{"id":1565,"date":"2026-05-26T22:00:30","date_gmt":"2026-05-26T22:00:30","guid":{"rendered":"https:\/\/lean-app.com\/?p=1565"},"modified":"2026-09-05T10:39:33","modified_gmt":"2026-09-05T10:39:33","slug":"calculateur-deficit-calorique","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/calculateur-deficit-calorique\/","title":{"rendered":"Calculadora de d\u00e9ficit cal\u00f3rico: el enfoque correcto para una definici\u00f3n (seg\u00fan tu verdadero TDEE)"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"&minus;\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\nbody.postid-1565 #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-1565 #lvm-shell .wrap,\n  body.postid-1565 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1565 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1565 #lvm-shell *{max-width:100%}\nbody.postid-1565 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1565 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1565 #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-1565 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1565 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1565 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1565 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1565 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1565 #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-1565 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1565 #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-1565 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1565 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1565 #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-1565 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1565 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1565 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1565 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1565 #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-1565 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1565 #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-1565 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1565 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1565 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1565 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1565 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1565 #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-1565 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1565 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1565 #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-1565 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1565 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #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-1565 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1565 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1565 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1565 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1565 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1565 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1565 #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-1565 #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-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1565 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1565 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers \u2014 images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/es\/\"><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\/es\/\">Inicio<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/es\/\">Inicio<\/a> &nbsp;\/&nbsp; Calculadora de d\u00e9ficit cal\u00f3rico<\/div>\n  <div class=\"eyebrow\">Calculadora &middot; Ciencia de la definici\u00f3n<\/div>\n  <h1 id=\"title\">Calculadora de d\u00e9ficit cal\u00f3rico: el enfoque correcto para una definici\u00f3n\n    <span class=\"alt\">seg\u00fan tu TDEE real (bodyfat-aware)<\/span>\n  <\/h1>\n  <p class=\"dek\">El buen d\u00e9ficit no es una cifra redonda. Es un porcentaje de tu TDEE real. Calc\u00falalo sobre tu gasto real (grasa corporal incluida), elige un ritmo lento, moderado o agresivo, y mira llegar la p\u00e9rdida de m\u00fasculo en cuanto superas el &minus;25&nbsp;%.<\/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>El equipo Lean<\/strong> &middot; 12&nbsp;min de lectura &middot; Actualizado el 26 de mayo de 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" 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\">Descarga gratuita<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      El d\u00e9ficit cal\u00f3rico para perder peso debe calcularse como porcentaje de tu TDEE, no en valor absoluto. Y tu TDEE debe calcularse sobre tu composici\u00f3n corporal real, no sobre Mifflin-St Jeor 1990. Lean hace ambas cosas: BodyScan IA para la grasa, recalibraci\u00f3n continua para el d\u00e9ficit, balance cal\u00f3rico live durante el d\u00eda.\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>Demostraci\u00f3n interactiva<\/small>Toca la pantalla para explorar la aplicaci\u00f3n<\/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>Demostraci\u00f3n interactiva<\/small>Toca la pantalla<br>para explorar la aplicaci\u00f3n<\/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=\"Vista general de la aplicaci\u00f3n Lean con desglose del TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Volver\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Vista Lean, pesta\u00f1a Gasto\"><\/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=\"Detalle BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Pesta\u00f1a Balance\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Pesta\u00f1a Calor\u00edas\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Pesta\u00f1a Gasto\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Pesta\u00f1a Estrategia\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navegar por la aplicaci\u00f3n Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Balance<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calor\u00edas<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Gasto<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Estrategia<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Respuesta r\u00e1pida<\/div>\n    <p>Para calcular tu d\u00e9ficit cal\u00f3rico correctamente, parte de tu <b>TDEE real<\/b> (calculado sobre tu grasa corporal real), elige un d\u00e9ficit como porcentaje de ese TDEE en vez de una cifra redonda, y acepta que la adaptaci\u00f3n metab\u00f3lica frena la p\u00e9rdida al cabo de 2 a 3 semanas. Tres ritmos recomendados: <b>lento (&minus;10&nbsp;%)<\/b> para preservar el m\u00fasculo, <b>moderado (&minus;20&nbsp;%)<\/b> en definici\u00f3n est\u00e1ndar, <b>agresivo (&minus;25 a &minus;30&nbsp;%)<\/b> solo en periodos cortos. M\u00e1s all\u00e1 del &minus;30&nbsp;%, p\u00e9rdida de m\u00fasculo y ca\u00edda hormonal aseguradas.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculadora<\/span>Calcula tu d\u00e9ficit sobre tu TDEE real<\/h2>\n<p>Introduce tus datos abajo. Tu TDEE estimado aparece arriba (calculado sobre tu masa magra v\u00eda el enfoque bodyfat-aware de Lean, ajustado despu\u00e9s a tu nivel de actividad). Los tres escenarios de d\u00e9ficit debajo muestran tu ingesta objetivo y el ritmo de p\u00e9rdida estimado para cada uno.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Tus par\u00e1metros<\/h3>\n    <div class=\"calc-row\">\n      <label>Sexo<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Hombre<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Mujer<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Edad (a\u00f1os)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Peso (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"80\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">Altura (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"130\" max=\"220\" value=\"180\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBf\">Porcentaje de grasa corporal <span class=\"bf-val\" id=\"bfVal\">18&thinsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBf\" type=\"range\" min=\"5\" max=\"40\" step=\"1\" value=\"18\"><\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cAct\">Nivel de actividad<\/label>\n      <select id=\"cAct\">\n        <option value=\"1.2\">Sedentario (oficina, 0 deporte)<\/option>\n        <option value=\"1.375\">Ligero (caminar, 1-2 sesiones\/sem)<\/option>\n        <option value=\"1.55\" selected>Moderado (3-4 sesiones\/sem)<\/option>\n        <option value=\"1.725\">Intenso (5-6 sesiones\/sem)<\/option>\n        <option value=\"1.9\">Muy intenso (atleta)<\/option>\n      <\/select>\n    <\/div>\n    <div class=\"calc-note\">\u00bfNo conoces tu grasa corporal? Lean la calcula desde una foto (BodyScan IA, 5&nbsp;segundos) con precisi\u00f3n grado DEXA.<\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Tu TDEE estimado<\/div>\n      <div class=\"val\"><span id=\"rTDEE\">0<\/span><span class=\"unit\">kcal\/d\u00eda<\/span><\/div>\n      <div class=\"note\">Calculado sobre tu masa magra &times; multiplicador de actividad<\/div>\n    <\/div>\n\n    <div class=\"scen-grid\">\n      <div class=\"scen-card lent\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Lento<\/span>\n          <span class=\"scen-pct\">&minus;10&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rLent\">0<\/span><span class=\"u\">kcal\/d\u00eda<\/span><\/div>\n        <div class=\"scen-rate\">~0,25&nbsp;kg\/semana &middot; preserva la masa magra<\/div>\n      <\/div>\n      <div class=\"scen-card mod\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Moderado (recomendado)<\/span>\n          <span class=\"scen-pct\">&minus;20&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rMod\">0<\/span><span class=\"u\">kcal\/d\u00eda<\/span><\/div>\n        <div class=\"scen-rate\">~0,5&nbsp;kg\/semana &middot; definici\u00f3n est\u00e1ndar equilibrada<\/div>\n      <\/div>\n      <div class=\"scen-card agg\">\n        <div class=\"scen-h\">\n          <span class=\"scen-name\">Agresivo<\/span>\n          <span class=\"scen-pct\">&minus;25 a &minus;30&nbsp;% TDEE<\/span>\n        <\/div>\n        <div class=\"scen-kcal\"><span id=\"rAgg\">0<\/span><span class=\"u\">kcal\/d\u00eda<\/span><\/div>\n        <div class=\"scen-rate\">~0,75 a 1&nbsp;kg\/semana<\/div>\n        <div class=\"scen-warn\">Riesgo de p\u00e9rdida muscular y ca\u00edda hormonal. Solo fases cortas (2-4 semanas).<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"calc-delta\">\n      Con Lean, <b>tu d\u00e9ficit se recalibra en cada pesada<\/b>. El BMR baja cuando pierdes grasa, la adaptaci\u00f3n metab\u00f3lica frena el gasto: tu ingesta objetivo se mueve en consecuencia, sin f\u00f3rmula de papel.\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  La calculadora de arriba usa un enfoque p\u00fablico sobre masa magra para tu TDEE. <b>El modelo propietario patentado de Lean va m\u00e1s lejos:<\/b> integra la adaptaci\u00f3n metab\u00f3lica en d\u00e9ficit (convenci\u00f3n 100&rarr;0&nbsp;%), recalibra semana tras semana v\u00eda BodyScan IA y pesada, y ajusta tu objetivo cal\u00f3rico del d\u00eda seg\u00fan lo que ya has comido. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Pru\u00e9balo con tu perfil en Lean.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; El mito roto<\/span>Por qu\u00e9 7700 kcal = 1 kg ya no se sostiene<\/h2>\n\n<div class=\"statement\"><p>El mito <span class=\"accent\">7700 kcal = 1 kg<\/span> data de un estudio de 1958. La adaptaci\u00f3n metab\u00f3lica cambi\u00f3 las reglas.<\/p><\/div>\n\n<div class=\"body\">\n<p>Wishnofsky publica en 1958 una aproximaci\u00f3n convertida en regla de oro: 1 kg de grasa corporal contiene unas 7&thinsp;700 kcal, as\u00ed que un d\u00e9ficit acumulado de 7&thinsp;700 kcal deber\u00eda hacer perder 1 kg. La f\u00f3rmula circul\u00f3 60 a\u00f1os en los manuales de diet\u00e9tica, las apps de tracking y la cabeza de los coaches.<\/p>\n<p>El problema: supone que tu TDEE permanece constante durante tu d\u00e9ficit. Es falso. Cuando comes en d\u00e9ficit durante 2 a 3 semanas, tu cuerpo activa una <b>adaptaci\u00f3n metab\u00f3lica<\/b> que frena tu BMR del 5 al 20&nbsp;% bajo su valor esperado (M\u00fcller 2015). Tu NEAT inconsciente baja tambi\u00e9n (menos movimiento, caminar menos r\u00e1pido). En total, tu TDEE real puede caer del 15 al 25&nbsp;% respecto al TDEE calculado al inicio de la dieta.<\/p>\n<p>En concreto: un hombre con 2&thinsp;700 kcal de TDEE que come a &minus;500 kcal durante 8 semanas <b>no<\/b> 8 &times; 0,45 &asymp; 3,6&nbsp;kg como predice el c\u00e1lculo de Wishnofsky. Perder\u00e1 entre 2,2 y 2,8&nbsp;kg, porque su TDEE real en la 6\u00aa semana ya no es 2&thinsp;700 sino 2&thinsp;300. El d\u00e9ficit &laquo;sentido&raquo; se vuelve &minus;100 kcal\/d\u00eda.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : pourcentage de masse grasse mesur\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Grasa corporal real<\/b>Foto, 5&nbsp;segundos. Lean recalcula tu BMR sobre tu masa magra, as\u00ed que tu d\u00e9ficit sigue siendo correcto incluso cuando tu cuerpo se adapta.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>El buen enfoque es <b>recalibrar el d\u00e9ficit en continuo<\/b>. No una cifra objetivo para 12 semanas, sino un objetivo que se mueve seg\u00fan tu composici\u00f3n corporal real y tu TDEE real de la semana. Lean hace exactamente eso: en cada pesada, el BMR se recalcula sobre la masa magra (recalculada a su vez v\u00eda la grasa corporal), la adaptaci\u00f3n metab\u00f3lica se integra multiplicativamente, y el objetivo cal\u00f3rico del d\u00eda se ajusta.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  El detalle de la composici\u00f3n del TDEE y de la adaptaci\u00f3n metab\u00f3lica est\u00e1 en la <a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\">calculadora TDEE completa<\/a> y el pilar <a href=\"https:\/\/lean-app.com\/es\/metabolisme-de-base\/\">BMR<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tres perfiles, tres d\u00e9ficits<\/span>El buen d\u00e9ficit depende de tu punto de partida<\/h2>\n<p>Tres hombres, tres composiciones, tres objetivos distintos. Ves c\u00f3mo el buen d\u00e9ficit var\u00eda seg\u00fan la grasa corporal y la actividad, no seg\u00fan una regla universal.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Perfil deportivo<\/h4>\n    <div class=\"meta\">28 a\u00f1os &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 18&nbsp;% de grasa &middot; actividad moderada &middot; objetivo definici\u00f3n est\u00e1ndar<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TDEE estimado (bodyfat-aware)<\/span><span class=\"v\">2&thinsp;700 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit lento (&minus;10&nbsp;%)<\/span><span class=\"v\">2&thinsp;430 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>D\u00e9ficit moderado (&minus;20&nbsp;%) objetivo Lean<\/span><span class=\"v\">2&thinsp;160 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit agresivo (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;025 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ritmo esperado: <b style=\"color:var(--pink)\">0,5&nbsp;kg\/semana<\/b>. Definici\u00f3n lineal, m\u00fasculo conservado.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Perfil medio<\/h4>\n    <div class=\"meta\">35 a\u00f1os &middot; 75&nbsp;kg &middot; 175&nbsp;cm &middot; 22&nbsp;% de grasa &middot; sedentario &middot; objetivo recuperar la l\u00ednea<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TDEE estimado (bodyfat-aware)<\/span><span class=\"v\">2&thinsp;200 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit lento (&minus;10&nbsp;%)<\/span><span class=\"v\">1&thinsp;980 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>D\u00e9ficit moderado (&minus;20&nbsp;%) objetivo Lean<\/span><span class=\"v\">1&thinsp;760 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit agresivo (&minus;25&nbsp;%)<\/span><span class=\"v\">1&thinsp;650 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ritmo esperado: <b style=\"color:var(--pink)\">0,4 a 0,5&nbsp;kg\/semana<\/b>. No bajar de 1&thinsp;500 kcal (umbral hormonal hombre).<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Perfil avanzado recomp<\/h4>\n    <div class=\"meta\">30 a\u00f1os &middot; 70&nbsp;kg &middot; 175&nbsp;cm &middot; 12&nbsp;% de grasa &middot; actividad intensa &middot; objetivo recomposici\u00f3n (ganar m\u00fasculo, perder grasa)<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>TDEE estimado (bodyfat-aware)<\/span><span class=\"v\">2&thinsp;900 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>D\u00e9ficit lento (&minus;10&nbsp;%) objetivo Lean<\/span><span class=\"v\">2&thinsp;610 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit moderado (&minus;20&nbsp;%)<\/span><span class=\"v\">2&thinsp;320 kcal<\/span><\/div>\n      <div class=\"rw\"><span>D\u00e9ficit agresivo (&minus;25&nbsp;%)<\/span><span class=\"v\">2&thinsp;175 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Ritmo esperado: <b style=\"color:var(--pink)\">0,2&nbsp;kg\/semana<\/b>. Recomp = d\u00e9ficit m\u00ednimo, prote\u00ednas altas, sobrecarga progresiva en el gimnasio.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; Los tres ritmos en detalle<\/span>Lento, moderado, agresivo: para qui\u00e9n, para qu\u00e9<\/h2>\n<p>El buen d\u00e9ficit no es el m\u00e1s r\u00e1pido. Es el que puedes sostener sin romper tu metabolismo ni perder tu masa magra. Aqu\u00ed el detalle de los tres ritmos.<\/p>\n\n<div class=\"sce-detail\">\n  <div class=\"sd lent\">\n    <div class=\"head\"><h4>D\u00e9ficit lento<\/h4><span class=\"pct\">&minus;10&nbsp;% del TDEE<\/span><\/div>\n    <p>P\u00e9rdida esperada: ~0,25&nbsp;kg\/semana, es decir, alrededor de 1&nbsp;kg\/mes. Adaptaci\u00f3n metab\u00f3lica m\u00ednima, hambre controlable, masa magra preservada.<\/p>\n    <div class=\"lab\">Para qui\u00e9n<\/div>\n    <p>Perfiles ya definidos (grasa &lt; 15&nbsp;% hombre, &lt; 22&nbsp;% mujer) que buscan una recomposici\u00f3n. Perfiles que salen de una fase de volumen. Perfiles sensibles a la restricci\u00f3n (carrera deportiva, gesti\u00f3n mental fr\u00e1gil).<\/p>\n    <div class=\"lab\">Riesgos<\/div>\n    <p>Ning\u00fan riesgo hormonal ni muscular. El \u00fanico riesgo: que la p\u00e9rdida sea demasiado lenta para mantener la motivaci\u00f3n.<\/p>\n    <div class=\"lab\">Recomendaci\u00f3n Lean<\/div>\n    <p>Por defecto en perfiles recomp y segundos ciclos de definici\u00f3n. A combinar con entrenamiento de fuerza para estimular la masa magra.<\/p>\n  <\/div>\n\n  <div class=\"sd mod\">\n    <div class=\"head\"><h4>D\u00e9ficit moderado (recomendado)<\/h4><span class=\"pct\">&minus;20&nbsp;% del TDEE<\/span><\/div>\n    <p>P\u00e9rdida esperada: ~0,5&nbsp;kg\/semana, es decir, unos 2&nbsp;kg\/mes. Adaptaci\u00f3n metab\u00f3lica moderada (10 a 15&nbsp;% de media tras 6 semanas), hambre manejable con prote\u00ednas altas y fibra.<\/p>\n    <div class=\"lab\">Para qui\u00e9n<\/div>\n    <p>Definici\u00f3n est\u00e1ndar en perfil con margen de grasa que perder (grasa 15 a 25&nbsp;% hombre, 22 a 32&nbsp;% mujer). Modo por defecto para la mayor\u00eda de los objetivos de p\u00e9rdida de peso &laquo;normales&raquo;.<\/p>\n    <div class=\"lab\">Riesgos<\/div>\n    <p>Si el d\u00e9ficit se extiende m\u00e1s all\u00e1 de 12 semanas sin diet break, la adaptaci\u00f3n metab\u00f3lica puede superar el 20&nbsp;%: la p\u00e9rdida se estanca. Soluci\u00f3n: recalibrar el TDEE y considerar un refeed.<\/p>\n    <div class=\"lab\">Recomendaci\u00f3n Lean<\/div>\n    <p>Objetivo por defecto para la mayor\u00eda de los nuevos usuarios. Lean ajusta autom\u00e1ticamente el objetivo kcal del d\u00eda seg\u00fan el balance cal\u00f3rico live y la adaptaci\u00f3n metab\u00f3lica calculada.<\/p>\n  <\/div>\n\n  <div class=\"sd agg\">\n    <div class=\"head\"><h4>D\u00e9ficit agresivo<\/h4><span class=\"pct\">&minus;25 a &minus;30&nbsp;% del TDEE<\/span><\/div>\n    <p>P\u00e9rdida esperada: ~0,75 a 1&nbsp;kg\/semana. Adaptaci\u00f3n metab\u00f3lica fuerte (hasta el 25&nbsp;% en 8 semanas seg\u00fan M\u00fcller). Hambre importante. Riesgo de p\u00e9rdida de m\u00fasculo si las prote\u00ednas son insuficientes.<\/p>\n    <div class=\"lab\">Para qui\u00e9n<\/div>\n    <p>Perfiles con sobrepeso importante (grasa &gt; 28&nbsp;% hombre, &gt; 35&nbsp;% mujer) que pueden tolerar un d\u00e9ficit absoluto m\u00e1s amplio sin riesgo muscular. Atletas en fase corta antes de competici\u00f3n (peak week).<\/p>\n    <div class=\"lab\">Riesgos<\/div>\n    <p>M\u00e1s all\u00e1 del &minus;30&nbsp;%, p\u00e9rdida muscular casi garantizada (Helms 2014), ca\u00edda de las hormonas tiroideas y sexuales, rendimiento en el gimnasio que se desploma. Amenorrea en la mujer. Letargo, mala recuperaci\u00f3n.<\/p>\n    <div class=\"lab\">Recomendaci\u00f3n Lean<\/div>\n    <p>Solo fases cortas (2 a 4 semanas m\u00e1x.), seguidas de una vuelta al d\u00e9ficit moderado o de un diet break a mantenimiento. Nunca en modo &laquo;larga duraci\u00f3n&raquo;.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; C\u00f3mo Lean recalibra tu d\u00e9ficit<\/span>El d\u00e9ficit que se mueve con tu cuerpo<\/h2>\n\n<div class=\"body\">\n<p>Un d\u00e9ficit calculado al inicio de la dieta solo vale al inicio de la dieta. Al cabo de 2 a 3 semanas, tu cuerpo ha cambiado: menos peso, a veces menos grasa, BMR m\u00e1s bajo, adaptaci\u00f3n metab\u00f3lica que empieza. El d\u00e9ficit &laquo;&minus;500 kcal\/d\u00eda&raquo; que manten\u00edas se vuelve un d\u00e9ficit &laquo;&minus;300 kcal\/d\u00eda&raquo; sin que cambies nada. La p\u00e9rdida se ralentiza, entras en p\u00e1nico, recortas m\u00e1s: es la trampa de la subalimentaci\u00f3n.<\/p>\n<p>Lean lo evita recalcul\u00e1ndolo todo, en continuo:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Rec\u00e1lculo del BMR en cada pesada<\/h4>\n    <div class=\"meta\">Modelo propietario patentado sobre masa magra<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Cuando pesas 2&nbsp;kg menos, tu BMR mec\u00e1nico es m\u00e1s bajo. Lean lo recalcula autom\u00e1ticamente. Sin tocar la calculadora.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. BodyScan IA recurrente<\/h4>\n    <div class=\"meta\">Foto, 5 segundos, grasa corporal actualizada<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Durante la definici\u00f3n, tu masa magra puede cambiar (idealmente estable, a veces en ligera bajada). La grasa corporal se actualiza, as\u00ed que el BMR tambi\u00e9n.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Adaptaci\u00f3n metab\u00f3lica modelada<\/h4>\n    <div class=\"meta\">Coeficiente multiplicador del BMR, convenci\u00f3n 100&rarr;0&nbsp;%<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Cada semana en d\u00e9ficit, Lean estima tu coeficiente de adaptaci\u00f3n. Si pierdes menos de lo previsto, el coeficiente baja: tu TDEE recalculado refleja tu realidad fisiol\u00f3gica.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Balance cal\u00f3rico live<\/h4>\n    <div class=\"meta\">Objetivo kcal del d\u00eda que se mueve durante el d\u00eda<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">A lo largo del d\u00eda, tu objetivo se desplaza seg\u00fan lo que ya has comido y tu actividad real (pasos, sesiones). Ves en directo cu\u00e1nto puedes comer a\u00fan para quedarte en tu objetivo.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Esta l\u00f3gica vive en la <b>Pir\u00e1mide de Progresi\u00f3n<\/b> de Lean: adherencia &gt; objetivo cal\u00f3rico &gt; pasos &gt; macros. La jerarqu\u00eda que maximiza la p\u00e9rdida sin romperla. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\">Ver la Pir\u00e1mide en la app<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Todo lo que te preguntas sobre el d\u00e9ficit cal\u00f3rico<\/h2>\n<details class=\"faq\"><summary>\u00bfC\u00f3mo calcular tu d\u00e9ficit cal\u00f3rico con precisi\u00f3n?<\/summary><div class=\"faq-body\"><p>Parte de tu TDEE real (BMR sobre masa magra + NEAT + EAT + TEF, idealmente bodyfat-aware), y aplica un porcentaje de d\u00e9ficit seg\u00fan tu objetivo: 10 % para preservar el m\u00fasculo, 20 % para una definici\u00f3n est\u00e1ndar, 25 a 30 % para una fase agresiva corta. Evita las cifras redondas tipo 500 kcal menos: son demasiado agresivas en cuerpos peque\u00f1os y demasiado suaves en los grandes.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfQu\u00e9 d\u00e9ficit cal\u00f3rico para perder 1 kg por semana?<\/summary><div class=\"faq-body\"><p>Un kilo de grasa corporal contiene unas 7 700 kcal. En teor\u00eda, un d\u00e9ficit diario de 1 100 kcal dar\u00eda 1 kg por semana. En la pr\u00e1ctica, la adaptaci\u00f3n metab\u00f3lica frena la p\u00e9rdida del 15 al 25 % al cabo de unas semanas. Para apuntar a 1 kg\/semana de forma realista, hace falta un d\u00e9ficit inicial del 25 al 30 % del TDEE, sin sostenerlo m\u00e1s de 2 a 4 semanas.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfQu\u00e9 d\u00e9ficit cal\u00f3rico para definir sin perder m\u00fasculo?<\/summary><div class=\"faq-body\"><p>El d\u00e9ficit moderado (-20 % del TDEE) es el mejor compromiso. Combinado con 1,8 a 2,2 g de prote\u00edna por kg de masa magra y un entrenamiento de fuerza regular, permite una p\u00e9rdida de grasa de ~0,5 kg\/semana preservando la masa muscular (Helms 2014). El d\u00e9ficit lento (-10 %) protege a\u00fan m\u00e1s pero es m\u00e1s lento.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>D\u00e9ficit cal\u00f3rico demasiado grande: \u00bfqu\u00e9 riesgos?<\/summary><div class=\"faq-body\"><p>M\u00e1s all\u00e1 del 30 % del TDEE, los riesgos se acumulan: p\u00e9rdida de m\u00fasculo acelerada, ca\u00edda de las hormonas tiroideas (T3, T4), ca\u00edda de las hormonas sexuales (testosterona en el hombre, estr\u00f3genos en la mujer, hasta la amenorrea), rendimiento en el gimnasio que se desploma, sue\u00f1o degradado, metabolismo adaptativo que se refuerza y frena a\u00fan m\u00e1s la p\u00e9rdida. Acabas perdiendo m\u00e1s m\u00fasculo que grasa.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfCu\u00e1ntas kcal menos al d\u00eda para perder 5 kg?<\/summary><div class=\"faq-body\"><p>Depende del ritmo objetivo. A d\u00e9ficit moderado (-20 % TDEE, ~0,5 kg\/semana), hacen falta 10 semanas para 5 kg de peso total. A d\u00e9ficit lento (-10 %, ~0,25 kg\/semana), 20 semanas. Nota que estas estimaciones suponen una adaptaci\u00f3n metab\u00f3lica media; el ritmo real se ralentiza con las semanas, es normal y por eso Lean recalibra.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfPor qu\u00e9 mi p\u00e9rdida se ralentiza tras unas semanas en d\u00e9ficit?<\/summary><div class=\"faq-body\"><p>Tres causas simult\u00e1neas. Primera: tu BMR baja porque pesas menos. Segunda: la adaptaci\u00f3n metab\u00f3lica reduce tu BMR del 5 al 20 % bajo el valor esperado. Tercera: tu NEAT inconsciente disminuye (te mueves menos sin darte cuenta). En total, tu TDEE real puede caer del 15 al 25 % respecto al TDEE inicial. Soluci\u00f3n: recalibrar el d\u00e9ficit como porcentaje del nuevo TDEE, no en valor absoluto.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfHay que hacer un diet break durante una definici\u00f3n?<\/summary><div class=\"faq-body\"><p>S\u00ed, en cuanto la definici\u00f3n supera las 8 a 12 semanas o la adaptaci\u00f3n metab\u00f3lica se vuelve demasiado fuerte (p\u00e9rdida estancada pese al d\u00e9ficit). El diet break consiste en volver a mantenimiento (TDEE) durante 1 a 2 semanas para permitir que las hormonas suban y el metabolismo se reinicie parcialmente (Trexler 2014). Despu\u00e9s se retoma el d\u00e9ficit, a un ritmo similar o m\u00e1s suave.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>D\u00e9ficit cal\u00f3rico hombre vs mujer: \u00bfqu\u00e9 diferencia?<\/summary><div class=\"faq-body\"><p>El principio (porcentaje del TDEE) es id\u00e9ntico. Pero el umbral m\u00ednimo absoluto difiere: en el hombre, bajar de 1 500 kcal\/d\u00eda raramente est\u00e1 justificado; en la mujer, el umbral hormonal est\u00e1 alrededor de 1 200 a 1 300 kcal. Por debajo, riesgo de amenorrea y de desajuste tiroideo. Las mujeres en fase l\u00fatea (antes de la regla) pueden retener 1 a 2 kg de agua que enmascara la p\u00e9rdida de grasa: sin p\u00e1nico.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfSe puede perder grasa y ganar m\u00fasculo a la vez?<\/summary><div class=\"faq-body\"><p>S\u00ed, es la recomposici\u00f3n corporal. Posible sobre todo en: (a) principiantes en fuerza, (b) perfiles con sobrepeso, (c) perfiles que salen de una larga pausa. Condiciones: d\u00e9ficit m\u00ednimo (-10 % TDEE m\u00e1x.), prote\u00ednas altas (~2 g\/kg masa magra), entrenamiento de fuerza progresivo, sue\u00f1o de 7 a 9 h. La p\u00e9rdida de peso es lenta (~0,2 kg\/semana) pero la grasa baja m\u00e1s r\u00e1pido que el peso.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfEl mito 7700 kcal = 1 kg es verdad?<\/summary><div class=\"faq-body\"><p>Te\u00f3ricamente, s\u00ed: 1 kg de grasa corporal contiene unas 7 700 kcal. En la pr\u00e1ctica, no: la adaptaci\u00f3n metab\u00f3lica hace que un d\u00e9ficit acumulado de 7 700 kcal en varias semanas no produzca exactamente 1 kg de p\u00e9rdida. La regla funciona al inicio del d\u00e9ficit, luego deriva del 15 al 25 % al cabo de 6 a 8 semanas. Por eso las calculadoras est\u00e1ticas se equivocan y Lean recalcula en continuo.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Fuentes cient\u00edficas<\/h4>\n  <ol>\n    <li>Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958 Sep-Oct;6(5):542-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/13594881\/\" target=\"_blank\" rel=\"noopener\">PubMed 13594881<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008 Mar;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Curr Obes Rep. 2016;5(4):413-23. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">PubMed 27739007<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb;11(1):7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">PubMed 24571926<\/a>.<\/li>\n    <li>Aragon AA, Schoenfeld BJ, Wildman R, et al. ISSN position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun;14:16. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">PubMed 28630601<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Tu d\u00e9ficit cal\u00f3rico, recalibrado cada semana<\/h3>\n  <p>BodyScan IA, balance cal\u00f3rico live, adaptaci\u00f3n metab\u00f3lica modelada. Sin f\u00f3rmula de papel ni cifra redonda. Descarga gratis, 7&nbsp;d\u00edas de prueba en el plan anual.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-deficit\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#calculator\",\"name\":\"Calculateur de d\u00e9ficit calorique\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/\",\"description\":\"Calculateur de d\u00e9ficit calorique sur TDEE bodyfat-aware avec trois sc\u00e9narios (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %).\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-deficit-calorique\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Comment calculer son d\u00e9ficit calorique pr\u00e9cis\u00e9ment ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pars de ton TDEE r\u00e9el (BMR sur masse maigre + NEAT + EAT + TEF, id\u00e9alement bodyfat-aware), puis applique un pourcentage de d\u00e9ficit selon ton objectif : 10 % pour pr\u00e9server le muscle, 20 % pour une s\u00e8che standard, 25 \u00e0 30 % pour une phase agressive courte. \u00c9vite les chiffres ronds type 500 kcal en moins : ils sont trop agressifs sur les petits gabarits et trop doux sur les gros.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour perdre 1 kg par semaine ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Un kilo de gras corporel contient environ 7 700 kcal. En th\u00e9orie, un d\u00e9ficit quotidien de 1 100 kcal donnerait 1 kg par semaine. En pratique, l'adaptation m\u00e9tabolique freine la perte de 15 \u00e0 25 % au bout de quelques semaines. Pour viser 1 kg\/semaine de fa\u00e7on r\u00e9aliste, il faut un d\u00e9ficit initial de 25 \u00e0 30 % du TDEE, \u00e0 ne pas tenir au-del\u00e0 de 2 \u00e0 4 semaines.\"}},{\"@type\":\"Question\",\"name\":\"Quel d\u00e9ficit calorique pour une s\u00e8che sans perdre de muscle ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le d\u00e9ficit mod\u00e9r\u00e9 (-20 % du TDEE) est le meilleur compromis. Combin\u00e9 \u00e0 1,8 \u00e0 2,2 g de prot\u00e9ines par kg de masse maigre et \u00e0 un entra\u00eenement en force r\u00e9gulier, il permet une perte de gras d'environ 0,5 kg\/semaine en pr\u00e9servant la masse musculaire (Helms 2014). Le d\u00e9ficit lent (-10 %) est encore plus protecteur mais plus lent.\"}},{\"@type\":\"Question\",\"name\":\"D\u00e9ficit calorique trop important : quels risques ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Au-del\u00e0 de 30 % du TDEE, les risques s'accumulent : perte de muscle acc\u00e9l\u00e9r\u00e9e, chute des hormones thyro\u00efdiennes (T3, T4), chute des hormones sexuelles (testost\u00e9rone chez l'homme, oestrog\u00e8nes chez la femme, jusqu'\u00e0 l'am\u00e9norrh\u00e9e), performance en salle qui s'effondre, sommeil d\u00e9grad\u00e9, m\u00e9tabolisme adaptatif qui se renforce et freine encore plus la perte. Tu finis par perdre plus de muscle que de gras.\"}},{\"@type\":\"Question\",\"name\":\"Combien de kcal en moins par jour pour perdre 5 kg ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Cela d\u00e9pend du rythme cible. \u00c0 d\u00e9ficit mod\u00e9r\u00e9 (-20 % TDEE, ~0,5 kg\/semaine), il faut 10 semaines pour 5 kg de poids total. \u00c0 d\u00e9ficit lent (-10 %, ~0,25 kg\/semaine), 20 semaines. Note que ces estimations supposent une adaptation m\u00e9tabolique moyenne ; le rythme r\u00e9el ralentit au fil des semaines, c'est normal et c'est pour \u00e7a que Lean recalibre.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi ma perte ralentit apr\u00e8s quelques semaines en d\u00e9ficit ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Trois causes simultan\u00e9es. Premi\u00e8re : ton BMR baisse parce que tu p\u00e8ses moins lourd. Deuxi\u00e8me : l'adaptation m\u00e9tabolique r\u00e9duit ton BMR de 5 \u00e0 20 % sous la valeur attendue. Troisi\u00e8me : ton NEAT inconscient diminue (tu bouges moins sans t'en rendre compte). Au total, ton TDEE r\u00e9el peut chuter de 15 \u00e0 25 % par rapport au TDEE de d\u00e9but. Solution : recalibrer le d\u00e9ficit en pourcentage du nouveau TDEE, pas en valeur absolue.\"}},{\"@type\":\"Question\",\"name\":\"Faut-il faire un diet break pendant une s\u00e8che ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, d\u00e8s que la s\u00e8che d\u00e9passe 8 \u00e0 12 semaines ou que l'adaptation m\u00e9tabolique devient trop forte (perte stagnante malgr\u00e9 d\u00e9ficit). Le diet break consiste \u00e0 revenir \u00e0 maintenance (TDEE) pendant 1 \u00e0 2 semaines pour permettre aux hormones de remonter et au m\u00e9tabolisme de se r\u00e9initialiser partiellement (Trexler 2014). 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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\/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\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora TDEE completa: la f\u00f3rmula can\u00f3nica BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculadora TDEE bodyfat-aware con desglose de los 4 bloques metab\u00f3licos.<\/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>Calcule ton d\u00e9ficit calorique sur ton vrai TDEE bodyfat-aware. Trois rythmes (lent -10 %, mod\u00e9r\u00e9 -20 %, agressif -25 \u00e0 -30 %), warning au-del\u00e0 de -30 %, recalibrage continu via Lean.<\/p>","protected":false},"author":1,"featured_media":1567,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadora de d\u00e9ficit cal\u00f3rico para definir: el m\u00e9todo real<\/title>\n<meta name=\"description\" content=\"Calcula tu d\u00e9ficit cal\u00f3rico sobre tu verdadero TDEE basado en grasa corporal. 3 ritmos (lento, moderado, agresivo), aviso de p\u00e9rdida muscular, recalibrado continuo v\u00eda Lean.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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