{"id":1520,"date":"2026-05-26T13:24:59","date_gmt":"2026-05-26T13:24:59","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-tdee\/"},"modified":"2026-09-01T07:18:01","modified_gmt":"2026-09-01T07:18:01","slug":"calculateur-tdee","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/calculateur-tdee\/","title":{"rendered":"Calculadora TDEE: la f\u00f3rmula m\u00e1s precisa (con grasa corporal real)"},"content":{"rendered":"<!DOCTYPE html>\n<html lang=\"fr\">\n<head>\n\t<meta charset=\"UTF-8\">\n\t<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n\t<title>Calculateur TDEE avanc\u00e9<\/title>\n\t<script src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js\"><\/script>\n\t<style>\n\t\t\/* --- Design Variables --- *\/\n\t\t:root {\n\t\t\t--primary-color: #005A9C;\n\t\t\t--secondary-color: #E3E3FD;\n\t\t\t--background-color: #F8F8F9;\n\t\t\t--text-color: #161616;\n\t\t\t--light-text-color: #6c757d;\n\t\t\t--border-color: #dee2e6;\n\t\t\t--white-color: #fff;\n\t\t\t--success-color: #1F883D;\n\t\t\t--danger-color: #D92D20;\n\t\t\t--shadow: 0 8px 25px rgba(0, 0, 0, 0.08);\n\t\t\t--border-radius: 12px;\n\t\t}\n\n\t\t\/* --- General Styles --- *\/\n\t\t* {\n\t\t\tbox-sizing: border-box;\n\t\t}\n\n\t\tbody {\n\t\t\tfont-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif;\n\t\t\tbackground-color: var(--background-color);\n\t\t\tcolor: var(--text-color);\n\t\t\tmargin: 0;\n\t\t\tpadding: 1rem;\n\t\t}\n\n\t\t\/* --- Main Container --- *\/\n\t\t.calculator-container {\n\t\t\tmax-width: 800px;\n\t\t\tmargin: auto;\n\t\t\tbackground-color: var(--white-color);\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tbox-shadow: var(--shadow);\n\t\t\toverflow: hidden;\n\t\t}\n\n\t\t\/* --- Header --- *\/\n\t\t.calculator-header {\n\t\t\tpadding: 2rem;\n\t\t\tbackground: linear-gradient(to right, #F2A672, #EB5E91, #7A8EA3, #57BEB3);\n\t\t\tcolor: var(--white-color);\n\t\t}\n\t\t.calculator-header h1 {\n\t\t\tmargin: 0;\n\t\t\tfont-size: 2em;\n\t\t\tfont-weight: 700;\n\t\t\tcolor: var(--white-color); \/* Ensures title is white *\/\n\t\t}\n\t\t.calculator-header p {\n\t\t\tmargin: 0.5rem 0 0;\n\t\t\topacity: 0.9;\n\t\t\tfont-size: 1.1em;\n\t\t}\n\n\t\t\/* --- Form & Sections --- *\/\n\t\t#tdee-form {\n\t\t\tpadding: 2rem;\n\t\t}\n\n\t\tfieldset {\n\t\t\tborder: 1px solid var(--border-color);\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tpadding: 1.5rem;\n\t\t\tmargin-bottom: 2rem;\n\t\t}\n\t\tlegend {\n\t\t\tfont-size: 1.25em;\n\t\t\tfont-weight: 700;\n\t\t\tcolor: var(--primary-color);\n\t\t\tpadding: 0 0.5rem;\n\t\t}\n\t\t\n\t\t.form-grid {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(220px, 1fr));\n\t\t\tgap: 1.5rem;\n\t\t}\n\n\t\t.input-group {\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t}\n\t\t.input-group label {\n\t\t\tfont-weight: 600;\n\t\t\tmargin-bottom: 0.5rem;\n\t\t}\n\t\t.input-group label .unit {\n\t\t\tfont-weight: 400;\n\t\t\tcolor: var(--light-text-color);\n\t\t}\n\t\t.input-group input, .input-group select {\n\t\t\twidth: 100%;\n\t\t\tpadding: 0.75rem;\n\t\t\tborder: 1px solid var(--border-color);\n\t\t\tborder-radius: 8px;\n\t\t\tfont-size: 1em;\n\t\t\tbox-sizing: border-box;\n\t\t\ttransition: border-color 0.2s, box-shadow 0.2s;\n\t\t}\n\t\t.input-group input:focus, .input-group select:focus {\n\t\t\toutline: none;\n\t\t\tborder-color: var(--primary-color);\n\t\t\tbox-shadow: 0 0 0 3px var(--secondary-color);\n\t\t}\n\n\t\t\/* --- CTA for Lean App --- *\/\n\t\t#cta-lean, .cta-tracking {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: auto 1fr auto;\n\t\t\talign-items: center;\n\t\t\tgap: 1.5rem;\n\t\t\tmargin-top: 1rem;\n\t\t\tbackground-color: #f8f9fa;\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t}\n\t\t\/* Images principales des deux CTA \u2013 m\u00eame logique que le \u201cmarquee-banner\u201d *\/\n#cta-lean .cta-col-left picture,\n#cta-lean .cta-col-left picture>img,\n#cta-lean .cta-col-left .promo-image-main,\n.cta-tracking .cta-col-left picture,\n.cta-tracking .cta-col-left picture>img,\n.cta-tracking .cta-col-left .promo-image-main{\n    max-width:300px;          \/* limite la largeur, comme dans l\u2019exemple *\/\n    max-height:200px;         \/* garde la hauteur max d\u00e9j\u00e0 pr\u00e9vue *\/\n    width:100%;               \/* occupe toute la colonne sans d\u00e9passer *\/\n    height:auto;\n    display:block;\n    border-radius:12px;\n}\n\n\t\t#cta-lean .cta-col-center, .cta-tracking .cta-col-center {\n\t\t\ttext-align: center;\n\t\t}\n\t\t#cta-lean .cta-col-center p, .cta-tracking .cta-col-center p {\n\t\t\tmargin: 0 0 1rem 0;\n\t\t\tfont-size: 1em;\n\t\t\tline-height: 1.4;\n\t\t}\n\t\t#cta-lean .cta-buttons, .cta-tracking .cta-buttons {\n\t\t\tdisplay: flex;\n\t\t\tgap: 0.75rem;\n\t\t\tjustify-content: center;\n\t\t\talign-items: center;\n\t\t}\n\t\t#cta-lean .cta-buttons img, .cta-tracking .cta-buttons img {\n\t\t\theight: 40px;\n\t\t}\n\t\t#cta-lean .cta-col-right, .cta-tracking .cta-col-right {\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\talign-items: center;\n\t\t\tgap: 0.5rem;\n\t\t}\n\t\t#cta-lean .cta-col-right .promo-logo-small, .cta-tracking .cta-col-right .promo-logo-small {\n\t\t\tmax-height: 80px;\n\t\t}\n\t\t#cta-lean .cta-col-right span, .cta-tracking .cta-col-right span {\n\t\t\tfont-weight: 600;\n\t\t\tfont-size: 1.1em;\n\t\t\tcolor: var(--primary-color);\n\t\t}\n\n\n\t\t\/* --- Intensity Slider --- *\/\n\t\t#intensity-group {\n\t\t\ttransition: opacity 0.3s ease;\n\t\t}\n\t\t#intensity-slider {\n\t\t\twidth: 100%;\n\t\t}\n\t\t#slider-value {\n\t\t\tfont-weight: 700;\n\t\t\tcolor: var(--primary-color);\n\t\t\tfont-size: 1.1em;\n\t\t}\n\n\t\t\/* --- Button & Error Message --- *\/\n\t\t.submit-btn {\n\t\t\twidth: 100%;\n\t\t\tpadding: 1rem;\n\t\t\tfont-size: 1.2em;\n\t\t\tfont-weight: 700;\n\t\t\tbackground: linear-gradient(to right, #F2A672, #EB5E91, #7A8EA3, #57BEB3);\n\t\t\tcolor: var(--white-color);\n\t\t\tborder: none;\n\t\t\tborder-radius: 8px;\n\t\t\tcursor: pointer;\n\t\t\ttransition: filter 0.2s, transform 0.1s;\n\t\t}\n\t\t.submit-btn:hover {\n\t\t\tfilter: brightness(1.1);\n\t\t}\n\t\t\n\t\t#error-message {\n\t\t\tcolor: var(--danger-color);\n\t\t\ttext-align: center;\n\t\t\tmargin-top: 1rem;\n\t\t\tdisplay: none;\n\t\t\tfont-weight: 500;\n\t\t}\n\t\t\n\t\t\/* --- Results Section --- *\/\n\t\t#results {\n\t\t\tdisplay: none;\n\t\t\tpadding: 1.5rem;\n\t\t\tbackground-color: var(--background-color);\n\t\t}\n\t\t.results-summary {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(200px, 1fr));\n\t\t\tgap: 1.5rem;\n\t\t\tmargin-bottom: 2rem;\n\t\t}\n\t\t.result-card {\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\ttext-align: center;\n\t\t\tbackground-color: var(--white-color);\n\t\t}\n\t\t.result-card h3 {\n\t\t\tmargin: 0 0 0.5rem;\n\t\t\tfont-size: 1rem;\n\t\t\tfont-weight: 600;\n\t\t\ttext-transform: uppercase;\n\t\t\tletter-spacing: 0.5px;\n\t\t\tcolor: var(--light-text-color);\n\t\t}\n\t\t.result-card .value {\n\t\t\tfont-size: 2.2em;\n\t\t\tfont-weight: 700;\n\t\t}\n\t\t.result-card .unit {\n\t\t\tfont-size: 1rem;\n\t\t\topacity: 0.8;\n\t\t}\n\t\t#maintenance-card { background-color: #e3f2fd; color: #0d47a1; }\n\t\t#goal-card.deficit { background-color: var(--secondary-color); color: var(--primary-color); }\n\t\t#goal-card.maintenance { background-color: #e8f5e9; color: var(--success-color); }\n\t\t#goal-card.surplus { background-color: #ffebee; color: var(--danger-color); }\n\t\t\n\t\t#chart-container {\n\t\t\tmargin-top: 2rem;\n\t\t}\n\t\t\n\t\t#breakdown-section, #macros-section, #body-stats-section, .cta-secondary, #tracking-tools-section, #seo-article-section {\n\t\t\tmargin-top: 3rem;\n\t\t\tpadding-top: 3rem;\n\t\t\tborder-top: 1px solid var(--border-color);\n\t\t}\n\n\t\t#breakdown-section {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\n\t\t\tgap: 2rem;\n\t\t\talign-items: center;\n\t\t}\n\t\t#breakdown-text ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 0;\n\t\t\tmargin: 0;\n\t\t}\n\t\t#breakdown-text li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\tfont-size: 1.1em;\n\t\t\tpadding: 0.75rem;\n\t\t\tborder-radius: 8px;\n\t\t}\n\t\t#breakdown-text li:nth-child(odd) {\n\t\t\tbackground-color: var(--white-color);\n\t\t}\n\t\t#breakdown-text li span:last-child {\n\t\t\tfont-weight: 700;\n\t\t}\n\n\t\t\/* --- Second CTA --- *\/\n\t\t.cta-secondary {\n\t\t\tpadding: 2rem;\n\t\t\ttext-align: center;\n\t\t\tbackground-color: var(--white-color);\n\t\t\tborder-radius: var(--border-radius);\n\t\t}\n\t\t.cta-secondary h3 {\n\t\t\tmargin: 0 auto 1.5rem auto;\n\t\t\tmax-width: 500px;\n\t\t\tfont-size: 1.2em;\n\t\t\tline-height: 1.5;\n\t\t\tcolor: var(--text-color);\n\t\t\tfont-weight: 600;\n\t\t}\n\t\t.cta-secondary .cta-buttons {\n\t\t\tjustify-content: center;\n\t\t\tmargin-bottom: 1.5rem;\n\t\t\tdisplay: flex;\n\t\t\tgap: 0.75rem;\n\t\t\talign-items: center;\n\t\t}\n\t\t.cta-secondary .cta-buttons img {\n\t\t\theight: 40px;\n\t\t}\n\t\t.cta-secondary .cta-secondary-image {\n\t\t\tmax-width: 100%;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tmargin-top: 1rem;\n\t\t}\n\n\t\t\/* --- Macros Section --- *\/\n\t\t#macros-section {\n\t\t\ttext-align: center;\n\t\t}\n\t\t#macros-section h2 {\n\t\t\tmargin: 0 0 0.5rem 0;\n\t\t\tfont-size: 1.5em;\n\t\t}\n\t\t.macros-subtitle {\n\t\t\tmargin: 0 0 2rem 0;\n\t\t\tcolor: var(--light-text-color);\n\t\t}\n\t\t.macros-grid {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(220px, 1fr));\n\t\t\tgap: 1.5rem;\n\t\t}\n\t\t.macro-card {\n\t\t\tbackground-color: var(--white-color);\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\ttext-align: left;\n\t\t\tborder: 1px solid var(--border-color);\n\t\t}\n\t\t.macro-card h3 {\n\t\t\ttext-align: center;\n\t\t\tmargin: 0 0 0.5rem 0;\n\t\t\tcolor: var(--primary-color);\n\t\t}\n\t\t.macro-card canvas {\n\t\t\tmax-height: 140px;\n\t\t\tmargin: 0.5rem auto 1rem auto;\n\t\t}\n\t\t.macro-card .macro-ratio {\n\t\t\ttext-align: center;\n\t\t\tfont-size: 0.85em;\n\t\t\tcolor: var(--light-text-color);\n\t\t\tmargin-bottom: 1.5rem;\n\t\t}\n\t\t.macro-card ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 0;\n\t\t\tmargin: 0;\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\tgap: 0.75rem;\n\t\t}\n\t\t.macro-card li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\tfont-size: 1.1em;\n\t\t}\n\t\t.macro-card li span:last-child {\n\t\t\tfont-weight: 700;\n\t\t}\n\n\t\t\/* --- Body Stats Section --- *\/\n\t\t#body-stats-section {\n\t\t\ttext-align: center;\n\t\t}\n\t\t #body-stats-section h2 {\n\t\t\tmargin: 0 0 2rem 0;\n\t\t\tfont-size: 1.5em;\n\t\t}\n\t\t.body-stats-container {\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\tgap: 1.5rem;\n\t\t}\n\t\t.stat-card {\n\t\t\tbackground: var(--white-color);\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t}\n\t\t.stat-card h3 {\n\t\t\ttext-align: center;\n\t\t\tmargin: 0 0 0.5rem 0;\n\t\t\tfont-size: 1.2em;\n\t\t}\n\t\t.stat-card .main-value {\n\t\t\tfont-size: 2.2em;\n\t\t\tfont-weight: 700;\n\t\t\tmargin-bottom: 0.25rem;\n\t\t}\n\t\t.stat-card .sub-value {\n\t\t\tcolor: var(--light-text-color);\n\t\t\tmargin-bottom: 1rem;\n\t\t}\n\t\t.stat-card .stat-explanation {\n\t\t\tfont-size: 0.9em;\n\t\t\tcolor: var(--light-text-color);\n\t\t\tmax-width: 600px;\n\t\t\tmargin: 0 auto 1.5rem auto;\n\t\t\tline-height: 1.5;\n\t\t}\n\t\t.stat-card ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 1rem;\n\t\t\tmargin: 0;\n\t\t\tfont-size: 0.9em;\n\t\t\tbackground-color: var(--background-color);\n\t\t\tborder-radius: 8px;\n\t\t}\n\t\t.stat-card ul li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\tpadding: 0.5rem 0;\n\t\t\tborder-bottom: 1px solid #e0e0e0;\n\t\t}\n\t\t  .stat-card ul li:last-child {\n\t\t\tborder-bottom: none;\n\t\t}\n\t\t\/* New colors for stats *\/\n\t\t#ideal-weight-card { background-color: #e6f4ff; border: 1px solid #b3d9ff; }\n\t\t#ideal-weight-card .main-value { color: #005a9c; }\n\t\t#bmi-card { background-color: #fffbe6; border: 1px solid #ffe580; }\n\t\t#bmi-card .main-value { color: #d46b08; }\n\t\t#mmp-card { background-color: #f6f2ff; border: 1px solid #d9b3ff; }\n\t\t#mmp-card .main-value { color: #531dab; }\n\n\t\t\/* --- Calorie Tracking Tools Section --- *\/\n\t\t#tracking-tools-section {\n\t\t\ttext-align: center;\n\t\t}\n\t\t#tracking-tools-section h2 {\n\t\t\tmargin: 0 0 2rem 0;\n\t\t\tfont-size: 1.5em;\n\t\t}\n\t\t.tracking-method {\n\t\t\tmargin-bottom: 2.5rem;\n\t\t}\n\t\t.tracking-method h3 {\n\t\t\ttext-align: left;\n\t\t\tmargin: 0 0 1.5rem 0;\n\t\t\tfont-size: 1.2em;\n\t\t\tcolor: var(--primary-color);\n\t\t}\n\t\t.tracking-method-content {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: 1fr 2fr;\n\t\t\tgap: 1.5rem;\n\t\t\talign-items: center;\n\t\t\tbackground-color: var(--white-color);\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tborder: 1px solid var(--border-color);\n\t\t}\n\t\t.tracking-qualities ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 0;\n\t\t\tmargin: 0;\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\tgap: 0.75rem;\n\t\t\ttext-align: left;\n\t\t}\n\t\t.tracking-qualities li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\talign-items: center;\n\t\t}\n\t\t.rating {\n\t\t\tfont-size: 0.8em;\n\t\t\tfont-weight: 600;\n\t\t\tpadding: 0.25rem 0.6rem;\n\t\t\tborder-radius: 12px;\n\t\t\ttext-transform: capitalize;\n\t\t}\n\t\t.rating-medium { background-color: #fffbe6; color: #d46b08; border: 1px solid #ffe580; }\n\t\t.rating-good { background-color: #f6ffed; color: #389e0d; border: 1px solid #b7eb8f; }\n\t\t.rating-very-good { background-color: #e6f7ff; color: #005a9c; border: 1px solid #91d5ff; }\n\n\t\t.tracking-images {\n\t\t\tdisplay: flex;\n\t\t\tgap: 1rem;\n\t\t\tjustify-content: center;\n\t\t\tflex-wrap: wrap;\n\t\t}\n\t\t.tracking-images img {\n\t\t\tmax-width: 100%;\n\t\t\theight: auto;\n\t\t\tmax-height: 250px; \/* Control image size *\/\n\t\t\tborder-radius: 8px;\n\t\t\tbox-shadow: 0 4px 10px rgba(0,0,0,0.1);\n\t\t}\n\n\t\t\/* --- SEO Article Section --- *\/\n\t\t#seo-article-section {\n\t\t\ttext-align: left;\n\t\t\tline-height: 1.7;\n\t\t\tpadding: 1.5rem;\n\t\t}\n\t\t#seo-article-section h2, #seo-article-section h3 {\n\t\t\ttext-align: center;\n\t\t\tmargin-top: 2rem;\n\t\t\tmargin-bottom: 1rem;\n\t\t}\n\t\t#seo-article-section p {\n\t\t\tmargin-bottom: 1rem;\n\t\t}\n\t\t#seo-article-section ul {\n\t\t\tmargin-bottom: 1rem;\n\t\t\tpadding-left: 20px;\n\t\t}\n\n\t\t\/* --- RESPONSIVE STYLES --- *\/\n\t\t@media (max-width: 768px) {\n\t\t\tbody {\n\t\t\t\tpadding: 0.5rem;\n\t\t\t\tfont-size: 15px; \/* Adjust base font size for mobile *\/\n\t\t\t}\n\t\t\t.calculator-container {\n\t\t\t\tborder-radius: 0;\n\t\t\t}\n\t\t\t.calculator-header, #tdee-form, #results, #seo-article-section {\n\t\t\t\tpadding: 1.2rem;\n\t\t\t}\n\t\t\t.calculator-header h1 {\n\t\t\t\tfont-size: 1.7em;\n\t\t\t}\n\t\t\t.calculator-header p {\n\t\t\t\tfont-size: 1em;\n\t\t\t}\n\t\t\t\n\t\t\tlegend {\n\t\t\t\tfont-size: 1.15em;\n\t\t\t}\n\t\t\tfieldset {\n\t\t\t\tpadding: 1rem;\n\t\t\t\tmargin-bottom: 1.5rem;\n\t\t\t}\n\t\t\t.form-grid, .results-summary, .macros-grid {\n\t\t\t\tgap: 1rem;\n\t\t\t}\n\n\t\t\t#cta-lean, .cta-tracking {\n\t\t\t\tgrid-template-columns: 1fr;\n\t\t\t\tgap: 1rem;\n\t\t\t\ttext-align: center;\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-left, .cta-tracking .cta-col-left {\n\t\t\t\torder: 2;\n\t\t\t\tmargin: 0 auto;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-center, .cta-tracking .cta-col-center {\n\t\t\t\torder: 1;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-right, .cta-tracking .cta-col-right {\n\t\t\t\torder: 3;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-left .promo-image-main, .cta-tracking .cta-col-left .promo-image-main {\n\t\t\t\tmax-height: 160px;\n\t\t\t}\n\t\t\t#cta-lean .cta-buttons img, .cta-tracking .cta-buttons img, .cta-secondary .cta-buttons img {\n\t\t\t\theight: 38px;\n\t\t\t}\n\t\t\t\n\t\t\t.result-card {\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.result-card h3 {\n\t\t\t\tfont-size: 0.85rem;\n\t\t\t}\n\t\t\t.result-card .value {\n\t\t\t\tfont-size: 1.9em;\n\t\t\t}\n\t\t\t.result-card .unit {\n\t\t\t\tfont-size: 0.9rem;\n\t\t\t}\n\t\t\t\n\t\t\t\/* Hides the projection chart on mobile *\/\n\t\t\t#chart-container {\n\t\t\t\tdisplay: none;\n\t\t\t}\n\n\t\t\t#breakdown-section, #macros-section, #body-stats-section, .cta-secondary, #tracking-tools-section {\n\t\t\t\tmargin-top: 2rem;\n\t\t\t\tpadding-top: 2rem;\n\t\t\t}\n\t\t\t\n\t\t\t.cta-secondary h3 {\n\t\t\t\tfont-size: 1.1em;\n\t\t\t}\n\t\t\t.cta-secondary .cta-secondary-image {\n\t\t\t\tmax-width: 90%;\n\t\t\t}\n\t\t\t\n\t\t\t.macro-card {\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.macro-card li {\n\t\t\t\tfont-size: 1em;\n\t\t\t}\n\t\t\t.macro-card canvas {\n\t\t\t\tmax-height: 120px;\n\t\t\t}\n\n\t\t\t.stat-card {\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.stat-card .main-value {\n\t\t\t\tfont-size: 1.9em;\n\t\t\t}\n\t\t\t.stat-card .stat-explanation, .stat-card ul {\n\t\t\t\tfont-size: 0.85em;\n\t\t\t}\n\t\t\t\n\t\t\t.tracking-method-content {\n\t\t\t\tgrid-template-columns: 1fr;\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.tracking-qualities {\n\t\t\t\tmargin-bottom: 1.5rem;\n\t\t\t}\n\t\t\t.tracking-images img {\n\t\t\t\tmax-height: 180px; \/* Reduced image height *\/\n\t\t\t}\n\t\t\t .cta-buttons {\n\t\t\t\tflex-direction: column;\n\t\t\t}\n\t\t}\n\/* \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\n   HARD FIX IMAGIFY \u2013 contraint vraiment <picture> + <img>\n   (\u00e9crase les styles inline que le plugin injecte)\n\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\n.calculator-container picture,\n.calculator-container picture > img,\n#cta-lean .cta-col-left picture,\n#cta-lean .cta-col-left picture > img,\n#cta-lean .cta-col-left .promo-image-main,\n.cta-tracking .cta-col-left picture,\n.cta-tracking .cta-col-left picture > img,\n.cta-tracking .cta-col-left .promo-image-main,\n\/* \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\n   Correctifs : tracking, logo Lean, image CTA secondaire\n\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\n.tracking-images picture,\n.tracking-images picture > img,\n.tracking-images img {\n    width: auto !important;\n    max-width: 100% !important;\n    max-height: 250px !important; \/* revient \u00e0 la hauteur d\u2019origine *\/\n    object-fit: cover !important; \/* \u00e9vite le \u00ab boxing \u00bb disgracieux *\/\n}\n\n\/* \u2500\u2500\u2500 Centrage horizontal de l\u2019image CTA secondaire \u2500\u2500\u2500 *\/\n.cta-secondary .cta-secondary-image,\n.cta-secondary picture,\n.cta-secondary picture img{\n    display:block !important;     \/* force le comportement bloc *\/\n    margin:1rem auto 0 !important;\/* centre horizontalement *\/\n    width:auto !important;        \/* respecte le ratio *\/\n    max-width:90% !important;     \/* limite la largeur *\/\n    object-fit:contain !important;\n}\n\n\n\/* \u2500\u2500\u2500 Fix logo Lean (compatible <picture> ou <img> apr\u00e8s Imagify) \u2500\u2500\u2500 *\/\n.promo-logo-small,\n.promo-logo-small img{\n    height:80px !important;\n    max-height:80px !important;\n    width:auto !important;\n    max-width:none !important;\n    object-fit:contain !important;\n}\n\n\n\t<\/style>\n<\/head>\n<body>\n\n\t<div class=\"calculator-container\">\n\t\t<header class=\"calculator-header\">\n\t\t\t<h1>Calculadora TDEE<\/h1>\n\t\t\t<p>Define tu objetivo y visualiza tu progreso.<\/p>\n\t\t<\/header>\n\n\t\t<form id=\"tdee-form\" action=\"\">\n\t\t\t<fieldset>\n\t\t\t\t<legend>\u2699\ufe0f Unidades<\/legend>\n\t\t\t\t <div class=\"input-group\">\n\t\t\t\t\t<select id=\"units\">\n\t\t\t\t\t\t<option value=\"metric\" selected>M\u00e9trico (kg, cm)<\/option>\n\t\t\t\t\t\t<option value=\"imperial\">Imperial (lbs, in)<\/option>\n\t\t\t\t\t<\/select>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<fieldset>\n\t\t\t\t<legend>\ud83d\udc64 Tus datos<\/legend>\n\t\t\t\t<div class=\"form-grid\">\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"gender\">Sexo<\/label>\n\t\t\t\t\t\t<select id=\"gender\">\n\t\t\t\t\t\t\t<option value=\"male\">Hombre<\/option>\n\t\t\t\t\t\t\t<option value=\"female\">Mujer<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"age\">Edad<\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"age\" placeholder=\"30\" required autocomplete=\"off\" min=\"15\" max=\"110\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"weight\">Peso <span class=\"unit\">(kg)<\/span><\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"weight\" step=\"0.1\" placeholder=\"70\" required autocomplete=\"off\" min=\"25\" max=\"500\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t <div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"height\">Altura <span class=\"unit\">(cm)<\/span><\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"height\" placeholder=\"175\" required autocomplete=\"off\" max=\"250\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\" style=\"grid-column: 1 \/ -1;\">\n\t\t\t\t\t\t<label for=\"bodyfat\">Grasa corporal <span class=\"unit\">(%)<\/span><\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"bodyfat\" step=\"0.1\" placeholder=\"15\" required autocomplete=\"off\" min=\"1\" max=\"80\">\n\t\t\t\t\t\t  <div id=\"cta-lean\">\n\t\t\t\t\t\t\t  <div class=\"cta-col-left\">\n\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/ai-bodyscan-result-bodyfat-lean-app.png\" alt=\"BodyScan IA Lean App\" class=\"promo-image-main\">\n\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t  <div class=\"cta-col-center\">\n\t\t\t\t\t\t\t\t  <p>\u00bfQuieres medir tu grasa corporal con precisi\u00f3n? <br>Descarga <strong>Lean<\/strong> y usa el BodyScan IA.<\/p>\n\t\t\t\t\t\t\t\t  <div class=\"cta-buttons\">\n\t\t\t\t\t\t\t\t\t  <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/developer.apple.com\/assets\/elements\/badges\/download-on-the-app-store.svg\" alt=\"Download on the App Store\">\n\t\t\t\t\t\t\t\t\t  <\/a>\n\t\t\t\t\t\t\t\t\t  <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/7\/78\/Google_Play_Store_badge_EN.svg\" alt=\"Get it on Google Play\">\n\t\t\t\t\t\t\t\t\t  <\/a>\n\t\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t  <div class=\"cta-col-right\">\n\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/lean-app-logo-calorie-tdee-tracker.png\" alt=\"Logo Lean App\" class=\"promo-logo-small\">\n\t\t\t\t\t\t\t\t  <span>Lean<\/span>\n\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<fieldset>\n\t\t\t\t<legend>\ud83c\udfc3 Tu actividad<\/legend>\n\t\t\t\t<div class=\"form-grid\">\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"steps\">Pasos por d\u00eda<\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"steps\" placeholder=\"8000\" required>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"activityType\">Tipo de deporte<\/label>\n\t\t\t\t\t\t<select id=\"activityType\">\n\t\t\t\t\t\t\t<option value=\"none\" selected>Ninguno<\/option>\n\t\t\t\t\t\t\t<option value=\"cardio\">Cardio (caminar, correr&#8230;)<\/option>\n\t\t\t\t\t\t\t<option value=\"strength\">Musculaci\u00f3n<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\" id=\"activity-details\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<fieldset>\n\t\t\t\t<legend>\ud83c\udfaf Tu objetivo<\/legend>\n\t\t\t\t<div class=\"form-grid\">\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"goal\">Quiero&#8230;<\/label>\n\t\t\t\t\t\t<select id=\"goal\">\n\t\t\t\t\t\t\t<option value=\"deficit\">Perder peso<\/option>\n\t\t\t\t\t\t\t<option value=\"maintenance\" selected>Mantener mi peso<\/option>\n\t\t\t\t\t\t\t<option value=\"surplus\">Ganar peso<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\" id=\"intensity-group\">\n\t\t\t\t\t\t<label for=\"intensity-slider\">Intensidad (<span id=\"slider-value\">-500 kcal<\/span>)<\/label>\n\t\t\t\t\t\t<input type=\"range\" id=\"intensity-slider\" min=\"-1000\" max=\"1000\" step=\"50\" value=\"-500\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<button type=\"submit\" class=\"submit-btn\">Calcular y proyectar<\/button>\n\t\t\t<p id=\"error-message\"><\/p>\n\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"es\"\/><\/form>\n\n\t\t<section id=\"results\">\n\t\t\t<div class=\"results-summary\">\n\t\t\t\t<div class=\"result-card\" id=\"maintenance-card\">\n\t\t\t\t\t<h3>Calor\u00edas de mantenimiento (TDEE)<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"tdee-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kcal\/d\u00eda<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"result-card\" id=\"goal-card\">\n\t\t\t\t\t<h3>Tu objetivo cal\u00f3rico<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"goal-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kcal\/d\u00eda<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"chart-container\">\n\t\t\t\t<h3>Proyecci\u00f3n del peso a 90 d\u00edas<\/h3>\n\t\t\t\t<canvas id=\"weight-chart\"><\/canvas>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<div id=\"projection-summary\" class=\"results-summary\">\n\t\t\t\t <div class=\"result-card\">\n\t\t\t\t\t<h3>En 30 d\u00edas<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"p-30-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kg<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"result-card\">\n\t\t\t\t\t<h3>En 60 d\u00edas<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"p-60-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kg<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"result-card\">\n\t\t\t\t\t<h3>En 90 d\u00edas<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"p-90-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kg<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"breakdown-section\">\n\t\t\t\t <div id=\"breakdown-chart-container\">\n\t\t\t\t\t<h3>Desglose del mantenimiento<\/h3>\n\t\t\t\t\t<canvas id=\"breakdown-chart\"><\/canvas>\n\t\t\t\t<\/div>\n\t\t\t\t<div id=\"breakdown-text\">\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"cta-secondary\">\n\t\t\t\t<h3>Descarga Lean para seguir tu TDEE a diario y trackear tus calor\u00edas con eficacia.<\/h3>\n\t\t\t\t<div class=\"cta-buttons\">\n\t\t\t\t\t <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/developer.apple.com\/assets\/elements\/badges\/download-on-the-app-store.svg\" alt=\"Download on the App Store\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/7\/78\/Google_Play_Store_badge_EN.svg\" alt=\"Get it on Google Play\">\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/lean-app-calorie-expenditure-analysis-features-1.png\" alt=\"Fonctionnalit\u00e9s Lean App\" class=\"cta-secondary-image\">\n\t\t\t<\/div>\n\n\t\t\t<section id=\"macros-section\">\n\t\t\t\t<h2>Reparto de macronutrientes<\/h2>\n\t\t\t\t<p class=\"macros-subtitle\">Basado en tu objetivo cal\u00f3rico<\/p>\n\t\t\t\t<div class=\"macros-grid\">\n\t\t\t\t\t<div class=\"macro-card\">\n\t\t\t\t\t\t<h3>Low carb<\/h3>\n\t\t\t\t\t\t<canvas id=\"lc-chart\"><\/canvas>\n\t\t\t\t\t\t<p class=\"macro-ratio\">40% P \/ 40% G \/ 20% C<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>Prote\u00ednas<\/span> <span id=\"lc-protein\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Grasas<\/span> <span id=\"lc-fat\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Carbohidratos<\/span> <span id=\"lc-carbs\">0 g<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"macro-card\">\n\t\t\t\t\t\t<h3>Carbohidratos moderados<\/h3>\n\t\t\t\t\t\t<canvas id=\"mc-chart\"><\/canvas>\n\t\t\t\t\t\t<p class=\"macro-ratio\">30% P \/ 35% G \/ 35% C<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>Prote\u00ednas<\/span> <span id=\"mc-protein\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Grasas<\/span> <span id=\"mc-fat\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Carbohidratos<\/span> <span id=\"mc-carbs\">0 g<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"macro-card\">\n\t\t\t\t\t\t<h3>High Carb<\/h3>\n\t\t\t\t\t\t<canvas id=\"hc-chart\"><\/canvas>\n\t\t\t\t\t\t<p class=\"macro-ratio\">30% P \/ 20% G \/ 50% C<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>Prote\u00ednas<\/span> <span id=\"hc-protein\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Grasas<\/span> <span id=\"hc-fat\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Carbohidratos<\/span> <span id=\"hc-carbs\">0 g<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/section>\n\t\t\t\n\t\t\t<section id=\"body-stats-section\">\n\t\t\t\t<h2>Estad\u00edsticas corporales<\/h2>\n\t\t\t\t<div class=\"body-stats-container\">\n\t\t\t\t\t<div class=\"stat-card\" id=\"ideal-weight-card\">\n\t\t\t\t\t\t<h3>Peso ideal<\/h3>\n\t\t\t\t\t\t<p class=\"stat-explanation\">Seg\u00fan las f\u00f3rmulas de referencia, este es el rango de peso saludable para tu altura. Es una referencia general que no tiene en cuenta tu composici\u00f3n corporal individual.<\/p>\n\t\t\t\t\t\t<p class=\"main-value\" id=\"ideal-weight-value\">0 kg<\/p>\n\t\t\t\t\t\t<p class=\"sub-value\">Rango de peso saludable<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"stat-card\" id=\"bmi-card\">\n\t\t\t\t\t\t<h3>\u00cdndice IMC<\/h3>\n\t\t\t\t\t\t<p class=\"stat-explanation\">El \u00cdndice de Masa Corporal (IMC) es un indicador simple del peso en relaci\u00f3n con la altura. No distingue la grasa del m\u00fasculo, as\u00ed que puede ser menos relevante para perfiles deportivos.<\/p>\n\t\t\t\t\t\t<p class=\"main-value\" id=\"bmi-value\">0.0<\/p>\n\t\t\t\t\t\t<p class=\"sub-value\" id=\"bmi-category\">N\/A<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>&lt; 18.5<\/span> <span>Bajo peso<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>18.5 &#8211; 24.9<\/span> <span>Normal<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>25.0 &#8211; 29.9<\/span> <span>Sobrepeso<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>&gt; 30.0<\/span> <span>Obesidad<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"stat-card\" id=\"mmp-card\">\n\t\t\t\t\t\t<h3>Potencial muscular<\/h3>\n\t\t\t\t\t\t<p class=\"stat-explanation\">Esta estimaci\u00f3n da tu masa magra m\u00e1xima natural seg\u00fan tu altura. Los valores de abajo muestran el peso total que tendr\u00edas en ese pico de musculatura para distintos niveles de grasa corporal.<\/p>\n\t\t\t\t\t\t<p class=\"main-value\" id=\"mmp-value\">0 kg<\/p>\n\t\t\t\t\t\t<p class=\"sub-value\">Masa magra m\u00e1xima<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/section>\n\t\t\t\n\t\t\t<section id=\"tracking-tools-section\">\n\t\t\t\t<h2>Herramientas de seguimiento de calor\u00edas<\/h2>\n\t\t\t\t<div class=\"tracking-method\">\n\t\t\t\t\t<h3>1. Base de datos de alimentos<\/h3>\n\t\t\t\t\t<div class=\"tracking-method-content\">\n\t\t\t\t\t\t<div class=\"tracking-qualities\">\n\t\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><span>Facilidad de uso<\/span><span class=\"rating rating-medium\">Media<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Disponibilidad<\/span><span class=\"rating rating-good\">Buena<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Precisi\u00f3n<\/span><span class=\"rating rating-very-good\">Muy buena<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"tracking-images\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/searching-food-database-banana-lean-app.jpg\" alt=\"Recherche dans la base alimentaire\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/nutritional-details-banana-lean-app.jpg\" alt=\"Ajout d'un aliment depuis la base\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"tracking-method\">\n\t\t\t\t\t<h3>2. Escaneo de c\u00f3digo de barras<\/h3>\n\t\t\t\t\t <div class=\"tracking-method-content\">\n\t\t\t\t\t\t<div class=\"tracking-qualities\">\n\t\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><span>Facilidad de uso<\/span><span class=\"rating rating-good\">Buena<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Disponibilidad<\/span><span class=\"rating rating-medium\">Media<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Precisi\u00f3n<\/span><span class=\"rating rating-very-good\">Muy buena<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"tracking-images\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/barcode-scanner-lindt-chocolate-lean-app.jpg\" alt=\"Interface du scanner de code-barres\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/scanning-barcode-nutritional-information-lean-app.jpg\" alt=\"Produit trouv\u00e9 via code-barres\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/barcode-scan-result-lindt-chocolate-lean-app.jpg\" alt=\"Infos nutritionnelles via code-barres\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"tracking-method\">\n\t\t\t\t\t<h3>3. Escaneo IA de comidas<\/h3>\n\t\t\t\t\t  <div class=\"tracking-method-content\">\n\t\t\t\t\t\t<div class=\"tracking-qualities\">\n\t\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><span>Facilidad de uso<\/span><span class=\"rating rating-very-good\">Muy buena<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Disponibilidad<\/span><span class=\"rating rating-very-good\">Muy buena<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Precisi\u00f3n<\/span><span class=\"rating rating-medium\">Media<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"tracking-images\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/ai-scan-tiramisu-dessert-lean-app.jpg\" alt=\"Scan IA de repas en action\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/ai-scan-result-tiramisu-dessert-lean-app.jpg\" alt=\"L'IA identifie les aliments du plat\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/ai-scan-result-tiramisu-dessert-lean-app-1.jpg\" alt=\"L'IA fournit les donn\u00e9es nutritionnelles du plat scann\u00e9\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t  <div class=\"cta-tracking\">\n\t\t\t\t\t  <div class=\"cta-col-left\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/calorie-goal-strategy-lean-app.png\" alt=\"Suivi Lean App\" class=\"promo-image-main\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"cta-col-center\">\n\t\t\t\t\t\t<p>\u00bfLa mejor herramienta para trackear tus calor\u00edas? <br>Descarga <strong>Lean<\/strong> y combina estos tres m\u00e9todos seg\u00fan la situaci\u00f3n.<\/p>\n\t\t\t\t\t\t<div class=\"cta-buttons\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/developer.apple.com\/assets\/elements\/badges\/download-on-the-app-store.svg\" alt=\"Download on the App Store\">\n\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/7\/78\/Google_Play_Store_badge_EN.svg\" alt=\"Get it on Google Play\">\n\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"cta-col-right\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/lean-app-logo-calorie-tdee-tracker.png\" alt=\"Lean App Logo\" class=\"promo-logo-small\">\n\t\t\t\t\t\t<span>Lean<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/section>\n\t<\/div>\n\n\t<section id=\"seo-article-section\" class=\"calculator-container\">\n\t\t<h2>Entender tu TDEE: la gu\u00eda completa<\/h2>\n\t\t<p>El mundo de la nutrici\u00f3n y el fitness parece complejo, pero entender tu Gasto Energ\u00e9tico Total Diario (TDEE) sigue siendo el primer paso esencial. Una <strong>calculadora TDEE<\/strong> es una herramienta potente que desmitifica el proceso: da un punto de partida claro, validado cient\u00edficamente, para cualquier objetivo de gesti\u00f3n del peso. Esta gu\u00eda te explica todo lo que hay que saber sobre el TDEE y c\u00f3mo usar esta calculadora con eficacia.<\/p>\n\n\t\t<h3>\u00bfQu\u00e9 es el TDEE?<\/h3>\n\t\t<p>TDEE significa Total Daily Energy Expenditure, es decir, tu gasto energ\u00e9tico total diario. Es el n\u00famero total de calor\u00edas que tu cuerpo quema en 24 horas. No solo el deporte: es una medida global que incluye todas las funciones del cuerpo, desde respirar hasta caminar, pasando por pensar y las sesiones de entrenamiento. Conocer tu TDEE es saber exactamente cu\u00e1ntas calor\u00edas necesita tu cuerpo para mantener su peso actual. Esta cifra es la base sobre la que se construye todo plan diet\u00e9tico eficaz.<\/p>\n\n\t\t<h3>Los cuatro componentes de tu TDEE<\/h3>\n\t\t<p>Tu TDEE no es una cifra \u00fanica: es la suma de cuatro componentes clave.<\/p>\n\t\t<ul>\n\t\t\t<li><strong>Metabolismo basal (BMR):<\/strong> es la energ\u00eda que tu cuerpo usa en reposo completo para asegurar sus funciones vitales (respiraci\u00f3n, circulaci\u00f3n sangu\u00ednea, regulaci\u00f3n t\u00e9rmica). Es la mayor parte de tu TDEE. Esta herramienta usa la f\u00f3rmula Katch-McArdle, que pide tu porcentaje de grasa corporal, lo que la convierte en una <strong>calculadora de BMR<\/strong> m\u00e1s precisa que las basadas solo en el peso y la altura.<\/li>\n\t\t\t<li><strong>NEAT (Non-Exercise Activity Thermogenesis):<\/strong> son todas las calor\u00edas quemadas por actividades fuera del deporte, como caminar hasta tu coche, teclear, moverte o hacer la limpieza. Los pasos diarios son una excelente forma de medir y aumentar tu NEAT.<\/li>\n\t\t\t<li><strong>EAT (Exercise Activity Thermogenesis):<\/strong> es la energ\u00eda gastada durante las actividades f\u00edsicas planificadas como correr, la musculaci\u00f3n o los deportes.<\/li>\n\t\t\t<li><strong>TEF (Thermic Effect of Food):<\/strong> tu cuerpo gasta energ\u00eda para digerir, absorber y metabolizar los alimentos. Representa alrededor del 10 % de tu ingesta cal\u00f3rica diaria.<\/li>\n\t\t<\/ul>\n\n\t\t<h3>C\u00f3mo usar una calculadora TDEE para perder peso<\/h3>\n\t\t<p>Para perder peso, debes estar en d\u00e9ficit cal\u00f3rico. Eso significa consumir menos calor\u00edas que tu TDEE. Una <strong>calculadora de d\u00e9ficit cal\u00f3rico<\/strong> es esencialmente una calculadora TDEE usada con ese fin preciso. Una vez que conoces tu TDEE de mantenimiento, puedes crear un d\u00e9ficit sostenible. Por ejemplo, un d\u00e9ficit de 500 calor\u00edas al d\u00eda produce t\u00edpicamente una p\u00e9rdida de unos 0,45 kg (1 lb) por semana. Nuestra <strong>calculadora TDEE para perder peso<\/strong> te permite configurar ese d\u00e9ficit con precisi\u00f3n y proyectar tu progreso en el tiempo.<\/p>\n\n\t\t<h3>BMR vs TDEE: \u00bfcu\u00e1l es la diferencia?<\/h3>\n\t\t<p>BMR y TDEE se confunden a menudo. M\u00edralo as\u00ed: tu BMR es el coste energ\u00e9tico de tu cuerpo en reposo, mientras que tu TDEE es el coste total que incluye todas tus actividades diarias. Nunca deber\u00edas comer por debajo de tu BMR, porque puede da\u00f1ar tu metabolismo y tu salud. El TDEE es la cifra operativa para planificar tu dieta.<\/p>\n\n\t\t<h3>Calcular tus macros a partir de tu TDEE<\/h3>\n\t\t<p>Una vez que tienes tu ingesta cal\u00f3rica objetivo desde la calculadora TDEE, el siguiente paso es determinar tu reparto de macronutrientes (prote\u00ednas, grasas, carbohidratos). Una buena <strong>calculadora de macros<\/strong> usa tu TDEE como punto de partida. Esta herramienta te propone tres planes diet\u00e9ticos comunes (Low Carb, carbohidratos moderados, High Carb) para ayudarte a encontrar el equilibrio que corresponde a tu estilo de vida y tus preferencias. La idea: no limitarse a apuntar a una cifra de calor\u00edas, sino nutrir tu cuerpo con eficacia.<\/p>\n\t<\/section>\n\n\t<script data-wpmeteor-nooptimize=\"true\">window.__LEAN_T = {\"Poids quotidien (simul\u00e9)\": {\"de\": \"Tagesgewicht (simuliert)\", \"es\": \"Peso diario (simulado)\", \"pt\": \"Peso di\u00e1rio (simulado)\"}, \"Poids moyen (projection)\": {\"de\": \"Durchschnittsgewicht (Projektion)\", \"es\": \"Peso medio (proyecci\u00f3n)\", \"pt\": \"Peso m\u00e9dio (proje\u00e7\u00e3o)\"}, \"Poids total \u00e0 8% BF\": {\"de\": \"Gesamtgewicht bei 8% KFA\", \"es\": \"Peso total al 8% de grasa\", \"pt\": \"Peso total com 8% de gordura\"}, \"Poids total \u00e0 10% BF\": {\"de\": \"Gesamtgewicht bei 10% KFA\", \"es\": \"Peso total al 10% de grasa\", \"pt\": \"Peso total com 10% de gordura\"}, \"Poids total \u00e0 12% BF\": {\"de\": \"Gesamtgewicht bei 12% KFA\", \"es\": \"Peso total al 12% de grasa\", \"pt\": \"Peso total com 12% de gordura\"}, \"BMR (m\u00e9tabolisme de base)\": {\"de\": \"BMR (Grundumsatz)\", \"es\": \"BMR (metabolismo basal)\", \"pt\": \"BMR (metabolismo basal)\"}, \"NEAT (hors sport)\": {\"de\": \"NEAT (Alltag)\", \"es\": \"NEAT (sin deporte)\", \"pt\": \"NEAT (sem esporte)\"}, \"EAT (sport)\": {\"de\": \"EAT (Sport)\", \"es\": \"EAT (deporte)\", \"pt\": \"EAT (esporte)\"}, \"TEF (digestion)\": {\"de\": \"TEF (Verdauung)\", \"es\": \"TEF (digesti\u00f3n)\", \"pt\": \"TEF (digest\u00e3o)\"}, \"Insuffisance pond\u00e9rale\": {\"de\": \"Untergewicht\", \"es\": \"Bajo peso\", \"pt\": \"Abaixo do peso\"}, \"Poids normal\": {\"de\": \"Normalgewicht\", \"es\": \"Peso normal\", \"pt\": \"Peso normal\"}, \"Surpoids\": {\"de\": \"\u00dcbergewicht\", \"es\": \"Sobrepeso\", \"pt\": \"Sobrepeso\"}, \"Ob\u00e9sit\u00e9\": {\"de\": \"Adipositas\", \"es\": \"Obesidad\", \"pt\": \"Obesidade\"}, \"Formule Hamwi\": {\"de\": \"Hamwi-Formel\", \"es\": \"F\u00f3rmula Hamwi\", \"pt\": \"F\u00f3rmula Hamwi\"}, \"Formule Devine\": {\"de\": 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(\", \"es\": \"Peso (\", \"pt\": \"Peso (\"}, \"Merci de remplir tous les champs requis avec des nombres valides.\": {\"de\": \"Bitte f\u00fclle alle Pflichtfelder mit g\u00fcltigen Zahlen aus.\", \"es\": \"Rellena todos los campos requeridos con n\u00fameros v\u00e1lidos.\", \"pt\": \"Preencha todos os campos obrigat\u00f3rios com n\u00fameros v\u00e1lidos.\"}, \"Merci d'entrer un \u00e2ge entre 15 et 110.\": {\"de\": \"Bitte gib ein Alter zwischen 15 und 110 ein.\", \"es\": \"Introduce una edad entre 15 y 110.\", \"pt\": \"Informe uma idade entre 15 e 110.\"}, \"Merci d'entrer un poids entre 25 et 500 kg.\": {\"de\": \"Bitte gib ein Gewicht zwischen 25 und 500 kg ein.\", \"es\": \"Introduce un peso entre 25 y 500 kg.\", \"pt\": \"Informe um peso entre 25 e 500 kg.\"}, \"Merci d'entrer une taille entre 70 et 250 cm.\": {\"de\": \"Bitte gib eine Gr\u00f6\u00dfe zwischen 70 und 250 cm ein.\", \"es\": \"Introduce una altura entre 70 y 250 cm.\", \"pt\": \"Informe uma altura entre 70 e 250 cm.\"}, \"Merci d'entrer un bodyfat entre 1 et 80 %.\": {\"de\": \"Bitte gib ein K\u00f6rperfett zwischen 1 und 80 % ein.\", \"es\": \"Introduce una grasa corporal entre 1 y 80 %.\", \"pt\": \"Informe uma gordura corporal entre 1 e 80 %.\"}};<\/script>\n<script>\n\n\t\tvar LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n\t\tfunction TX(s){\n\t\t\tif (LEAN_L === 'fr' || !window.__LEAN_T) return s;\n\t\t\tvar M = window.__LEAN_T;\n\t\t\tfor (var k in M) { var v = M[k] && M[k][LEAN_L]; if (v) s = s.split(k).join(v); }\n\t\t\treturn s;\n\t\t}\n\t\t\/\/ --- GLOBAL VARIABLES ---\n\t\tconst form = document.getElementById('tdee-form');\n\t\tconst resultsSection = document.getElementById('results');\n\t\tconst errorMessage = document.getElementById('error-message');\n\t\tconst unitSelect = document.getElementById('units');\n\t\tconst weightLabel = document.querySelector('label[for=\"weight\"] .unit');\n\t\tconst heightLabel = 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'(kg)' : '(lbs)';\n\t\t\theightLabel.textContent = isMetric ? '(cm)' : '(in)';\n\t\t\tdocument.getElementById('height').placeholder = isMetric ? '175' : '69';\n\t\t});\n\n\t\tfunction handleGoalChange() {\n\t\t\tconst goal = goalSelect.value;\n\t\t\tif (goal === 'maintenance') {\n\t\t\t\tintensityGroup.style.opacity = '0.5';\n\t\t\t\tslider.disabled = true;\n\t\t\t\tslider.value = 0;\n\t\t\t} else {\n\t\t\t\tintensityGroup.style.opacity = '1';\n\t\t\t\tslider.disabled = false;\n\t\t\t\tslider.min = (goal === 'deficit') ? -1000 : 100;\n\t\t\t\tslider.max = (goal === 'deficit') ? -100 : 1000;\n\t\t\t\tslider.value = (goal === 'deficit') ? -500 : 250;\n\t\t\t}\n\t\t\tupdateSliderLabel();\n\t\t}\n\n\t\tfunction updateSliderLabel() {\n\t\t\tconst value = parseInt(slider.value);\n\t\t\tconst sign = value >= 0 ? 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0 : parseInt(slider.value);\n\t\t\t\n\t\t\tif (isNaN(weight) || isNaN(bodyfat) || isNaN(steps) || isNaN(height) || isNaN(age)) {\n\t\t\t\terrorMessage.textContent = TX(\"Merci de remplir tous les champs requis avec des nombres valides.\");\n\t\t\t\terrorMessage.style.display = 'block';\n\t\t\t\tresultsSection.style.display = 'none';\n\t\t\t\treturn;\n\t\t\t}\n\t\t\t\n\t\t\t\/\/ New validation for ranges\n\t\t\tif (age < 15 || age > 110) { errorMessage.textContent = TX(\"Merci d\\u0027entrer un \u00e2ge entre 15 et 110.\"); }\n\t\t\telse if (weight < 25 || weight > 500) { errorMessage.textContent = TX(\"Merci d\\u0027entrer un poids entre 25 et 500 kg.\"); }\n\t\t\telse if (height < 70 || height > 250) { errorMessage.textContent = TX(\"Merci d\\u0027entrer une taille entre 70 et 250 cm.\"); }\n\t\t\telse if (bodyfat < 1 || bodyfat > 80) { errorMessage.textContent = TX(\"Merci d\\u0027entrer un bodyfat entre 1 et 80 %.\"); }\n\t\t\telse { errorMessage.style.display = 'none'; }\n\n\t\t\tif(errorMessage.style.display === 'block') {\n\t\t\t\tresultsSection.style.display = 'none';\n\t\t\t\treturn;\n\t\t\t}\n\n\n\t\t\tconst currentUnits = unitSelect.value;\n\t\t\tif (currentUnits === 'imperial') {\n\t\t\t\tweight = weight * 0.453592; \/\/ lbs to kg\n\t\t\t\theight = height * 2.54; \/\/ in to cm\n\t\t\t}\n\n\t\t\tlet activityMet = 0;\n\t\t\tlet duration = 0;\n\t\t\tconst activityType = activityTypeSelect.value;\n\t\t\tif (activityType === 'cardio') {\n\t\t\t\tactivityMet = parseFloat(document.getElementById('activityMET')?.value) || 0;\n\t\t\t\tduration = parseFloat(document.getElementById('duration')?.value) || 0;\n\t\t\t} else if (activityType === 'strength') {\n\t\t\t\tactivityMet = parseFloat(document.getElementById('strengthIntensity')?.value) || 0;\n\t\t\t\tduration = 45; \/\/ Hardcoded 45 minutes for strength\n\t\t\t}\n\t\t\t\n\t\t\tconst leanBodyMass = weight * (1 - (bodyfat \/ 100));\n\t\t\tconst bmr = 370 + (21.6 * leanBodyMass);\n\t\t\tconst neat = (bmr * steps) \/ 48000;\n\t\t\tconst eat = activityMet * weight * (duration \/ 60);\n\t\t\tconst X = bmr + neat + eat;\n\n\t\t\tconst tefForMaintenance = X \/ 9;\n\t\t\tconst tdeeForMaintenance = X + tefForMaintenance;\n\n\t\t\tconst tefForGoal = (X + kcalChange) \/ 9;\n\t\t\tconst tdeeForGoal = X + tefForGoal;\n\t\t\tconst goalCalories = tdeeForGoal + kcalChange;\n\n\t\t\tdocument.getElementById('tdee-result').textContent = tdeeForMaintenance.toFixed(0);\n\t\t\tdocument.getElementById('goal-result').textContent = goalCalories.toFixed(0);\n\n\t\t\tconst goalCard = document.getElementById('goal-card');\n\t\t\tgoalCard.className = 'result-card';\n\t\t\tgoalCard.classList.add(goal);\n\n\t\t\tconst { labels, dailyData, avgData, projectedWeights } = generateProjectionData(weight, kcalChange, currentUnits);\n\n\t\t\tdocument.getElementById('p-30-result').textContent = parseFloat(projectedWeights[30]).toFixed(1);\n\t\t\tdocument.getElementById('p-60-result').textContent = parseFloat(projectedWeights[60]).toFixed(1);\n\t\t\tdocument.getElementById('p-90-result').textContent = parseFloat(projectedWeights[90]).toFixed(1);\n\t\t\tdocument.querySelectorAll('#projection-summary .unit').forEach(el => {\n\t\t\t\tel.textContent = currentUnits === 'metric' ? 'kg' : 'lbs';\n\t\t\t});\n\t\t\t\n\t\t\tresultsSection.style.display = 'block';\n\t\t\t\n\t\t\t\/\/ Move SEO article into results section\n\t\t\tconst seoArticle = document.getElementById('seo-article-section');\n\t\t\tresultsSection.appendChild(seoArticle);\n\n\t\t\tupdateBreakdownDisplay(bmr, neat, eat, tefForMaintenance);\n\t\t\tupdateWeightChart(labels, dailyData, avgData, kcalChange, currentUnits);\n\t\t\tupdateMacrosDisplay(goalCalories);\n\t\t\tupdateBodyStatsDisplay(weight, height, gender, currentUnits);\n\n\t\t\tresultsSection.scrollIntoView({ behavior: 'smooth', block: 'start' });\n\t\t});\n\t\t\n\t\tfunction generateProjectionData(startWeight, kcalChange, units) {\n\t\t\tconst kgChangePerDay = kcalChange \/ 7700;\n\t\t\tconst labels = [];\n\t\t\tconst dailyData = [];\n\t\t\tconst avgData = [];\n\t\t\tconst projectedWeights = [];\n\t\t\tlet trueAvgWeight = startWeight;\n\n\t\t\tfor (let i = 0; i <= 90; i++) {\n\t\t\t\tlabels.push(TX(`Jour ${i}`));\n\t\t\t\tif (i > 0) trueAvgWeight += kgChangePerDay;\n\t\t\t\t\n\t\t\t\tconst avgWobble = (Math.sin(i \/ 6) * 0.15) + ((Math.random() - 0.5) * 0.1);\n\t\t\t\tconst wobbledAvgWeight = trueAvgWeight + avgWobble;\n\t\t\t\tconst dailyFluctuation = (Math.random() - 0.5) * 0.8;\n\t\t\t\tconst currentDailyWeight = wobbledAvgWeight + dailyFluctuation;\n\t\t\t\t\n\t\t\t\tif (units === 'imperial') {\n\t\t\t\t\tdailyData.push((currentDailyWeight * 2.20462).toFixed(2));\n\t\t\t\t\tavgData.push((wobbledAvgWeight * 2.20462).toFixed(2));\n\t\t\t\t\tprojectedWeights.push((trueAvgWeight * 2.20462).toFixed(2));\n\t\t\t\t} else {\n\t\t\t\t\tdailyData.push(currentDailyWeight.toFixed(2));\n\t\t\t\t\tavgData.push(wobbledAvgWeight.toFixed(2));\n\t\t\t\t\tprojectedWeights.push(trueAvgWeight.toFixed(2));\n\t\t\t\t}\n\t\t\t}\n\t\t\treturn { labels, dailyData, avgData, projectedWeights };\n\t\t}\n\n\t\t\/\/ --- CHART & DISPLAY FUNCTIONS ---\n\t\tfunction updateBreakdownDisplay(bmr, neat, eat, tef) {\n\t\t\tconst breakdownTextDiv = document.getElementById('breakdown-text');\n\t\t\tbreakdownTextDiv.innerHTML = TX(`\n\t\t\t\t<h3>D\u00e9tails<\/h3>\n\t\t\t\t<ul>\n\t\t\t\t\t<li><span>BMR (m\u00e9tabolisme de base)<\/span> <span>${bmr.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t\t<li><span>NEAT (hors sport)<\/span> <span>${neat.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t\t<li><span>EAT (sport)<\/span> <span>${eat.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t\t<li><span>TEF (digestion)<\/span> <span>${tef.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t<\/ul>\n\t\t\t`);\n\t\t\tconst ctx = document.getElementById('breakdown-chart').getContext('2d');\n\t\t\tif (breakdownChart) breakdownChart.destroy();\n\t\t\tbreakdownChart = new Chart(ctx, {\n\t\t\t\ttype: 'doughnut',\n\t\t\t\tdata: {\n\t\t\t\t\tlabels: ['BMR', 'NEAT', 'EAT', 'TEF'],\n\t\t\t\t\tdatasets: [{\n\t\t\t\t\t\tdata: [bmr, neat, eat, tef],\n\t\t\t\t\t\tbackgroundColor: ['#EB628C', '#EF8652', '#E9473E', '#EDDB7F'],\n\t\t\t\t\t\tborderColor: '#F8F8F9',\n\t\t\t\t\t\tborderWidth: 4\n\t\t\t\t\t}]\n\t\t\t\t},\n\t\t\t\toptions: {\n\t\t\t\t\tresponsive: true,\n\t\t\t\t\tcutout: '60%',\n\t\t\t\t\tplugins: { legend: { position: 'bottom' }, tooltip: { callbacks: { label: (c) => `${c.label}: ${c.parsed.toFixed(0)} kcal` } } }\n\t\t\t\t}\n\t\t\t});\n\t\t}\n\n\t\tfunction updateWeightChart(labels, dailyData, avgData, kcalChange, units) {\n\t\t\tconst yAxisOptions = { title: { display: true, text: TX(`Poids (${units === 'metric' ? 'kg' : 'lbs'})`) } };\n\t\t\tif (Math.abs(kcalChange) < 50) {\n\t\t\t\tconst allWeights = dailyData.map(parseFloat);\n\t\t\t\tconst minVal = Math.min(...allWeights);\n\t\t\t\tconst maxVal = Math.max(...allWeights);\n\t\t\t\tyAxisOptions.suggestedMin = minVal - 2;\n\t\t\t\tyAxisOptions.suggestedMax = maxVal + 2;\n\t\t\t}\n\t\t\tconst goal = goalSelect.value;\n\t\t\tconst colorSet = {\n\t\t\t\tdeficit: { line: 'rgba(0, 90, 156, 1)', area: 'rgba(0, 90, 156, 0.1)' },\n\t\t\t\tmaintenance: { line: 'rgba(31, 136, 61, 1)', area: 'rgba(31, 136, 61, 0.1)' },\n\t\t\t\tsurplus: { line: 'rgba(217, 45, 32, 1)', area: 'rgba(217, 45, 32, 0.1)' }\n\t\t\t};\n\t\t\tconst ctx = document.getElementById('weight-chart').getContext('2d');\n\t\t\tif (weightChart) weightChart.destroy();\n\t\t\tweightChart = new Chart(ctx, {\n\t\t\t\ttype: 'line',\n\t\t\t\tdata: {\n\t\t\t\t\tlabels: labels,\n\t\t\t\t\tdatasets: [\n\t\t\t\t\t\t{ label: TX(`Poids quotidien (simul\u00e9)`), data: dailyData, borderColor: 'transparent', backgroundColor: colorSet[goal].area, pointRadius: 0, fill: true, },\n\t\t\t\t\t\t{ label: TX('Poids moyen (projection)'), data: avgData, borderColor: colorSet[goal].line, borderWidth: 2.5, pointRadius: 0, fill: false, tension: 0.4 }\n\t\t\t\t\t]\n\t\t\t\t},\n\t\t\t\toptions: { responsive: true, scales: { y: yAxisOptions, x: { title: { display: true, text: TX('Jours') } } }, plugins: { tooltip: { mode: 'index', intersect: false } }, interaction: { mode: 'index', intersect: false } }\n\t\t\t});\n\t\t}\n\t\t\n\t\tfunction updateMacrosDisplay(calories) {\n\t\t\tconst ratios = { lc: { p: 0.40, f: 0.40, c: 0.20 }, mc: { p: 0.30, f: 0.35, c: 0.35 }, hc: { p: 0.30, f: 0.20, c: 0.50 } };\n\t\t\tdocument.getElementById('lc-protein').textContent = `${((calories * ratios.lc.p) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('lc-fat').textContent = `${((calories * ratios.lc.f) \/ 9).toFixed(0)} g`;\n\t\t\tdocument.getElementById('lc-carbs').textContent = `${((calories * ratios.lc.c) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('mc-protein').textContent = `${((calories * ratios.mc.p) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('mc-fat').textContent = `${((calories * ratios.mc.f) \/ 9).toFixed(0)} g`;\n\t\t\tdocument.getElementById('mc-carbs').textContent = `${((calories * ratios.mc.c) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('hc-protein').textContent = `${((calories * ratios.hc.p) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('hc-fat').textContent = `${((calories * ratios.hc.f) \/ 9).toFixed(0)} g`;\n\t\t\tdocument.getElementById('hc-carbs').textContent = `${((calories * ratios.hc.c) \/ 4).toFixed(0)} g`;\n\t\t\tconst macroColors = ['#E55480', '#A377E3', '#F2C042'];\n\t\t\tconst chartOptions = { responsive: true, cutout: '60%', plugins: { legend: { display: false }, tooltip: { callbacks: { label: (c) => `${c.label}: ${c.parsed.toFixed(0)} kcal` } } } };\n\t\t\tconst lcCtx = document.getElementById('lc-chart').getContext('2d');\n\t\t\tif(lcChart) lcChart.destroy();\n\t\t\tlcChart = new Chart(lcCtx, { type: 'doughnut', data: { labels: ['Prot\u00e9ines', 'Lipides', 'Glucides'].map(TX), datasets: [{ data: [calories * ratios.lc.p, calories * ratios.lc.f, calories * ratios.lc.c], backgroundColor: macroColors, borderColor: '#fff', borderWidth: 2 }] }, options: chartOptions });\n\t\t\tconst mcCtx = document.getElementById('mc-chart').getContext('2d');\n\t\t\tif(mcChart) mcChart.destroy();\n\t\t\tmcChart = new Chart(mcCtx, { type: 'doughnut', data: { labels: ['Prot\u00e9ines', 'Lipides', 'Glucides'].map(TX), datasets: [{ data: [calories * ratios.mc.p, calories * ratios.mc.f, calories * ratios.mc.c], backgroundColor: macroColors, borderColor: '#fff', borderWidth: 2 }] }, options: chartOptions });\n\t\t\tconst hcCtx = document.getElementById('hc-chart').getContext('2d');\n\t\t\tif(hcChart) hcChart.destroy();\n\t\t\thcChart = new Chart(hcCtx, { type: 'doughnut', data: { labels: ['Prot\u00e9ines', 'Lipides', 'Glucides'].map(TX), datasets: [{ data: [calories * ratios.hc.p, calories * ratios.hc.f, calories * ratios.hc.c], backgroundColor: macroColors, borderColor: '#fff', borderWidth: 2 }] }, options: chartOptions });\n\t\t}\n\n\t\tfunction updateBodyStatsDisplay(weightKg, heightCm, gender, units) {\n\t\t\tconst isMetric = units === 'metric';\n\t\t\tconst weightUnit = isMetric ? 'kg' : 'lbs';\n\t\t\t\n\t\t\t\/\/ --- BMI Calculation ---\n\t\t\tconst heightM = heightCm \/ 100;\n\t\t\tconst bmi = weightKg \/ (heightM * heightM);\n\t\t\tlet bmiCategory = 'N\/A';\n\t\t\tif (bmi < 18.5) bmiCategory = TX('Insuffisance pond\u00e9rale');\n\t\t\telse if (bmi < 25) bmiCategory = TX('Poids normal');\n\t\t\telse if (bmi < 30) bmiCategory = TX('Surpoids');\n\t\t\telse bmiCategory = TX('Ob\u00e9sit\u00e9');\n\t\t\tdocument.getElementById('bmi-value').textContent = bmi.toFixed(1);\n\t\t\tdocument.getElementById('bmi-category').textContent = bmiCategory;\n\n\t\t\t\/\/ --- Ideal Weight Calculation ---\n\t\t\tconst heightIn = heightCm \/ 2.54;\n\t\t\tconst inchesOver5Ft = heightIn > 60 ? heightIn - 60 : 0;\n\t\t\tlet idealWeights = [];\n\t\t\tif (gender === 'male') {\n\t\t\t\tidealWeights.push(48.0 + 2.7 * inchesOver5Ft); \/\/ Hamwi\n\t\t\t\tidealWeights.push(50.0 + 2.3 * inchesOver5Ft); \/\/ Devine\n\t\t\t\tidealWeights.push(52.0 + 1.9 * inchesOver5Ft); \/\/ Robinson\n\t\t\t\tidealWeights.push(56.2 + 1.41 * inchesOver5Ft); \/\/ Miller\n\t\t\t} else { \/\/ female\n\t\t\t\tidealWeights.push(45.5 + 2.2 * inchesOver5Ft); \/\/ Hamwi\n\t\t\t\tidealWeights.push(45.5 + 2.3 * inchesOver5Ft); \/\/ Devine\n\t\t\t\tidealWeights.push(49.0 + 1.7 * inchesOver5Ft); \/\/ Robinson\n\t\t\t\tidealWeights.push(53.1 + 1.36 * inchesOver5Ft); \/\/ Miller\n\t\t\t}\n\t\t\tconst minIdeal = Math.min(...idealWeights);\n\t\t\tconst maxIdeal = Math.max(...idealWeights);\n\t\t\tconst idealRangeKg = `${minIdeal.toFixed(1)} - ${maxIdeal.toFixed(1)}`;\n\t\t\tconst idealRangeLbs = `${(minIdeal * 2.20462).toFixed(1)} - ${(maxIdeal * 2.20462).toFixed(1)}`;\n\t\t\tdocument.getElementById('ideal-weight-value').textContent = isMetric ? `${idealRangeKg} kg` : `${idealRangeLbs} lbs`;\n\n\t\t\tconst idealWeightList = document.querySelector('#ideal-weight-card ul');\n\t\t\tidealWeightList.innerHTML = TX(`\n\t\t\t\t<li><span>Formule Hamwi<\/span><span>${(isMetric ? idealWeights[0].toFixed(1) : (idealWeights[0] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Formule Devine<\/span><span>${(isMetric ? idealWeights[1].toFixed(1) : (idealWeights[1] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Formule Robinson<\/span><span>${(isMetric ? idealWeights[2].toFixed(1) : (idealWeights[2] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Formule Miller<\/span><span>${(isMetric ? idealWeights[3].toFixed(1) : (idealWeights[3] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t`);\n\n\t\t\t\/\/ --- Max Muscular Potential ---\n\t\t\tconst maxLBMKg = heightCm - 100;\n\t\t\tconst maxLBMDisplay = isMetric ? `${maxLBMKg.toFixed(1)} kg` : `${(maxLBMKg * 2.20462).toFixed(1)} lbs`;\n\t\t\tdocument.getElementById('mmp-value').textContent = maxLBMDisplay;\n\t\t\t\n\t\t\tconst mmpList = document.querySelector('#mmp-card ul');\n\t\t\tmmpList.innerHTML = TX(`\n\t\t\t\t<li><span>Poids total \u00e0 8% BF<\/span><span>${(isMetric ? (maxLBMKg \/ 0.92).toFixed(1) : ((maxLBMKg \/ 0.92) * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Poids total \u00e0 10% BF<\/span><span>${(isMetric ? (maxLBMKg \/ 0.90).toFixed(1) : ((maxLBMKg \/ 0.90) * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Poids total \u00e0 12% BF<\/span><span>${(isMetric ? (maxLBMKg \/ 0.88).toFixed(1) : ((maxLBMKg \/ 0.88) * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t`);\n\t\t}\n\n\n\t\t\/\/ --- INITIALIZE UI ---\n\t\thandleGoalChange();\n\t\thandleActivityTypeChange();\n\t<\/script>\n<\/body>\n<\/html>\n\n<!-- lean-mesh-v9 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Lecturas relacionadas<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/es\/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;\">Calculadora de d\u00e9ficit cal\u00f3rico: el enfoque correcto para una definici\u00f3n <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calcula tu d\u00e9ficit sobre tu TDEE real bodyfat-aware. 3 ritmos: lento\/moderado\/agresivo.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/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;\">C\u00e1lculo del metabolismo basal: la f\u00f3rmula m\u00e1s precisa (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compara Harris-Benedict 1919, Mifflin-St Jeor 1990 y el enfoque Lean sobre tu grasa corporal real.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/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;\">Mejores aplicaciones para contar calor\u00edas en 2026: 8 apps probadas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativa honesta: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/comparatifs\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Todas las comparativas de Lean frente a las grandes apps de calor\u00edas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hub: MyFitnessPal, Yazio, Cronometer, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/lean-vs-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Lean vs MyFitnessPal: la f\u00f3rmula TDEE que lo cambia todo <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por qu\u00e9 MyFitnessPal se equivoca sobre tu gasto cal\u00f3rico real.<\/span><\/a><\/li><\/ul><\/aside>\n\n\n\n<!-- lean-mesh-v11 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Lecturas relacionadas<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/es\/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;\">Efecto t\u00e9rmico de los alimentos (TEF): las 69 kcal que las dem\u00e1s apps ignoran <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Lean calcula el TEF en tiempo real sobre tus macros. Las dem\u00e1s apps no lo hacen.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: c\u00f3mo lo cotidiano quema m\u00e1s que el deporte <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por qu\u00e9 tus pasos y actividades no deportivas representan del 15 al 30 % de tu gasto total.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/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;\">Calculadora de d\u00e9ficit cal\u00f3rico: el enfoque correcto para una definici\u00f3n <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calcula tu d\u00e9ficit sobre tu TDEE real bodyfat-aware. 3 ritmos: lento\/moderado\/agresivo.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/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;\">C\u00e1lculo del metabolismo basal: la f\u00f3rmula m\u00e1s precisa (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compara Harris-Benedict 1919, Mifflin-St Jeor 1990 y el enfoque Lean sobre tu grasa corporal real.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/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;\">Mejores aplicaciones para contar calor\u00edas en 2026: 8 apps probadas <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativa honesta: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calculadora TDEE avanzada: BMR v\u00eda grasa corporal, NEAT (pasos), EAT (sesiones) y TEF, para calor\u00edas de mantenimiento precisas. Proyecci\u00f3n a 90 d\u00edas, macros, IMC y masa magra.<\/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-1520","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>Calculadora TDEE gratuita: hombre y mujer (2026) - Lean<\/title>\n<meta name=\"description\" content=\"Calcula tu TDEE sobre tu grasa corporal real y tus pasos, no sobre una casilla sedentaria o activa. 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