\u00e5ng<\/span><span class=\"v\">H\u00f6gt protein f\u00f6redras<\/span><\/div>\n      <div class=\"rw\"><span>F\u00f6rdel<\/span><span class=\"v\">Netto\u00f6verskott minskat av protein-TEF<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean visar<\/span><span class=\"v\">Netto\u00f6verskott efter verklig TEF<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">I bulk visar Lean det verkliga \u00f6verskottet i realtid. En mycket proteinrik m\u00e5ltid minskar netto\u00f6verskottet via den extra TEF:en.<\/div>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>Recomp (underh\u00e5ll + uppbyggnad)<\/h4>\n    <div class=\"meta\">M\u00e5l: maximal precision p\u00e5 intag och f\u00f6rbrukning<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TEF-h\u00e4vst\u00e5ng<\/span><span class=\"v\">Precisionsverktyg p\u00e5 kalorin<\/span><\/div>\n      <div class=\"rw\"><span>F\u00f6rdel<\/span><span class=\"v\">Balans utan approximation<\/span><\/div>\n      <div class=\"rw lean\"><span>Lean ber\u00e4knar<\/span><span class=\"v\">Live-kaloribalans<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Rekomposition kr\u00e4ver maximal precision. En TEF ber\u00e4knad p\u00e5 kilokalorin \u00e4r en avg\u00f6rande f\u00f6rdel gentemot appar som ignorerar den.<\/div>\n  <\/div>\n<\/div>\n\n<!-- 14. TEF LIVE DANS LEAN -->\n<h2 class=\"sect\"><span class=\"num\">14 &middot; TEF live<\/span>Uppf\u00f6ljning av matsm\u00e4ltningen i Lean<\/h2>\n<div class=\"body\">\n<p>F\u00f6rbruknings-fliken i Lean detaljerar i realtid varje komponent i TDEE: BMR, NEAT, EAT, TEF. Den visade TEF:en motsvarar dagens loggade m\u00e5ltider, ber\u00e4knad p\u00e5 varje makro.<\/p>\n<\/div>\n<div style=\"max-width:130px;margin:24px auto\">\n  <div class=\"mini-phone\" style=\"max-width:130px\"><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, d&eacute;pense de digestion\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"mini-cap\"><strong>Lean<\/strong> &middot; TEF i realtid, ber\u00e4knad p\u00e5 dina verkliga makron<\/div>\n\n<!-- 15. LA PYRAMIDE -->\n<h2 class=\"sect\"><span class=\"num\">15 &middot; Pyramiden<\/span>Leans Progressionspyramid<\/h2>\n<div class=\"body\">\n<p>Leans Progressionspyramid rangordnar prioriteringarna f\u00f6r att n\u00e5 ditt kroppsm\u00e5l. TEF ing\u00e5r p\u00e5 tv\u00e5 v\u00e5ningar: det exakta kalorim\u00e5let (TEF integrerad i TDEE) och makron\u00e4rings\u00e4mnena (sammans\u00e4ttning som best\u00e4mmer TEF-niv\u00e5n).<\/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 (TDEE + exakt TEF)<\/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 (protein = TEF-h\u00e4vst\u00e5ng)<\/span><span class=\"k\">Topp<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">Hoppa inte \u00f6ver steg. En exakt TDEE med integrerad TEF \u00e4r v\u00e5ning 2. Men om du inte loggar dina m\u00e5ltider regelbundet ber\u00e4knas TEF aldrig.<\/div>\n\n<!-- 16. FAQ -->\n<h2 class=\"sect\"><span class=\"num\">16 &middot; FAQ<\/span>Allt du undrar om TEF<\/h2>\n\n<details class=\"faq\"><summary>Vad \u00e4r matens termiska effekt?<\/summary><div class=\"faq-body\"><p>Le <b>TEF (Thermic Effect of Food)<\/b>, \u00e4ven kallad DIT (Diet-Induced Thermogenesis), \u00e4r energin som f\u00f6rbrukas f\u00f6r att sm\u00e4lta, absorbera och metabolisera maten. Den ing\u00e5r i ekvationen <b>TDEE = BMR + NEAT + EAT + TEF<\/b> och utg\u00f6r i genomsnitt 8 till 15&nbsp;% av den totala kalorif\u00f6rbrukningen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Varf\u00f6r har proteiner den h\u00f6gsta TEF:en?<\/summary><div class=\"faq-body\"><p>Proteiner kr\u00e4ver biokemiska processer som kostar mycket ATP: proteinsyntes, transaminering, deaminering (ureaproduktion), och ibland glukoneogenes. D\u00e4rf\u00f6r f\u00f6rbr\u00e4nns 20 till 30&nbsp;% av proteinkalorierna under matsm\u00e4ltningen, mot 5 till 10&nbsp;% f\u00f6r kolhydrater och 0 till 3&nbsp;% f\u00f6r fett.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Ber\u00e4knar MyFitnessPal TEF?<\/summary><div class=\"faq-body\"><p>Nej. MyFitnessPal, Yazio, Cronometer och de flesta kaloriappar integrerar inte TEF i sin f\u00f6rbrukningsber\u00e4kning. De anv\u00e4nder en fast aktivitetskoefficient (PAL) till\u00e4mpad p\u00e5 BMR, som ska \u00ab&nbsp;omfatta&nbsp;\u00bb matsm\u00e4ltningen. I praktiken speglar den h\u00e4r koefficienten inte din makrosammans\u00e4ttning den dagen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hur ber\u00e4knar Lean TEF?<\/summary><div class=\"faq-body\"><p>Lean till\u00e4mpar de vetenskapliga koefficienterna p\u00e5 varje loggad m\u00e5ltid: <b>P &times; 25&nbsp;% + K &times; 8&nbsp;% + F &times; 2&nbsp;%<\/b>. Resultatet integreras i realtid i dagens TDEE. P\u00e5 en m\u00e5ltid p\u00e5 537&nbsp;kcal (54&nbsp;g P, 55&nbsp;g K, 12&nbsp;g F) ber\u00e4knar Lean 74&nbsp;kcal TEF.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Hur m\u00e5nga kalorier utg\u00f6r TEF per dag?<\/summary><div class=\"faq-body\"><p>P\u00e5 en kost p\u00e5 2&nbsp;000 till 2&nbsp;500&nbsp;kcal utg\u00f6r TEF mellan 160 och 250&nbsp;kcal beroende p\u00e5 din makrosammans\u00e4ttning. \u00d6ver ett \u00e5r \u00e4r det 58&nbsp;000 till 91&nbsp;000&nbsp;kcal f\u00f6rbrukning ignorerad av apparna som inte ber\u00e4knar den.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Minskar TEF i kaloriunderskott?<\/summary><div class=\"faq-body\"><p>Ja, proportionellt: \u00e4ter du f\u00e4rre kalorier sm\u00e4lter du mindre och den absoluta TEF:en minskar. Men <b>procentandelen<\/b> f\u00f6rblir stabil efter dina makron. I underskott bevarar ett h\u00f6gt proteinintag f\u00f6rh\u00e5llandet TEF\/intag, ut\u00f6ver att bevara muskelmassan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00c4r TEF samma sak som postprandial aktiv metabolism?<\/summary><div class=\"faq-body\"><p>Ja, de tv\u00e5 begreppen betecknar samma verklighet: energin som f\u00f6rbr\u00e4nns av matsm\u00e4ltningen. TEF (Thermic Effect of Food) \u00e4r den mest anv\u00e4nda engelska termen. DIT (Diet-Induced Thermogenesis) eller SDA (specifik dynamisk verkan) \u00e4r motsvarigheterna i den europeiska litteraturen.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>Har processade livsmedel l\u00e4gre TEF?<\/summary><div class=\"faq-body\"><p>Ja. Barr &amp; Wright (2010, PMID&nbsp;20613941) m\u00e4tte att m\u00e5ltider baserade p\u00e5 hela livsmedel genererar en TEF cirka 50&nbsp;% h\u00f6gre \u00e4n kaloriekvivalenta m\u00e5ltider baserade p\u00e5 processade livsmedel. Processade livsmedel \u00e4r redan delvis \u00ab&nbsp;f\u00f6rsm\u00e4lta&nbsp;\u00bb industriellt, vilket minskar matsm\u00e4ltningsarbetet och d\u00e4rmed TEF.<\/p><\/div><\/details>\n\n<!-- 17. SOURCES -->\n<div class=\"sources\">\n  <h4>Vetenskapliga k\u00e4llor<\/h4>\n  <ol>\n    <li>Westerterp KR. Diet induced thermogenesis. <em>Nutr Metab (Lond)<\/em>. 2004;1(1):5. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15507147\/\" target=\"_blank\" rel=\"noopener\">PubMed 15507147<\/a><\/li>\n    <li>Acheson KJ. Protein choices targeting thermogenesis and metabolism. <em>Am J Clin Nutr<\/em>. 2011;93(3):525-534. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21235280\/\" target=\"_blank\" rel=\"noopener\">PubMed 21235280<\/a><\/li>\n    <li>Tappy L. Thermic effect of food and sympathetic nervous system activity in lean and obese subjects. <em>Crit Rev Clin Lab Sci<\/em>. 1996;33(6):435-444. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8701638\/\" target=\"_blank\" rel=\"noopener\">PubMed 8701638<\/a><\/li>\n    <li>Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals. <em>Food Nutr Res<\/em>. 2010;54. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20613941\/\" target=\"_blank\" rel=\"noopener\">PubMed 20613941<\/a><\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). <em>Best Pract Res Clin Endocrinol Metab<\/em>. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a><\/li>\n  <\/ol>\n<\/div>\n\n<!-- GET-BAND -->\n<div class=\"get-band\">\n  <h3>Ber\u00e4kna din TEF p\u00e5 dina verkliga makron<\/h3>\n  <p>P &times; 25&nbsp;% + K &times; 8&nbsp;% + F &times; 2&nbsp;%, p\u00e5 varje loggad m\u00e5ltid. TDEE = BMR + NEAT + EAT + TEF. Patenterad egenutvecklad modell. 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-tef-footer\" target=\"_blank\" rel=\"noopener\"><img 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\" 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-tef-footer\" 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\n<\/main>\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  var tabMap = {\n    bilan:    {drill:false},\n    kcal:     {drill:false},\n    depense:  {drill:true},\n    strategie:{drill:false}\n  };\n  var currentTab = 'depense';\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 ? 'block' : 'none';\n      phoneBack.classList.remove('on');\n    }, 150);\n    setActive(tab);\n  }\n  function showSub(sub){\n    var subMap = {BMR:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',NEAT:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',EAT:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',TEF:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'};\n    if(!subMap[sub]) return;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg sub-' + sub;\n      phoneImg.style.opacity = 1;\n      zones.style.display = 'none';\n      phoneBack.classList.add('on');\n    }, 150);\n  }\n  var hintD = document.getElementById('tapHintDesktop');\n  var hintM = document.getElementById('tapHintMobile');\n  function hideHints(){\n    if (hintD) hintD.classList.add('hidden');\n    if (hintM) hintM.classList.add('hidden');\n  }\n  topTabs.forEach(function(b){ b.addEventListener('click', function(){ hideHints(); showTab(b.dataset.tab); }); });\n  navTaps.forEach(function(b){ b.addEventListener('click', function(){ hideHints(); showTab(b.dataset.tab); }); });\n  zones.querySelectorAll('.z').forEach(function(z){\n    z.addEventListener('click', function(){ hideHints(); showSub(z.dataset.sub); });\n    z.addEventListener('keydown', function(e){\n      if (e.key==='Enter' || e.key===' '){ e.preventDefault(); hideHints(); showSub(z.dataset.sub); }\n    });\n  });\n  phoneBack.addEventListener('click', function(){ hideHints(); showTab(currentTab); });\n})();<\/script>\n\n<script>\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n  var bar = document.querySelector('#lvm-shell .progress > i');\n  if (bar) {\n    function update(){\n      var h = document.documentElement;\n      var prog = h.scrollTop \/ (h.scrollHeight - h.clientHeight);\n      bar.style.transform = 'scaleX(' + Math.min(1, Math.max(0, prog)) + ')';\n    }\n    window.addEventListener('scroll', update, {passive:true});\n  }\n  var els = document.querySelectorAll('#lvm-shell .rev');\n  if (!('IntersectionObserver' in window)){els.forEach(function(e){e.classList.add('on')}); return;}\n  var io = new IntersectionObserver(function(entries){\n    entries.forEach(function(e){if(e.isIntersecting) e.target.classList.add('on')});\n  },{threshold:0.1});\n  els.forEach(function(e){io.observe(e)});\n})();\n<\/script>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu'est-ce que l'effet thermique des aliments ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TEF est l'\u00e9nergie d\u00e9pens\u00e9e pour dig\u00e9rer, absorber et m\u00e9taboliser les aliments. Il repr\u00e9sente 8 \u00e0 15 % de la d\u00e9pense calorique totale et entre dans TDEE = BMR + NEAT + EAT + TEF.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi les prot\u00e9ines ont-elles le TEF le plus \u00e9lev\u00e9 ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Les prot\u00e9ines n\u00e9cessitent synth\u00e8se, transaminaison et d\u00e9samination. Co\u00fbt en ATP \u00e9lev\u00e9 : 20 \u00e0 30 % des calories prot\u00e9iques sont br\u00fcl\u00e9es \u00e0 la digestion.\"}},{\"@type\":\"Question\",\"name\":\"MyFitnessPal calcule-t-il le TEF ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non. MFP, Yazio, Cronometer et la plupart des apps n'int\u00e8grent pas le TEF. Ils utilisent un coefficient PAL fixe qui ne refl\u00e8te pas ta composition en macros du jour.\"}},{\"@type\":\"Question\",\"name\":\"Comment Lean calcule-t-il le TEF ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean applique P \u00d7 25 % + G \u00d7 8 % + L \u00d7 2 % sur chaque repas log\u00e9. Le r\u00e9sultat est int\u00e9gr\u00e9 en temps r\u00e9el dans ton TDEE du jour.\"}},{\"@type\":\"Question\",\"name\":\"Combien de calories repr\u00e9sente le TEF par jour ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Sur 2 000 \u00e0 2 500 kcal, entre 160 et 250 kcal selon ta composition en macros. Sur une ann\u00e9e, c'est des dizaines de milliers de kcal ignor\u00e9es par les apps qui ne le calculent pas.\"}},{\"@type\":\"Question\",\"name\":\"Le TEF diminue-t-il en d\u00e9ficit calorique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TEF absolu diminue avec les apports, mais le pourcentage reste stable selon tes macros. Maintenir un apport prot\u00e9ique \u00e9lev\u00e9 pr\u00e9serve le ratio TEF\/apport.\"}},{\"@type\":\"Question\",\"name\":\"Les aliments transform\u00e9s ont-ils un TEF plus faible ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui. Barr & Wright (2010) ont mesur\u00e9 que les repas base d'aliments entiers g\u00e9n\u00e8rent un TEF environ 50 % plus \u00e9lev\u00e9 que des repas \u00e9quivalents base d'aliments transform\u00e9s.\"}},{\"@type\":\"Question\",\"name\":\"TEF et DIT, c'est la m\u00eame chose ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, TEF (Thermic Effect of Food) et DIT (Diet-Induced Thermogenesis) d\u00e9signent la m\u00eame r\u00e9alit\u00e9. TEF est plus utilis\u00e9 dans la litt\u00e9rature anglophone.\"}}]},{\"@type\":\"MobileApplication\",\"name\":\"Lean\",\"operatingSystem\":\"iOS, Android\",\"applicationCategory\":\"HealthApplication\",\"description\":\"Lean calcule ton TEF en temps r\u00e9el sur chaque repas. TDEE complet : BMR + NEAT + EAT + TEF sur bodyfat r\u00e9el.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\",\"bestRating\":\"5\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"},\"downloadUrl\":\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646\"}]}\n<\/script>\n\n<\/div>\n\n\n<!-- lean-mesh-v16 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">L\u00e4s ocks\u00e5<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/sv\/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;\">Basalmetabolism (BMR): allt du beh\u00f6ver veta f\u00f6r att ber\u00e4kna den <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Definition, TDEE-ekvation, 4 historiska formler, varf\u00f6r fettprocenten f\u00f6r\u00e4ndrar allt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Total energif\u00f6rbrukning (TDEE): den kanoniska formeln BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">F\u00f6rst\u00e5 de 4 byggstenarna + den metabola anpassningen, vetenskapliga k\u00e4llor 2025.<\/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: kalorif\u00f6rbrukningen utanf\u00f6r tr\u00e4ning som v\u00e4ger 15 till 50 % av din TDEE <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Steg, f\u00f6rflyttningar, fidgeting. Varf\u00f6r Mifflin har fel genom att ignorera din aktivitet.<\/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-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalkylator f\u00f6r kaloriunderskott: r\u00e4tt ansats f\u00f6r en deff <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Underskott p\u00e5 din verkliga fettprocentmedvetna TDEE. 3 tempon l\u00e5ngsamt\/m\u00e5ttligt\/aggressivt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">S\u00e5 ber\u00e4knar du din verkliga kalorif\u00f6rbrukning: den kompletta guiden <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR p\u00e5 verklig fettprocent, NEAT per steg, EAT per pass, TEF per makron, anpassning.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; TEF Pilier &middot; Science du m&eacute;tabolisme TEF (Thermic Effect of Food). Le guide complet pour comprendre la d&eacute;pense calorique cach&eacute;e de la digestion. La digestion br&ucirc;le des calories. 20 &agrave; 30&nbsp;% des prot&eacute;ines, 5 &agrave; 10&nbsp;% des glucides, 0 &agrave; 3&nbsp;% des lipides. Toutes les apps l&rsquo;ignorent. Lean le calcule en [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Matens termiska effekt (TEF): varf\u00f6r Lean ber\u00e4knar 69 kcal som andra appar ignorerar - Lean<\/title>\n<meta name=\"description\" content=\"Matens termiska effekt (TEF) \u00e4r 10 % av dina kalorier f\u00f6rbr\u00e4nda bara genom matsm\u00e4ltningen. Proteiner 20-30 %, kolhydrater 5-10 %, fett 1-3 %: s\u00e5 ber\u00e4knar du den p\u00e5 dina verkliga makron.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Matens termiska effekt (TEF): varf\u00f6r Lean ber\u00e4knar 69 kcal som andra appar ignorerar - Lean\" \/>\n<meta property=\"og:description\" content=\"Matens termiska effekt (TEF) \u00e4r 10 % av dina kalorier f\u00f6rbr\u00e4nda bara genom matsm\u00e4ltningen. Proteiner 20-30 %, kolhydrater 5-10 %, fett 1-3 %: s\u00e5 ber\u00e4knar du den p\u00e5 dina verkliga makron.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/\" \/>\n<meta property=\"og:site_name\" content=\"Lean\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-28T08:21:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-05T10:53:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" \/>\n<meta name=\"author\" content=\"L&#039;\u00e9quipe Lean\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L&#039;\u00e9quipe Lean\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/\"},\"author\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"headline\":\"Effet thermique des aliments (TEF) : pourquoi Lean calcule 69\u00a0kcal que les autres apps ignorent\",\"datePublished\":\"2026-05-28T08:21:54+00:00\",\"dateModified\":\"2026-09-05T10:53:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/\"},\"wordCount\":4263,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/\",\"url\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/\",\"name\":\"Effet thermique des aliments (TEF) : pourquoi Lean calcule 69\u00a0kcal que les autres apps ignorent - Lean\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"datePublished\":\"2026-05-28T08:21:54+00:00\",\"dateModified\":\"2026-09-05T10:53:10+00:00\",\"description\":\"L'effet thermique des aliments (TEF), c'est 10 % de tes calories br\u00fbl\u00e9es rien qu'en dig\u00e9rant. Prot\u00e9ines 20-30 %, glucides 5-10 %, lipides 1-3 % : comment le calculer sur tes vrais macros.\",\"breadcrumb\":{\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#breadcrumb\"},\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage\",\"url\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"contentUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/lean-app.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Effet thermique des aliments (TEF) : pourquoi Lean calcule 69\u00a0kcal que les autres apps ignorent\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/lean-app.com\/#website\",\"url\":\"https:\/\/lean-app.com\/\",\"name\":\"Lean\",\"description\":\"T\u00e9l\u00e9charge, essaye GRATUITEMENT l&#039;application et prends en main ton corps \u00c0 VIE.\",\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/lean-app.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sv-SE\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/lean-app.com\/#organization\",\"name\":\"Lean\",\"url\":\"https:\/\/lean-app.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\/\/lean-app.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png\",\"contentUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png\",\"width\":1672,\"height\":1484,\"caption\":\"Lean\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\",\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\",\"https:\/\/app.dealroom.co\/companies\/lean_calorie_tracker\",\"https:\/\/alternativeto.net\/software\/lean-calorie-tracker\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Matens termiska effekt (TEF): varf\u00f6r Lean ber\u00e4knar 69 kcal som andra appar ignorerar - Lean","description":"Matens termiska effekt (TEF) \u00e4r 10 % av dina kalorier f\u00f6rbr\u00e4nda bara genom matsm\u00e4ltningen. Proteiner 20-30 %, kolhydrater 5-10 %, fett 1-3 %: s\u00e5 ber\u00e4knar du den p\u00e5 dina verkliga makron.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/","og_locale":"sv_SE","og_type":"article","og_title":"Matens termiska effekt (TEF): varf\u00f6r Lean ber\u00e4knar 69 kcal som andra appar ignorerar - Lean","og_description":"Matens termiska effekt (TEF) \u00e4r 10 % av dina kalorier f\u00f6rbr\u00e4nda bara genom matsm\u00e4ltningen. Proteiner 20-30 %, kolhydrater 5-10 %, fett 1-3 %: s\u00e5 ber\u00e4knar du den p\u00e5 dina verkliga makron.","og_url":"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/","og_site_name":"Lean","article_publisher":"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr","article_published_time":"2026-05-28T08:21:54+00:00","article_modified_time":"2026-09-05T10:53:10+00:00","og_image":[{"url":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","type":"","width":"","height":""}],"author":"L'\u00e9quipe Lean","twitter_card":"summary_large_image","twitter_misc":{"Written by":"L'\u00e9quipe Lean","Est. reading time":"21 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#article","isPartOf":{"@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/"},"author":{"@id":"https:\/\/lean-app.com\/#organization"},"headline":"Effet thermique des aliments (TEF) : pourquoi Lean calcule 69\u00a0kcal que les autres apps ignorent","datePublished":"2026-05-28T08:21:54+00:00","dateModified":"2026-09-05T10:53:10+00:00","mainEntityOfPage":{"@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/"},"wordCount":4263,"commentCount":0,"publisher":{"@id":"https:\/\/lean-app.com\/#organization"},"image":{"@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage"},"thumbnailUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","inLanguage":"sv-SE","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/lean-app.com\/effet-thermique-des-aliments\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/","url":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/","name":"Matens termiska effekt (TEF): varf\u00f6r Lean ber\u00e4knar 69 kcal som andra appar ignorerar - Lean","isPartOf":{"@id":"https:\/\/lean-app.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage"},"image":{"@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage"},"thumbnailUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","datePublished":"2026-05-28T08:21:54+00:00","dateModified":"2026-09-05T10:53:10+00:00","description":"Matens termiska effekt (TEF) \u00e4r 10 % av dina kalorier f\u00f6rbr\u00e4nda bara genom matsm\u00e4ltningen. Proteiner 20-30 %, kolhydrater 5-10 %, fett 1-3 %: s\u00e5 ber\u00e4knar du den p\u00e5 dina verkliga makron.","breadcrumb":{"@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#breadcrumb"},"inLanguage":"sv-SE","potentialAction":[{"@type":"ReadAction","target":["https:\/\/lean-app.com\/effet-thermique-des-aliments\/"]}]},{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#primaryimage","url":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp","contentUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp"},{"@type":"BreadcrumbList","@id":"https:\/\/lean-app.com\/effet-thermique-des-aliments\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/lean-app.com\/"},{"@type":"ListItem","position":2,"name":"Effet thermique des aliments (TEF) : pourquoi Lean calcule 69\u00a0kcal que les autres apps ignorent"}]},{"@type":"WebSite","@id":"https:\/\/lean-app.com\/#website","url":"https:\/\/lean-app.com\/","name":"Lean","description":"Ladda ner, prova appen GRATIS och ta kontroll \u00f6ver din kropp F\u00d6R ALLTID.","publisher":{"@id":"https:\/\/lean-app.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/lean-app.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sv-SE"},{"@type":"Organization","@id":"https:\/\/lean-app.com\/#organization","name":"Lean","url":"https:\/\/lean-app.com\/","logo":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/lean-app.com\/#\/schema\/logo\/image\/","url":"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png","contentUrl":"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/Logo-for-Lean-App-the-best-calorie-and-TDEE-tracking-application.png","width":1672,"height":1484,"caption":"Lean"},"image":{"@id":"https:\/\/lean-app.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr","https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646","https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite","https:\/\/app.dealroom.co\/companies\/lean_calorie_tracker","https:\/\/alternativeto.net\/software\/lean-calorie-tracker\/"]}]}},"_links":{"self":[{"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/posts\/1675","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/comments?post=1675"}],"version-history":[{"count":0,"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/posts\/1675\/revisions"}],"wp:attachment":[{"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/media?parent=1675"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/categories?post=1675"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lean-app.com\/sv\/wp-json\/wp\/v2\/tags?post=1675"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}