{"id":1587,"date":"2026-05-26T22:52:45","date_gmt":"2026-05-26T22:52:45","guid":{"rendered":"https:\/\/lean-app.com\/?p=1587"},"modified":"2026-09-08T18:17:13","modified_gmt":"2026-09-08T18:17:13","slug":"metabolisme-de-base","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/metabolisme-de-base\/","title":{"rendered":"Metabolismo basal: todo lo que necesitas saber para calcularlo con precisi\u00f3n (BMR explicado)"},"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-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px}\n#lvm-shell .calc-card.lean{border-left:4px solid var(--pink);background:linear-gradient(90deg,var(--pink-soft),#fff 30%)}\n#lvm-shell .calc-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-card .formula{font-size:13px;color:var(--dim);margin-top:2px}\n#lvm-shell .calc-card .result{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.025em;margin-top:8px;color:var(--ink);line-height:1}\n#lvm-shell .calc-card .result .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-card.lean .result{color:var(--pink)}\n#lvm-shell .calc-delta{margin-top:10px;padding:12px 14px;background:#fff;border:1px dashed var(--pink);border-radius:10px;font-size:14px;color:var(--ink)}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* Comparator cards (3 formulas pros\/cons) *\/\n#lvm-shell .compar-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:24px 0}\n#lvm-shell .compar-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px}\n#lvm-shell .compar-card.lean{border-left:4px solid var(--pink)}\n#lvm-shell .compar-card h4{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .compar-card .year{font-size:12px;color:var(--muted);font-family:var(--font-mono);margin-bottom:14px;letter-spacing:.04em}\n#lvm-shell .compar-card .desc{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 12px}\n#lvm-shell .compar-card .pros,#lvm-shell .compar-card .cons{margin:6px 0;font-size:13px;line-height:1.5}\n#lvm-shell .compar-card .pros{color:var(--green)}\n#lvm-shell .compar-card .cons{color:var(--red)}\n#lvm-shell .compar-card .pros b,#lvm-shell .compar-card .cons b{display:inline-block;width:18px}\n\n\/* Pyramide section *\/\n#lvm-shell .pyramide-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .pyramide-illust img{width:100%;border-radius:18px;box-shadow:0 12px 32px rgba(20,20,40,.12)}\n#lvm-shell .pyramide-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .pyramide-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\u2212\"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* BodyScan illust *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* Body copy paragraphs *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1587 #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-1587 #lvm-shell .wrap,\nbody.postid-1587 #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-1587 #lvm-shell .wrap,\n  body.postid-1587 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1587 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1587 #lvm-shell *{max-width:100%}\nbody.postid-1587 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1587 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1587 #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-1587 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1587 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1587 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1587 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1587 #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-1587 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1587 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1587 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1587 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1587 #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-1587 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1587 #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-1587 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1587 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1587 #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-1587 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1587 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1587 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1587 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1587 #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-1587 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1587 #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-1587 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1587 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1587 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1587 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1587 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1587 #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-1587 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1587 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1587 #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-1587 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1587 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #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-1587 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1587 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1587 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1587 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1587 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1587 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1587 #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-1587 #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-1587 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1587 #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-1587 #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-1587 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1587 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1587 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1587 #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}\n\/* BodyScan illust: no dark phone frame (plain screenshot display) *\/\n#lvm-shell .bodyscan-illust .mini-phone{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}<\/style>\n\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/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=pillar-bmr\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" 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; Metabolismo basal<\/div>\n  <div class=\"eyebrow\">Pilar &middot; Ciencia del metabolismo<\/div>\n  <h1 id=\"title\">Metabolismo basal.\n    <span class=\"alt\">Todo lo que necesitas saber para calcularlo con precisi\u00f3n: el BMR explicado.<\/span>\n  <\/h1>\n  <p class=\"dek\">El metabolismo basal (BMR) es la base de tu TDEE y de toda definici\u00f3n exitosa. Pero solo es preciso si se conoce la masa magra real. Aqu\u00ed te explicamos por qu\u00e9.<\/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; 11&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=pillar-bmr\" 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=pillar-bmr\" 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 BMR (Basal Metabolic Rate, metabolismo basal) es la energ\u00eda que tu cuerpo quema en reposo para hacer funcionar tu coraz\u00f3n, tu cerebro, tus ri\u00f1ones. Representa del 60 al 75&nbsp;% de tu gasto total. Sin embargo, la mayor\u00eda de las apps lo calculan con peso+edad+sexo, y por eso se equivocan en 200 a 500&nbsp;kcal\/d\u00eda en los perfiles musculosos o sedentarios.\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>El metabolismo basal (BMR) es la energ\u00eda que tu cuerpo gasta en reposo. Representa del 60 al 75&nbsp;% de tu gasto total (TDEE). Su precisi\u00f3n depende de la <b>masa magra real<\/b>, y por tanto de la grasa corporal. Harris-Benedict 1919 y Mifflin-St Jeor 1990 lo estiman sin grasa corporal, con un margen de error de 200 a 500&nbsp;kcal\/d\u00eda. Lean mide tu grasa corporal con el BodyScan IA y luego aplica un <b>modelo propietario patentado<\/b> que calcula tu BMR sobre la masa magra real. <a href=\"https:\/\/lean-app.com\/es\/calcul-metabolisme-de-base\/\" style=\"color:var(--pink);text-decoration:underline\">\u00bfSolo quieres tu cifra? Usa la calculadora dedicada.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definici\u00f3n<\/span>El BMR, primer ladrillo del TDEE<\/h2>\n\n<div class=\"body\">\n<p id=\"bmr-signification\"><b>BMR significa Basal Metabolic Rate<\/b>, en espa\u00f1ol \u00ab&nbsp;metabolismo basal&nbsp;\u00bb (literalmente \u00ab&nbsp;tasa metab\u00f3lica basal&nbsp;\u00bb). Tres letras para una sola idea: el n\u00famero m\u00ednimo de kcal que tu cuerpo quema cada d\u00eda en reposo completo, solo para mantenerte con vida.<\/p>\n<p>El <b>BMR (Basal Metabolic Rate)<\/b>, o metabolismo basal, es la energ\u00eda m\u00ednima que tu cuerpo quema en reposo para hacer funcionar tus funciones vitales: respiraci\u00f3n, circulaci\u00f3n sangu\u00ednea, funcionamiento del cerebro, los ri\u00f1ones, el h\u00edgado, mantenimiento de la temperatura corporal. Medido en ayunas, tumbado, en neutralidad t\u00e9rmica. <b>Es el gasto fijo de tu organismo, independientemente de lo que hagas con tu d\u00eda.<\/b><\/p>\n<p>En la ecuaci\u00f3n can\u00f3nica del gasto energ\u00e9tico total, el BMR es el primer ladrillo:<\/p>\n<\/div>\n\n<div class=\"statement\" style=\"margin:28px 0\"><p><b style=\"color:var(--pink);font-variant-numeric:tabular-nums\">TDEE = BMR + NEAT + EAT + TEF<\/b><\/p><\/div>\n\n<div class=\"body\">\n<p>Concretamente, tu BMR representa <b>del 60 al 75&nbsp;%<\/b> de tu TDEE en la mayor\u00eda de los adultos (el resto se reparte entre NEAT, EAT y TEF). Es con diferencia la primera partida de gasto. Si te equivocas en 150&nbsp;kcal en tu BMR, tu TDEE est\u00e1 mal en 150&nbsp;kcal. Tu d\u00e9ficit est\u00e1 mal en 150&nbsp;kcal. Tu plan de definici\u00f3n est\u00e1 mal en 150&nbsp;kcal. <b>Todo parte de ah\u00ed.<\/b><\/p>\n<p>La adaptaci\u00f3n metab\u00f3lica viene despu\u00e9s como <b>coeficiente multiplicador del BMR<\/b> en d\u00e9ficit cal\u00f3rico prolongado (convenci\u00f3n Lean: 100&nbsp;% = \u00f3ptimo, 90&nbsp;% = 10&nbsp;% de adaptaci\u00f3n acumulada, es decir, BMR reducido un 10&nbsp;%). No entra <b>pasos<\/b> en la suma del TDEE: modula el BMR.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  \u00bfQuieres el detalle de los 4 ladrillos? <a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\">Calculadora TDEE completa<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/es\/neat-depense-non-sportive\/\">NEAT (pasos)<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/es\/eat\/\">EAT (deporte)<\/a> u00b7 <a href=\"https:\/\/lean-app.com\/es\/effet-thermique-des-aliments\/\">TEF (digesti\u00f3n)<\/a>.\n<\/div>\n\n<!-- Diagramme TDEE Franck ID 876 \u2014 paysage max-width:580px -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/diagramme-circulaire-composants-tdee-bmr-neat-eat-tef-1024x680.png\" alt=\"Diagramme circulaire TDEE : BMR 57%, NEAT 27%, EAT 6%, TEF 10%\" width=\"1024\" height=\"680\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Reparto t\u00edpico del TDEE: el BMR representa el 57&nbsp;% del gasto total.<\/p>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Los motores del BMR<\/span>\u00bfQu\u00e9 \u00f3rganos queman qu\u00e9 en reposo?<\/h2>\n\n<div class=\"body\">\n<p>Tu metabolismo basal no es una media abstracta. Corresponde a la suma de las necesidades energ\u00e9ticas de cada \u00f3rgano. Este es el reparto medido en la literatura fisiol\u00f3gica:<\/p>\n<\/div>\n\n<!-- Tableau organes converti en cards stacked (z\u00e9ro tableau scrollable) -->\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:12px\">\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">M\u00fasculos<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">30&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">H\u00edgado<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">25&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--pink)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Cerebro<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--pink)\">20&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid #C8A019\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Coraz\u00f3n<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">10&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--muted)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Ri\u00f1ones<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--muted)\">5&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--muted)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Tejido adiposo (grasa)<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--muted)\">3&nbsp;%<\/span>\n  <\/div>\n  <div style=\"display:flex;align-items:center;justify-content:space-between;padding:14px 18px;background:var(--paper);border-radius:10px;border-left:3px solid var(--dim)\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Resto (piel, intestinos&hellip;)<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:var(--dim)\">7&nbsp;%<\/span>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Lo que esta tabla dice de inmediato: <b>los m\u00fasculos representan el 30&nbsp;% del BMR<\/b>, frente a solo un 3&nbsp;% para la grasa. Ganar masa muscular aumenta directamente tu metabolismo basal. Perder m\u00fasculo (en una definici\u00f3n mal llevada) lo hace caer. Es el mecanismo m\u00e1s subestimado en la gesti\u00f3n del peso a largo plazo.<\/p>\n<p>Consecuencia importante: un BMR m\u00e1s alto aumenta indirectamente tu NEAT y tu EAT. Ejemplo concreto: un strongman con 1&thinsp;800&nbsp;kcal de BMR quema unas 0,08&nbsp;kcal por paso, frente a 0,02&nbsp;kcal para una mujer de 50&nbsp;kg. La misma actividad produce un resultado metab\u00f3lico muy diferente seg\u00fan la masa magra de partida.<\/p>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Historia<\/span>Cuatro f\u00f3rmulas de BMR, 105 a\u00f1os de evoluci\u00f3n<\/h2>\n<p>Cuatro ecuaciones dominan la literatura cient\u00edfica sobre el c\u00e1lculo del BMR desde hace un siglo. Cada una responde a una \u00e9poca, una muestra, una intenci\u00f3n. Esto es lo que dicen realmente y sus l\u00edmites.<\/p>\n\n<div class=\"compar-grid\">\n  <div class=\"compar-card\">\n    <h4>Harris-Benedict<\/h4>\n    <div class=\"year\">1919, revisada en 1984 &middot; 136 sujetos<\/div>\n    <p class=\"desc\">La gran antecesora. Estima el BMR a partir de peso, altura, edad y sexo. Todav\u00eda se usa por defecto en muchas calculadoras online y en algunas apps de consumo.<\/p>\n    <p class=\"pros\"><b>+<\/b> Citada en todas partes, comparable de una calculadora a otra.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Calibrada sobre una poblaci\u00f3n centenaria. Sobreestima el BMR entre un 5 y un 10&nbsp;% en los perfiles modernos.<\/p>\n  <\/div>\n\n  <div class=\"compar-card\">\n    <h4>Mifflin-St Jeor<\/h4>\n    <div class=\"year\">1990 &middot; 498 sujetos<\/div>\n    <p class=\"desc\">Recalibrada sobre una poblaci\u00f3n estadounidense de finales de los 80. Considerada la referencia \u00abmoderna sin grasa corporal\u00bb por los dietistas cl\u00ednicos. Precisa a &plusmn;10&nbsp;% en el perfil medio.<\/p>\n    <p class=\"pros\"><b>+<\/b> M\u00e1s precisa que Harris-Benedict en el 70&nbsp;% de los perfiles.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Ninguna consideraci\u00f3n de la grasa corporal. Margen de error de 200 a 400 kcal en perfiles musculosos o sedentarios.<\/p>\n  <\/div>\n\n  <div class=\"compar-card\">\n    <h4>Ecuaciones sobre masa magra<\/h4>\n    <div class=\"year\">A\u00f1os 1980 y posteriores &middot; literatura fisiol\u00f3gica<\/div>\n    <p class=\"desc\">Familia de ecuaciones que se apoyan en la <b>masa magra (FFM)<\/b> en lugar del peso total. Forma p\u00fablica t\u00edpica: 370 + 21,6 &times; FFM (kg). M\u00e1s precisa cient\u00edficamente, pero requiere conocer la grasa corporal.<\/p>\n    <p class=\"pros\"><b>+<\/b> Precisi\u00f3n mejorada en todos los perfiles, incluidos musculosos y sedentarios.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Requiere una medici\u00f3n precisa de la grasa corporal (impedanciometr\u00eda, DEXA o BodyScan IA). Hist\u00f3ricamente poco accesible.<\/p>\n  <\/div>\n\n  <div class=\"compar-card lean\">\n    <h4>Modelo propietario patentado de Lean<\/h4>\n    <div class=\"year\">2024 &middot; calibrado con m\u00e1s de 10&thinsp;000 usuarios<\/div>\n    <p class=\"desc\">Se apoya en la <b>masa magra real<\/b> medida por BodyScan IA, integra una funci\u00f3n de adaptaci\u00f3n metab\u00f3lica en d\u00e9ficit, aplica una correcci\u00f3n fina por edad y se recalibra semana a semana con el pesaje y el BodyScan. <b>No es una f\u00f3rmula de papel: es un modelo que aprende de tus datos.<\/b><\/p>\n    <p class=\"pros\"><b>+<\/b> Precisi\u00f3n &plusmn;3&nbsp;% en perfiles musculosos, sedentarios, menopausia, posparto. Recalibraci\u00f3n continua.<\/p>\n    <p class=\"cons\"><b>&minus;<\/b> Requiere un BodyScan IA inicial (5 segundos, gratis en Lean) y un dato de peso regular.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; La palanca<\/span>Por qu\u00e9 la grasa corporal lo cambia todo en el BMR<\/h2>\n\n<div class=\"statement\"><p>Dos hombres de 80&nbsp;kg no tienen el mismo BMR. <span class=\"accent\">El m\u00fasculo quema 3 veces m\u00e1s que la grasa en reposo.<\/span><\/p><\/div>\n\n<div class=\"body\">\n<p>La masa magra (\u00f3rganos + m\u00fasculos + huesos + agua) es el motor metab\u00f3lico. La masa grasa, en cambio, es casi inerte desde el punto de vista energ\u00e9tico. Concretamente: <b>1&nbsp;kg de m\u00fasculo quema unas 13&nbsp;kcal\/d\u00eda en reposo, 1&nbsp;kg de grasa unas 4&nbsp;kcal\/d\u00eda<\/b> (Heymsfield, M\u00fcller, Hall). La relaci\u00f3n es de 3 a 1.<\/p>\n<p>Toma dos hombres de 80&nbsp;kg y 180&nbsp;cm. El primero est\u00e1 al 12&nbsp;% de grasa corporal (deportista, masa magra 70,4&nbsp;kg). El segundo al 28&nbsp;% (sedentario, masa magra 57,6&nbsp;kg). En el BMR calculado con una ecuaci\u00f3n sobre masa magra, la diferencia es del orden de <b>275 kcal\/d\u00eda<\/b>. Mifflin-St Jeor, sin embargo, les atribuye la misma cifra: 1&thinsp;780 kcal. Es el error estructural que pasa desapercibido durante meses de definici\u00f3n fallida.<\/p>\n<p>Peor a\u00fan: en d\u00e9ficit prolongado, tu BMR no baja solo porque peses menos (Hall 2008, M\u00fcller 2015). Baja tambi\u00e9n porque tu cuerpo activa una <b>adaptaci\u00f3n metab\u00f3lica<\/b> : entre un 5 y un 25&nbsp;% menos seg\u00fan el d\u00e9ficit y su duraci\u00f3n. Sin grasa corporal Y sin adaptaci\u00f3n modelizada, navegas a ciegas.<\/p>\n<\/div>\n\n<!-- BodyScan r\u00e9sultat bodyfat 11% homme \u2014 ID 808, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/resultat-bodyfat-ia-homme-lean-app-1-514x1024.png\" alt=\"r\u00e9sultat bodyfat IA homme Lean, taux 11%\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>BodyScan IA<\/b> : resultado grasa corporal 11&nbsp;%, precisi\u00f3n de 2&nbsp;%. Foto, 5 segundos.<\/p>\n<\/div>\n\n<div class=\"body\">\n<p>El enfoque cient\u00edfico para calcular un BMR m\u00e1s preciso cuando se conoce la grasa corporal se apoya en la <b>masa magra (FFM, Fat-Free Mass)<\/b>. La forma p\u00fablica de esta ecuaci\u00f3n, citada desde los a\u00f1os 80 en la literatura fisiol\u00f3gica, da aproximadamente 370 + 21,6 &times; masa magra (kg). El <b>modelo propietario patentado Lean<\/b> va m\u00e1s lejos: integra una funci\u00f3n de adaptaci\u00f3n metab\u00f3lica, el agua corporal, el gluc\u00f3geno, y se recalibra v\u00eda BodyScan IA en cada pesada.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  \u00bfQuieres comparar las 3 f\u00f3rmulas con tus propias cifras? <a href=\"https:\/\/lean-app.com\/es\/calcul-metabolisme-de-base\/\">Usa la calculadora de metabolismo basal Lean<\/a> (Harris-Benedict, Mifflin-St Jeor, enfoque sobre masa magra).\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Tres perfiles, tres verdades<\/span>La diferencia Mifflin contra Lean crece con tu composici\u00f3n<\/h2>\n<p>Tres hombres de morfotipos distintos, c\u00e1lculos comparados. Las cifras salen de las tres f\u00f3rmulas con 80&nbsp;kg \/ 180&nbsp;cm \/ 32&nbsp;a\u00f1os, ajustando solo la grasa corporal. Ves de inmediato d\u00f3nde se equivocan Harris-Benedict y Mifflin-St Jeor.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Perfil deportivo<\/h4>\n    <div class=\"meta\">32 a\u00f1os &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 12&nbsp;% de grasa &middot; masa magra 70,4&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Enfoque Lean (masa magra)<\/span><span class=\"v\">1&thinsp;873 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Diferencia Lean vs Mifflin: <b style=\"color:var(--pink)\">+93 kcal\/d\u00eda<\/b>. En 90 d\u00edas, son casi 10&thinsp;000 kcal &laquo;olvidadas&raquo; por las f\u00f3rmulas cl\u00e1sicas.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Perfil medio<\/h4>\n    <div class=\"meta\">32 a\u00f1os &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 20&nbsp;% de grasa &middot; masa magra 64&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Enfoque Lean (masa magra)<\/span><span class=\"v\">1&thinsp;735 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Diferencia Lean vs Mifflin: <b style=\"color:var(--pink)\">&minus;45 kcal\/d\u00eda<\/b>. En este perfil medio, Mifflin encaja bien (es el perfil sobre el que la f\u00f3rmula se calibr\u00f3 en 1990). Toda desviaci\u00f3n de este perfil aumenta el error.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Perfil sedentario<\/h4>\n    <div class=\"meta\">32 a\u00f1os &middot; 80&nbsp;kg &middot; 180&nbsp;cm &middot; 28&nbsp;% de grasa &middot; masa magra 57,6&nbsp;kg<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Harris-Benedict 1919<\/span><span class=\"v\">1&thinsp;855 kcal<\/span><\/div>\n      <div class=\"rw\"><span>Mifflin-St Jeor 1990<\/span><span class=\"v\">1&thinsp;780 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>Enfoque Lean (masa magra)<\/span><span class=\"v\">1&thinsp;597 kcal<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Diferencia Lean vs Mifflin: <b style=\"color:var(--pink)\">&minus;183 kcal\/d\u00eda<\/b>. Mifflin sobreestima su BMR en 166 kcal. Exactamente por eso tantos perfiles con sobrepeso &laquo;no adelgazan pese al d\u00e9ficit calculado&raquo;.<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; El motor Lean<\/span>C\u00f3mo calcula Lean tu BMR (modelo propietario patentado)<\/h2>\n\n<div class=\"body\">\n<p>Lean utiliza un modelo propietario patentado para calcular tu BMR. El dato de entrada principal no es tu peso: es tu <b>masa magra real<\/b>, deducida de tu grasa corporal medida por BodyScan IA. La masa grasa se ignora en el c\u00e1lculo del motor metab\u00f3lico, porque es metab\u00f3licamente inerte.<\/p>\n<p>Cuatro pilares del modelo Lean:<\/p>\n<ol style=\"margin:14px 0 14px 22px;padding:0;line-height:1.7\">\n  <li><b>BodyScan IA<\/b> : foto, 5 segundos, precisi\u00f3n del orden DEXA en m\u00e1s de 10&thinsp;000 usuarios. Lean deduce de ah\u00ed tu masa magra real.<\/li>\n  <li><b>Modelo propietario patentado<\/b> : aplica sobre tu masa magra una funci\u00f3n que integra una correcci\u00f3n fina por edad, el agua corporal y el gluc\u00f3geno. No es una f\u00f3rmula de papel: es un modelo que aprende de tus datos.<\/li>\n  <li><b>Adaptaci\u00f3n metab\u00f3lica modelada<\/b> : convenci\u00f3n 100&nbsp;% = \u00f3ptimo, 90&nbsp;% = 10&nbsp;% de adaptaci\u00f3n. El coeficiente modula el BMR en d\u00e9ficit prolongado (nunca sumado en la suma del TDEE).<\/li>\n  <li><b>Recalibraci\u00f3n continua<\/b> : en cada pesaje, en cada BodyScan, el BMR se recalcula. No haces el c\u00e1lculo de una vez por todas: vive contigo.<\/li>\n<\/ol>\n<p>Lean utiliza tambi\u00e9n la <b>media de los \u00faltimos 7 d\u00edas de peso<\/b> (y no el peso del d\u00eda) para suavizar las fluctuaciones de agua y gluc\u00f3geno. As\u00ed se evita que una comida cargada de sal la v\u00edspera haga subir o bajar tu BMR artificialmente.<\/p>\n<p>Por eso Lean se niega a darte un objetivo cal\u00f3rico mientras no hayas hecho tu BodyScan IA. No por capricho. Por coherencia: sin grasa corporal, el BMR es una media estad\u00edstica. Con ella, es tu BMR.<\/p>\n<\/div>\n\n<!-- Focus BMR \u00e9cran Lean \u2014 ID 832, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/focus-depense-metabolisme-bmr-lean-app-512x1024.png\" alt=\"Focus d\u00e9pense BMR dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>BMR Lean<\/b> : calculado sobre tu masa magra real, recalibrado en cada pesaje.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  \u00bfQuieres tu verdadero BMR sobre tu grasa corporal real? <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" target=\"_blank\" rel=\"noopener\">Instala Lean<\/a> y haz tu primer BodyScan en 5 segundos. Sin f\u00f3rmula de papel.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">08 &middot; BodyScan IA<\/span>Medir la grasa corporal en 5 segundos para un BMR preciso<\/h2>\n\n<div class=\"body\">\n<p>Sin grasa corporal real, incluso la mejor ecuaci\u00f3n sobre masa magra es in\u00fatil. Lean resuelve este problema con el <b>BodyScan IA<\/b> : una foto de frente, 5 segundos de procesamiento, precisi\u00f3n del orden de 2 puntos de grasa corporal. Ning\u00fan aparato externo, ning\u00fan pesaje de impedancia, ninguna sesi\u00f3n DEXA.<\/p>\n<\/div>\n\n<!-- BodyScan homme seul \u2014 centr\u00e9 -->\n<div style=\"margin:32px auto;max-width:220px;text-align:center\">\n  <video src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/scan-corporel-bodyfat-ia-homme-lean-app.mp4\" autoplay muted loop playsinline style=\"width:100%;border-radius:18px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" aria-label=\"Demostraci\u00f3n AI BodyScan hombre\"><\/video>\n  <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">BodyScan hombre<\/p>\n<\/div>\n\n\n<div class=\"body\">\n<p><b>Condiciones \u00f3ptimas para un BodyScan preciso:<\/b><\/p>\n<ul style=\"margin:10px 0 10px 22px;padding:0;line-height:1.8\">\n  <li>Luz natural o luz difusa, sin sombra proyectada sobre el cuerpo<\/li>\n  <li>Respiraci\u00f3n normal, sin meter la tripa, sin contraer los abdominales<\/li>\n  <li>Mismas condiciones en cada escaneo (misma hora, misma luz, misma distancia de la c\u00e1mara)<\/li>\n  <li>No justo despu\u00e9s de una sesi\u00f3n de deporte (la congesti\u00f3n muscular falsea la medida)<\/li>\n  <li>Distancia de la c\u00e1mara: unos 2 metros, cuerpo entero en el encuadre<\/li>\n<\/ul>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">09 &middot; Adaptaci\u00f3n metab\u00f3lica<\/span>El 5.\u00ba componente que lo modula todo<\/h2>\n\n<div class=\"body\">\n<p>La adaptaci\u00f3n metab\u00f3lica no est\u00e1 en la suma del TDEE. Es un <b>coeficiente multiplicador del BMR<\/b> que se activa en d\u00e9ficit cal\u00f3rico prolongado. Convenci\u00f3n Lean:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>100&nbsp;%<\/b> : sin adaptaci\u00f3n, BMR \u00f3ptimo<\/li>\n  <li><b>90 a 98&nbsp;%<\/b> : adaptaci\u00f3n ligera a moderada, BMR reducido entre un 2 y un 10&nbsp;%<\/li>\n  <li><b>Por debajo del 90&nbsp;%<\/b> : vuelta al mantenimiento recomendada (diet break o semana de mantenimiento)<\/li>\n<\/ul>\n<p>Este fen\u00f3meno, medido por Hall (2008) y M\u00fcller (2015), explica los estancamientos en definici\u00f3n. Tu cuerpo no \u00abse resiste\u00bb a la p\u00e9rdida de peso por arte de magia: simplemente baja su BMR para compensar el d\u00e9ficit. Sin modelizar este coeficiente, tu TDEE calculado se vuelve cada vez m\u00e1s optimista con el paso de las semanas.<\/p>\n<\/div>\n\n<!-- Graphique adaptation m\u00e9tabolique TDEE r\u00e9elle vs calcul\u00e9e \u2014 ID 778, paysage max-width:580px -->\n<div style=\"margin:36px auto;max-width:580px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/graphique-adaptation-metabolique-tdee-reelle-calculee-1024x558.jpeg\" alt=\"Graphique adaptation m\u00e9tabolique : TDEE r\u00e9elle vs TDEE calcul\u00e9e sur une s\u00e8che longue\" width=\"1024\" height=\"558\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">TDEE real (medido) vs TDEE calculado sin adaptaci\u00f3n. La diferencia se agranda tras 4 a 6 semanas de d\u00e9ficit.<\/p>\n<\/div>\n\n<!-- Suivi BMR adaptation paysage \u2014 ID 861, max-width:500px -->\n<div style=\"margin:32px auto;max-width:500px;text-align:center\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/suivi-bmr-adaptation-metabolique-lean-app-1024x432.png\" alt=\"Suivi BMR et adaptation m\u00e9tabolique dans l'application Lean, 1767 kcal\" width=\"1024\" height=\"432\" style=\"width:100%;height:auto;border-radius:12px;box-shadow:0 4px 20px rgba(0,0,0,0.08)\" loading=\"lazy\" decoding=\"async\">\n  <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Seguimiento semanal del BMR con coeficiente de adaptaci\u00f3n metab\u00f3lica en Lean.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Lean es la <b>primera app del mundo<\/b> en modelizar la adaptaci\u00f3n metab\u00f3lica en tiempo real. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=pillar-bmr\" target=\"_blank\" rel=\"noopener\">Descargar Lean<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">10 &middot; Seguimiento del BMR en Lean<\/span>An\u00e1lisis de tendencia, peso 7 d\u00edas, grasa corporal continua<\/h2>\n\n<div class=\"body\">\n<p>Lean no calcula tu BMR de una vez por todas. Lo actualiza en cada pesaje y en cada BodyScan, con tres pantallas dedicadas:<\/p>\n<\/div>\n\n<!-- Analyse tendance BMR \u2014 ID 760, portrait max-width:220px -->\n<div class=\"bodyscan-illust\" style=\"margin:36px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/analyse-tendance-metabolisme-base-bmr-lean-app-512x1024.png\" alt=\"Analyse tendance BMR hebdomadaire dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:24px;box-shadow:0 8px 32px rgba(0,0,0,0.15)\" loading=\"lazy\" decoding=\"async\">\n  <p class=\"bodyscan-cap\" style=\"max-width:220px;font-size:13px;line-height:1.5;text-align:center\"><b>Tendencia BMR<\/b> : gr\u00e1fico semanal, ves c\u00f3mo se forma la adaptaci\u00f3n en tiempo real.<\/p>\n<\/div>\n\n\n<div class=\"body\">\n<p>El pesaje diario en Lean utiliza la <b>media m\u00f3vil de los \u00faltimos 7 d\u00edas<\/b> para suavizar las fluctuaciones naturales de agua y gluc\u00f3geno. Una variaci\u00f3n de 1 a 2&nbsp;kg de un d\u00eda para otro es normal y no refleja la verdadera composici\u00f3n corporal. Es esta media la que alimenta el rec\u00e1lculo del BMR, no el peso bruto de la ma\u00f1ana.<\/p>\n<\/div>\n\n<!-- Poids 2 colonnes: saisie + suivi bodyfat -->\n<div style=\"margin:36px auto;display:grid;grid-template-columns:1fr 1fr;gap:16px;max-width:480px\">\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/saisir-poids-journalier-calendrier-lean-app-510x1024.png\" alt=\"Saisir poids journalier avec calendrier dans l'application Lean\" width=\"510\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Media de 7 d\u00edas autom\u00e1tica<\/p>\n  <\/div>\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/suivi-evolution-poids-bodyfat-lean-app-512x1024.png\" alt=\"Suivi \u00e9volution poids et bodyfat dans l'application Lean\" width=\"512\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Peso + grasa corporal: \u00bfgrasa o m\u00fasculo?<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">11 &middot; TDEE completo<\/span>Gasto cal\u00f3rico total a partir de tu BMR<\/h2>\n\n<div class=\"body\">\n<p>Una vez que tu BMR es preciso, los otros tres componentes del TDEE se superponen:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>NEAT<\/b> (Non-Exercise Activity Thermogenesis): tus pasos y actividades fuera del deporte. Lean lo mide con el pod\u00f3metro integrado.<\/li>\n  <li><b>EAT<\/b> (Exercise Activity Thermogenesis): tus sesiones de deporte registradas. Lean te permite registrar la intensidad y el tipo de sesi\u00f3n para un c\u00e1lculo preciso.<\/li>\n  <li><b>TEF<\/b> (Thermic Effect of Food): la energ\u00eda gastada en digerir. Calculado autom\u00e1ticamente seg\u00fan los macros introducidos.<\/li>\n<\/ul>\n<\/div>\n\n<!-- TDEE 2 colonnes: analyse + s\u00e9ance -->\n<div style=\"margin:36px auto;display:grid;grid-template-columns:1fr 1fr;gap:16px;max-width:480px\">\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/analyse-depense-calorique-tdee-lean-app-514x1024.png\" alt=\"Analyse d\u00e9pense calorique TDEE dans l'application Lean\" width=\"514\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">TDEE = BMR + NEAT + EAT + TEF en tiempo real<\/p>\n  <\/div>\n  <div style=\"text-align:center\">\n    <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/enregistrer-seance-musculation-intensite-lean-app-520x1024.png\" alt=\"Enregistrer s\u00e9ance musculation avec intensit\u00e9 dans l'application Lean\" width=\"520\" height=\"1024\" style=\"width:100%;height:auto;border-radius:20px;box-shadow:0 6px 24px rgba(0,0,0,0.12)\" loading=\"lazy\" decoding=\"async\">\n    <p style=\"margin:8px 0 0;font-size:12px;color:var(--muted)\">Sesi\u00f3n de pesas: intensidad \u2192 EAT preciso<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">12 &middot; Estrategias<\/span>BMR y plan de ataque seg\u00fan tu objetivo<\/h2>\n<p>Una vez conocido tu BMR preciso, la aplicaci\u00f3n pr\u00e1ctica es directa. Tres casos, tres palancas de c\u00e1lculo.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Definici\u00f3n (p\u00e9rdida de grasa)<\/h4>\n    <div class=\"meta\">Objetivo: d\u00e9ficit cal\u00f3rico moderado, preservaci\u00f3n del m\u00fasculo<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Ingesta objetivo<\/span><span class=\"v\">TDEE &minus; 20&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Adaptaci\u00f3n a vigilar<\/span><span class=\"v\">5 a 15&nbsp;% del BMR<\/span><\/div>\n      <div class=\"rw lean\"><span>Recalibraci\u00f3n Lean<\/span><span class=\"v\">Semanal (pesaje + BodyScan)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">El d\u00e9ficit que muestra MyFitnessPal con Mifflin sin grasa corporal puede estar mal en <b style=\"color:var(--pink)\">200 a 400 kcal\/d\u00eda<\/b>. Herramienta detallada: <a href=\"https:\/\/lean-app.com\/es\/calculateur-deficit-calorique\/\" style=\"text-decoration:underline\">calculadora de d\u00e9ficit cal\u00f3rico<\/a>.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Volumen (ganancia de m\u00fasculo)<\/h4>\n    <div class=\"meta\">Objetivo: super\u00e1vit controlado, m\u00ednima ganancia de grasa<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Ingesta objetivo<\/span><span class=\"v\">TDEE + 10 a 15&nbsp;%<\/span><\/div>\n      <div class=\"rw\"><span>Riesgo sin BMR preciso<\/span><span class=\"v\">Super\u00e1vit excesivo (grasa in\u00fatil)<\/span><\/div>\n      <div class=\"rw lean\"><span>Recalibraci\u00f3n Lean<\/span><span class=\"v\">Semanal (verificaci\u00f3n de la masa magra)<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Un volumen limpio requiere separar la masa magra ganada de la masa grasa. El BodyScan IA semanal de Lean te lo muestra, sin imagen m\u00e9dica.<\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>Mantenimiento \/ recomposici\u00f3n<\/h4>\n    <div class=\"meta\">Objetivo: la composici\u00f3n mejora a peso estable<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Ingesta objetivo<\/span><span class=\"v\">TDEE &plusmn; 0<\/span><\/div>\n      <div class=\"rw\"><span>Seguimiento clave<\/span><span class=\"v\">Grasa corporal &darr;, masa magra &uarr;<\/span><\/div>\n      <div class=\"rw lean\"><span>Recalibraci\u00f3n Lean<\/span><span class=\"v\">Diaria, balance en vivo<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">La recomposici\u00f3n corporal no se ve en la b\u00e1scula. Se ve en la grasa corporal. Sin BodyScan, vas a ciegas.<\/div>\n  <\/div>\n<\/div>\n\n\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Tutoriales<\/span>C\u00f3mo usar Lean para tu BMR<\/h2>\n\n<div class=\"body\">\n<p>Dos v\u00eddeos para empezar concretamente:<\/p>\n<\/div>\n\n<div style=\"margin:28px 0;display:flex;flex-direction:column;gap:20px\">\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"f6mZfW1sxqw\" data-t=\"COMMENT COMPTER SES CALORIES AVEC LEAN !\" aria-label=\"Ver el v\u00eddeo: \u00a1C\u00d3MO CONTAR TUS CALOR\u00cdAS CON LEAN!\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/f6mZfW1sxqw\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">Tutorial completo: contar tus calor\u00edas con Lean, de la A a la Z.<\/p>\n  <\/div>\n  <div>\n    <div class=\"yt-facade\" role=\"button\" tabindex=\"0\" data-vid=\"wtg6vKi-IhM\" data-t=\"Comment j'ai DOUBL\u00c9 ma d\u00e9pense calorique pour PERDRE DU GRAS\" aria-label=\"Ver el v\u00eddeo: C\u00f3mo DUPLIQU\u00c9 mi gasto cal\u00f3rico para PERDER GRASA\" style=\"position:relative;width:100%;max-width:600px;aspect-ratio:16\/9;border-radius:12px;display:block;margin:0 auto;cursor:pointer;background:#000 url('https:\/\/i.ytimg.com\/vi\/wtg6vKi-IhM\/hqdefault.jpg') center\/cover no-repeat\" onclick=\"var f=document.createElement('iframe');f.width='100%';f.style.cssText='max-width:600px;aspect-ratio:16\/9;border:none;border-radius:12px;display:block;margin:0 auto';f.src='https:\/\/www.youtube.com\/embed\/'+this.dataset.vid+'?autoplay=1';f.allow='autoplay; encrypted-media';f.allowFullscreen=true;f.title=this.dataset.t;this.replaceWith(f)\"><span style=\"position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);width:68px;height:48px;background:rgba(255,45,110,.95);border-radius:14px;display:flex;align-items:center;justify-content:center;box-shadow:0 8px 24px rgba(0,0,0,.35)\"><span style=\"width:0;height:0;border-style:solid;border-width:10px 0 10px 17px;border-color:transparent transparent transparent #fff;display:block;margin-left:3px\"><\/span><\/span><\/div>\n    <p style=\"margin:10px 0 0;font-size:13px;color:var(--muted);text-align:center\">C\u00f3mo duplicar tu gasto cal\u00f3rico optimizando cada componente del TDEE.<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">14 &middot; La pir\u00e1mide<\/span>El BMR en la base de la Pir\u00e1mide de Progresi\u00f3n Lean<\/h2>\n\n<div class=\"body\">\n<p>En la filosof\u00eda Lean, el BMR no es la cima del plan de ataque, es la <b>base<\/b>. La <b>Pir\u00e1mide de Progresi\u00f3n<\/b> jerarquiza lo que realmente cuenta para una definici\u00f3n exitosa: adherencia &gt; objetivo cal\u00f3rico &gt; pasos. Y detr\u00e1s del objetivo cal\u00f3rico est\u00e1 tu TDEE, y por tanto tu BMR.<\/p>\n<p>Mientras tu BMR est\u00e9 mal, todo el plan est\u00e1 mal. Por eso Lean se niega a dar un objetivo sin BodyScan IA. Y por eso recalcular tu BMR en cada pesaje (es decir, de forma continua) es la \u00fanica manera de evitar el estancamiento.<\/p>\n<\/div>\n\n<div class=\"pyramid\" aria-label=\"Pir\u00e1mide de Progresi\u00f3n Lean\">\n  <div class=\"level l1\"><span>Adherencia<\/span><span class=\"k\">Base<\/span><\/div>\n  <div class=\"level l2\"><span>Objetivo cal\u00f3rico (BMR preciso)<\/span><span class=\"k\">Nivel 2<\/span><\/div>\n  <div class=\"level l3\"><span>Pasos \/ NEAT diario<\/span><span class=\"k\">Nivel 3<\/span><\/div>\n  <div class=\"level l4\"><span>Macronutrientes<\/span><span class=\"k\">Cima<\/span><\/div>\n<\/div>\n<div class=\"pyramid-cap\">No quemar etapas. Un BMR preciso sobre grasa corporal real es el nivel 2. Pero si no registras con regularidad, optimizar los macros al uno por ciento no sirve de nada.<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">15 &middot; FAQ<\/span>Todo lo que te preguntas sobre el metabolismo basal<\/h2>\n\n<details class=\"faq\"><summary>\u00bfQu\u00e9 significa BMR?<\/summary><div class=\"faq-body\"><p>BMR es el acr\u00f3nimo de Basal Metabolic Rate, \u00ab&nbsp;metabolismo basal&nbsp;\u00bb en espa\u00f1ol. Designa la energ\u00eda m\u00ednima, en kcal por d\u00eda, que tu organismo consume en reposo completo para asegurar sus funciones vitales. Es el primer ladrillo de la ecuaci\u00f3n TDEE&nbsp;= BMR&nbsp;+ NEAT&nbsp;+ EAT&nbsp;+ TEF.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfQu\u00e9 es el metabolismo basal?<\/summary><div class=\"faq-body\"><p>El metabolismo basal, o BMR (Basal Metabolic Rate), es la energ\u00eda m\u00ednima que tu cuerpo quema en reposo para hacer funcionar sus funciones vitales (coraz\u00f3n, cerebro, ri\u00f1ones, h\u00edgado, respiraci\u00f3n, mantenimiento de la temperatura). Se mide en ayunas, tumbado, en neutralidad t\u00e9rmica. Representa del 60 al 75&nbsp;% de tu gasto total (TDEE) en la mayor\u00eda de los adultos.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfC\u00f3mo se calcula el BMR exactamente?<\/summary><div class=\"faq-body\"><p>Existen cuatro familias de ecuaciones. Harris-Benedict 1919 y Mifflin-St Jeor 1990 calculan a partir de peso, altura, edad y sexo (r\u00e1pidas pero imprecisas en perfiles musculosos o sedentarios). Las ecuaciones sobre masa magra (forma p\u00fablica 370 + 21,6 &times; FFM) calculan a partir de la masa magra real (m\u00e1s precisas pero requieren la grasa corporal). El modelo propietario patentado Lean se apoya en la masa magra real medida por BodyScan IA, integra la adaptaci\u00f3n metab\u00f3lica y se recalibra semana a semana.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfCu\u00e1l es la f\u00f3rmula m\u00e1s precisa para el BMR?<\/summary><div class=\"faq-body\"><p>La f\u00f3rmula m\u00e1s precisa es la que se apoya en la masa magra real. Sin grasa corporal, Mifflin-St Jeor 1990 sigue siendo la mejor aproximaci\u00f3n p\u00fablica (&plusmn;10 % en el 70 % de los perfiles). Con grasa corporal, una ecuaci\u00f3n sobre masa magra tipo 370 + 21,6 &times; FFM es m\u00e1s precisa. El modelo propietario patentado Lean afina a\u00fan m\u00e1s integrando la adaptaci\u00f3n metab\u00f3lica y la recalibraci\u00f3n continua.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfQu\u00e9 modelo te\u00f3rico utiliza Lean para el BMR?<\/summary><div class=\"faq-body\"><p>Lean utiliza un modelo propietario desarrollado por el equipo de I+D de Lean, patentado en 2024. No se apoya ni en Harris-Benedict 1919 ni en Mifflin-St Jeor 1990: calcula a partir de la masa magra real medida por BodyScan IA, con una correcci\u00f3n fina por edad, una modelizaci\u00f3n del agua corporal y del gluc\u00f3geno, y un coeficiente de adaptaci\u00f3n metab\u00f3lica. El modelo se recalibra continuamente en cada pesaje y cada BodyScan.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfPor qu\u00e9 baja mi BMR cuando pierdo peso?<\/summary><div class=\"faq-body\"><p>Por dos razones. Primera raz\u00f3n f\u00edsica: pesas menos, as\u00ed que tienes menos masa magra que mantener, y el BMR mec\u00e1nico baja. Segunda raz\u00f3n fisiol\u00f3gica: tu cuerpo activa una adaptaci\u00f3n metab\u00f3lica en d\u00e9ficit cal\u00f3rico prolongado, que ralentiza tu BMR entre un 5 y un 25&nbsp;% por debajo de su valor esperado (Hall 2008, M\u00fcller 2015). Sin modelizar la adaptaci\u00f3n, subestimas la bajada real de tu BMR en una definici\u00f3n larga.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfCu\u00e1les son las condiciones \u00f3ptimas para hacer un BodyScan?<\/summary><div class=\"faq-body\"><p>Para una medici\u00f3n precisa: luz natural o difusa sin sombra proyectada sobre el cuerpo; respiraci\u00f3n normal, sin contraer los abdominales; mismas condiciones en cada escaneo (misma hora, misma luz, misma distancia de la c\u00e1mara de unos 2 metros); evita escanear justo despu\u00e9s de una sesi\u00f3n de pesas (la congesti\u00f3n hincha temporalmente los m\u00fasculos y falsea la medida). La regularidad de las condiciones cuenta tanto como la calidad de un escaneo aislado.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfEl BMR es diferente en el hombre y en la mujer?<\/summary><div class=\"faq-body\"><p>S\u00ed. A igual peso, altura y edad, las mujeres tienen de media entre un 8 y un 12 % menos de masa magra que los hombres (diferencia hormonal y morfol\u00f3gica). Su BMR es por tanto estructuralmente m\u00e1s bajo, del orden de 150 a 250 kcal\/d\u00eda. Las dos f\u00f3rmulas cl\u00e1sicas integran una constante de sexo diferente. En Lean, es la masa magra medida la que habla, independientemente del sexo.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfCada cu\u00e1nto hay que recalcular el BMR?<\/summary><div class=\"faq-body\"><p>La recomendaci\u00f3n Lean: <b>un BodyScan por semana<\/b> y <b>como m\u00ednimo dos pesajes por semana<\/b>. Es este ritmo el que da al algoritmo los datos suficientes para recalibrar tu BMR de forma continua sin ruido estad\u00edstico. Lean hace el rec\u00e1lculo autom\u00e1ticamente en cada pesaje y cada BodyScan, usando la media m\u00f3vil de los \u00faltimos 7 d\u00edas para suavizar las fluctuaciones de agua y gluc\u00f3geno. Si tu composici\u00f3n corporal es estable desde hace 4 a 6 semanas, el BMR tambi\u00e9n se mantiene estable.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>BMR vs metabolismo en reposo (REE): \u00bfqu\u00e9 diferencia hay?<\/summary><div class=\"faq-body\"><p>El BMR (Basal Metabolic Rate) se mide en ayunas, tumbado, en neutralidad t\u00e9rmica. El REE (Resting Energy Expenditure) se mide en reposo pero en condiciones algo menos estrictas. En la pr\u00e1ctica, REE \u2248 BMR + 3 a 10 %. Las apps de consumo y las calculadoras online suelen mezclar los dos t\u00e9rminos. Lean utiliza BMR.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfSe puede aumentar el BMR de forma natural?<\/summary><div class=\"faq-body\"><p>S\u00ed. La \u00fanica palanca seria es <b>aumentar la masa magra<\/b> (entrenamiento de fuerza + aporte proteico suficiente). Cada kilo de m\u00fasculo ganado a\u00f1ade unas 13 kcal\/d\u00eda a tu BMR. La cafe\u00edna, los ba\u00f1os fr\u00edos, las dietas \u00abacelera metabolismo\u00bb: efectos transitorios de unas decenas de kcal durante unas horas, insignificantes frente a 1 kg de m\u00fasculo que paga 365 d\u00edas al a\u00f1o.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfA qu\u00e9 edad empieza a bajar el BMR?<\/summary><div class=\"faq-body\"><p>La idea de una bajada lineal desde los 25 a\u00f1os es un mito. El estudio de Pontzer (Science 2021, 6&thinsp;500 sujetos) mostr\u00f3 que el BMR ajustado por la masa magra se mantiene estable de los 20 a los 60 a\u00f1os, y luego empieza a declinar alrededor de un 0,7&nbsp;% al a\u00f1o. Lo que cambia con la edad en la pr\u00e1ctica es la masa magra, que disminuye (sarcopenia) si no se mantiene el m\u00fasculo. Es la sarcopenia la que hace bajar el BMR, no la edad directamente.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfQu\u00e9 BMR para qu\u00e9 objetivo (definici\u00f3n, volumen, mantenimiento)?<\/summary><div class=\"faq-body\"><p>El BMR no cambia seg\u00fan el objetivo: es un dato fisiol\u00f3gico de tu cuerpo. Lo que cambia es la ingesta cal\u00f3rica objetivo. Definici\u00f3n: TDEE &minus; 20 % (es decir, BMR + NEAT + EAT + TEF &minus; 20 %). Volumen: TDEE + 10 a 15 %. Mantenimiento\/recomposici\u00f3n: TDEE &plusmn; 0. En todos los casos, el error inicial en el BMR se propaga al objetivo cal\u00f3rico. Por eso la precisi\u00f3n del BMR es innegociable.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Fuentes cient\u00edficas<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb;51(2):241-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/\" target=\"_blank\" rel=\"noopener\">PubMed 2305711<\/a>.<\/li>\n    <li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA. 1918 Dec;4(12):370-3.<\/li>\n    <li>Frankenfield DC. Bias and accuracy of resting metabolic rate equations in non-obese and obese adults. Clin Nutr. 2013;32(6):976-82. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23631843\/\" target=\"_blank\" rel=\"noopener\">PubMed 23631843<\/a>.<\/li>\n    <li>M\u00fcller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013 Feb;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/li>\n    <li>Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed 17848938<\/a>.<\/li>\n    <li>Pontzer H, Yamada Y, Sagayama H, et al. Daily energy expenditure through the human life course. Science. 2021;373(6556):808-812. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34385400\/\" target=\"_blank\" rel=\"noopener\">PubMed 34385400<\/a>.<\/li>\n    <li>Heymsfield SB, Smith B, Wong M, et al. Multicomponent density model: a parsimonious approach to assessing body composition. Obesity Reviews. 2015. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33442121\/\" target=\"_blank\" rel=\"noopener\">PubMed 33442121<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Calcula tu BMR sobre tu grasa corporal real<\/h3>\n  <p>BodyScan IA en 5 segundos. Modelo propietario patentado. Recalibraci\u00f3n continua. Sin f\u00f3rmula de 1919 ni de 1990. Descarga gratuita, prueba de 7 d\u00edas 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=pillar-bmr\" 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=pillar-bmr\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n\n\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/metabolisme-de-base-v2\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu'est-ce que le m\u00e9tabolisme de base ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le m\u00e9tabolisme de base, ou BMR (Basal Metabolic Rate), est l'\u00e9nergie minimale que ton corps br\u00fble au repos pour faire tourner ses fonctions vitales (coeur, cerveau, reins, foie, respiration, maintien de la temp\u00e9rature). Il repr\u00e9sente 60 \u00e0 75 % de ta d\u00e9pense totale (TDEE).\"}},{\"@type\":\"Question\",\"name\":\"Quel mod\u00e8le th\u00e9orique utilise Lean pour le BMR ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean utilise un mod\u00e8le propri\u00e9taire d\u00e9velopp\u00e9 par l'\u00e9quipe R&D Lean, brevet\u00e9 en 2024. Il ne s'appuie ni sur Harris-Benedict 1919 ni sur Mifflin-St Jeor 1990 : il calcule depuis la masse maigre r\u00e9elle mesur\u00e9e par BodyScan IA, avec correction d'\u00e2ge fine, mod\u00e9lisation de l'eau corporelle et du glycog\u00e8ne, et un coefficient d'adaptation m\u00e9tabolique.\"}},{\"@type\":\"Question\",\"name\":\"Quelles sont les conditions optimales pour faire un BodyScan ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lumi\u00e8re naturelle ou diffuse sans ombre port\u00e9e ; respiration normale, pas de contraction des abdominaux ; m\u00eames conditions \u00e0 chaque scan (m\u00eame heure, m\u00eame lumi\u00e8re, m\u00eame distance cam\u00e9ra d'environ 2 m\u00e8tres) ; \u00e9vite de scanner juste apr\u00e8s une s\u00e9ance de musculation.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon BMR baisse-t-il quand je perds du poids ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Pour deux raisons : physique (moins de masse maigre \u00e0 entretenir) et physiologique (adaptation m\u00e9tabolique, Hall 2008, M\u00fcller 2015 : 5 \u00e0 25 % de baisse du BMR en d\u00e9ficit prolong\u00e9).\"}},{\"@type\":\"Question\",\"name\":\"Peut-on augmenter son BMR naturellement ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Oui, en augmentant la masse maigre via le renforcement musculaire et un apport prot\u00e9ique suffisant. 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Por qu\u00e9 Mifflin se equivoca al ignorar tu actividad.<\/span><\/a><\/li><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;\">TEF: el efecto t\u00e9rmico de los alimentos seg\u00fan tus macros <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">10 % del TDEE de media, 25 % con alta prote\u00edna. M\u00e9todo de c\u00e1lculo de Lean.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/eat\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">EAT&nbsp;: tu gasto deportivo real, sesi\u00f3n por sesi\u00f3n <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Los MET correctos, la trampa del doble conteo, lo que Garmin y MyFitnessPal pasan por alto.<\/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;\">Lean, MFP, Cronometer, Yazio, Lifesum, FatSecret, Noom, Foodvisor.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/perdre-du-poids-avec-chatgpt\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">\u00bfPerder peso con ChatGPT funciona? Le hicimos la pregunta 291 veces a 5 IA <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">291 respuestas, 5 IA, 6 perfiles id\u00e9nticos: hasta 1 260 kcal de diferencia para la misma persona, y ning\u00fan seguimiento al d\u00eda siguiente.<\/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;\">Harris-Benedict 1919 vs Mifflin 1990 vs Lean con grasa corporal.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora de adaptaci\u00f3n metab\u00f3lica: \u00bftu metabolismo se ha frenado? <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Coeficiente 100 a 0 %, BMR adaptado en kcal\/d\u00eda, y cu\u00e1ndo hacer un diet break.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Tout sur le m\u00e9tabolisme de base (BMR) : d\u00e9finition, \u00e9quation TDEE, histoire des formules (Harris-Benedict, Mifflin-St Jeor, \u00e9quations sur masse maigre, mod\u00e8le propri\u00e9taire brevet\u00e9 Lean), pourquoi le bodyfat change tout, strat\u00e9gies s\u00e8che\/bulk\/recomp.<\/p>","protected":false},"author":1,"featured_media":1545,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1587","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>Metabolismo basal (BMR): definici\u00f3n y c\u00e1lculo - Lean<\/title>\n<meta name=\"description\" content=\"El metabolismo basal (BMR) es del 60 al 75 % de tu gasto diario. 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