{"id":286,"date":"2025-07-09T14:02:07","date_gmt":"2025-07-09T14:02:07","guid":{"rendered":"https:\/\/lean-app.com\/?p=286"},"modified":"2026-09-05T10:53:16","modified_gmt":"2026-09-05T10:53:16","slug":"eat","status":"publish","type":"post","link":"https:\/\/lean-app.com\/sv\/eat\/","title":{"rendered":"EAT"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" fetchpriority=\"low\">\n<style id=\"lvm-shell-styles\">#lvm-shell{\n  --bg:#FFFFFF; --paper:#F7F6F2; --paper-2:#F1EFE7;\n  --ink:#0E0E10; --ink-2:#1D1D1F; --muted:#6E6E73; --dim:#86868B;\n  --rule:#E8E6DF; --rule-soft:#EFEDE5;\n  --pink:#FF2D6E; --pink-soft:rgba(255,45,110,0.06);\n  --mfp:#A8A192;\n  --green:#0F8F5C; --red:#D02E2E; --amber:#C8A019;\n  --font-display:-apple-system,\"SF Pro Display\",system-ui,\"Helvetica Neue\",sans-serif;\n  --font-text:-apple-system,\"SF Pro 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width:280px;\n  background:linear-gradient(145deg,#2a2a2a,#0e0e0e);\n  border-radius:42px;\n  padding:5px;\n  border:1.5px solid rgba(255,255,255,.07);\n  box-shadow:0 30px 60px rgba(0,0,0,.18), 0 2px 6px rgba(0,0,0,.08);\n}\n#lvm-shell .phone .notch{\n  position:absolute;top:0;left:50%;transform:translateX(-50%);\n  width:96px;height:24px;background:#0a0a0a;border-radius:0 0 16px 16px;z-index:10;\n}\n#lvm-shell .phone-screen{\n  position:relative;\n  border-radius:34px;overflow:hidden;\n  background:#FAF0E6;\n  aspect-ratio:9\/19.5;\n}\n#lvm-shell .phone-screen img{\n  width:100%;height:100%;object-fit:cover;display:block;\n  transition:opacity .28s ease;\n}\n#lvm-shell .phone-zones{position:absolute;inset:0;z-index:15;pointer-events:none}\n#lvm-shell .phone-zones .z{position:absolute;left:4%;right:4%;cursor:pointer;background:transparent;border:0;padding:0;pointer-events:auto}\n#lvm-shell .phone-zones .z:focus-visible{outline:2px solid var(--pink);outline-offset:-4px;border-radius:6px}\n#lvm-shell .phone-navbar{position:absolute;left:0;right:0;bottom:0;height:9%;z-index:16;display:grid;grid-template-columns:repeat(4,1fr)}\n#lvm-shell .phone-navbar button{background:transparent;border:0;padding:0;cursor:pointer}\n#lvm-shell .phone-navbar button:focus-visible{outline:2px solid var(--pink);outline-offset:-3px;border-radius:6px}\n#lvm-shell .phone-back{\n  position:absolute;top:10px;left:10px;z-index:20;\n  width:30px;height:30px;border-radius:50%;\n  border:0;background:rgba(255,255,255,.78);backdrop-filter:blur(8px);\n  color:var(--ink);font-size:18px;font-weight:600;line-height:1;cursor:pointer;\n  display:none;align-items:center;justify-content:center;\n  box-shadow:0 2px 6px rgba(0,0,0,.12);\n}\n#lvm-shell .phone-back.on{display:flex}\n\n#lvm-shell .phone-cap{margin-top:14px;text-align:center;font-size:12px;color:var(--muted);font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .phone-stage{position:relative}\n#lvm-shell .tap-hint{position:absolute;z-index:30;pointer-events:none;animation:hintFloat 2.6s ease-in-out infinite}\n#lvm-shell .tap-hint .th-pill{display:inline-block;font-family:var(--font-display);font-size:15px;font-weight:600;color:#fff;line-height:1.25;letter-spacing:-.005em;background:var(--pink);padding:10px 16px;border-radius:14px;box-shadow:0 14px 32px rgba(255,45,110,.32);white-space:nowrap}\n#lvm-shell .tap-hint .th-pill small{display:block;font-size:11px;font-weight:500;color:rgba(255,255,255,.85);text-transform:uppercase;letter-spacing:.08em;margin-bottom:3px}\n#lvm-shell .tap-hint .th-arrow{position:absolute;color:var(--pink)}\n#lvm-shell .tap-hint.desktop{left:-204px;top:4px;text-align:right}\n#lvm-shell .tap-hint.desktop .th-arrow{right:-86px;top:58px;width:104px;height:34px;transform:none}\n#lvm-shell .tap-hint.mobile{display:none}\n#lvm-shell .tap-hint.hidden{opacity:0;transform:translateY(-6px);transition:opacity .35s ease, transform .35s ease;animation:none}\n@keyframes hintFloat{\n  0%, 100%{transform:translateY(0)}\n  50%{transform:translateY(-7px)}\n}\n@media (prefers-reduced-motion:reduce){#lvm-shell .tap-hint{animation:none}}\n#lvm-shell .phone-tabs{display:flex;justify-content:center;gap:8px;margin-top:10px;flex-wrap:nowrap}\n#lvm-shell .phone-tabs button{\n  background:transparent;border:1px solid var(--rule);color:var(--muted);\n  padding:6px 11px;border-radius:999px;font-size:11px;cursor:pointer;\n  font-family:var(--font-text);transition:all .15s;white-space:nowrap;\n}\n#lvm-shell .phone-tabs button:hover{color:var(--ink);border-color:var(--ink)}\n#lvm-shell .phone-tabs button.on{background:var(--ink);color:#fff;border-color:var(--ink)}\n\n#lvm-shell .snippet{background:var(--paper);border-radius:18px;padding:30px 32px;margin:48px 0 0;border:1px solid var(--rule-soft)}\n#lvm-shell .snippet .lbl{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);margin-bottom:14px}\n#lvm-shell .snippet p{margin:0;font-family:var(--font-display);font-size:21px;line-height:1.45;color:var(--ink);font-weight:500;letter-spacing:-.012em}\n\n#lvm-shell section{padding:64px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell section:last-of-type{border-bottom:0}\n#lvm-shell .section-label{display:flex;align-items:center;gap:14px;margin-bottom:30px}\n#lvm-shell .section-label .bar{width:24px;height:1px;background:var(--pink)}\n#lvm-shell .section-label .num{font-family:var(--font-mono);font-size:12px;font-weight:500;text-transform:uppercase;letter-spacing:.06em;color:var(--pink)}\n#lvm-shell h2{font-family:var(--font-display);font-weight:600;font-size:48px;line-height:1.05;letter-spacing:-.035em;color:var(--ink);margin:0 0 24px}\n#lvm-shell 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var(--rule);border-radius:16px;overflow:hidden;background:#fff}\n#lvm-shell .table-row{display:grid;grid-template-columns:1.55fr 1fr 1fr;border-bottom:1px solid var(--rule-soft);min-height:60px}\n#lvm-shell .table-row:last-child{border-bottom:0}\n#lvm-shell .table-row.head{background:var(--ink);color:#fff;border-bottom:0}\n#lvm-shell .table-row.head > div{padding:18px 18px;display:flex;align-items:center;gap:10px;font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.07em}\n#lvm-shell .table-row.head .brand-cell{justify-content:flex-start}\n#lvm-shell .table-row.head .brand-cell img{width:24px;height:24px;border-radius:6px;background:#fff;object-fit:cover}\n#lvm-shell .table-row.head .brand-cell.lean{color:#FFB8CE}\n#lvm-shell .table-row > .crit{padding:16px 18px;font-size:14px;color:var(--ink);font-weight:500;display:flex;align-items:center;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell{padding:16px 14px;font-size:13px;line-height:1.45;color:var(--ink-2);display:flex;align-items:center;gap:10px;border-right:1px solid var(--rule-soft)}\n#lvm-shell .table-row > .cell:last-child{border-right:0}\n#lvm-shell .table-row > .cell.lean{background:var(--pink-soft);position:relative}\n#lvm-shell .table-row > .cell.lean::before{content:\"\";position:absolute;left:0;top:0;bottom:0;width:2px;background:var(--pink)}\n#lvm-shell .icn{width:18px;height:18px;border-radius:50%;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0;font-size:13px;font-weight:600;color:#fff}\n#lvm-shell .icn.ok{background:var(--green)}\n#lvm-shell .icn.no{background:var(--red)}\n#lvm-shell .icn.mid{background:var(--amber)}\n#lvm-shell .icn svg{width:11px;height:11px}\n\n#lvm-shell .mini-row{display:grid;grid-template-columns:repeat(3,1fr);gap:22px;margin:28px 0}\n#lvm-shell .mini-phone{position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px 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var(--rule-soft)}\n#lvm-shell .cta-band .l{font-family:var(--font-display);font-size:18px;line-height:1.35;font-weight:500;color:var(--ink);flex:1;min-width:240px;letter-spacing:-.01em}\n#lvm-shell .cta-band .stores{display:flex;gap:10px;align-items:center}\n#lvm-shell .cta-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .cta-band .stores a:hover{transform:translateY(-2px)}\n#lvm-shell .cta-band .stores img{height:42px;width:auto;border-radius:9px}\n\n#lvm-shell .pyramid{margin:30px auto;max-width:440px}\n#lvm-shell .pyramid .level{margin:6px auto;padding:13px 18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}<\/style>\n\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-286 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-286 #lvm-shell .wrap,\nbody.postid-286 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-286 #lvm-shell .wrap,\n  body.postid-286 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-286 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-286 #lvm-shell *{max-width:100%}\nbody.postid-286 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-286 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-286 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-286 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-286 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-286 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-286 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-286 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-286 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-286 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-286 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-286 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-286 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-286 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-286 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-286 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-286 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-286 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-286 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-286 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-286 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-286 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-286 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-286 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-286 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-286 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-286 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-286 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-286 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-286 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-286 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-286 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-286 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-286 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-286 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-286 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-286 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-286 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-286 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .table{border-radius:14px!important}\n  body.postid-286 #lvm-shell .table-row.head{display:none!important}\n  body.postid-286 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-286 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-286 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-286 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-286 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-286 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-286 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-286 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-286 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-286 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-286 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-286 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-286 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-286 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-286 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-286 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-286 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-286 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-286 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-286 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n<\/style>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"L'EAT, est-ce la m\u00eame chose que \\\"br\u00fbler des calories pendant le sport\\\" ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, c'est la traduction directe. EAT (Exercise Activity Thermogenesis) d\u00e9signe pr\u00e9cis\u00e9ment la d\u00e9pense calorique additionnelle li\u00e9e aux s\u00e9ances de sport planifi\u00e9es. C'est l'un des quatre postes du TDEE, aux c\u00f4t\u00e9s du BMR (repos), du NEAT (activit\u00e9 quotidienne hors sport) et du TEF (digestion).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon Apple Watch surestime-t-elle syst\u00e9matiquement l'EAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois raisons. Premi\u00e8rement, l'Apple Watch utilise ta fr\u00e9quence cardiaque pour estimer l'effort, et la FC peut monter pour des raisons non-musculaires (chaleur, caf\u00e9, stress). Deuxi\u00e8mement, l'acc\u00e9l\u00e9rom\u00e8tre ne distingue pas un mouvement utile d'un mouvement parasite. Troisi\u00e8mement, quand tu d\u00e9clenches musculation 60 minutes, l'app compte les 60 minutes comme effort continu, alors que la moiti\u00e9 est en r\u00e9cup\u00e9ration entre s\u00e9ries. 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Le NEAT est la d\u00e9pense de tout le reste : marche pour les courses, escaliers, posture debout, gestes quotidiens. Le NEAT p\u00e8se souvent plus lourd que l'EAT dans le TDEE total (15 \u00e0 20 % contre 5 \u00e0 15 %).\"}},{\"@type\":\"Question\",\"name\":\"L'EPOC (after-burn) doit-il \u00eatre compt\u00e9 dans l'EAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L'EPOC (Excess Post-exercise Oxygen Consumption) est la d\u00e9pense r\u00e9siduelle apr\u00e8s la s\u00e9ance, le temps que ton corps reconstitue glycog\u00e8ne, oxyg\u00e8ne et thermor\u00e9gulation. Il ajoute 5 \u00e0 15 % \u00e0 la d\u00e9pense de la s\u00e9ance elle-m\u00eame selon l'intensit\u00e9. Les tables MET s\u00e9rieuses (Compendium of Physical Activities) int\u00e8grent d\u00e9j\u00e0 cet effet sur les estimations standard.\"}},{\"@type\":\"Question\",\"name\":\"Combien de s\u00e9ances par semaine faut-il pour faire bouger l'EAT significativement ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Avec 3 \u00e0 5 s\u00e9ances de 45 minutes effectives par semaine, l'EAT repr\u00e9sente environ 5 \u00e0 10 % du TDEE chez un adulte actif moyen. En dessous de 3 s\u00e9ances, l'EAT devient n\u00e9gligeable face au BMR et au NEAT.\"}}]}]}\n<\/script>\n\n<div id=\"lvm-shell\"><div class=\"progress\" aria-hidden=\"true\"><i id=\"progBar\"><\/i><\/div>\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/sv\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/sv\/\">Hem<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/sv\/\">Hem<\/a> &nbsp;\/&nbsp; EAT<\/div>\n  <div class=\"eyebrow\">Pelare &middot; Kalorif\u00f6rbrukning &amp; TDEE<\/div>\n  <h1 id=\"title\">EAT, tr\u00e4ningens kalorif\u00f6rbrukning f\u00f6rklarad.\n    <span class=\"alt\">Den enda TDEE-posten du kan besluta dig f\u00f6r att \u00f6ka, och den som wearables m\u00e4ter s\u00e4mst.<\/span>\n  <\/h1>\n  <p class=\"dek\">Hur m\u00e5nga kalorier din tr\u00e4ning faktiskt kostar, varf\u00f6r din klocka ljuger, och hur Lean modellerar EAT utifr\u00e5n ditt loggade pass, inte utifr\u00e5n ett generiskt medelv\u00e4rde.<\/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 11&nbsp;min &middot; Uppdaterad 26 maj 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Gratis nedladdning<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      EAT (Exercise Activity Thermogenesis) \u00e4r den del av din TDEE som motsvarar kalorierna f\u00f6rbr\u00e4nda under dina planerade tr\u00e4ningspass. Det \u00e4r den mest synliga posten, men ocks\u00e5 den s\u00e4mst m\u00e4tta: konsumentwearables har i genomsnitt fel med 27 till 93&nbsp;% p\u00e5 tr\u00e4ningsf\u00f6rbrukningen (Stanford, 2017). Och det \u00e4r ocks\u00e5 den minsta posten f\u00f6r de flesta, runt 5 till 15&nbsp;% av TDEE hos en normalt aktiv person, mot 60 till 70&nbsp;% f\u00f6r BMR.\n    <\/div>\n        <div class=\"phone-wrap rev\">\n      <div class=\"phone-stage\">\n        <div class=\"tap-hint mobile\" id=\"tapHintMobile\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>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>EAT \u00e4r kalorif\u00f6rbrukningen fr\u00e5n dina tr\u00e4ningspass. Den beror p\u00e5 fyra saker: <span data-term=\"EAT\">den verkliga anstr\u00e4ngningstiden<span class=\"tt\">Inte tiden p\u00e5 gymmet, den verkliga tiden med muskelkontraktion.<\/span><\/span>, intensiteten (m\u00e4tt i MET, Metabolic Equivalent of Task), din kroppsmassa, och din r\u00f6relseekonomi (en tr\u00e4nad l\u00f6pare f\u00f6rbr\u00e4nner mindre \u00e4n en nyb\u00f6rjare i samma tempo). Wearables \u00f6verskattar EAT eftersom de r\u00e4knar vilotider som anstr\u00e4ngning. Lean modellerar EAT utifr\u00e5n validerade MET-tabeller och din personliga BMR p\u00e5 verklig fettprocent, utan wearable-skevhet.<\/p>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"def\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">01 &middot; Definition<\/span><\/div>\n  <h2 id=\"def\">EAT, E:et i det dagliga kaloripusslet<\/h2>\n  <p>Din kropp f\u00f6rbr\u00e4nner kalorier hela tiden, \u00e4ven n\u00e4r du \u00e4r stilla. Summan av all den f\u00f6rbrukningen \u00f6ver 24&nbsp;timmar kallas <a class=\"inline\" href=\"https:\/\/lean-app.com\/sv\/depense-energetique-totale-v2\/\">TDEE<\/a> (Total Daily Energy Expenditure). Den delas upp i fyra tydligt \u00e5tskilda byggstenar, var och en med sin egen fysiologi och sin egen ber\u00e4kningsmetod. EAT \u00e4r en av dem.<\/p>\n\n  <div class=\"statement\">\n    <div class=\"num\">TDEE = BMR + NEAT + EAT + TEF<\/div>\n    <div class=\"lbl\">Den kanoniska ekvationen. <a class=\"inline\" href=\"https:\/\/lean-app.com\/sv\/metabolisme-de-base\/\">BMR<\/a> = basalmetabolism. <a class=\"inline\" href=\"https:\/\/lean-app.com\/sv\/neat-depense-non-sportive\/\">NEAT<\/a> = aktivitet utanf\u00f6r tr\u00e4ning. EAT = planerade tr\u00e4ningspass. <a class=\"inline\" href=\"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/\">TEF<\/a> = matsm\u00e4ltning.<\/div>\n  <\/div>\n\n  <p>EAT \u00e4r exakt den del som \u00e4r kopplad till <strong>planerad tr\u00e4ning<\/strong> : ett styrkepass, en joggingtur, en timme tennis, cykling, yoga. Det som g\u00e5r ut\u00f6ver det ofrivilliga vardagliga och som skiljer sig fr\u00e5n vila. Allt du r\u00f6r ut\u00f6ver det strikt n\u00f6dv\u00e4ndiga under dagen hamnar h\u00e4r.<\/p>\n\n  <p>Skillnaden mot NEAT \u00e4r tydlig: att g\u00e5 till tunnelbanan, g\u00e5 uppf\u00f6r en trappa, st\u00e5 vid ditt skrivbord, det \u00e4r inte EAT, det \u00e4r NEAT. EAT b\u00f6rjar n\u00e4r du medvetet best\u00e4mmer \u00abjag tr\u00e4nar\u00bb och avs\u00e4tter tid i kalendern f\u00f6r det. Det \u00e4r den h\u00e4r distinktionen som g\u00f6r EAT b\u00e5de l\u00e4tt att motivera mentalt, och sv\u00e5r att m\u00e4ta korrekt.<\/p>\n<\/section>\n\n<section aria-labelledby=\"physio\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">02 &middot; Fysiologi<\/span><\/div>\n  <h2 id=\"physio\">Det som h\u00e4nder n\u00e4r du r\u00f6r dig<\/h2>\n  <p>Under en anstr\u00e4ngning f\u00f6rbrukar dina muskler ATP i ett accelererat tempo. F\u00f6r att \u00e5terbilda den h\u00e4r ATP:n mobiliserar din kropp tre energisystem: det anaeroba alaktiska systemet (mycket kort, explosivt), det anaeroba laktiska systemet (intensiva anstr\u00e4ngningar upp till 2&nbsp;minuter), och det aeroba systemet (d\u00e4rut\u00f6ver, oxidation av kolhydrater och sedan fett). Den exakta blandningen beror p\u00e5 intensitet och varaktighet.<\/p>\n\n  <p>Hela den h\u00e4r processen f\u00f6rbrukar syre och frig\u00f6r v\u00e4rme. Indirekt kalorimetri m\u00e4ter den h\u00e4r syref\u00f6rbrukningen (VO2) och omvandlar den till kilokalorier. Det \u00e4r den vetenskapliga referensen f\u00f6r att kvantifiera EAT, och det \u00e4r ocks\u00e5 grunden f\u00f6r MET-tabellerna man anv\u00e4nder i verkliga livet.<\/p>\n\n  <p>Ut\u00f6ver sj\u00e4lva passet finns det en f\u00f6rdr\u00f6jd effekt kallad <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption). I flera timmar efter en intensiv anstr\u00e4ngning f\u00f6rblir din \u00e4mnesoms\u00e4ttning f\u00f6rh\u00f6jd f\u00f6r att reparera mikroskador i musklerna, \u00e5terbilda glykogenlagren och \u00e5terst\u00e4lla homeostasen. EPOC l\u00e4gger 5 till 15&nbsp;% till sj\u00e4lva passets f\u00f6rbrukning, mer efter HIIT, lite efter en lugn promenad.<\/p>\n\n  <p>Praktisk konsekvens: samma timme tr\u00e4ning kan kosta 200&nbsp;kcal eller 700&nbsp;kcal beroende p\u00e5 energisystemet som anv\u00e4nds, muskelmassan som engageras, och intensiteten. D\u00e4rf\u00f6r \u00e4r en enda generisk siffra \u00ab1 timme tr\u00e4ning = X kcal\u00bb meningsl\u00f6s.<\/p>\n<\/section>\n\n<section aria-labelledby=\"mesure\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">03 &middot; M\u00e4tning<\/span><\/div>\n  <h2 id=\"mesure\">Det som fungerar, det som inte fungerar f\u00f6r att m\u00e4ta EAT<\/h2>\n  <p>Tre stora metodfamiljer existerar sida vid sida. En \u00e4r exakt och otillg\u00e4nglig. En \u00e4r rigor\u00f6s och anv\u00e4ndbar. En \u00e4r praktisk och vilseledande.<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #0F8F5C\">\n      <div class=\"kicker\" style=\"color:#0F8F5C;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Laboratoriereferens<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Indirekt kalorimetri<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">M\u00e4ter O2-f\u00f6rbrukningen och CO2-produktionen via en mask. N\u00e4stan perfekt precision, felmarginal under 3&nbsp;%. F\u00f6rbeh\u00e5llen fysiologilaboratorier, elitidrottare och forskning. Ingen konsumentanv\u00e4ndning.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Pragmatisk metod<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">MET-tabeller (Compendium of Physical Activities)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Varje aktivitet har en validerad MET-koefficient (1 MET = vila, 8 MET = l\u00f6pning 10&nbsp;km\/h, 6 MET = tennis, 3 till 5 MET = m\u00e5ttlig styrketr\u00e4ning). Kombinerad med din BMR p\u00e5 verklig fettprocent f\u00e5r du en \u00e4rlig uppskattning av f\u00f6rbrukningen per minut. Det \u00e4r ansatsen Lean anv\u00e4nder.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #D02E2E\">\n      <div class=\"kicker\" style=\"color:#D02E2E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Vilseledande metod<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Konsumentwearables (Apple Watch, Garmin, Fitbit)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Propriet\u00e4ra algoritmer baserade p\u00e5 puls + accelerometer. Stanford-studie 2017 p\u00e5 7 stora sensorer: den b\u00e4sta hade fel med 27&nbsp;% i genomsnitt, den s\u00e4msta med 93&nbsp;% p\u00e5 tr\u00e4ningsf\u00f6rbrukningen. Pauserna mellan seten r\u00e4knas som intensiv tr\u00e4ning.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">27 till 93&nbsp;%<\/div>\n    <div class=\"lbl\">genomsnittligt uppm\u00e4tt fel p\u00e5 tr\u00e4ningsf\u00f6rbrukningen hos de sju konsumentwearables som testades vid Stanford 2017. Ingen klarade gr\u00e4nsen p\u00e5 20&nbsp;% fel, som \u00e4nd\u00e5 \u00e4r standard inom idrottsfysiologi.<\/div>\n  <\/div>\n\n  <p>Problemet med wearables \u00e4r inte h\u00e5rdvaran, det \u00e4r formeln. Pulsen kan stiga av icke-muskul\u00e4ra sk\u00e4l (stress, kaffe, v\u00e4rme, uttorkning). Och accelerometern skiljer inte en \u00abanv\u00e4ndbar\u00bb r\u00f6relse fr\u00e5n en parasitisk r\u00f6relse. Lean tar medvetet motsatt st\u00e5ndpunkt: du anger ditt pass och dess effektiva varaktighet, och appen ber\u00e4knar utifr\u00e5n verklig MET + din personliga \u00e4mnesoms\u00e4ttning.<\/p>\n<\/section>\n\n<section aria-labelledby=\"det\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">04 &middot; Best\u00e4mmande faktorer<\/span><\/div>\n  <h2 id=\"det\">De fyra h\u00e4vst\u00e4ngerna som f\u00e5r EAT att variera<\/h2>\n  <p>F\u00f6r samma pass angivet som \u00ab1 timme tr\u00e4ning\u00bb varierar den verkliga f\u00f6rbrukningen med en faktor 1 till 3 mellan tv\u00e5 personer. Fyra parametrar f\u00f6rklarar det mesta av den h\u00e4r skillnaden.<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">H\u00e4vst\u00e5ng 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Verklig anstr\u00e4ngningstid<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">90&nbsp;minuter p\u00e5 gymmet betyder inte 90&nbsp;minuter styrketr\u00e4ning. Merparten av tiden \u00e4r \u00e5terh\u00e4mtning mellan seten. R\u00e4kna den effektiva tiden under belastning: typiskt 30 till 45&nbsp;minuter av 90 p\u00e5 styrkegymmet, 20&nbsp;minuter l\u00f6pning av 60 i en tennismatch p\u00e5 motionsniv\u00e5.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">H\u00e4vst\u00e5ng 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Intensitet (MET)<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Lugn yoga: 2,5 MET. Motionscykling: 4 MET. M\u00e5ttlig styrketr\u00e4ning: 3,5 MET. L\u00f6pning 10&nbsp;km\/h: 10 MET. Sprintintervaller: 12 till 16 MET. Intensiteten best\u00e4mmer direkt kcal per minut, och det \u00e4r m\u00e4tbart.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">H\u00e4vst\u00e5ng 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Kroppsmassa<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">En person p\u00e5 95&nbsp;kg f\u00f6rbr\u00e4nner cirka 35&nbsp;% mer \u00e4n en person p\u00e5 65&nbsp;kg f\u00f6r samma aktivitet (MET-formel: kcal\/min = MET \u00d7 vikt&nbsp;kg \u00d7 0,0175). Att ignorera massan \u00e4r att ha fel med en tredjedel direkt.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <div class=\"kicker\" style=\"color:#E84D44;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">H\u00e4vst\u00e5ng 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">R\u00f6relseekonomi<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">En tr\u00e4nad l\u00f6pare f\u00f6rbrukar 10 till 20&nbsp;% mindre energi \u00e4n en nyb\u00f6rjare i samma tempo, tack vare en effektivare teknik. MET-tabellerna f\u00e5ngar inte den h\u00e4r dimensionen. Ditt verkliga MET-v\u00e4rde sjunker med tr\u00e4ningen.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>Praktisk slutsats: en man p\u00e5 90&nbsp;kg som g\u00f6r 45&nbsp;effektiva minuter styrketr\u00e4ning p\u00e5 4 MET f\u00f6rbr\u00e4nner cirka 280&nbsp;kcal EAT. Samma tr\u00e4nade man springer 60&nbsp;minuter i 10&nbsp;km\/h p\u00e5 10 MET och f\u00f6rbr\u00e4nner 945&nbsp;kcal. F\u00f6r en kvinna p\u00e5 60&nbsp;kg p\u00e5 samma l\u00f6ppass: 630&nbsp;kcal. Det \u00e4r storleksordningar, inte l\u00f6ften p\u00e5 grammet.<\/p>\n\n  <div class=\"eat-duo\" style=\"display:flex;gap:18px;justify-content:center;align-items:flex-start;flex-wrap:nowrap;margin:28px 0 8px\">\n    <figure style=\"flex:1;max-width:180px;margin:0;text-align:center\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-aviron-cardio-lean-app-506x1024.png\" alt=\"Seance aviron tracee dans Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">H\u00e4vst\u00e5ng varaktighet. Stabil MET, l\u00e5ng anstr\u00e4ngning.<\/figcaption>\n    <\/figure>\n    <figure style=\"flex:1;max-width:180px;margin:0;text-align:center\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-musculation-intensite-lean-app-520x1024.png\" alt=\"Seance musculation tracee dans Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">H\u00e4vst\u00e5ng intensitet. Verklig MET, inte den visade varaktigheten.<\/figcaption>\n    <\/figure>\n  <\/div>\n\n<\/section>\n\n<section aria-labelledby=\"tdee\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">05 &middot; Bidrag till TDEE<\/span><\/div>\n  <h2 id=\"tdee\">EAT v\u00e4ger mindre \u00e4n du tror<\/h2>\n  <p>Det \u00e4r f\u00f6rmodligen det mest kontraintuitiva resultatet i kalorif\u00f6rbrukningens fysiologi: EAT, posten alla t\u00e4nker p\u00e5 f\u00f6rst n\u00e4r man talar om att \u00abf\u00f6rbr\u00e4nna kalorier\u00bb, \u00e4r i verkligheten den minsta posten i TDEE hos majoriteten.<\/p>\n\n  <p>Storleksordning \u00f6ver en hel dag, f\u00f6r en m\u00e5ttligt aktiv man p\u00e5 80&nbsp;kg:<\/p>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FA256C\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">BMR<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cirka 1&nbsp;750&nbsp;kcal\/dag, allts\u00e5 <strong>60 till 70&nbsp;%<\/strong> av TDEE. Det \u00e4r det din kropp f\u00f6rbr\u00e4nner i vila f\u00f6r att driva hj\u00e4rna, lever, hj\u00e4rta, njurar. Modulerad av din verkliga fettprocent hos Lean.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF8C00\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">NEAT<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cirka 400&nbsp;kcal\/dag f\u00f6r 10&nbsp;000 steg, allts\u00e5 <strong>15 till 20&nbsp;%<\/strong> av TDEE. Steg, st\u00e5ende, vardagsr\u00f6relser. Det \u00e4r h\u00e4r den stora h\u00e4vst\u00e5ngen som de klassiska apparna ignorerar g\u00f6mmer sig.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #E84D44\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">EAT<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cirka 250&nbsp;kcal\/dag med 4 pass i veckan p\u00e5 45&nbsp;minuter, allts\u00e5 <strong>5 till 10&nbsp;%<\/strong> av TDEE. Hos elitidrottare kan den h\u00e4r posten stiga till 20 till 30&nbsp;%.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #4CAF50\">\n      <h3 style=\"margin:0 0 6px;font-size:17px\">TEF<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Cirka 250&nbsp;kcal\/dag, allts\u00e5 <strong>cirka 10&nbsp;%<\/strong> av TDEE. Energi som g\u00e5r \u00e5t till matsm\u00e4ltning. Proteiner kostar 25&nbsp;%, kolhydrater 8&nbsp;%, fett 3&nbsp;%.<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"statement\">\n    <div class=\"num\">5 till 15&nbsp;%<\/div>\n    <div class=\"lbl\">det typiska spannet f\u00f6r EAT:s bidrag till TDEE hos en aktiv vuxen. Det \u00e4r mindre \u00e4n den dagliga promenaden (NEAT) hos de flesta. Kontraintuitiv, men dokumenterad verklighet.<\/div>\n  <\/div>\n\n  <p>Strategisk konsekvens: att l\u00e4gga till 3&nbsp;000 steg per dag (cirka 120&nbsp;kcal mer NEAT) \u00f6ver en vecka ger ofta mer \u00e4n att l\u00e4gga till ett veckovis tr\u00e4ningspass. Det \u00e4r inget sk\u00e4l att sluta tr\u00e4na (hj\u00e4rt-k\u00e4rlh\u00e4lsan och muskelmassan beror p\u00e5 EAT), men det \u00e4r ett sk\u00e4l att inte enbart f\u00f6rlita sig p\u00e5 den i en fettf\u00f6rlustlogik.<\/p>\n<\/section>\n\n\n\n<section aria-labelledby=\"vs-yazio\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">05B &middot; Lean mot Yazio p\u00e5 EAT<\/span><\/div>\n  <h2 id=\"vs-yazio\">Lean mot Yazio p\u00e5 EAT: delta &times;10<\/h2>\n\n  <p>De flesta trackers bl\u00e5ser upp EAT. Yazio illustrerar problemet: f\u00f6r ett styrkepass p\u00e5 60&nbsp;minuter visar appen n\u00e4stan 2&nbsp;000&nbsp;kcal f\u00f6rbr\u00e4nda. Det \u00e4r fysiologiskt om\u00f6jligt f\u00f6r en m\u00e4nniska som varken \u00e4r proffscyklist eller ultral\u00f6pare.<\/p>\n\n  <div class=\"statement\" style=\"background:#FFF;border-left:4px solid #E84D44;padding:18px 22px;margin:22px 0;border-radius:0 12px 12px 0;font-size:17px;line-height:1.55\">\n    En timme styrketr\u00e4ning f\u00f6r en man p\u00e5 75 till 90&nbsp;kg: 180 till 300&nbsp;kcal verklig EAT beroende p\u00e5 intensitet. Inte 1&nbsp;986. Felfaktorn p\u00e5 7 till 10 \u00e4r orsak nummer ett till att kaloriunderskott misslyckas: du \u00e4ter 1&nbsp;500&nbsp;kcal i tron att du kompenserar f\u00f6r ett pass som kostade 200&nbsp;kcal.\n  <\/div>\n\n  <div class=\"eat-vs\" style=\"display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;max-width:360px;margin:22px auto;align-items:start\">\n\n    <figure style=\"margin:0;text-align:center;min-width:0\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/surestimation-calories-musculation-application-yazio-504x1024.png\" alt=\"Capture Yazio musculation 60 min\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\"><strong style=\"color:#E84D44\">Yazio: 1&nbsp;986&nbsp;kcal annonserade.<\/strong><br>60 min styrketr\u00e4ning \u00f6verskattad &times;10.<\/figcaption>\n    <\/figure>\n\n    <figure style=\"margin:0;text-align:center;min-width:0\">\n      <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-exercices-eat-lean-app-546x1024.png\" alt=\"Ecran Depense Calorique Lean, EAT 220 kcal\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\">\n      <figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\"><strong style=\"color:#4FD1C5\">Lean: 220&nbsp;kcal f\u00f6r passet.<\/strong><br>MET Ainsworth 2011, BMR p\u00e5 fettprocent.<\/figcaption>\n    <\/figure>\n\n  <\/div>\n\n  <p style=\"font-size:13px;color:#6E6E73;margin-top:14px;line-height:1.55\"><strong>MET-k\u00e4lla styrketr\u00e4ning:<\/strong> Ainsworth BE et al., <em>2011 Compendium of Physical Activities<\/em>, Med Sci Sports Exerc, 2011; 43(8): 1575 till 1581. MET allm\u00e4n styrketr\u00e4ning = 3,5 till 6,0 beroende p\u00e5 intensitet. Ber\u00e4kning: kcal\/min = MET &times; 3,5 &times; vikt(kg) \/ 200.<\/p>\n\n  <p>Po\u00e4ngen \u00e4r inte att f\u00f6rminska din anstr\u00e4ngning, det \u00e4r att undvika att du \u00e4ter en m\u00e5ltid f\u00f6r mycket p\u00e5 grund av en kompensationsillusion. Precision p\u00e5 EAT \u00e4r den tysta f\u00f6ruts\u00e4ttningen f\u00f6r varje framg\u00e5ng i underskott.<\/p>\n<\/section>\n\n<section aria-labelledby=\"lean\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">06 &middot; Hur Lean loggar din EAT<\/span><\/div>\n  <h2 id=\"lean\">Lean-pipelinen: BodyScan, patenterad BMR, MET, anpassning<\/h2>\n  <p>Lean \u00e4r appen som ber\u00e4knar EAT b\u00e4st av ett enkelt sk\u00e4l: dess EAT bygger p\u00e5 en personlig BMR p\u00e5 din verkliga fettprocent, inte p\u00e5 en ekvation fr\u00e5n 1990 baserad p\u00e5 din r\u00e5vikt. Fyra steg i kedja:<\/p>\n\n  <div class=\"bodyscan-illust\">\n    <div class=\"mini-phone\">\n      <div class=\"notch\"><\/div>\n      <div class=\"scr\" style=\"background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp);background-size:cover;background-position:center top;background-repeat:no-repeat\"><\/div>\n    <\/div>\n    <div class=\"mini-cap\" style=\"text-align:center;font-size:13px;color:#6E6E73;max-width:200px\">Verklig fettprocent uppm\u00e4tt i appen, grunden f\u00f6r den personliga BMR:en.<\/div>\n  <\/div>\n\n  <div class=\"solution-grid\" style=\"display:grid;grid-template-columns:1fr;gap:14px;margin:22px 0\">\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Steg 1<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">AI BodyScan<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Du tar ett foto i appen. AI:n uppskattar din fettprocent utifr\u00e5n din synliga kroppsbyggnad. Upprepas varje vecka. Det \u00e4r den h\u00e4r m\u00e4tningen som g\u00f6r EAT-ber\u00e4kningen realistisk, eftersom den f\u00f6rankrar BMR p\u00e5 den fettfria massan, inte p\u00e5 r\u00e5vikten.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Steg 2<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">BMR via patenterad egenutvecklad modell<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Leans patenterade algoritm ber\u00e4knar din BMR utifr\u00e5n din verkliga fettfria massa. Mer exakt \u00e4n Harris-Benedict 1919 eller Mifflin-St Jeor 1990, som baserar sig p\u00e5 din r\u00e5vikt utan att k\u00e4nna till din fettprocent.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Steg 3<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">EAT fr\u00e5n MET-tabeller + effektiv varaktighet<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">Du v\u00e4ljer din sport (l\u00f6pning, cykling, styrketr\u00e4ning, yoga, simning, tennis och 100+ andra). Du registrerar den effektiva anstr\u00e4ngningstiden, inte tiden p\u00e5 gymmet. Lean till\u00e4mpar referens-MET:en fr\u00e5n Compendium of Physical Activities och ber\u00e4knar f\u00f6rbrukningen i kcal\/min p\u00e5 din \u00e4mnesoms\u00e4ttning.<\/p>\n    <\/div>\n    <div class=\"solution-card\" style=\"background:#F7F6F2;padding:18px 20px;border-radius:0 12px 12px 0;border-left:4px solid #FF2D6E\">\n      <div class=\"kicker\" style=\"color:#FF2D6E;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:0.06em;margin-bottom:8px\">Steg 4<\/div>\n      <h3 style=\"margin:0 0 6px;font-size:18px\">Metabol anpassning omr\u00e4knad<\/h3>\n      <p style=\"margin:0;font-size:15px;line-height:1.55\">I en underskottsperiod sjunker BMR (metabol anpassning). Lean \u00e4r den f\u00f6rsta appen som modellerar den h\u00e4r koefficienten och till\u00e4mpar den multiplikativt p\u00e5 BMR. Konvention 100&nbsp;% = optimalt, 90&nbsp;% = anpassning p\u00e5 10 procentenheter. Din EAT r\u00f6r sig med, automatiskt.<\/p>\n    <\/div>\n  <\/div>\n\n  <p>Konkret resultat: f\u00f6r ett styrkepass p\u00e5 60&nbsp;minuter med 35&nbsp;effektiva minuter under belastning visar Lean cirka 220&nbsp;kcal EAT f\u00f6r en m\u00e5ttligt aktiv man p\u00e5 80&nbsp;kg. MyFitnessPal eller Apple Watch visar ofta 450 till 600&nbsp;kcal f\u00f6r samma pass. Skillnaden \u00e4r felet, och det \u00e4r den h\u00e4r skillnaden som hindrar en fettf\u00f6rlust fr\u00e5n att fungera \u00f6ver tid.<\/p>\n\n  <div class=\"hero-stores\" style=\"margin:36px 0 12px\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-eat\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Gratis nedladdning<\/span>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"faq\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">07 &middot; FAQ<\/span><\/div>\n  <h2 id=\"faq\">Vanliga fr\u00e5gor om EAT<\/h2>\n  <div class=\"faq\">\n    <details><summary>\u00c4r EAT samma sak som att \u00abf\u00f6rbr\u00e4nna kalorier under tr\u00e4ning\u00bb?<\/summary><div class=\"ans\">Ja, det \u00e4r den direkta \u00f6vers\u00e4ttningen. EAT (Exercise Activity Thermogenesis) betecknar exakt den extra kalorif\u00f6rbrukningen kopplad till planerade tr\u00e4ningspass. Det \u00e4r en av de fyra posterna i TDEE, tillsammans med BMR (vila), NEAT (daglig aktivitet utanf\u00f6r tr\u00e4ning) och TEF (matsm\u00e4ltning).<\/div><\/details>\n    <details><summary>Varf\u00f6r \u00f6verskattar Apple Watch systematiskt EAT?<\/summary><div class=\"ans\">Tre sk\u00e4l. F\u00f6r det f\u00f6rsta anv\u00e4nder Apple Watch din puls f\u00f6r att uppskatta anstr\u00e4ngningen, och pulsen kan stiga av icke-muskul\u00e4ra sk\u00e4l (v\u00e4rme, kaffe, stress). F\u00f6r det andra skiljer accelerometern inte en anv\u00e4ndbar r\u00f6relse fr\u00e5n en parasitisk r\u00f6relse. F\u00f6r det tredje, n\u00e4r du startar \u00abstyrketr\u00e4ning 60&nbsp;minuter\u00bb r\u00e4knar appen de 60&nbsp;minuterna som kontinuerlig anstr\u00e4ngning, medan h\u00e4lften \u00e4r \u00e5terh\u00e4mtning mellan seten. Stanford-studien 2017 m\u00e4tte 27 till 93&nbsp;% genomsnittligt fel hos de sju stora sensorerna som testades.<\/div><\/details>\n    <details><summary>Inkluderar EAT styrketr\u00e4ning, eller bara kondition?<\/summary><div class=\"ans\">EAT inkluderar alla planerade tr\u00e4ningspass, styrketr\u00e4ning inkluderad. Styrketr\u00e4ning har l\u00e4gre MET \u00e4n kondition (3 till 5 MET beroende p\u00e5 intensitet, mot 8 till 12 MET f\u00f6r l\u00f6pning) eftersom anstr\u00e4ngningen \u00e4r intermittent och medelpulsen f\u00f6rblir m\u00e5ttlig. Men den utvecklar muskelmassan, vilket \u00f6kar BMR p\u00e5 l\u00e5ng sikt. Det \u00e4r den mest l\u00f6nsamma metabola investeringen \u00f6ver 12 m\u00e5nader.<\/div><\/details>\n    <details><summary>Vad \u00e4r skillnaden mellan EAT och NEAT?<\/summary><div class=\"ans\">EAT \u00e4r f\u00f6rbrukningen fr\u00e5n planerade tr\u00e4ningspass (avsatt tid, uttrycklig avsikt). NEAT \u00e4r f\u00f6rbrukningen fr\u00e5n allt det andra: promenad till aff\u00e4ren, trappor, st\u00e5ende, vardagsr\u00f6relser. NEAT v\u00e4ger ofta tyngre \u00e4n EAT i total TDEE (15 till 20&nbsp;% mot 5 till 15&nbsp;%). D\u00e4rf\u00f6r loggar Lean stegen ut\u00f6ver tr\u00e4ningspassen.<\/div><\/details>\n    <details><summary>Ska EPOC (\u00abefterf\u00f6rbr\u00e4nning\u00bb) r\u00e4knas med i EAT?<\/summary><div class=\"ans\">EPOC (Excess Post-exercise Oxygen Consumption) \u00e4r restf\u00f6rbrukningen efter passet, tiden det tar f\u00f6r kroppen att \u00e5terbilda glykogen, syre och temperaturreglering. Den l\u00e4gger 5 till 15&nbsp;% till sj\u00e4lva passets f\u00f6rbrukning beroende p\u00e5 intensitet. De seri\u00f6sa MET-tabellerna (Compendium of Physical Activities) integrerar redan den h\u00e4r effekten i standarduppskattningarna, s\u00e5 Lean r\u00e4knar den inte dubbelt.<\/div><\/details>\n    <details><summary>Hur m\u00e5nga pass i veckan kr\u00e4vs f\u00f6r att flytta EAT betydligt?<\/summary><div class=\"ans\">Med 3 till 5 pass p\u00e5 45&nbsp;effektiva minuter i veckan utg\u00f6r EAT cirka 5 till 10&nbsp;% av TDEE hos en genomsnittligt aktiv vuxen. Under 3 pass blir EAT f\u00f6rsumbar i f\u00f6rh\u00e5llande till BMR och NEAT. \u00d6ver 6 intensiva pass kan EAT stiga till 15 till 25&nbsp;% av TDEE, men med en verklig risk f\u00f6r kompensatorisk minskning av NEAT p\u00e5 grund av tr\u00f6tthet.<\/div><\/details>\n  <\/div>\n  <details><summary>N\u00e4r jag springer, r\u00e4knas mina steg dubbelt (NEAT + EAT)?<\/summary><div class=\"ans\"><div style=\"display:flex;gap:16px;align-items:flex-start;flex-wrap:wrap\"><div style=\"flex:1;min-width:200px\">Nej. Det \u00e4r en klassisk f\u00e4lla i enkla trackers. Ett l\u00f6ppass p\u00e5 45&nbsp;minuter ger 6&nbsp;000 till 8&nbsp;000 steg som visas i din NEAT. Om l\u00f6pningen ocks\u00e5 loggas som EAT r\u00e4knar du dubbelt. Lean uppt\u00e4cker tids\u00f6verlappningen: i f\u00f6nstret f\u00f6r det registrerade passet dras motsvarande steg av fr\u00e5n NEAT f\u00f6r att undvika dubbelr\u00e4kning. Resultat: din dagliga TDEE f\u00f6rblir exakt, inte uppbl\u00e5st.<\/div><figure style=\"flex:0 0 150px;margin:0;text-align:center\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/calcul-calories-course-neat-inclus-lean-app-520x1024.png\" alt=\"Calcul calories course NEAT inclus Lean\" style=\"width:100%;height:auto;border-radius:22px;box-shadow:0 10px 28px rgba(0,0,0,.10);display:block\"><figcaption style=\"font-size:13px;color:#3A3A3C;margin-top:10px;line-height:1.45;text-transform:none;letter-spacing:0\">Steg neutraliserade under l\u00f6pningen. Ingen dubbelr\u00e4kning.<\/figcaption><\/figure><\/div><\/div><\/details>\n  <details><summary>Mitt styrkepass f\u00f6rbr\u00e4nner bara 200 till 300&nbsp;kcal, \u00e4r det normalt?<\/summary><div class=\"ans\">Ja, och det \u00e4r till och med den fysiologiska sanningen. En timme klassisk styrketr\u00e4ning med set p\u00e5 8 till 12 repetitioner och 90 till 120&nbsp;sekunders vila motsvarar 3,5 till 5 MET enligt Ainsworths Compendium 2011. F\u00f6r en man p\u00e5 80&nbsp;kg: 200 till 300&nbsp;kcal. F\u00f6r en kvinna p\u00e5 60&nbsp;kg: 150 till 220&nbsp;kcal. Om en app visar dig 1&nbsp;500 till 2&nbsp;000&nbsp;kcal f\u00f6r samma pass \u00e4r algoritmen fel eller r\u00e4knar syref\u00f6rbrukningen efter anstr\u00e4ngningen p\u00e5 ett missvisande s\u00e4tt. Den enkla regeln: en timme styrketr\u00e4ning f\u00f6rbrukar ungef\u00e4r det en timme rask promenad f\u00f6rbrukar.<\/div><\/details>\n  <details><summary>S\u00e5 styrketr\u00e4ning \u00e4r meningsl\u00f6st f\u00f6r att deffa?<\/summary><div class=\"ans\">Tv\u00e4rtom. Den akuta kalorif\u00f6rbrukningen fr\u00e5n passet \u00e4r l\u00e5g, men styrketr\u00e4ning \u00e4r den enda h\u00e4vst\u00e5ngen som bevarar, eller till och med \u00f6kar, din fettfria massa under ett underskott. Och den fettfria massan \u00e4r den viktigaste best\u00e4mmande faktorn f\u00f6r din BMR. Utan styrketr\u00e4ning i underskott f\u00f6rlorar du fett och muskel samtidigt, din BMR faller 10 till 20&nbsp;%, den metabola anpassningen utl\u00f6ses starkare, och plat\u00e5n kommer efter 6 till 8&nbsp;veckor. Med styrketr\u00e4ning: BMR h\u00e5ller, kroppssammans\u00e4ttningen f\u00f6rb\u00e4ttras \u00e4ven vid lika vikt, och underskottet f\u00f6rblir h\u00e5llbart. V\u00e4rdet av styrketr\u00e4ning m\u00e4ts \u00f6ver 12&nbsp;veckor med bevarad TDEE, inte p\u00e5 de 300&nbsp;kcal fr\u00e5n ett pass.<\/div><\/details>\n<\/section>\n\n<section aria-labelledby=\"src\" class=\"sources\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">K\u00e4llor<\/span><\/div>\n  <h3 id=\"src\" style=\"margin-top:0;color:var(--ink)\">Bibliografi<\/h3>\n  <ol class=\"src-list\">\n    <li>Ainsworth B.E. et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n    <li>Shcherbina A. et al. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. <em>J Pers Med<\/em>. <a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2017\/05\/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html\" target=\"_blank\" rel=\"noopener\">Stanford Medicine News, 2017<\/a>.<\/li>\n    <li>HowdyHealth, Texas A&amp;M (2023). Use Metabolic Equivalents (METs) to Calculate Calories Burned. <a href=\"https:\/\/howdyhealth.tamu.edu\/use-metabolic-equivalents-mets-to-calculate-calories-burned\/\" target=\"_blank\" rel=\"noopener\">howdyhealth.tamu.edu<\/a>.<\/li>\n    <li>Westcott W.L. (2012). Resistance training is medicine: effects of strength training on health. <em>Curr Sports Med Rep<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22653269\/\" target=\"_blank\" rel=\"noopener\">PubMed 22653269<\/a>.<\/li>\n    <li>Mifflin M.D. et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. <em>Am J Clin Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris J.A., Benedict F.G. (1919). A Biometric Study of Basal Metabolism in Man. Carnegie Institution of Washington.<\/li>\n    <li>Westerterp K.R. (2004). Diet induced thermogenesis. <em>Nutr Metab<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15282028\/\" target=\"_blank\" rel=\"noopener\">PubMed 15282028<\/a>.<\/li>\n    <li>M\u00fcller M.J., Bosy-Westphal A. (2013). Adaptive thermogenesis with weight loss in humans. <em>Obesity<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23404923\/\" target=\"_blank\" rel=\"noopener\">PubMed 23404923<\/a>.<\/li>\n    <li>Schoeller D.A. (1988). Measurement of energy expenditure in free-living humans by using doubly labeled water. <em>J Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3138331\/\" target=\"_blank\" rel=\"noopener\">PubMed 3138331<\/a>.<\/li>\n    <li>Levine J.A. (2007). Nonexercise activity thermogenesis (NEAT): environment and biology. <em>Am J Physiol Endocrinol Metab<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15102614\/\" target=\"_blank\" rel=\"noopener\">PubMed 15102614<\/a>.<\/li>\n    <li>Hector A.J., Phillips S.M. (2018). Protein Recommendations for Weight Loss in Elite Athletes. <em>J Int Soc Sports Nutr<\/em>. <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0174-y\" target=\"_blank\" rel=\"noopener\">jissn.biomedcentral.com<\/a>.<\/li>\n    <li>Frankenfield D.C. et al. (2013). Validation of Mifflin-St Jeor equation in obese and non-obese populations. <em>J Am Diet Assoc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n    <li>Katch V.L., McArdle W.D. (1973). Prediction of body density from simple anthropometric measurements in college-age men and women. <em>Hum Biol<\/em>.<\/li>\n    <li>Speakman J.R. (2004). Doubly Labelled Water: Theory and Practice. Springer.<\/li>\n    <li>Borg G.A.V. (1982). Psychophysical bases of perceived exertion. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7154893\/\" target=\"_blank\" rel=\"noopener\">PubMed 7154893<\/a>.<\/li>\n    <li>Tudor-Locke C. et al. (2011). How many steps\/day are enough? <em>Int J Behav Nutr Phys Act<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21798015\/\" target=\"_blank\" rel=\"noopener\">PubMed 21798015<\/a>.<\/li>\n    <li>LaForgia J., Withers R.T., Gore C.J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. <em>J Sports Sci<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17101527\/\" target=\"_blank\" rel=\"noopener\">PubMed 17101527<\/a>.<\/li>\n    <li>Cunningham J.J. (1980). A reanalysis of the factors influencing basal metabolic rate in normal adults. <em>Am J Clin Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7435418\/\" target=\"_blank\" rel=\"noopener\">PubMed 7435418<\/a>.<\/li>\n    <li>Donnelly J.E. et al. (2009). Appropriate physical activity intervention strategies for weight loss. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19127177\/\" target=\"_blank\" rel=\"noopener\">PubMed 19127177<\/a>.<\/li>\n    <li>Wing R.R., Hill J.O. (2001). Successful weight loss maintenance. <em>Annu Rev Nutr<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11375434\/\" target=\"_blank\" rel=\"noopener\">PubMed 11375434<\/a>.<\/li>\n    <li>Pontzer H. et al. (2016). Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. <em>Curr Biol<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26832439\/\" target=\"_blank\" rel=\"noopener\">PubMed 26832439<\/a>.<\/li>\n    <li>Compendium of Physical Activities, version 2024. Arizona State University. <a href=\"https:\/\/pacompendium.com\/\" target=\"_blank\" rel=\"noopener\">pacompendium.com<\/a>.<\/li>\n    <li>Trost S.G. et al. (2014). Comparison of accelerometer cut points for predicting activity intensity. <em>Med Sci Sports Exerc<\/em>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24500855\/\" target=\"_blank\" rel=\"noopener\">PubMed 24500855<\/a>.<\/li>\n  <\/ol>\n<\/section>\n\n<\/main>\n\n<footer>\n  <div class=\"wrap\">\n    <div class=\"row\">\n      <div>\n        <div class=\"kicker\">Lean &middot; lean-app.com<\/div>\n        <p>Pelare publicerad 26 maj 2026 av Lean-teamet. Uppdateras regelbundet med nya relevanta studier och anv\u00e4ndarfeedback. 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Varf\u00f6r Mifflin har fel genom att ignorera din aktivitet.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/effet-thermique-des-aliments\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">TEF: matens termiska effekt utifr\u00e5n dina makron <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10 % av TDEE i genomsnitt, 25 % vid h\u00f6gt protein. Leans ber\u00e4kningsmetod.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">B\u00e4sta apparna f\u00f6r att r\u00e4kna kalorier 2026: 8 appar testade <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/alternative-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Vilket alternativ till MyFitnessPal 2026? 5 appar testade <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">\u00c4rlig j\u00e4mf\u00f6relse, TDEE-precision, ergonomi.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Kalkylator f\u00f6r kaloriunderskott: r\u00e4tt ansats f\u00f6r en deff <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Underskott p\u00e5 din verkliga fettprocentmedvetna TDEE. 3 tempon l\u00e5ngsamt\/m\u00e5ttligt\/aggressivt.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/sv\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">S\u00e5 ber\u00e4knar du din verkliga kalorif\u00f6rbrukning: den kompletta guiden <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR p\u00e5 verklig fettprocent, NEAT per steg, EAT per pass, TEF per makron, anpassning.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Lean Accueil Accueil &nbsp;\/&nbsp; EAT Pilier &middot; D\u00e9pense calorique &amp; TDEE EAT, la d\u00e9pense calorique de l&rsquo;exercice expliqu\u00e9e. Le seul poste du TDEE que tu peux d\u00e9cider d&rsquo;augmenter, et celui que les wearables mesurent le plus mal. Combien de calories ton sport te co\u00fbte vraiment, pourquoi ta montre te ment, et comment Lean mod\u00e9lise l&rsquo;EAT [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-286","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>EAT (Exercise Activity Thermogenesis): komplett guide - Lean<\/title>\n<meta name=\"description\" content=\"EAT: definition, vetenskaplig m\u00e4tning, wearable-f\u00e4llor och hur Lean exakt ber\u00e4knar tr\u00e4ningskalorierna via MET-v\u00e4rdet f\u00f6r varje sport.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/sv\/eat\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"EAT (Exercise Activity Thermogenesis): komplett guide\" \/>\n<meta property=\"og:description\" content=\"EAT: definition, vetenskaplig m\u00e4tning, wearable-f\u00e4llor och hur Lean exakt ber\u00e4knar tr\u00e4ningskalorierna via MET-v\u00e4rdet f\u00f6r varje sport.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lean-app.com\/sv\/eat\/\" \/>\n<meta property=\"og:site_name\" content=\"Lean\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/share\/1GXD3qyMBy\/?mibextid=wwXIfr\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-09T14:02:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-05T10:53:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" \/>\n<meta name=\"author\" content=\"L&#039;\u00e9quipe Lean\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"EAT (Exercise Activity Thermogenesis): komplett guide\" \/>\n<meta name=\"twitter:description\" content=\"EAT: definition, vetenskaplig m\u00e4tning, wearable-f\u00e4llor och hur Lean exakt ber\u00e4knar tr\u00e4ningskalorierna via MET-v\u00e4rdet f\u00f6r varje sport.\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L&#039;\u00e9quipe Lean\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/lean-app.com\/eat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/lean-app.com\/eat\/\"},\"author\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"headline\":\"EAT\",\"datePublished\":\"2025-07-09T14:02:07+00:00\",\"dateModified\":\"2026-09-05T10:53:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/lean-app.com\/eat\/\"},\"wordCount\":3885,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/lean-app.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/lean-app.com\/eat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\",\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/lean-app.com\/eat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/lean-app.com\/eat\/\",\"url\":\"https:\/\/lean-app.com\/eat\/\",\"name\":\"EAT (Exercise Activity Thermogenesis) : guide complet - 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