{"id":1965,"date":"2026-08-25T13:40:25","date_gmt":"2026-08-25T13:40:25","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-macros\/"},"modified":"2026-09-05T10:38:59","modified_gmt":"2026-09-05T10:38:59","slug":"calculateur-macros","status":"publish","type":"post","link":"https:\/\/lean-app.com\/sv\/calculateur-macros\/","title":{"rendered":"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-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 .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1965 #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-1965 #lvm-shell .wrap,\nbody.postid-1965 #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-1965 #lvm-shell .wrap,\n  body.postid-1965 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1965 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1965 #lvm-shell *{max-width:100%}\nbody.postid-1965 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1965 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1965 #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-1965 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1965 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1965 #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-1965 #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-1965 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1965 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1965 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1965 #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-1965 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1965 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1965 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1965 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1965 #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-1965 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1965 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1965 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1965 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1965 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1965 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1965 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1965 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1965 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1965 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1965 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1965 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1965 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1965 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1965 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1965 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1965 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1965 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1965 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1965 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1965 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1965 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1965 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1965 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1965 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1965 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1965 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1965 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1965 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1965 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1965 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1965 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1965 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1965 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1965 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1965 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1965 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1965 #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-1965 #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-1965 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1965 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1965 #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-1965 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1965 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1965 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/sv\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/sv\/\">Hem<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/sv\/\">Hem<\/a> &nbsp;\/&nbsp; Makrokalkylator<\/div>\n  <div class=\"eyebrow\">Kalkylator &middot; Makron &amp; f\u00f6rdelning<\/div>\n  <h1 id=\"title\">Makrokalkylator&nbsp;: proteiner, kolhydrater, fett\n    <span class=\"alt\">i r\u00e4tt ordning, p\u00e5 dina verkliga m\u00e4tningar<\/span>\n  <\/h1>\n  <p class=\"dek\">Fasta procentandelar som \u00ab40\/40\/20\u00bb har ett dolt fel: de f\u00f6rdelar kalorier de inte ens k\u00e4nner till. R\u00e4tt metod har en ordning: f\u00f6rst dina proteiner (p\u00e5 din fettfria massa), sedan ditt fett (det hormonella golvet), och kolhydraterna tar resten av DIN verkliga f\u00f6rbrukning, ber\u00e4knad p\u00e5 dina m\u00e4tningar och dina steg. Det \u00e4r det den h\u00e4r kalkylatorn g\u00f6r, med k\u00e4llor.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>Lean-teamet<\/strong> &middot; L\u00e4stid 8&nbsp;min &middot; Uppdaterad 27 augusti 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Gratis nedladdning<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Generiska f\u00f6rdelningar av typen \u00ab40\/40\/20\u00bb till\u00e4mpar godtyckliga procentandelar p\u00e5 ett total uppskattat p\u00e5 m\u00e5f\u00e5. Det \u00e4r precis det Lean avvisar: din f\u00f6rbrukning ber\u00e4knas p\u00e5 dina m\u00e4tningar (fettprocent, verkliga steg), och dina makron r\u00e4knas vid varje loggad m\u00e5ltid. Den h\u00e4r sidan till\u00e4mpar samma logik: din f\u00f6rbrukning f\u00f6rst, dina gram sedan, i ordningen som r\u00e4knas.\n    <\/div>\n    <div class=\"phone-wrap rev\">\n      <div class=\"phone-stage\">\n        <div class=\"tap-hint mobile\" id=\"tapHintMobile\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>D\u00e9mo interactive<\/small>Touchez l&rsquo;\u00e9cran pour explorer l&rsquo;app<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 24 24\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M12 4 L12 20 M5 13 L12 20 L19 13\" stroke=\"currentColor\" stroke-width=\"2.4\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"tap-hint desktop\" id=\"tapHintDesktop\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>D\u00e9mo interactive<\/small>Touchez l&rsquo;\u00e9cran<br>f\u00f6r att utforska appen<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Aper\u00e7u de l'application Lean avec drilldown du TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Tillbaka\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Aper\u00e7u Lean, onglet D\u00e9pense\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"D\u00e9tail TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Onglet Bilan\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Onglet Calories\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"F\u00f6rbruknings-fliken\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Onglet Strat\u00e9gie\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Naviguer dans l'app Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">\u00d6versikt<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Kalorier<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">D\u00e9pense<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Strat\u00e9gie<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Snabbt svar<\/div>\n    <p>Metoden i tre steg, den omr\u00e5dets referenser anv\u00e4nder (Helms 2014, Kerksick 2018): <b>prot\u00e9ines<\/b> f\u00f6rst, p\u00e5 din fettfria massa; <b>lipides<\/b> sedan, som golv (20 till 30&nbsp;% av dina kalorier, de b\u00e4r dina hormoner); <b>glucides<\/b> till sist, som tar alla \u00e5terst\u00e5ende kalorier f\u00f6r att ge br\u00e4nsle \u00e5t din tr\u00e4ning. F\u00f6r en man p\u00e5 75&nbsp;kg med 15&nbsp;% fett som deffar ger det cirka <b>172&nbsp;g protein, 168&nbsp;g kolhydrater och 50&nbsp;g fett<\/b>. Ber\u00e4kna din exakta f\u00f6rdelning nedan.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Kalkylator<\/span>Ber\u00e4kna din makrof\u00f6rdelning i gram<\/h2>\n<p>Dina m\u00e4tningar, dina steg, ditt m\u00e5l: kalkylatorn rekonstruerar din f\u00f6rbrukning utanf\u00f6r tr\u00e4ning (BMR p\u00e5 fettfri massa + NEAT fr\u00e5n dina steg + TEF, samma formler som v\u00e5r <a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\">calculateur TDEE<\/a>), till\u00e4mpar ditt m\u00e5l, och f\u00f6rdelar sedan i ordning: proteiner p\u00e5 din fettfria massa, fett p\u00e5 25&nbsp;% av kalorierna, kolhydrater p\u00e5 resten. Dina pass (EAT) l\u00e4ggs ovanp\u00e5: p\u00e5 tr\u00e4ningsdagar \u00e4r det kolhydraterna som stiger. Ok\u00e4nd fettprocent? G\u00e5 via v\u00e5r <a href=\"https:\/\/lean-app.com\/sv\/calculateur-masse-grasse\/\">fettprocentkalkylator<\/a>.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Dina m\u00e4tningar<\/h3>\n    <div class=\"calc-row\">\n      <label>K\u00f6n<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Man<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Kvinna<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">\u00c5lder (\u00e5r)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Vikt (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"75\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">L\u00e4ngd (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"140\" max=\"220\" value=\"178\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Fettprocent<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"45\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">K\u00e4nner du inte till din fettprocent&nbsp;?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Vanliga intervall f\u00f6r en man: 10 till 25&nbsp;%. M\u00e4t den med m\u00e5ttband med v\u00e5r fettprocentkalkylator, eller med foto via BodyScan.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cSteps\">Dagliga steg (7-dagarsmedel)<span class=\"steps-out\" id=\"stepsVal\">8&#8239;000 steg<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cSteps\" type=\"range\" min=\"1000\" max=\"30000\" step=\"500\" value=\"8000\"><\/div>\n      <div class=\"calc-note\">Ditt verkliga medelv\u00e4rde hittar du i H\u00e4lsa-appen eller Google Fit. Det \u00e4r det som kalibrerar dina kolhydrater, inte en ikryssad ruta.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Ditt m\u00e5l<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Deff<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Underh\u00e5ll<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Muskel\u00f6kning<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">I deff: m\u00e5l p\u00e5 80&nbsp;% av din f\u00f6rbrukning utanf\u00f6r tr\u00e4ning, proteiner i \u00f6vre delen av intervallet.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Ditt kalorim\u00e5l (utanf\u00f6r pass)<\/div>\n      <div class=\"val\"><span id=\"rKcal\">1&#8239;812<\/span><span class=\"unit\">kcal\/dag<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"kcalBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"kcalPill\">Deffm\u00e5l<\/span>\n      <div class=\"note\">F\u00f6rbrukning utanf\u00f6r tr\u00e4ning rekonstruerad p\u00e5 dina m\u00e4tningar (BMR fettfri massa + NEAT fr\u00e5n dina steg + TEF), sedan m\u00e5l till\u00e4mpat. Dina pass l\u00e4ggs ovanp\u00e5: \u00e4t dina tr\u00e4ningskolhydrater ut\u00f6ver de dagarna.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Proteiner<\/div>\n        <div class=\"v\"><span id=\"rP\">172<\/span><span class=\"u\">g<\/span><\/div>\n        <div class=\"s\"><b id=\"rP4\">688<\/b> kcal &middot; 4 kcal\/g &middot; p\u00e5 din fettfria massa<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Kolhydrater<\/div>\n        <div class=\"v\"><span id=\"rG\">168<\/span><span class=\"u\">g<\/span><\/div>\n        <div class=\"s\"><b id=\"rG4\">672<\/b> kcal &middot; 4 kcal\/g &middot; justeringsvariabeln<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">Fett<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p><b id=\"rL\">50<\/b>&nbsp;g per dag (<b id=\"rL9\">453<\/b>&nbsp;kcal, 9&nbsp;kcal\/g), allts\u00e5 25&nbsp;% av dina kalorier: golvet som st\u00f6der dina hormoner (h\u00e4lsosamt intervall: 20 till 30&nbsp;%, Helms 2014). Under 20&nbsp;% \u00f6ver tid \u00e4r det inte l\u00e4ngre stringens, det \u00e4r en risk.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      I g\/kg kroppsvikt: <b id=\"dPkg\">2,3<\/b> protein, <b id=\"dGkg\">2,2<\/b> kolhydrater, <b id=\"dLkg\">0,7<\/b> fett. P\u00e5 tr\u00e4ningsdagar, l\u00e4gg till dina passkalorier <b>i kolhydrater<\/b> : det \u00e4r de som fyller tanken.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Rekommendation<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Pedagogisk uppskattning baserad p\u00e5 publicerade rekommendationer (Helms 2014; Morton 2018; Kerksick 2018). Den h\u00e4r kalkylatorn \u00e4r inte ett diagnostiskt verktyg och ers\u00e4tter inte medicinsk r\u00e5dgivning.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Den h\u00e4r kalkylatorn ger din f\u00f6rdelning med transparenta formler. <b>Lean g\u00e5r l\u00e4ngre:<\/b> dina tre makror\u00e4knare fylls i realtid vid varje loggat livsmedel, din f\u00f6rbrukning r\u00f6r sig med dina steg, och ditt dagsm\u00e5l justeras kontinuerligt. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\">F\u00f6lj dina makron i Lean.<\/a>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Fermer\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">K\u00e4nner du inte till din fettprocent&nbsp;?<\/div>\n    <p class=\"bf-text\">Leans AI BodyScan m\u00e4ter den p\u00e5 5&nbsp;sekunder med ett enda foto: fettprocent, fettfri massa och fettmassa, direkt fr\u00e5n din telefon.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\n      <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative;margin:0 auto\">\n        <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n        <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">Tv\u00e5 alternativ: v\u00e5r <a href=\"https:\/\/lean-app.com\/sv\/calculateur-masse-grasse\/\">m\u00e5ttbandskalkylator<\/a> (2 minuter, gratis), eller foto-BodyScan ovan. Under tiden, l\u00e5t reglaget st\u00e5 p\u00e5 ett ungef\u00e4rligt v\u00e4rde: en ungef\u00e4rlig fettprocent \u00e4r b\u00e4ttre \u00e4n en f\u00f6rdelning p\u00e5 m\u00e5f\u00e5.<\/p>\n    <div class=\"bf-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\"><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\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Vetenskapen<\/span>Varf\u00f6r ordningen p\u00e5 makrona r\u00e4knas mer \u00e4n procentandelarna<\/h2>\n\n<div class=\"statement\"><p>En makro fastst\u00e4lls, en makro skyddas, en makro justeras. <span class=\"accent\">I den ordningen.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1:a<span>prot\u00e9ines<\/span><\/div><div class=\"kl\">fastst\u00e4llda p\u00e5 din fettfria massa: de skyddar muskeln, oavsett m\u00e5l (Morton 2018, Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>% kcal<\/span><\/div><div class=\"kl\">fettgolvet som st\u00f6der hormonproduktionen, bryt det inte i deff (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">resten<span>glucides<\/span><\/div><div class=\"kl\">justeringsvariabeln: de f\u00f6ljer din verkliga f\u00f6rbrukning och ger br\u00e4nsle \u00e5t dina pass (Kerksick 2018)<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>F\u00f6rdelningar i fasta procentandelar, det ber\u00f6mda \u00ab40\/40\/20\u00bb, har tv\u00e5 strukturella fel. F\u00f6rst till\u00e4mpas de p\u00e5 ett kaloritotal de inte ber\u00e4knar: 40&nbsp;% av en felaktig f\u00f6rbrukning f\u00f6rblir fel. Sedan behandlar de de tre makrona som utbytbara, medan de varken har samma roll eller samma br\u00e5dska.<\/p>\n<p>Hierarkin det r\u00e5der konsensus om bland omr\u00e5dets referenser (Helms 2014 f\u00f6r f\u00f6rberedelse, Kerksick 2018 f\u00f6r ISSN-\u00f6versikten) best\u00e5r av tre steg. <b>Proteinerna f\u00f6rst<\/b> : de fastst\u00e4lls i gram p\u00e5 din fettfria massa, inte i procent, eftersom deras roll (bygga och skydda muskel) inte beror p\u00e5 ditt kaloritotal. <b>Fettet sedan<\/b> : det b\u00e4r din hormonproduktion; under 20&nbsp;% av kalorierna \u00f6ver tid leker man med elden, d\u00e4rav ett golv p\u00e5 20-30&nbsp;%. <b>Kolhydraterna till sist<\/b> : allt som \u00e5terst\u00e5r. Det \u00e4r inte \u00abrester\u00bb i neds\u00e4ttande bem\u00e4rkelse: det \u00e4r br\u00e4nslet f\u00f6r dina pass, och det \u00e4r just f\u00f6r att de \u00e4r justeringsvariabeln som de tar underskottet i deff och \u00f6verskottet i uppbyggnad.<\/p>\n<p>Den h\u00e4r kalkylatorn l\u00e4gger till byggstenen som saknas \u00f6verallt annars: startkaloritotalet rekonstrueras p\u00e5 <b>tes mesures<\/b> (BMR p\u00e5 fettfri massa, NEAT p\u00e5 dina verkliga steg, TEF), inte p\u00e5 en aktivitetsruta ikryssad en optimistisk dag. Samma formler som v\u00e5r <a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\">calculateur TDEE<\/a>, konsekvensen kan kontrolleras fr\u00e5n sida till sida.<\/p>\n<p>Var h\u00f6r det hemma i ekvationen? Makrona du \u00e4ter best\u00e4mmer ocks\u00e5 <a href=\"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/\">TEF<\/a> (4:e byggstenen i TDEE = BMR + NEAT + EAT + TEF): proteiner f\u00f6rbr\u00e4nner 20 till 30&nbsp;% av sina kalorier i matsm\u00e4ltningen, kolhydrater 5 till 10&nbsp;%, fett n\u00e4stan ingenting. En proteinrik f\u00f6rdelning \u00f6kar din f\u00f6rbrukning n\u00e5got, och Lean r\u00e4knar den h\u00e4r effekten p\u00e5 dina faktiskt loggade makron.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" alt=\"\u00c9cran Calories de Lean : les trois compteurs de macros remplis \u00e0 chaque aliment logg\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Dina 3 r\u00e4knare, direkt<\/b>Proteiner, kolhydrater, fett: varje loggat livsmedel fyller r\u00e4knarna i appen.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Sista \u00e4rliga po\u00e4ng: precisionen i din f\u00f6rdelning beror p\u00e5 precisionen i din f\u00f6rbrukning, allts\u00e5 p\u00e5 din fettprocent och dina steg. Det \u00e4r en solid startuppskattning, som justeras p\u00e5 dina verkliga resultat genom veckorna: den perfekta siffran finns inte, den uppm\u00e4tta kursen g\u00f6r det.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  De tv\u00e5 byggstenarna uppstr\u00f6ms: din <a href=\"https:\/\/lean-app.com\/sv\/calculateur-masse-grasse\/\">fettprocent med m\u00e5ttband<\/a> och dina <a href=\"https:\/\/lean-app.com\/sv\/calculateur-proteines\/\">proteiner p\u00e5 fettfri massa<\/a>. Alla verktygen finns p\u00e5 <a href=\"https:\/\/lean-app.com\/sv\/calculateurs\/\">kalkylatorhuben<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tre profiler i siffror<\/span>Samma kroppar, fr\u00e5n fettprocent till makron<\/h2>\n<p>Profilerna fr\u00e5n v\u00e5ra kalkylatorer f\u00f6r <a href=\"https:\/\/lean-app.com\/sv\/calculateur-masse-grasse\/\">fettmassa<\/a> och <a href=\"https:\/\/lean-app.com\/sv\/calculateur-proteines\/\">prot\u00e9ines<\/a>, f\u00f6rda till slutet: deras kompletta f\u00f6rdelning. \u00c5terskapa varje siffra genom att mata in samma parametrar ovan.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Hon deffar rent<\/h4>\n    <div class=\"meta\">Kvinna &middot; 31 \u00e5r &middot; 64&nbsp;kg &middot; 1,66&nbsp;m &middot; fettprocent 27&nbsp;% &middot; 6&#8239;000 steg &middot; deff<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Kalorim\u00e5l (utanf\u00f6r pass)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;379 kcal\/d<\/span><\/div>\n      <div class=\"rw lean\"><span>Proteiner<\/span><span class=\"v\">&asymp;&nbsp;126 g<\/span><\/div>\n      <div class=\"rw\"><span>Kolhydrater<\/span><span class=\"v\">&asymp;&nbsp;133 g<\/span><\/div>\n      <div class=\"rw\"><span>Fett<\/span><span class=\"v\">&asymp;&nbsp;38 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">H\u00f6ga proteiner f\u00f6r 46,7&nbsp;kg fettfri massa: deffen skyddar hennes muskel. <b style=\"color:var(--pink)\">P\u00e5 tr\u00e4ningsdagar stiger hennes kolhydrater, inte hennes underskott.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Den definierade idrottaren i deff<\/h4>\n    <div class=\"meta\">Man &middot; 29 \u00e5r &middot; 75&nbsp;kg &middot; 1,78&nbsp;m &middot; fettprocent 12,5&nbsp;% &middot; 8&#8239;000 steg &middot; deff<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Kalorim\u00e5l (utanf\u00f6r pass)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;854 kcal\/d<\/span><\/div>\n      <div class=\"rw lean\"><span>Proteiner<\/span><span class=\"v\">&asymp;&nbsp;177 g<\/span><\/div>\n      <div class=\"rw\"><span>Kolhydrater<\/span><span class=\"v\">&asymp;&nbsp;172 g<\/span><\/div>\n      <div class=\"rw\"><span>Fett<\/span><span class=\"v\">&asymp;&nbsp;51 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Strama kolhydrater i vardagen: det \u00e4r tecknet p\u00e5 en v\u00e4l kalibrerad avancerad deff. <b style=\"color:var(--pink)\">Hans marginal ligger i stegen: 2&#8239;000 fler &asymp; 65 kcal i m\u00e5l, allts\u00e5 ~16 g kolhydrater vunna.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Han bygger rent<\/h4>\n    <div class=\"meta\">Man &middot; 42 \u00e5r &middot; 92&nbsp;kg &middot; 1,80&nbsp;m &middot; fettprocent 26,5&nbsp;% &middot; 10&#8239;000 steg &middot; uppbyggnad<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Kalorim\u00e5l (utanf\u00f6r pass)<\/span><span class=\"v\">&asymp;&nbsp;2&#8239;704 kcal\/d<\/span><\/div>\n      <div class=\"rw lean\"><span>Proteiner<\/span><span class=\"v\">&asymp;&nbsp;128 g<\/span><\/div>\n      <div class=\"rw\"><span>Kolhydrater<\/span><span class=\"v\">&asymp;&nbsp;379 g<\/span><\/div>\n      <div class=\"rw\"><span>Fett<\/span><span class=\"v\">&asymp;&nbsp;75 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">M\u00e5ttligt \u00f6verskott p\u00e5 10&nbsp;%, allt i kolhydrater: uppbyggnaden f\u00f6rblir ren. <b style=\"color:var(--pink)\">Fettprocent m\u00e4tt p\u00e5 nytt var 4:e vecka f\u00f6r att kontrollera.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; I praktiken<\/span>Leva med sina makron utan att g\u00f6ra dem till en religion<\/h2>\n\n<div class=\"body\">\n<p>En f\u00f6rdelning \u00e4r bara anv\u00e4ndbar om den h\u00e5ller i verkliga livet. De fyra reglerna som undviker 90&nbsp;% av avhoppen:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Proteinerna som absolut prioritet<\/h4>\n    <div class=\"meta\">Den enda makron att sikta p\u00e5 grammet<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">N\u00e5 dina proteiner varje dag, \u00e4ven n\u00e4r resten sp\u00e5rar ur: en k\u00e4lla vid varje m\u00e5ltid. Kolhydrater och fett t\u00e5l daglig ungef\u00e4rlighet, muskeln g\u00f6r det inte.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. Kolhydraterna runt passen<\/h4>\n    <div class=\"meta\">R\u00e4tt makro vid r\u00e4tt tid<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">L\u00e4gg merparten av dina kolhydrater f\u00f6re och efter tr\u00e4ningen: prestation i passet, \u00e5terh\u00e4mtning efter\u00e5t. P\u00e5 vilodagar g\u00e5r de naturligt ner.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Fettet utan att jaga det<\/h4>\n    <div class=\"meta\">Golvet fyller sig sj\u00e4lvt<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Matolja, \u00e4gg, fet fisk, n\u00f6tter: golvet p\u00e5 20-25&nbsp;% fylls utan anstr\u00e4ngning i en normal kost. Se bara till att det inte kollapsar i aggressiv deff.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Precision p\u00e5 trenden, inte p\u00e5 dagen<\/h4>\n    <div class=\"meta\">Veckomedelv\u00e4rdet ger resultatet<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">En dag p\u00e5 &plusmn;20&nbsp;g \u00e4ndrar ingenting; en vecka systematiskt vid sidan av g\u00f6r det. Titta p\u00e5 ditt 7-dagarsmedel, och justera i sm\u00e5 steg p\u00e5 10-15&nbsp;g.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" alt=\"\u00c9cran Bilan de Lean : balance calorique et macros du jour en un regard\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">\u00d6versikten med en blick<\/b>Kaloribalans och dagens makron: trenden l\u00e4ses, den gissas inte.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  En nyttig p\u00e5minnelse fr\u00e5n v\u00e5r <a href=\"https:\/\/lean-app.com\/sv\/etude-base-donnees-calories\/\">studie av databaserna<\/a> : mer \u00e4n en av fem poster \u00e4r inkonsekvent p\u00e5 proteinbars. Efter en skanning, kontrollera att makrona st\u00e4mmer med kalorierna.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Myt vs verklighet<\/span>\u00ab40\/40\/20\u00bb och r\u00e4dslan f\u00f6r kolhydrater<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">0<span>studie<\/span><\/div><div class=\"kl\">ligger till grund f\u00f6r det universella \u00ab40\/40\/20\u00bb: det \u00e4r en coachbekv\u00e4mlighet, inte en vetenskaplig rekommendation<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">&asymp;<span>vid lika kcal<\/span><\/div><div class=\"kl\">vid lika kalorier och proteiner \u00e4ndrar andelen kolhydrater\/fett lite p\u00e5 fettf\u00f6rlusten: underskottet avg\u00f6r (Kerksick 2018)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2&times;4<span>+1&times;9<\/span><\/div><div class=\"kl\">4 kcal\/g f\u00f6r proteiner och kolhydrater, 9 f\u00f6r fett: aritmetiken som g\u00f6r procentandelar vilseledande<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">Myten<\/div>\n    <h4>\u00abDet finns en magisk f\u00f6rdelning, och kolhydrater g\u00f6r dig tjock\u00bb<\/h4>\n    <p>\u00ab40\/40\/20\u00bb (eller dagens low carb-variant) lovar en universell f\u00f6rdelning. Men en procentandel betyder ingenting utan totalen: 40&nbsp;% protein f\u00f6r en person p\u00e5 55&nbsp;kg p\u00e5 underh\u00e5ll och f\u00f6r en man p\u00e5 100&nbsp;kg i deff \u00e4r tv\u00e5 verkligheter utan samband. Och kolhydrater \u00absom g\u00f6r dig tjock\u00bb: vid lika kalorier och proteiner visar j\u00e4mf\u00f6rande studier ingen systematisk f\u00f6rdel f\u00f6r low carb p\u00e5 fettf\u00f6rlust (ISSN-\u00f6versikt, Kerksick 2018). Det \u00e4r underskottet som ger viktnedg\u00e5ng, inte jakten p\u00e5 en makro.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">Den uppm\u00e4tta verkligheten<\/div>\n    <h4>Gram rangordnade p\u00e5 DIN f\u00f6rbrukning<\/h4>\n    <p>Sekvensen som h\u00e5ller: ett kaloritotal rekonstruerat p\u00e5 dina m\u00e4tningar, proteiner fastst\u00e4llda p\u00e5 din fettfria massa, ett fettgolv f\u00f6r hormonerna, och kolhydraterna som tar resten, placerade runt dina pass. Din f\u00f6rdelning \u00e4ndras n\u00e4r din kropp eller ditt m\u00e5l \u00e4ndras, inte n\u00e4r modet \u00e4ndras.<\/p>\n    <p>Valet low carb \u00e4r fortfarande m\u00f6jligt av personlig preferens (m\u00e4ttnad, matsm\u00e4ltningskomfort): s\u00e5 l\u00e4nge proteiner och kalorier \u00e4r p\u00e5 plats \u00e4r det en fr\u00e5ga om smak, inte fysiologi. Den h\u00e4r kalkylatorn ger den balanserade versionen; du f\u00e5r g\u00e4rna flytta kolhydrater till fett om du h\u00e5ller det b\u00e4ttre.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Den praktiska konsekvensen: v\u00e4lj f\u00f6rdelningen du kan h\u00e5lla i 12 veckor, inte 12 dagar. F\u00f6ljsamhet sl\u00e5r optimering, det \u00e4r f\u00f6r \u00f6vrigt f\u00f6rsta v\u00e5ningen i Progressionspyramiden i appen: f\u00f6ljsamhet &gt; kalorim\u00e5l &gt; resten.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  F\u00f6r att placera dina makron i din kompletta f\u00f6rbrukning: <a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\">calculateur TDEE<\/a> och guiden <a href=\"https:\/\/lean-app.com\/sv\/calculer-vraie-depense-calorique\/\">ber\u00e4kna din verkliga kalorif\u00f6rbrukning<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Allt du undrar om makron<\/h2>\n<details class=\"faq\"><summary>Hur ber\u00e4knar man sina makron&nbsp;?<\/summary><div class=\"faq-body\"><p>I ordning: ber\u00e4kna f\u00f6rst din f\u00f6rbrukning p\u00e5 dina m\u00e4tningar (fettfri massa, verkliga steg), till\u00e4mpa ditt m\u00e5l (underskott, underh\u00e5ll eller \u00f6verskott), och f\u00f6rdela sedan: proteiner i gram p\u00e5 din fettfria massa, fett p\u00e5 20-30 % av kalorierna, och kolhydraterna tar allt det andra. Det \u00e4r precis det kalkylatorn p\u00e5 den h\u00e4r sidan g\u00f6r, med formlerna visade.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Vad \u00e4r en bra makrof\u00f6rdelning f\u00f6r att deffa&nbsp;?<\/summary><div class=\"faq-body\"><p>Det finns ingen magisk procentandel: i deff stiger proteinerna (2,3 till 3,1 g per kilo fettfri massa, Helms 2014), fettet h\u00e5ller sitt golv p\u00e5 20-25 % av kalorierna, och kolhydraterna tar underskottet. Faller dina kolhydrater under ~1 g\/kg \u00e4r ditt underskott f\u00f6rmodligen f\u00f6r aggressivt: h\u00f6j m\u00e5let i st\u00e4llet f\u00f6r att bryta din f\u00f6rdelning.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00c4r 40\/40\/20 giltigt&nbsp;?<\/summary><div class=\"faq-body\"><p>Det \u00e4r en mnemoteknisk bekv\u00e4mlighet, inte en vetenskaplig rekommendation. Tv\u00e5 problem: procentandelarna betyder ingenting utan kaloritotalet, och de kopplar bort proteinerna fr\u00e5n den fettfria massan de ska ge br\u00e4nsle \u00e5t. Med det sagt, f\u00f6r vissa profiler hamnar 40\/40\/20 av en slump n\u00e4ra r\u00e4tt svar: den h\u00e4r kalkylatorn s\u00e4ger dig om det \u00e4r ditt fall.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>G\u00f6r kolhydrater dig tjock&nbsp;?<\/summary><div class=\"faq-body\"><p>Nej: kalori\u00f6verskottet g\u00f6r dig tjock, oavsett vilken makro som b\u00e4r det. Vid lika kalorier och proteiner visar j\u00e4mf\u00f6relserna low carb vs high carb ingen systematisk skillnad i fettf\u00f6rlust (Kerksick 2018). Kolhydrater har till och med en nyckelroll f\u00f6r tr\u00e4ningen: prestation, \u00e5terh\u00e4mtning och uppr\u00e4tth\u00e5llande av intensitet i underskott.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Beh\u00f6ver man dagar med mer kolhydrater&nbsp;?<\/summary><div class=\"faq-body\"><p>Den enkla och robusta versionen: l\u00e4gg till dina passkalorier i kolhydrater p\u00e5 tr\u00e4ningsdagar, och h\u00e5ll dig till din bas p\u00e5 vilodagar. Mer sofistikerad \u00abcykling\u00bb (planerade h\u00f6ga\/l\u00e5ga dagar) kan hj\u00e4lpa vissas f\u00f6ljsamhet, men skapar ingen metabol magi: veckototalen f\u00f6rblir domaren.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Hur mycket fett minimum per dag&nbsp;?<\/summary><div class=\"faq-body\"><p>Det praktiska riktm\u00e4rket: g\u00e5 inte varaktigt under 20 % av dina kalorier (Helms 2014), allts\u00e5 cirka 0,5 till 0,6 g per kilo kroppsvikt f\u00f6r de flesta profiler. Fett b\u00e4r hormonproduktionen och upptaget av fettl\u00f6sliga vitaminer: det \u00e4r ett h\u00e4lsogolv, inte en optimeringsvariabel.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Varf\u00f6r \u00e4r inte mina pass med i ber\u00e4kningen&nbsp;?<\/summary><div class=\"faq-body\"><p>Eftersom de varierar f\u00f6r mycket fr\u00e5n dag till dag f\u00f6r att leva i ett medelv\u00e4rde. Kalkylatorn ger din bas utanf\u00f6r tr\u00e4ning (BMR + NEAT + TEF); dina pass (EAT) l\u00e4ggs ovanp\u00e5, i kolhydrater, de dagar de \u00e4ger rum. Det \u00e4r mer exakt \u00e4n en multiplikator som j\u00e4mnar ut din vecka, och det \u00e4r precis s\u00e5 appen r\u00e4knar: varje loggat pass l\u00e4ggs till dagen det finns.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>M\u00e5ste jag v\u00e4ga all min mat&nbsp;?<\/summary><div class=\"faq-body\"><p>I b\u00f6rjan kalibrerar det att v\u00e4ga huvudk\u00e4llorna (st\u00e4rkelserika livsmedel, k\u00f6tt, fett) i 2-3 veckor ditt \u00f6ga: sedan r\u00e4cker skanning och uppskattningar f\u00f6r de flesta m\u00e5ltider, med en omkalibreringsv\u00e4gning d\u00e5 och d\u00e5. Precision p\u00e5 grammet beh\u00f6vs bara p\u00e5 proteinerna och i slutet av deffen.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00c4ndras mina makron om min vikt \u00e4ndras&nbsp;?<\/summary><div class=\"faq-body\"><p>Ja, dubbelt: din vikt och din sammans\u00e4ttning r\u00f6r sig (allts\u00e5 fettfri massa och proteiner), och din f\u00f6rbrukning r\u00f6r sig med (allts\u00e5 kalorier och kolhydrater). R\u00e4kna om var 3-4:e vecka, eller l\u00e5t appen g\u00f6ra det kontinuerligt: det \u00e4r en av dess roller, BMR omr\u00e4knad p\u00e5 uppm\u00e4tt fettprocent och m\u00e5l justerat varje dag.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>Ger den h\u00e4r kalkylatorn en exakt f\u00f6reskrift&nbsp;?<\/summary><div class=\"faq-body\"><p>Nej: en solid utg\u00e5ngspunkt, grundad p\u00e5 publicerad konsensus och dina m\u00e4tningar. Det individuella optimumet justeras p\u00e5 dina verkliga resultat (vikt, fettprocent, prestation) genom veckorna. Och som alltid: vid sjukdom eller medicinsk tvekan, s\u00f6k professionell r\u00e5dgivning innan du \u00e4ndrar din kost.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Vetenskapliga k\u00e4llor<\/h4>\n  <ol>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise &amp; sports nutrition review update: research &amp; recommendations. J Int Soc Sports Nutr. 2018;15(1):38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30068354\/\" target=\"_blank\" rel=\"noopener\">PubMed 30068354<\/a>.<\/li>\n    <li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed 28698222<\/a>.<\/li>\n    <li>Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\" target=\"_blank\" rel=\"noopener\">PubMed 22150425<\/a>.<\/li>\n    <li>Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Dina makron, r\u00e4knade utan anstr\u00e4ngning<\/h3>\n  <p>Tre r\u00e4knare som fylls vid varje loggat livsmedel, en f\u00f6rbrukning som r\u00f6r sig med dina steg, ett m\u00e5l omr\u00e4knat kontinuerligt p\u00e5 din uppm\u00e4tta fettprocent. F\u00f6rdelningen p\u00e5 den h\u00e4r sidan, levande i din ficka. Gratis nedladdning, 7&nbsp;dagars provperiod p\u00e5 \u00e5rsabonnemanget.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-macros\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-macros\/#article\",\n      \"headline\": \"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides sur tes mesures\",\n      \"description\": \"Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. Sourc\u00e9 et gratuit.\",\n      \"inLanguage\": \"fr-FR\",\n      \"author\": {\n        \"@type\": \"Organization\",\n        \"name\": \"L'\u00e9quipe Lean\",\n        \"url\": \"https:\/\/lean-app.com\/\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"name\": \"Lean\",\n        \"url\": \"https:\/\/lean-app.com\/\"\n      },\n      \"datePublished\": \"2026-08-27\",\n      \"dateModified\": \"2026-08-27\",\n      \"mainEntityOfPage\": \"https:\/\/lean-app.com\/calculateur-macros\/\"\n    },\n    {\n      \"@type\": \"WebApplication\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-macros\/#calculator\",\n      \"name\": \"Calculateur de macros (P, G, L)\",\n      \"applicationCategory\": \"HealthApplication\",\n      \"operatingSystem\": \"Web\",\n      \"url\": \"https:\/\/lean-app.com\/calculateur-macros\/\",\n      \"description\": \"R\u00e9partit tes calories en prot\u00e9ines, glucides et lipides \u00e0 partir de tes mesures (masse 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"Fourchettes usuelles pour un homme : 10 \u00e0 25\u202f%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che : objectif \u00e0 80\u202f% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.\": {\"de\": \"Di\u00e4t: Ziel bei 80 % deines Verbrauchs au\u00dferhalb des Sports, Protein am oberen Ende des Bereichs.\", \"es\": \"Definici\u00f3n: objetivo al 80 % de tu gasto sin deporte, prote\u00ednas en la parte alta del rango.\", \"pt\": \"Cutting: alvo a 80 % do seu gasto sem esporte, prote\u00ednas no topo da faixa.\"}, \"En maintien : objectif \u00e9gal \u00e0 ta d\u00e9pense hors sport, s\u00e9ances en plus les jours d\u2019entra\u00eenement.\": {\"de\": \"Erhalt: Ziel gleich deinem Verbrauch au\u00dferhalb des Sports, Einheiten an Trainingstagen zus\u00e4tzlich.\", \"es\": \"Mantenimiento: objetivo igual a tu gasto sin deporte, sesiones extra los d\u00edas de entrenamiento.\", \"pt\": \"Manuten\u00e7\u00e3o: alvo igual ao seu gasto sem esporte, treinos extras nos dias de treino.\"}, \"En prise : surplus mod\u00e9r\u00e9 de 10\u202f%, l\u2019essentiel du suppl\u00e9ment part dans les glucides.\": {\"de\": \"Aufbau: moderater \u00dcberschuss von 10 %, das Gros des Extras geht in die Kohlenhydrate.\", \"es\": \"Volumen: excedente moderado del 10 %, el grueso del extra va a los carbohidratos.\", \"pt\": \"Bulking: excedente moderado de 10 %, o grosso do extra vai para os carboidratos.\"}, \"Objectif s\u00e8che\": {\"de\": \"Ziel Di\u00e4t\", \"es\": \"Objetivo definici\u00f3n\", \"pt\": \"Objetivo cutting\"}, \"Objectif maintien\": {\"de\": \"Ziel Erhalt\", \"es\": \"Objetivo mantenimiento\", \"pt\": \"Objetivo manuten\u00e7\u00e3o\"}, \"Objectif prise de muscle\": {\"de\": \"Ziel Muskelaufbau\", \"es\": \"Objetivo ganancia muscular\", \"pt\": \"Objetivo ganho muscular\"}, \"En s\u00e8che : les glucides restants sont ton budget de performance\": {\"de\": \"In der Di\u00e4t: Die verbleibenden Kohlenhydrate sind dein Leistungsbudget\", \"es\": \"En definici\u00f3n: los carbohidratos restantes son tu presupuesto de rendimiento\", \"pt\": \"No cutting: os carboidratos restantes s\u00e3o seu or\u00e7amento de desempenho\"}, \"Prot\u00e9ines et lipides sont sanctuaris\u00e9s ; les glucides encaissent le d\u00e9ficit. Place-les autour de tes s\u00e9ances (avant et apr\u00e8s), et les jours d\u2019entra\u00eenement dur, ajoute tes calories de s\u00e9ance en glucides plut\u00f4t que de creuser le d\u00e9ficit. Si les glucides descendent sous ~1 g\/kg, ton d\u00e9ficit est probablement trop agressif : remonte l\u2019objectif d\u2019un cran.\": {\"de\": \"Protein und Fett sind unantastbar; die Kohlenhydrate schlucken das Defizit. Platziere sie rund um deine Einheiten (davor und danach), und f\u00fcge an harten Trainingstagen deine Einheitskalorien als Kohlenhydrate hinzu, statt das Defizit zu vertiefen. Fallen die Kohlenhydrate unter ~1 g\/kg, ist dein Defizit wahrscheinlich zu aggressiv: Geh mit dem Ziel eine Stufe hoch.\", \"es\": \"Prote\u00ednas y grasas son intocables; los carbohidratos absorben el d\u00e9ficit. Col\u00f3calos alrededor de tus sesiones (antes y despu\u00e9s), y los d\u00edas de entrenamiento duro, a\u00f1ade tus calor\u00edas de sesi\u00f3n como carbohidratos en vez de ahondar el d\u00e9ficit. Si los carbohidratos bajan de ~1 g\/kg, tu d\u00e9ficit probablemente es demasiado agresivo: sube el objetivo un escal\u00f3n.\", \"pt\": \"Prote\u00ednas e gorduras s\u00e3o intoc\u00e1veis; os carboidratos absorvem o d\u00e9ficit. Coloque-os em torno dos seus treinos (antes e depois), e nos dias de treino pesado, adicione suas calorias de treino como carboidratos em vez de aprofundar o d\u00e9ficit. Se os carboidratos caem abaixo de ~1 g\/kg, seu d\u00e9ficit provavelmente est\u00e1 agressivo demais: suba o alvo um degrau.\"}, \"En maintien : la r\u00e9partition qui se tient toute seule\": {\"de\": \"Im Erhalt: die Verteilung, die sich von selbst h\u00e4lt\", \"es\": \"En mantenimiento: el reparto que se sostiene solo\", \"pt\": \"Na manuten\u00e7\u00e3o: a distribui\u00e7\u00e3o que se sustenta sozinha\"}, \"\u00c0 ce niveau, ta r\u00e9partition est confortable : une source de prot\u00e9ines par repas, des lipides sans les traquer, et des glucides qui suivent ta faim et ton entra\u00eenement. Le vrai enjeu est la r\u00e9gularit\u00e9 du week-end, o\u00f9 les macros d\u00e9rivent sans qu\u2019on le voie. Un tracking l\u00e9ger suffit \u00e0 garder le cap.\": {\"de\": \"Auf diesem Niveau ist deine Verteilung komfortabel: eine Proteinquelle pro Mahlzeit, Fett ohne Jagd darauf, und Kohlenhydrate, die deinem Hunger und deinem Training folgen. Die echte Herausforderung ist die Konstanz am Wochenende, wo die Makros unbemerkt driften. Leichtes Tracking gen\u00fcgt, um Kurs zu halten.\", \"es\": \"En este nivel, tu reparto es c\u00f3modo: una fuente de prote\u00edna por comida, grasas sin perseguirlas, y carbohidratos que siguen tu hambre y tu entrenamiento. El verdadero reto es la regularidad del fin de semana, donde los macros derivan sin verse. Un tracking ligero basta para mantener el rumbo.\", \"pt\": \"Neste n\u00edvel, sua distribui\u00e7\u00e3o \u00e9 confort\u00e1vel: uma fonte de prote\u00edna por refei\u00e7\u00e3o, gorduras sem persegui-las, e carboidratos que seguem sua fome e seu treino. O verdadeiro desafio \u00e9 a regularidade do fim de semana, quando os macros derivam sem se ver. Um tracking leve basta para manter o rumo.\"}, \"En prise : le surplus va dans les glucides, pas dans le gras alimentaire\": {\"de\": \"Im Aufbau: Der \u00dcberschuss geht in die Kohlenhydrate, nicht ins Nahrungsfett\", \"es\": \"En volumen: el excedente va a los carbohidratos, no a la grasa alimentaria\", \"pt\": \"No bulking: o excedente vai para os carboidratos, n\u00e3o para a gordura alimentar\"}, \"Ton surplus de 10\u202f% est volontairement mod\u00e9r\u00e9 : au-del\u00e0, on stocke plus de gras sans construire plus de muscle. Les prot\u00e9ines n\u2019ont pas besoin de monter (Morton 2018) : le suppl\u00e9ment part dans les glucides autour des s\u00e9ances, o\u00f9 il sert ta progression. Re-mesure ton bodyfat toutes les 4 semaines pour v\u00e9rifier que la prise reste propre.\": {\"de\": \"Dein \u00dcberschuss von 10 % ist bewusst moderat: Dar\u00fcber hinaus speichert man mehr Fett, ohne mehr Muskel aufzubauen. 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Me\u00e7a de novo sua gordura corporal a cada 4 semanas para verificar que o bulking continua limpo.\"}, \" Apr\u00e8s 50 ans, garde les prot\u00e9ines en haut de fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 halte das Protein am oberen Ende des Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, mant\u00e9n las prote\u00ednas en la parte alta del rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mantenha as prote\u00ednas no topo da faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Repartition des macros : ESTIMATION PEDAGOGIQUE. Ordre P -> G -> L.\n  \/\/ Depense : memes formules que le calculateur TDEE live (BMR 370+21.6xFFM,\n  \/\/ NEAT = BMR x pas\/48000, TEF = X\/9). Sources : Helms 2014 (24864135,\n  \/\/ lipides 20-30% kcal), Morton 2018 (28698222), Kerksick 2018 (30068354).\n  \/\/ ============================================================\n  var LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 'en' : 'fr';\n  function T(fr,en){\n    if (LEAN_L === 'en') return en;\n    if (LEAN_L === 'fr') return fr;\n    var m = window.__LEAN_T && window.__LEAN_T[fr];\n    return (m && m[LEAN_L]) || fr;\n  }\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function fmt3(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:3, maximumFractionDigits:3}); }\n  function fmt1(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:1, maximumFractionDigits:1}); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var h = parseFloat(byId('cHeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var steps = parseFloat(byId('cSteps').value) || 0;\n    var goalEl = document.querySelector('input[name=goal]:checked');\n    var goal = goalEl ? goalEl.value : 'cut';\n    byId('bfVal').innerHTML = String(bf).replace('.', ',') + '\\u202F%';\n    byId('stepsVal').textContent = fmt(steps) + T(' pas', ' steps');\n    byId('bfHint').textContent = (sex === 'F')\n      ? T('Fourchettes usuelles pour une femme : 18 \u00e0 32\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a woman: 18 to 32%. Measure it with our body fat calculator (tape) or the BodyScan photo.')\n      : T('Fourchettes usuelles pour un homme : 10 \u00e0 25\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a man: 10 to 25%. Measure it with our body fat calculator (tape) or the BodyScan photo.');\n    byId('goalHint').textContent = (goal === 'cut')\n      ? T('En s\u00e8che : objectif \u00e0 80\\u202F% de ta d\u00e9pense hors sport, prot\u00e9ines en haut de fourchette.','Cutting: target at 80% of your non-exercise expenditure, protein at the top of the range.')\n      : (goal === 'maintain'\n        ? T('En maintien : objectif \u00e9gal \u00e0 ta d\u00e9pense hors sport, s\u00e9ances en plus les jours d\\u2019entra\u00eenement.','Maintenance: target equals your non-exercise expenditure, sessions added on training days.')\n        : T('En prise : surplus mod\u00e9r\u00e9 de 10\\u202F%, l\\u2019essentiel du suppl\u00e9ment part dans les glucides.','Bulking: a moderate 10% surplus, most of the extra goes into carbs.'));\n    if (!w || !h) return;\n    var ffm = w * (1 - bf \/ 100);\n    var bmr = 370 + 21.6 * ffm;\n    var neat = bmr * steps \/ 48000;\n    var x = bmr + neat;\n    var tef = x \/ 9;\n    var tdee = x + tef;\n    var factor = (goal === 'cut') ? 0.80 : (goal === 'maintain' ? 1.0 : 1.10);\n    var kcal = tdee * factor;\n    \/\/ P -> G -> L : proteines d abord (milieu de fourchette du calculateur proteines)\n    var pk = (goal === 'cut') ? 2.7 : (goal === 'maintain' ? 2.0 : 1.9);\n    var P = Math.round(ffm * pk);\n    var L = Math.round(kcal * 0.25 \/ 9);\n    var G = Math.round((kcal - P * 4 - L * 9) \/ 4);\n    if (G < 0) G = 0;\n    byId('rKcal').textContent = fmt(Math.round(kcal));\n    byId('kcalBar').style.width = clamp(kcal \/ 3200 * 100, 8, 100) + '%';\n    var pill = byId('kcalPill');\n    pill.className = 'neat-pill ok';\n    pill.textContent = (goal === 'cut') ? T('Objectif s\u00e8che','Cutting target') : (goal === 'maintain' ? T('Objectif maintien','Maintenance target') : T('Objectif prise de muscle','Muscle gain target'));\n    byId('rP').textContent = fmt(P);\n    byId('rP4').textContent = fmt(P * 4);\n    byId('rG').textContent = fmt(G);\n    byId('rG4').textContent = fmt(G * 4);\n    byId('rL').textContent = fmt(L);\n    byId('rL9').textContent = fmt(L * 9);\n    byId('shareBar').style.width = '25%';\n    byId('dPkg').textContent = (P \/ w).toFixed(1).replace('.', ',');\n    byId('dGkg').textContent = (G \/ w).toFixed(1).replace('.', ',');\n    byId('dLkg').textContent = (L \/ w).toFixed(1).replace('.', ',');\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les glucides restants sont ton budget de performance','Cutting: the remaining carbs are your performance budget');\n      body.textContent = T('Prot\u00e9ines et lipides sont sanctuaris\u00e9s ; les glucides encaissent le d\u00e9ficit. Place-les autour de tes s\u00e9ances (avant et apr\u00e8s), et les jours d\\u2019entra\u00eenement dur, ajoute tes calories de s\u00e9ance en glucides plut\u00f4t que de creuser le d\u00e9ficit. Si les glucides descendent sous ~1 g\/kg, ton d\u00e9ficit est probablement trop agressif : remonte l\\u2019objectif d\\u2019un cran.','Protein and fat are protected; carbs absorb the deficit. Place them around your sessions (before and after), and on hard training days, add your session calories as carbs rather than deepening the deficit. If carbs drop below ~1 g\/kg, your deficit is probably too aggressive: ease the target up a notch.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9partition qui se tient toute seule','Maintenance: the split that holds by itself');\n      body.textContent = T('\u00c0 ce niveau, ta r\u00e9partition est confortable : une source de prot\u00e9ines par repas, des lipides sans les traquer, et des glucides qui suivent ta faim et ton entra\u00eenement. Le vrai enjeu est la r\u00e9gularit\u00e9 du week-end, o\u00f9 les macros d\u00e9rivent sans qu\\u2019on le voie. Un tracking l\u00e9ger suffit \u00e0 garder le cap.','At this level, your split is comfortable: a protein source per meal, fats without hunting them, and carbs following your hunger and training. The real stake is weekend consistency, when macros drift unseen. Light tracking is enough to stay on course.');\n    } else {\n      title.textContent = T('En prise : le surplus va dans les glucides, pas dans le gras alimentaire','Bulking: the surplus goes into carbs, not dietary fat');\n      body.textContent = T('Ton surplus de 10\\u202F% est volontairement mod\u00e9r\u00e9 : au-del\u00e0, on stocke plus de gras sans construire plus de muscle. Les prot\u00e9ines n\\u2019ont pas besoin de monter (Morton 2018) : le suppl\u00e9ment part dans les glucides autour des s\u00e9ances, o\u00f9 il sert ta progression. Re-mesure ton bodyfat toutes les 4 semaines pour v\u00e9rifier que la prise reste propre.','Your 10% surplus is deliberately moderate: beyond that, you store more fat without building more muscle. Protein does not need to rise (Morton 2018): the extra goes into carbs around your sessions, where it serves your progression. Re-measure your body fat every 4 weeks to check the gain stays clean.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, garde les prot\u00e9ines en haut de fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, keep protein at the top of the range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cHeight','cBodyfat','cSteps'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\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;\">\n<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>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-proteines\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Proteinkalkylator (p\u00e5 fettfri massa) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Detaljerna i den f\u00f6rsta byggstenen: intervall, f\u00f6rdelning per m\u00e5ltid, motsvarigheter.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-masse-grasse\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Fettprocentkalkylator (US Navy-metoden) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Steget f\u00f6re: m\u00e4t din fettprocent med m\u00e5ttband f\u00f6r att k\u00e4nna till din fettfria massa.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/sv\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Ber\u00e4kning av basalmetabolism: den mest exakta formeln <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Varf\u00f6r din BMR ber\u00e4knas p\u00e5 din fettfria massa, inte p\u00e5 din vikt.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Komplett TDEE-kalkylator: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Uppdelningen av din f\u00f6rbrukning, byggsten f\u00f6r byggsten, p\u00e5 din verkliga fettprocent.<\/span><\/a><\/li>\n<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 <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Den kompletta guiden, fr\u00e5n BMR till metabol anpassning, med marknadens f\u00e4llor.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalkylator f\u00f6r metabol anpassning <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Har din BMR saktat ner, och hur mycket: koefficient 100 till 0 %.<\/span><\/a><\/li>\n<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: den kompletta guiden <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Allt som utg\u00f6r dina kcal\/dag, fr\u00e5n BMR till matens termiska effekt.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. Sourc\u00e9 et gratuit.<\/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":[13],"tags":[],"class_list":["post-1965","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean<\/title>\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\/calculateur-macros\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculateur de macros : ta r\u00e9partition prot\u00e9ines, glucides, lipides - Lean\" \/>\n<meta property=\"og:description\" content=\"Calcule ta r\u00e9partition de macros en grammes : prot\u00e9ines sur ta masse maigre, lipides en plancher hormonal, glucides selon ta d\u00e9pense r\u00e9elle. 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