{"id":1623,"date":"2026-05-27T10:56:57","date_gmt":"2026-05-27T10:56:57","guid":{"rendered":"https:\/\/lean-app.com\/depense-energetique-totale-v2\/"},"modified":"2026-09-08T18:17:20","modified_gmt":"2026-09-08T18:17:20","slug":"depense-energetique-totale-v2","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/","title":{"rendered":"Gasto Energ\u00e9tico Total (TDEE): gu\u00eda completa para una definici\u00f3n exitosa"},"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 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.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 *\/\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\nbody.postid-1623 #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-1623 #lvm-shell .wrap,\n  body.postid-1623 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1623 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1623 #lvm-shell *{max-width:100%}\nbody.postid-1623 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1623 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1623 #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-1623 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1623 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === CTA BANDS MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1623 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1623 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1623 #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-1623 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1623 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === MINI-PHONES === *\/\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1623 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1623 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1623 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1623 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1623 #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-1623 #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-1623 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1623 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST === *\/\nbody.postid-1623 #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-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\n@media (max-width:760px){\n  body.postid-1623 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1623 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important}\n}\n\n\/* Fix CompressX picture wrappers *\/\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{background:transparent;padding:0;border:none;box-shadow:none;border-radius:0}\n#lvm-shell .bodyscan-illust .mini-phone .notch{display:none}\n<\/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-tdee\" 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-tdee\" 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; Gasto Energ\u00e9tico Total<\/div>\n  <div class=\"eyebrow\">Pilar &middot; Ciencia del metabolismo<\/div>\n  <h1 id=\"title\">Gasto Energ\u00e9tico Total (TDEE).\n    <span class=\"alt\">La gu\u00eda completa para calcular tu verdadero gasto cal\u00f3rico y lograr tu definici\u00f3n.<\/span>\n  <\/h1>\n  <p class=\"dek\">El TDEE es la \u00fanica medida que cuenta para perder grasa sin equivocarse. Pero el 99&nbsp;% de las apps lo calculan mal. Te explicamos por qu\u00e9, y c\u00f3mo Lean lo calcula bien.<\/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; Lectura 13&nbsp;min &middot; Actualizado el 27 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-tdee\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" 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-tdee\" 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  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      El TDEE (Total Daily Energy Expenditure) es tu gasto cal\u00f3rico total: todo lo que tu cuerpo quema en un d\u00eda. Cuatro componentes se suman: BMR + NEAT + EAT + TEF. Si uno de ellos est\u00e1 mal, tu objetivo cal\u00f3rico est\u00e1 mal. Y la mayor\u00eda de las apps se equivocan al menos en dos de ellos.\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>Demo interactiva<\/small>Toca la pantalla para explorar la app<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 24 24\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M12 4 L12 20 M5 13 L12 20 L19 13\" stroke=\"currentColor\" stroke-width=\"2.4\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"tap-hint desktop\" id=\"tapHintDesktop\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Demo 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 previa de la app 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 en la app 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  <div class=\"snippet rev\">\n    <div class=\"lbl\">Respuesta r\u00e1pida<\/div>\n    <p>El TDEE (Total Daily Energy Expenditure) es tu gasto cal\u00f3rico total: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. El BMR es la base (57&ndash;75&nbsp;% del TDEE), calculado sobre la masa magra real. El NEAT (pasos + actividad), el EAT (deporte) y el TEF (digesti\u00f3n) se a\u00f1aden. La adaptaci\u00f3n metab\u00f3lica modula el BMR en d\u00e9ficit prolongado (coeficiente multiplicador, nunca sumada). Lean es la <b>primera app<\/b> en calcular los 5 componentes con precisi\u00f3n. <a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\" style=\"color:var(--pink);text-decoration:underline\">\u00bfQuieres tu cifra directamente? Usa la calculadora de TDEE.<\/a><\/p>\n  <\/div>\n<\/section>\n\n<main class=\"wrap\">\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Definici\u00f3n<\/span>El TDEE, suma de 4 componentes<\/h2>\n<div class=\"body\">\n<p>El <b>TDEE (Total Daily Energy Expenditure)<\/b>, o gasto energ\u00e9tico total, es la energ\u00eda que tu cuerpo quema en un d\u00eda completo. No solo en reposo: todo, desde que te despiertas hasta que te duermes, desde tu sesi\u00f3n de entrenamiento hasta el mercado de la ma\u00f1ana. El TDEE es la \u00fanica medida que permite calcular un d\u00e9ficit cal\u00f3rico real y, por tanto, gestionar tu objetivo corporal.<\/p>\n<p>Se descompone en cuatro ladrillos que se suman:<\/p>\n<\/div>\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<div class=\"body\">\n<p>La<b>adaptaci\u00f3n metab\u00f3lica<\/b> viene adem\u00e1s 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 (BMR reducido un 10&nbsp;%). No entra <b>pasos<\/b> en la suma del TDEE: modula el BMR antes de que este entre en la suma.<\/p>\n<p>Este c\u00e1lculo parece simple. En la pr\u00e1ctica, el 99&nbsp;% de las apps fallan en al menos dos componentes. Te decimos d\u00f3nde y por qu\u00e9.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  Enlaces r\u00e1pidos: <a href=\"https:\/\/lean-app.com\/es\/calcul-metabolisme-de-base\/\">Calculadora BMR<\/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> u00b7 <a href=\"https:\/\/lean-app.com\/es\/metabolisme-de-base\/\">Pilar BMR completo<\/a>\n<\/div>\n<!-- Diagramme circulaire TDEE ID 876 -->\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<!-- balance-charts-block -->\n<script data-wpmeteor-nooptimize=\"true\" src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js@4.4.4\/dist\/chart.umd.min.js\"><\/script>\n<div id=\"balance-charts\">\n<style>\n#balance-charts{margin:0 0 48px}\n#balance-charts .bc-scenario{text-align:center;margin:0 0 12px}\n#balance-charts .bc-eq{font-size:22px;font-weight:800;letter-spacing:-0.5px;line-height:1.1;font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif}\n#balance-charts .bc-eq.deficit{color:#FF2D6E}\n#balance-charts .bc-eq.surplus{color:#27AE60}\n#balance-charts .bc-eq.maint{color:#6E6E73}\n#balance-charts .bc-desc{font-size:12px;color:#8E8E93;margin-top:5px;font-style:italic;font-family:-apple-system,BlinkMacSystemFont,'SF Pro 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L=((document.documentElement.lang||'').toLowerCase().startsWith('en')||location.pathname.startsWith('\/en\/'))?'en':'fr';\nfunction T(f,e){return L==='en'?e:f;}\ndocument.querySelector('.bc-t1').textContent=T('Apports < TDEE','Intake < TDEE');\ndocument.querySelector('.bc-s1').textContent=T('Tu br\u00fbles plus que tu manges \u2014 perte de gras','You burn more than you eat \u2014 fat loss');\ndocument.querySelector('.bc-t2').textContent=T('Apports > TDEE','Intake > TDEE');\ndocument.querySelector('.bc-s2').textContent=T('Tu manges plus que tu br\u00fbles \u2014 prise de masse','You eat more than you burn \u2014 mass gain');\ndocument.querySelector('.bc-t3').textContent=T('Apports \u2248 TDEE','Intake \u2248 TDEE');\ndocument.querySelector('.bc-s3').textContent=T('Tu manges ce que tu br\u00fbles \u2014 poids stable','You eat what you burn \u2014 weight stable');\n\nvar days=T(['Lun','Mar','Mer','Jeu','Ven','Sam','Dim'],['Mon','Tue','Wed','Thu','Fri','Sat','Sun']);\nvar tdee=[2180,2310,2200,2270,2160,2300,2190];\n\nvar gradPlugin={id:'bc-grad',afterUpdate:function(chart){var ca=chart.chartArea;if(!ca)return;chart.data.datasets.forEach(function(ds){if(ds._isFill){var g=chart.ctx.createLinearGradient(0,ca.top,0,ca.bottom);g.addColorStop(0,'rgba(249,97,145,0.32)');g.addColorStop(0.38,'rgba(249,97,145,0.08)');g.addColorStop(0.70,'rgba(249,97,145,0)');ds.backgroundColor=g;}if(ds._isBar){var gb=chart.ctx.createLinearGradient(0,ca.top,0,ca.bottom);gb.addColorStop(0,'rgba(100,142,230,0.80)');gb.addColorStop(1,'rgba(100,142,230,0.20)');ds.backgroundColor=gb;}});}};\n\nfunction mkChart(id,bars,yMax){\n  var c=document.getElementById(id);if(!c)return;\n  new Chart(c,{\n    data:{labels:days,datasets:[\n      {type:'line',label:'_fill',data:tdee,borderWidth:0,pointRadius:0,tension:0.42,fill:'origin',backgroundColor:'rgba(249,97,145,0.22)',_isFill:true,order:3},\n      {type:'bar',label:T('Alimentation','Food intake'),data:bars,backgroundColor:'rgba(100,142,230,0.65)',_isBar:true,borderWidth:0,borderRadius:{topLeft:5,topRight:5,bottomLeft:0,bottomRight:0},barPercentage:0.60,categoryPercentage:0.78,order:2},\n      {type:'line',label:'TDEE',data:tdee,borderColor:'#F96191',borderWidth:3,pointRadius:7,pointBackgroundColor:'#FAF0E6',pointBorderColor:'#F96191',pointBorderWidth:2.5,tension:0.42,fill:false,order:1}\n    ]},\n    options:{responsive:true,maintainAspectRatio:false,\n      plugins:{\n        legend:{display:true,position:'top',align:'center',labels:{color:'#6E6E73',font:{size:11,family:\"-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif\"},boxWidth:22,padding:10,filter:function(i){return i.text!=='_fill';},generateLabels:function(chart){return chart.data.datasets.filter(function(ds){return ds.label!=='_fill';}).map(function(ds){var idx=chart.data.datasets.indexOf(ds);return{text:ds.label,fillStyle:ds._isBar?'rgba(100,142,230,0.65)':'transparent',strokeStyle:ds._isBar?'transparent':'#F96191',lineWidth:ds._isBar?0:2.8,pointStyle:ds._isBar?'rect':'line',hidden:false,datasetIndex:idx};});}}},\n        tooltip:{enabled:false}\n      },\n      scales:{\n        x:{display:true,grid:{display:false},border:{display:false},ticks:{color:'#B8B8BE',font:{size:10,family:\"-apple-system,BlinkMacSystemFont,'SF Pro Text',sans-serif\"},padding:3,maxRotation:0}},\n        y:{display:false,min:1300,max:yMax}\n      },\n      animation:{duration:400}\n    },\n    plugins:[gradPlugin]\n  });\n}\n\nfunction init(){\n  if(typeof Chart==='undefined'){setTimeout(init,80);return;}\n  \/* deficit: barres ~150-200 sous TDEE (2180-2310), yMax juste au-dessus TDEE *\/\n  mkChart('bc-deficit',[2020,2090,2040,2000,2050,2030,2070],2420);\n  \/* surplus: barres ~300-400 au-dessus TDEE, yMax au-dessus des barres *\/\n  mkChart('bc-surplus',[2540,2620,2570,2600,2550,2640,2520],2780);\n  \/* maint: barres collees TDEE +\/- 60 *\/\n  mkChart('bc-maint',  [2195,2280,2170,2310,2180,2260,2205],2450);\n}\ninit();\n})();\n<\/script>\n<\/div>\n<!-- \/balance-charts-block -->\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; Por qu\u00e9 fallan las apps<\/span>Mifflin-St Jeor sin grasa corporal, NEAT estimado, EAT medio<\/h2>\n<div class=\"body\">\n<p>La mayor\u00eda de las apps de nutrici\u00f3n calculan el TDEE mediante un <b>multiplicador de actividad<\/b> aplicado al BMR (sedentario &times;1,2, moderadamente activo &times;1,55, etc.). Es una aproximaci\u00f3n burda que acumula tres errores estructurales:<\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li><b>Error BMR<\/b> : Harris-Benedict 1919 y Mifflin-St Jeor 1990 ignoran la grasa corporal. Con 80&nbsp;kg, un deportista al 12&nbsp;% de grasa y un sedentario al 28&nbsp;% reciben la misma cifra (1&thinsp;780&nbsp;kcal con Mifflin). La diferencia real es de 275&nbsp;kcal.<\/li>\n  <li><b>Error NEAT<\/b> : el multiplicador de actividad no distingue entre un oficinista que hace 2&thinsp;000 pasos\/d\u00eda y un profesor de educaci\u00f3n f\u00edsica con 18&thinsp;000 pasos. El NEAT puede variar de 300 a 2&thinsp;000&nbsp;kcal seg\u00fan el estilo de vida.<\/li>\n  <li><b>Error EAT<\/b> : los relojes conectados sobreestiman las calor\u00edas quemadas hasta 2&times; seg\u00fan el tipo de actividad (Lee 2020). Una app que toma estos valores sin correcci\u00f3n integra el sesgo.<\/li>\n<\/ul>\n<p>Resultado: un objetivo cal\u00f3rico \u00abd\u00e9ficit 500&nbsp;kcal\u00bb puede ser en realidad un d\u00e9ficit de 200&nbsp;kcal o un super\u00e1vit de 100&nbsp;kcal. Imposible saberlo sin medir los 4 componentes por separado.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean calcula los 4 componentes por separado. Descarga gratuita, prueba de 7 d\u00edas en el plan anual.<\/div>\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-tdee\" 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\" height=\"42\" 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-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">04 &middot; BMR<\/span>La base: masa magra real mediante BodyScan IA<\/h2>\n<div class=\"body\">\n<p>El <b>BMR (Basal Metabolic Rate)<\/b>, o metabolismo basal, es la energ\u00eda que tu cuerpo quema en reposo. Representa <b>del 57 al 75&nbsp;%<\/b> del TDEE seg\u00fan el nivel de actividad. Es la partida m\u00e1s pesada, y por tanto la m\u00e1s cr\u00edtica de calcular bien.<\/p>\n<p>El problema de las f\u00f3rmulas cl\u00e1sicas es simple: calculan el BMR a partir del peso, la altura, la edad y el sexo, sin tocar la grasa corporal. Pero el m\u00fasculo quema 3&times; m\u00e1s que la grasa en reposo (unas 13&nbsp;kcal\/kg frente a 4&nbsp;kcal\/kg). Dos hombres de 80&nbsp;kg con grasas corporales del 12&nbsp;% y el 28&nbsp;% tienen una diferencia de BMR del orden de <b>275&nbsp;kcal\/d\u00eda<\/b>, es decir, m\u00e1s de 10&thinsp;000&nbsp;kcal en 90 d\u00edas de definici\u00f3n.<\/p>\n<\/div>\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&eacute;sultat 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> : grasa corporal 11&nbsp;%, precisi\u00f3n 2 puntos. Foto, 5 segundos.<\/p>\n<\/div>\n<div class=\"body\">\n<p>Lean resuelve este problema con el <b>BodyScan IA<\/b>&nbsp;: una foto de frente en 5 segundos da la grasa corporal a &plusmn;2&nbsp;%. Lean deduce de ah\u00ed la masa magra y luego aplica su <b>modelo propietario patentado<\/b> para calcular el BMR sobre esa masa magra real. Ni Harris-Benedict 1919 ni Mifflin-St Jeor 1990: un modelo que aprende de tus datos, recalibrado en cada pesaje y cada BodyScan.<\/p>\n<\/div>\n<div class=\"micro-cta\">\n  \u00bfQuieres comparar las f\u00f3rmulas con tus cifras? <a href=\"https:\/\/lean-app.com\/es\/calcul-metabolisme-de-base\/\">Calculadora de metabolismo basal<\/a> (3 f\u00f3rmulas comparadas en directo).\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">05 &middot; NEAT<\/span>Pasos + actividad diaria fuera del deporte<\/h2>\n<div class=\"body\">\n<p>El <b>NEAT (Non-Exercise Activity Thermogenesis)<\/b> es el gasto energ\u00e9tico ligado a todo lo que haces fuera del deporte: caminar, subir escaleras, moverte, cocinar, limpiar. Es el componente m\u00e1s <b>variable<\/b> del TDEE: puede representar de 300 a 2&thinsp;000&nbsp;kcal\/d\u00eda seg\u00fan el estilo de vida (Levine 2004).<\/p>\n<p>De media, el NEAT representa <b>27&nbsp;%<\/b> del TDEE en los adultos activos. Es la palanca m\u00e1s potente para aumentar el gasto sin esfuerzo muscular adicional: 5&thinsp;000 pasos m\u00e1s al d\u00eda = unas 200&nbsp;kcal m\u00e1s quemadas sin tocar el programa de deporte.<\/p>\n<p>Lean mide el NEAT con el <b>pod\u00f3metro integrado<\/b>&nbsp;: cada paso cuenta, convertido en kilocalor\u00edas seg\u00fan tu masa corporal y tu velocidad estimada. No un multiplicador de actividad global: una medida diaria que se suma a tu TDEE en tiempo real.<\/p>\n<\/div>\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\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"&Eacute;cran NEAT dans l&rsquo;application Lean, nombre de pas journalier\" width=\"1044\" height=\"2220\" 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>NEAT en Lean<\/b> : pasos diarios medidos, convertidos en kcal paso a paso.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">06 &middot; EAT<\/span>Sesiones de entrenamiento, c\u00e1lculo MET<\/h2>\n<div class=\"body\">\n<p>La<b>EAT (Exercise Activity Thermogenesis)<\/b> es el gasto cal\u00f3rico debido a las sesiones de deporte. Representa de media <b>el 6&nbsp;% del TDEE<\/b>, pero puede subir al 15&ndash;20&nbsp;% en deportistas con 5 sesiones por semana.<\/p>\n<p>El problema cl\u00e1sico: los relojes conectados sobreestiman el EAT hasta un factor 2 seg\u00fan el tipo de actividad (Lee 2020, 7 dispositivos medidos). Una app que toma las calor\u00edas que muestra el Apple Watch en musculaci\u00f3n puede sobreestimar tu EAT en 300&nbsp;kcal en una sesi\u00f3n, es decir, un super\u00e1vit oculto de 300&nbsp;kcal que no ves.<\/p>\n<p>Lean calcula el EAT a partir del <b>MET (Metabolic Equivalent Task)<\/b>&nbsp;: un coeficiente por tipo de deporte, multiplicado por tu masa corporal y la duraci\u00f3n de la sesi\u00f3n. Registras el tipo y la intensidad de tu sesi\u00f3n, Lean calcula el gasto real sin retomar las cifras de un reloj sesgado.<\/p>\n<\/div>\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\/2026\/05\/lvm-screen_EAT.webp\" alt=\"S&eacute;ance musculation dans l&rsquo;app Lean, EAT calcul&eacute; en kcal\" width=\"1044\" height=\"2220\" 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>EAT en Lean<\/b> : tipo de deporte + intensidad &rarr; gasto real en kcal.<\/p>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean suma BMR + NEAT + EAT + TEF en tiempo real. Descarga gratuita.<\/div>\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-tdee\" 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\" height=\"42\" 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-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">07 &middot; TEF<\/span>Efecto t\u00e9rmico de los alimentos, calculado sobre los macros<\/h2>\n<div class=\"body\">\n<p>El <b>TEF (Thermic Effect of Food)<\/b> es la energ\u00eda gastada en la digesti\u00f3n, absorci\u00f3n y metabolizaci\u00f3n de los alimentos. Representa de media <b>el 10&nbsp;% de las calor\u00edas ingeridas<\/b>, pero var\u00eda mucho seg\u00fan la composici\u00f3n en macronutrientes:<\/p>\n<\/div>\n<div style=\"margin:28px 0;display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,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 #FA256C\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Prote\u00ednas<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#FA256C\">20&ndash;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 #FFBD00\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Carbohidratos<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#C8A019\">5&ndash;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 #AB75EC\">\n    <span style=\"font-weight:600;color:var(--ink-2)\">Grasas<\/span>\n    <span style=\"font-family:var(--font-mono);font-size:15px;font-weight:700;color:#AB75EC\">0&ndash;3&nbsp;%<\/span>\n  <\/div>\n<\/div>\n<div class=\"body\">\n<p>Una comida rica en prote\u00ednas quema m\u00e1s en la digesti\u00f3n que una comida id\u00e9ntica en kcal pero rica en grasas. Lean calcula el TEF autom\u00e1ticamente sobre los <b>macros introducidos<\/b> (prote\u00ednas &times; 0,25 + carbohidratos &times; 0,075 + grasas &times; 0,02), y lo a\u00f1ade al TDEE en vivo. Sin aproximaci\u00f3n global del 10&nbsp;%: un c\u00e1lculo por comida.<\/p>\n<\/div>\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\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans l&rsquo;application Lean, effet thermique des aliments par repas\" width=\"1044\" height=\"2220\" 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>TEF en Lean<\/b> : calculado sobre los macros de cada comida, no una media fija.<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">08 &middot; Adaptaci\u00f3n metab\u00f3lica<\/span>El 5.\u00ba ladrillo que lo falsea todo sin modelizaci\u00f3n<\/h2>\n<div class=\"body\">\n<p>La adaptaci\u00f3n metab\u00f3lica no entra en la suma del TDEE. Es un <b>coeficiente multiplicador del BMR<\/b> que se activa en d\u00e9ficit cal\u00f3rico prolongado. Tu cuerpo reduce su BMR para compensar el d\u00e9ficit. Este fen\u00f3meno, documentado por Hall (2008) y M\u00fcller (2015), explica los estancamientos en definici\u00f3n.<\/p>\n<p>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>Sin modelizar este coeficiente, tu TDEE \u00abcalculado\u00bb se vuelve cada vez m\u00e1s optimista con las semanas de d\u00e9ficit. Crees estar a &minus;500&nbsp;kcal, en realidad est\u00e1s a &minus;200&nbsp;kcal tras 6 semanas de adaptaci\u00f3n. Lean es la <b>primera app del mundo<\/b> en modelizar este coeficiente en tiempo real.<\/p>\n<\/div>\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&eacute;tabolique : TDEE r&eacute;elle vs TDEE calcul&eacute;e sur une s&egrave;che 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<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-tdee\" target=\"_blank\" rel=\"noopener\">Descargar Lean<\/a>.\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">09 &middot; BodyScan IA<\/span>Por qu\u00e9 la grasa corporal lo cambia todo<\/h2>\n<div class=\"body\">\n<p>La grasa corporal es la variable oculta de toda la ecuaci\u00f3n del TDEE. Sin ella, el BMR es una media estad\u00edstica. Con ella, es el tuyo. Lean mide la grasa corporal con el <b>BodyScan IA<\/b>&nbsp;: una foto de frente, 5 segundos de procesamiento, precisi\u00f3n del orden de 2 puntos de grasa corporal. Ning\u00fan aparato externo, ninguna sesi\u00f3n DEXA.<\/p>\n<p><b>Por qu\u00e9 es cr\u00edtico para el TDEE:<\/b><\/p>\n<ul style=\"margin:10px 0 14px 22px;padding:0;line-height:1.8\">\n  <li>El BMR calculado sobre masa magra real &lt; Harris-Benedict o Mifflin-St Jeor cuando la grasa corporal es alta. La diferencia puede alcanzar 183&nbsp;kcal\/d\u00eda en un perfil sedentario al 28&nbsp;% de grasa.<\/li>\n  <li>En sentido inverso, el BMR Lean es <b>superior<\/b> en 93&nbsp;kcal\/d\u00eda en un deportista al 12&nbsp;% de grasa, porque Mifflin subestima la masa muscular.<\/li>\n  <li>La adaptaci\u00f3n metab\u00f3lica se modeliza sobre el BMR real. Si el BMR de partida est\u00e1 mal, el coeficiente de adaptaci\u00f3n est\u00e1 mal. Todo se propaga.<\/li>\n<\/ul>\n<\/div>\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 IA hombre<\/p>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">10 &middot; Seguimiento del TDEE en Lean<\/span>Los 4 componentes en tiempo real<\/h2>\n<div class=\"body\">\n<p>La pantalla \u00abGasto\u00bb de Lean muestra el TDEE en vivo, desglosado componente por componente. Ves d\u00f3nde va tu d\u00eda, qu\u00e9 ladrillo ha ganado peso, d\u00f3nde puedes actuar. Lean no te da una cifra fija decidida al principio del d\u00eda: recalcula continuamente con tus pasos, tu sesi\u00f3n y tus comidas.<\/p>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:20px;max-width:420px;margin:36px auto\">\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" alt=\"Bilan journalier dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n  <div style=\"position:relative;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);border-radius:22px;padding:3px;border:1px solid rgba(255,255,255,.05);box-shadow:0 14px 32px rgba(0,0,0,.16);width:100%\">\n    <div style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" alt=\"D&eacute;pense TDEE dans Lean\" style=\"width:100%;height:100%;object-fit:cover\" loading=\"lazy\"><\/div>\n  <\/div>\n<\/div>\n<div style=\"display:grid;grid-template-columns:1fr 1fr;gap:14px;max-width:340px;margin:24px auto\">\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp\" alt=\"M&eacute;tabolisme de base dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"NEAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp\" alt=\"EAT dans Lean\" loading=\"lazy\"><\/div><\/div>\n  <div class=\"mini-phone\"><div class=\"notch\"><\/div><div class=\"scr\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"TEF dans Lean\" loading=\"lazy\"><\/div><\/div>\n<\/div>\n<div class=\"cta-band\">\n  <div class=\"l\">Lean calcula tu TDEE en tiempo real, componente por componente. Descarga gratuita.<\/div>\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-tdee\" 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\" height=\"42\" 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-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">11 &middot; Estrategias<\/span>TDEE y objetivo seg\u00fan definici\u00f3n, volumen o recomposici\u00f3n<\/h2>\n<p>Una vez conocido tu TDEE preciso, la aplicaci\u00f3n pr\u00e1ctica es directa. Tres objetivos, tres palancas.<\/p>\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 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&nbsp;kcal\/d\u00eda<\/b>. Herramienta: <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  <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 TDEE 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 lo muestra, sin imagen m\u00e9dica.<\/div>\n  <\/div>\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<div class=\"cta-band\">\n  <div class=\"l\">Lean adapta tu objetivo cal\u00f3rico a cada objetivo. Descarga gratuita, prueba de 7 d\u00edas en el plan anual.<\/div>\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-tdee\" 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\" height=\"42\" 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-tdee\" 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\" height=\"42\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<h2 class=\"sect\"><span class=\"num\">12 &middot; La Pir\u00e1mide<\/span>Pir\u00e1mide de Progresi\u00f3n Lean<\/h2>\n<div class=\"body\">\n<p>En la filosof\u00eda Lean, el TDEE no es la cima del plan de ataque. La <b>Pir\u00e1mide de Progresi\u00f3n<\/b> jerarquiza lo que realmente cuenta para una definici\u00f3n exitosa: adherencia &gt; objetivo cal\u00f3rico (= TDEE preciso) &gt; pasos \/ NEAT. El TDEE est\u00e1 en el nivel 2: si no registras con regularidad, optimizar los macros al uno por ciento no sirve de nada.<\/p>\n<\/div>\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 (TDEE 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 TDEE preciso sobre grasa corporal real es el nivel 2. Pero si no registras con regularidad, los macros no cambian nada.<\/div>\n<h2 class=\"sect\"><span class=\"num\">13 &middot; Tutoriales<\/span>C\u00f3mo usar Lean para tu TDEE<\/h2>\n<div class=\"body\">\n<p>Dos v\u00eddeos para empezar concretamente:<\/p>\n<\/div>\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&rsquo;ai DOUBL&Eacute; ma d&eacute;pense 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<h2 class=\"sect\"><span class=\"num\">14 &middot; FAQ<\/span>Todo lo que te preguntas sobre el TDEE<\/h2>\n<details class=\"faq\"><summary>\u00bfQu\u00e9 es el TDEE?<\/summary><div class=\"faq-body\"><p>El TDEE (Total Daily Energy Expenditure) es tu gasto cal\u00f3rico total diario. Agrupa los 4 componentes: BMR (metabolismo basal, 57&ndash;75&nbsp;% del TDEE), NEAT (pasos y actividad fuera del deporte), EAT (sesiones de deporte), TEF (efecto t\u00e9rmico de los alimentos). La adaptaci\u00f3n metab\u00f3lica modula el BMR en d\u00e9ficit prolongado, sin entrar en la suma.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfCu\u00e1l es la f\u00f3rmula del TDEE?<\/summary><div class=\"faq-body\"><p>La ecuaci\u00f3n can\u00f3nica: TDEE = BMR + NEAT + EAT + TEF. El BMR se calcula idealmente sobre la masa magra real (grasa corporal conocida). La adaptaci\u00f3n metab\u00f3lica es un coeficiente multiplicador del BMR que se aplica en d\u00e9ficit prolongado (100&nbsp;% = \u00f3ptimo, 90&nbsp;% = 10&nbsp;% de adaptaci\u00f3n), nunca sumada en la suma.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfPor qu\u00e9 mi TDEE calculado es diferente del real?<\/summary><div class=\"faq-body\"><p>Tres razones principales. Primera: el BMR se calcula sin grasa corporal (Harris-Benedict o Mifflin-St Jeor), error de 200 a 500 kcal\/d\u00eda en perfiles fuera de la norma. Segunda: el NEAT se estima con un multiplicador global, no se mide paso a paso. Tercera: el EAT se toma de un reloj conectado sesgado hasta 2&times; (Lee 2020). La adaptaci\u00f3n metab\u00f3lica no modelizada agrava a\u00fan m\u00e1s la diferencia con las semanas.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfQu\u00e9 parte del TDEE representa el BMR?<\/summary><div class=\"faq-body\"><p>De media, el BMR representa del 57 al 75&nbsp;% del TDEE seg\u00fan el nivel de actividad. Cuanto m\u00e1s activo eres, m\u00e1s aumenta la parte del NEAT y del EAT, y por tanto m\u00e1s disminuye la parte relativa del BMR. Pero sigue siendo el componente m\u00e1s pesado: un error del 10&nbsp;% en el BMR se propaga directamente al objetivo cal\u00f3rico.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfC\u00f3mo aumentar el TDEE sin deporte adicional?<\/summary><div class=\"faq-body\"><p>La palanca m\u00e1s eficaz es el NEAT: caminar m\u00e1s. 5&thinsp;000 pasos adicionales al d\u00eda representan unas 200&nbsp;kcal de gasto adicional (variable seg\u00fan la masa corporal y la velocidad). En 30 d\u00edas, es el equivalente a 800&nbsp;g de grasa m\u00e1s quemados, sin tocar el programa de musculaci\u00f3n.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfEl TDEE cambia cada d\u00eda?<\/summary><div class=\"faq-body\"><p>S\u00ed. El BMR es relativamente estable (var\u00eda principalmente con la composici\u00f3n corporal y la adaptaci\u00f3n metab\u00f3lica). Pero el NEAT fluct\u00faa cada d\u00eda seg\u00fan tu actividad, el EAT seg\u00fan tus sesiones, y el TEF seg\u00fan tus comidas. En un d\u00eda de descanso sin deporte, tu TDEE puede ser de 400 a 700&nbsp;kcal inferior al de un d\u00eda con sesi\u00f3n y 15&thinsp;000 pasos.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>\u00bfCu\u00e1nto tiempo tarda en activarse la adaptaci\u00f3n metab\u00f3lica?<\/summary><div class=\"faq-body\"><p>Las primeras modificaciones adaptativas aparecen desde las dos primeras semanas de d\u00e9ficit (bajada del NEAT \u00abespont\u00e1neo\u00bb, econom\u00edas energ\u00e9ticas motrices). La reducci\u00f3n medible del BMR es significativa tras 4 a 6 semanas de d\u00e9ficit sostenido, y puede alcanzar del 5 al 25&nbsp;% en definiciones largas (Hall 2008, M\u00fcller 2015). Por eso Lean modeliza este coeficiente de forma continua.<\/p><\/div><\/details>\n\n<details class=\"faq\"><summary>TDEE vs gasto cal\u00f3rico diario: \u00bfes lo mismo?<\/summary><div class=\"faq-body\"><p>S\u00ed, TDEE y gasto cal\u00f3rico total diario designan la misma realidad. \u00abTDEE\u00bb es el t\u00e9rmino cient\u00edfico ingl\u00e9s (Total Daily Energy Expenditure), \u00abgasto cal\u00f3rico total\u00bb o \u00abgasto energ\u00e9tico total\u00bb son sus traducciones al espa\u00f1ol. Tambi\u00e9n se encuentra \u00abGET\u00bb (Gasto Energ\u00e9tico Total) en la literatura espa\u00f1ola.<\/p><\/div><\/details>\n<div class=\"sources\">\n  <h4>Fuentes cient\u00edficas<\/h4>\n  <ol>\n    <li>Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;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;4(12):370-3.<\/li>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a>.<\/li>\n    <li>Lee JM, Kim Y, Welk GJ. Validity of consumer-based physical activity monitors. Med Sci Sports Exerc. 2014;46(9):1840-8. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24777201\/\" target=\"_blank\" rel=\"noopener\">PubMed 24777201<\/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>M&uuml;ller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013;21(2):218-28. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\" target=\"_blank\" rel=\"noopener\">PubMed 26399868<\/a>.<\/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  <\/ol>\n<\/div>\n<div class=\"get-band\">\n  <h3>Calcula tu TDEE sobre tu grasa corporal real<\/h3>\n  <p>BodyScan IA en 5 segundos. 4 componentes medidos por separado. Adaptaci\u00f3n metab\u00f3lica modelizada. 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-tdee\" 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-tdee\" 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<footer>\n  <div class=\"row\">\n    <div>\n      <div class=\"kicker\">Lean<\/div>\n      <p>La \u00fanica app que calcula tu TDEE completo sobre grasa corporal real.<\/p>\n    <\/div>\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-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"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-tdee\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" loading=\"lazy\"><\/a>\n    <\/div>\n  <\/div>\n<\/footer>\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\/depense-energetique-totale-v2\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le TDEE (Total Daily Energy Expenditure) est ta d&eacute;pense calorique totale journali&egrave;re. Il se calcule : TDEE = BMR + NEAT + EAT + TEF. Le BMR est ton m&eacute;tabolisme de base, le NEAT ta d&eacute;pense hors sport, l&rsquo;EAT tes s&eacute;ances de sport, le TEF l&rsquo;effet thermique des aliments. L&rsquo;adaptation m&eacute;tabolique module le BMR en d&eacute;ficit prolong&eacute; (coefficient multiplicateur, jamais additionn&eacute;e dans la somme).\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon application se trompe sur mon TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La plupart des apps (MyFitnessPal, Yazio) utilisent Harris-Benedict 1919 ou Mifflin-St Jeor 1990 pour le BMR : des formules qui ignorent le bodyfat. Sur un profil muscl&eacute; ou s&eacute;dentaire, l&rsquo;&eacute;cart peut atteindre 200 &agrave; 500 kcal\/jour. De plus, le NEAT est souvent estim&eacute; par un multiplicateur d&rsquo;activit&eacute; global plut&ocirc;t que mesur&eacute; au pas pr&egrave;s, et l&rsquo;EAT par des valeurs moyennes plut&ocirc;t que par la s&eacute;ance r&eacute;elle.\"}},{\"@type\":\"Question\",\"name\":\"Comment Lean calcule-t-il le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Lean mesure les 4 briques s&eacute;par&eacute;ment : BMR via mod&egrave;le propri&eacute;taire brevet&eacute; sur masse maigre r&eacute;elle (BodyScan IA), NEAT via podom&egrave;tre int&eacute;gr&eacute;, EAT via s&eacute;ance track&eacute;e avec type et intensit&eacute;, TEF calcul&eacute; automatiquement sur les macros saisis. L&rsquo;adaptation m&eacute;tabolique est mod&eacute;lis&eacute;e comme coefficient multiplicateur du BMR, recalibr&eacute; semaine apr&egrave;s semaine.\"}},{\"@type\":\"Question\",\"name\":\"Quelle est la part du BMR dans le TDEE ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le BMR repr&eacute;sente 57 &agrave; 75 % du TDEE selon le niveau d&rsquo;activit&eacute;. Le NEAT ajoute environ 27 % chez les personnes actives, l&rsquo;EAT 6 % en moyenne (variable selon la fr&eacute;quence d&rsquo;entra&icirc;nement) et le TEF environ 10 % des calories ing&eacute;r&eacute;es.\"}},{\"@type\":\"Question\",\"name\":\"Qu&rsquo;est-ce que l&rsquo;adaptation m&eacute;tabolique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"L&rsquo;adaptation m&eacute;tabolique est la r&eacute;duction du BMR en d&eacute;ficit calorique prolong&eacute;. Convention Lean : 100 % = optimal, 90 % = 10 % d&rsquo;adaptation accumul&eacute;e (BMR baiss&eacute; de 10 %). Ce ph&eacute;nom&egrave;ne, mesur&eacute; par Hall (2008) et M&uuml;ller (2015), explique les plateaux de s&egrave;che. Elle n&rsquo;entre pas dans la somme TDEE : elle module le BMR multiplicativement.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories avec TDEE complet : BMR sur masse maigre r&eacute;elle, NEAT, EAT, TEF et adaptation m&eacute;tabolique. BodyScan IA int&eacute;gr&eacute;.\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":\"4.7\",\"ratingCount\":\"1000\"},\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}}]}\n<\/script>\n\n<script>(function(){\n  var phoneImg = document.getElementById('phoneImg');\n  var phoneBack = document.getElementById('phoneBack');\n  var zones = document.getElementById('phoneZones');\n  var topTabs = document.querySelectorAll('.phone-tabs button');\n  var navTaps = document.querySelectorAll('.phone-navbar button');\n  var tabMap = {\n    bilan:    {drill:false},\n    kcal:     {drill:false},\n    depense:  {drill:true},\n    strategie:{drill:false}\n  };\n  var currentTab = 'depense';\n  function setActive(tab){\n    topTabs.forEach(function(b){ b.classList.toggle('on', b.dataset.tab===tab); });\n  }\n  function showTab(tab){\n    var t = tabMap[tab]; if(!t) return;\n    currentTab = tab;\n    phoneImg.style.opacity = 0;\n    setTimeout(function(){\n      phoneImg.className = 'phone-bg tab-' + tab;\n      phoneImg.style.opacity = 1;\n      zones.style.display = t.drill ? 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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\/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\/10000-pas-calories\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">10 000 pasos al d\u00eda: cu\u00e1ntas calor\u00edas quema realmente <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Entre 300 y 550 kcal seg\u00fan tu peso. Tabla por perfil, f\u00f3rmula p\u00fablica, calculadora.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora TDEE: la f\u00f3rmula can\u00f3nica BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calculadora bodyfat-aware con desglose de los 4 bloques metab\u00f3licos.<\/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>Lean Accueil Accueil &nbsp;\/&nbsp; D&eacute;pense &Eacute;nerg&eacute;tique Totale Pilier &middot; Science du m&eacute;tabolisme D&eacute;pense &Eacute;nerg&eacute;tique Totale (TDEE). Le guide complet pour calculer ta vraie d&eacute;pense calorique et r&eacute;ussir ta s&egrave;che. Le TDEE est la seule mesure qui compte pour perdre du gras sans se tromper. Mais 99&nbsp;% des apps le calculent faux. Voici pourquoi, et comment [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1625,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gasto energ\u00e9tico total (TDEE): f\u00f3rmula y c\u00e1lculo - Lean<\/title>\n<meta name=\"description\" content=\"El gasto energ\u00e9tico total (TDEE) es BMR + NEAT + EAT + TEF. 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