{"id":1835,"date":"2026-08-20T09:17:13","date_gmt":"2026-08-20T09:17:13","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-neat\/"},"modified":"2026-09-08T18:18:52","modified_gmt":"2026-09-08T18:18:52","slug":"calculateur-neat","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/calculateur-neat\/","title":{"rendered":"Calculadora NEAT: \u00bfcu\u00e1ntas calor\u00edas queman tus pasos?"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp\" 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.l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-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 .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1835 #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-1835 #lvm-shell .wrap,\nbody.postid-1835 #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-1835 #lvm-shell .wrap,\n  body.postid-1835 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1835 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1835 #lvm-shell *{max-width:100%}\nbody.postid-1835 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1835 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1835 #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-1835 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1835 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1835 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1835 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1835 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1835 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1835 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1835 #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-1835 #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-1835 #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-1835 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1835 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1835 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1835 #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-1835 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1835 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1835 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1835 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1835 #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-1835 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1835 #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-1835 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1835 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1835 #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-1835 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1835 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1835 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1835 #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-1835 #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-1835 #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-1835 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1835 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1835 #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-1835 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1835 #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-1835 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1835 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1835 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1835 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1835 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1835 #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-1835 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1835 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1835 #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-1835 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1835 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1835 #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-1835 #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-1835 #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-1835 #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-1835 #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-1835 #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-1835 #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-1835 #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-1835 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1835 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1835 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1835 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1835 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1835 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1835 #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-1835 #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-1835 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1835 #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-1835 #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-1835 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1835 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1835 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1835 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1835 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1835 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1835 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/es\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/es\/\">Inicio<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/es\/\">Inicio<\/a> &nbsp;\/&nbsp; Calculadora NEAT<\/div>\n  <div class=\"eyebrow\">Calculadora &middot; Pasos &amp; gasto sin deporte<\/div>\n  <h1 id=\"title\">Calculadora NEAT: \u00bfcu\u00e1nto queman de verdad tus pasos?\n    <span class=\"alt\">tus pasos reales, tu cuerpo real: cero casillas<\/span>\n  <\/h1>\n  <p class=\"dek\">Caminar, postura, gestos cotidianos: el NEAT es el bloque m\u00e1s variable de tu gasto, hasta 700&nbsp;kcal\/d\u00eda de diferencia entre dos personas del mismo peso (Levine 2005). Esta calculadora convierte tus pasos reales en kcal\/d\u00eda sobre tu perfil medido (peso, altura, grasa corporal), y los sit\u00faa en tu gasto sin deporte. Sin pedirte nunca meterte en una casilla.<\/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; 9&nbsp;min de lectura &middot; Actualizado el 18 de agosto de 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" 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      Las apps cl\u00e1sicas te hacen marcar una casilla &laquo;sedentario \/ ligeramente activo&raquo; una vez para siempre, y congelan tu gasto sobre ella durante meses. Es exactamente lo que Lean rechaza: tu pod\u00f3metro (HealthKit \/ Google Fit) alimenta tu NEAT en continuo, paso a paso, cada d\u00eda. Esta p\u00e1gina aplica la misma l\u00f3gica: solo te pedimos medidas, tu cuerpo y tus pasos, nunca una etiqueta.\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 NEAT (Non-Exercise Activity Thermogenesis) es todo lo que quemas por actividad fuera del deporte. Su parte medible en el d\u00eda a d\u00eda son tus pasos: alrededor de <b>0,03 a 0,06&nbsp;kcal por paso<\/b> seg\u00fan tu peso y altura, es decir, 250 a 450&nbsp;kcal por 8&nbsp;000 pasos y 300 a 550&nbsp;kcal por 10&nbsp;000. Se a\u00f1ade una parte postural y de gestos, hasta <b>+350&nbsp;kcal\/d\u00eda<\/b> de pie vs sentado (Levine 2005), que no se declara en un men\u00fa: se mide. Estima el NEAT de tus pasos con la calculadora de abajo.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculadora<\/span>Estima el NEAT de tus pasos en kcal\/d\u00eda<\/h2>\n<p>Introduce tus medidas: tu cuerpo (peso, altura, grasa corporal) y tu media de pasos. Nada m\u00e1s. La calculadora convierte tus pasos en kcal con un coste del paso ajustado a tu perfil, calcula tu BMR sobre tu masa magra (370&nbsp;+&nbsp;21,6&nbsp;&times;&nbsp;FFM, la misma f\u00f3rmula que nuestra <a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\">calculadora TDEE<\/a>), y sit\u00faa despu\u00e9s tu NEAT en tu gasto sin deporte. Es una estimaci\u00f3n pedag\u00f3gica con f\u00f3rmula transparente, no una medici\u00f3n: el valor real se lee cada d\u00eda en tus pasos reales.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Tus medidas<\/h3>\n    <div class=\"calc-row\">\n      <label>Sexo<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Hombre<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Mujer<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Edad (a\u00f1os)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Peso (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"75\"><\/div>\n    <div class=\"calc-row\"><label for=\"cHeight\">Altura (cm)<\/label><input id=\"cHeight\" type=\"number\" min=\"140\" max=\"220\" value=\"178\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Grasa corporal<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"40\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">\u00bfNo conoces tu grasa corporal?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Rangos habituales para un hombre: 10 a 25&nbsp;%. El sexo y la edad sirven para situarte; el c\u00e1lculo en s\u00ed funciona sobre tu masa magra, donde ya est\u00e1n ampliamente capturados.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label for=\"cSteps\">Pasos diarios (media de 7 d\u00edas)<span class=\"steps-out\" id=\"stepsVal\">8&#8239;000 pasos<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cSteps\" type=\"range\" min=\"1000\" max=\"30000\" step=\"500\" value=\"8000\"><\/div>\n      <div class=\"calc-note\">\u00bfNo conoces tu media? Abre la app Salud de tu iPhone o Google Fit: la media de los \u00faltimos 7 d\u00edas es el buen valor. Es exactamente el dato que Lean lee en continuo.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">El NEAT de tus pasos<\/div>\n      <div class=\"val\"><span id=\"rNeat\">0<\/span><span class=\"unit\">kcal\/d\u00eda<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"neatBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"neatPill\">NEAT medio<\/span>\n      <div class=\"note\">Solo tus pasos, convertidos sobre tu perfil real. La parte postura y gestos tambi\u00e9n existe: se mide, no se declara (mira la ciencia m\u00e1s abajo). Tus sesiones (EAT) se a\u00f1aden encima.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Coste de tu paso<\/div>\n        <div class=\"v\"><span id=\"rKps\">0,040<\/span><span class=\"u\">kcal\/paso<\/span><\/div>\n        <div class=\"s\">Zancada estimada <b id=\"rStride\">74<\/b> cm (0,414 &times; altura)<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">BMR sobre masa magra<\/div>\n        <div class=\"v\"><span id=\"rBmr\">0<\/span><span class=\"u\">kcal\/d\u00eda<\/span><\/div>\n        <div class=\"s\">370 + 21,6 &times; <b id=\"rFfm\">0<\/b> kg de masa magra<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">Parte de tu gasto sin deporte<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>Tus pasos representan alrededor del <b id=\"rPart\">0<\/b>&#8239;% de tu gasto sin deporte estimado: <b id=\"rTdee\">0<\/b> kcal\/d\u00eda, es decir BMR <b id=\"rBmr2\">0<\/b> + pasos <b id=\"rNeat2\">0<\/b> + TEF estimado <b id=\"rTef\">0<\/b>. La misma descomposici\u00f3n que en la app, donde cada bloque se mide en vez de suponerse.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"equivLine\">\n      Tus <b id=\"eSteps\">8&#8239;000<\/b> pasos &asymp; <b id=\"eKcal\">0<\/b> kcal: el equivalente de <b id=\"eRun\">0<\/b> minutos de carrera a 10&nbsp;km\/h, por <b id=\"eKm\">0<\/b> km recorridos.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Recomendaci\u00f3n<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Estimaci\u00f3n pedag\u00f3gica basada en los valores publicados (coste energ\u00e9tico de la marcha en MET, Ainsworth 2011; variabilidad postural, Levine 2005). Esta calculadora no es una herramienta de diagn\u00f3stico y no sustituye el consejo m\u00e9dico.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Esta calculadora da una foto instant\u00e1nea con una f\u00f3rmula transparente. <b>Lean va m\u00e1s lejos:<\/b> tu pod\u00f3metro alimenta tu NEAT en tiempo real, tu BMR se recalcula sobre tu grasa corporal medida por BodyScan IA, y tu balance cal\u00f3rico del d\u00eda se ajusta con cada paso. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\">Ver tu NEAT real en Lean.<\/a>\n\n  <div class=\"stores-inline\" style=\"display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap;margin-top:14px\"><a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T&eacute;l&eacute;charger sur l&rsquo;App Store\" width=\"413\" height=\"122\" style=\"height:44px;width:auto;display:block\"><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" style=\"height:44px;width:auto;display:block\"><\/a><\/div>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Cerrar\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">\u00bfNo conoces tu grasa corporal?<\/div>\n    <p class=\"bf-text\">El BodyScan IA de Lean lo mide en 5&nbsp;segundos con una simple foto: grasa corporal, masa magra y masa grasa, directamente desde tu tel\u00e9fono.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\n      <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative;margin:0 auto\">\n        <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n        <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">Mientras tanto, deja el cursor en un valor aproximado: mejor una grasa corporal aproximada que un c\u00e1lculo que ignora tu composici\u00f3n corporal.<\/p>\n    <div class=\"bf-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\"><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\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\"><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\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; La ciencia<\/span>Por qu\u00e9 el NEAT es la palanca m\u00e1s infravalorada<\/h2>\n\n<div class=\"statement\"><p>Tu NEAT puede variar del simple al triple. <span class=\"accent\">Y eso se mide.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">700<span>kcal\/d\u00eda<\/span><\/div><div class=\"kl\">de diferencia de NEAT posible entre dos personas del mismo peso (Levine 2005)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2&#8239;h&#8239;30<\/div><div class=\"kl\">de posici\u00f3n sentada de m\u00e1s al d\u00eda en los sujetos obesos, sensores posturales durante 10 d\u00edas (Science)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+350<span>kcal\/d\u00eda<\/span><\/div><div class=\"kl\">la diferencia de asignaci\u00f3n postural de pie vs sentado, a corpulencia similar<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>El t\u00e9rmino viene de James Levine, que defini\u00f3 el <b>NEAT<\/b> (Non-Exercise Activity Thermogenesis) como toda la termog\u00e9nesis de actividad fuera del ejercicio voluntario: la marcha cotidiana, la postura, los gestos, el moverse (Levine 2002). Su medici\u00f3n m\u00e1s llamativa data de 2005, en <i>Science<\/i> equipados con sensores de postura durante 10 d\u00edas, los sujetos obesos permanec\u00edan sentados <b>2&nbsp;h&nbsp;30 m\u00e1s al d\u00eda<\/b> que los sujetos delgados de corpulencia similar; adoptar la asignaci\u00f3n postural de los sujetos delgados representar\u00eda unas <b>350&nbsp;kcal\/d\u00eda<\/b> de gasto adicional. Entre un perfil que camina 3&nbsp;000 pasos y uno que camina 15&nbsp;000, la diferencia alcanza 700&nbsp;kcal\/d\u00eda. Ning\u00fan otro bloque del TDEE var\u00eda tanto de una persona a otra.<\/p>\n<p>El coste del paso, en cambio, se cifra correctamente con los <b>MET<\/b> (equivalentes metab\u00f3licos, compendio de Ainsworth 2011): la marcha a ritmo moderado cuesta unos 3,3&nbsp;MET, es decir, referido a la cadencia, <b>0,03 a 0,06&nbsp;kcal por paso<\/b> seg\u00fan tu peso y tu longitud de zancada. Es la f\u00f3rmula de la calculadora de arriba: un paso de 90&nbsp;kg &laquo;vale&raquo; un 25&nbsp;% m\u00e1s que un paso de 70&nbsp;kg, y ninguna tarifa \u00fanica puede reflejarlo. En musculaci\u00f3n, la iron\u00eda es conocida: tus 23 horas fuera del gimnasio pesan a menudo m\u00e1s en tu gasto que la sesi\u00f3n misma, y es el NEAT quien las lleva.<\/p>\n<p>\u00bfY la componente no-pasos? Postura, gestos, fidget: es real, Levine la cifr\u00f3. Pero es <b>imposible de declarar honestamente:<\/b> nadie sabe decir si es &laquo;sedentario \/ ligeramente activo&raquo;, y la respuesta cambiar\u00eda cada semana. Por eso esta calculadora no te la pide: cifra tus pasos, la parte medible de tu NEAT, y nada m\u00e1s. Lean captura el resto donde se ve: en la medici\u00f3n continua de tu actividad y tus datos reales, no en una casilla marcada el primer d\u00eda.<\/p>\n<p>\u00bfD\u00f3nde se sit\u00faa el NEAT en la ecuaci\u00f3n? En Lean, el gasto se descompone en <b>TDEE = BMR + NEAT + EAT + TEF<\/b>. El NEAT es su bloque m\u00e1s variable, el que los cuestionarios aplastan en un multiplicador fijo. La adaptaci\u00f3n metab\u00f3lica es el 5\u00ba bloque: un coeficiente que modula el BMR (convenci\u00f3n 100&rarr;0&nbsp;%), nunca un t\u00e9rmino que se suma. Y en d\u00e9ficit prolongado, parte del frenado pasa justamente por un NEAT que baja sin que te des cuenta (Rosenbaum y Leibel 2010): menos gestos, menos pasos espont\u00e1neos, el ascensor sin pensarlo.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" alt=\"\u00c9cran D\u00e9pense de Lean : BMR, NEAT en pas r\u00e9els, EAT et TEF mesur\u00e9s s\u00e9par\u00e9ment\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Los 4 bloques, medidos<\/b>La pantalla Gasto de Lean: BMR, NEAT (17&#8239;094 pasos reales), EAT, TEF. Ninguna casilla, solo datos.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>\u00daltimo punto, medido por el pilar NEAT de este sitio: los relojes y apps que anuncian 700&nbsp;kcal por un d\u00eda de 10&nbsp;000 pasos sobreestiman la marcha del 30 al 100&nbsp;%. El valor real para un perfil de 75&nbsp;kg ronda las 350 a 400&nbsp;kcal. Si construyes un d\u00e9ficit sobre un gasto inflado, tu meseta no tiene nada de misterio: estaba escrita de antemano.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Para la teor\u00eda completa del NEAT, lee el <a href=\"https:\/\/lean-app.com\/es\/neat-depense-non-sportive\/\">pilar NEAT: el gasto no deportivo<\/a>, y para la descomposici\u00f3n bloque a bloque, la gu\u00eda <a href=\"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/\">gasto energ\u00e9tico total<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tres vol\u00famenes de pasos<\/span>De 3&#8239;000 a 15&#8239;000 pasos: lo que cambia de verdad<\/h2>\n<p>Tres perfiles, tres vol\u00famenes de pasos medidos, tres NEAT. Ninguna etiqueta: solo medidas. Las cifras salen de la calculadora de esta p\u00e1gina, puedes reproducirlas con los mismos par\u00e1metros.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>3&#8239;000 pasos \/ d\u00eda<\/h4>\n    <div class=\"meta\">Mujer &middot; 31 a\u00f1os &middot; 64&nbsp;kg &middot; 1,66&nbsp;m &middot; grasa 28&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Coste del paso<\/span><span class=\"v\">0,032 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>NEAT de los pasos<\/span><span class=\"v\">&asymp;&nbsp;95 kcal\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>BMR (masa magra 46,1&nbsp;kg)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;365 kcal\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>Parte del gasto sin deporte<\/span><span class=\"v\">&asymp;&nbsp;6&nbsp;%<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Un NEAT de pasos casi nulo: el mayor margen de progresi\u00f3n de todo el gasto. <b style=\"color:var(--pink)\">+2&#8239;000 pasos\/d\u00eda = ~64 kcal m\u00e1s, sin un minuto de deporte.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>8&#8239;000 pasos \/ d\u00eda<\/h4>\n    <div class=\"meta\">Hombre &middot; 29 a\u00f1os &middot; 75&nbsp;kg &middot; 1,78&nbsp;m &middot; grasa 15&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Coste del paso<\/span><span class=\"v\">0,040 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>NEAT de los pasos<\/span><span class=\"v\">&asymp;&nbsp;319 kcal\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>BMR (masa magra 63,8&nbsp;kg)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;747 kcal\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>Parte del gasto sin deporte<\/span><span class=\"v\">&asymp;&nbsp;14&nbsp;%<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Un bloque s\u00f3lido, casi un snack quemado al d\u00eda, todos los d\u00edas. <b style=\"color:var(--pink)\">A este volumen, contarlo bien se vuelve decisivo.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>15&#8239;000 pasos \/ d\u00eda<\/h4>\n    <div class=\"meta\">Hombre &middot; 35 a\u00f1os &middot; 84&nbsp;kg &middot; 1,82&nbsp;m &middot; grasa 20&nbsp;%<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Coste del paso<\/span><span class=\"v\">0,046 kcal<\/span><\/div>\n      <div class=\"rw lean\"><span>NEAT de los pasos<\/span><span class=\"v\">&asymp;&nbsp;685 kcal\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>BMR (masa magra 67,2&nbsp;kg)<\/span><span class=\"v\">&asymp;&nbsp;1&#8239;822 kcal\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>Parte del gasto sin deporte<\/span><span class=\"v\">&asymp;&nbsp;25&nbsp;%<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">Un cuarto del gasto sin deporte: aplastarlo en un multiplicador fijo falsea todo el plan. <b style=\"color:var(--pink)\">Aqu\u00ed, el pod\u00f3metro no es un gadget, es el dato maestro.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; La medici\u00f3n en continuo<\/span>C\u00f3mo Lean convierte tus pasos en kcal, en tiempo real<\/h2>\n\n<div class=\"body\">\n<p>Una calculadora online, incluso honesta, congela tu NEAT sobre una media declarada. Pero tu NEAT cambia cada d\u00eda: 4&nbsp;000 pasos un domingo lluvioso, 14&nbsp;000 un s\u00e1bado de mercado. Exactamente por eso Lean lo mide en vez de suponerlo:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Pod\u00f3metro nativo conectado<\/h4>\n    <div class=\"meta\">HealthKit (iOS) \/ Google Fit (Android)<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Tus pasos se leen en continuo desde tu tel\u00e9fono, sin teclear. Cada paso se convierte en kcal sobre TU perfil medido (peso, altura, masa magra), no sobre una tarifa gen\u00e9rica.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. NEAT separado del EAT<\/h4>\n    <div class=\"meta\">Sin doble conteo<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Durante una sesi\u00f3n trackeada, los pasos se neutralizan del lado NEAT: tu carrera cuenta en el EAT, no dos veces. La frontera entre los bloques queda limpia.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Balance cal\u00f3rico live<\/h4>\n    <div class=\"meta\">Tu objetivo del d\u00eda se mueve con tus pasos<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Un gran d\u00eda de caminata aumenta tu objetivo kcal del d\u00eda en directo. Un domingo de sof\u00e1 lo reduce. Tu d\u00e9ficit sigue constante, incluso cuando tu NEAT no lo es.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. El NEAT bajo vigilancia en d\u00e9ficit<\/h4>\n    <div class=\"meta\">El frenado invisible, hecho visible<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">En definici\u00f3n, el NEAT baja sin avisar: menos pasos espont\u00e1neos, menos gestos. Lean lo ve en tus datos, mientras la<a href=\"https:\/\/lean-app.com\/es\/calculateur-adaptation-metabolique\/\">adaptaci\u00f3n metab\u00f3lica<\/a> (coeficiente 100&rarr;0&nbsp;% sobre el BMR) se sigue aparte.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp\" alt=\"\u00c9cran NEAT de Lean : pas quotidiens convertis en kcal en continu\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Pantalla NEAT de Lean<\/b>Tus pasos convertidos en kcal, en continuo. Sin casilla marcada: una medici\u00f3n.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Esta l\u00f3gica vive en la <b>Pir\u00e1mide de Progresi\u00f3n<\/b> de Lean: adherencia &gt; objetivo cal\u00f3rico &gt; pasos. Los pasos son un pilar por derecho propio, no una opci\u00f3n. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\">Ver la Pir\u00e1mide en la app<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mito vs realidad<\/span>Los 10&#8239;000 pasos no son una cifra m\u00e1gica<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1965<\/div><div class=\"kl\">el origen de los 10&#8239;000 pasos: el marketing del manpo-kei, un pod\u00f3metro japon\u00e9s, no un laboratorio<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">300-550<span>kcal<\/span><\/div><div class=\"kl\">lo que valen de verdad 10&#8239;000 pasos seg\u00fan tu peso y tu zancada<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+2&#8239;000<span>pasos<\/span><\/div><div class=\"kl\">&asymp; 80 a 120 kcal\/d\u00eda seg\u00fan tu constituci\u00f3n: el escal\u00f3n de progresi\u00f3n que cuenta<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">El mito<\/div>\n    <h4>&laquo;Hacen falta 10&#8239;000 pasos al d\u00eda, si no, no cuenta&raquo;<\/h4>\n    <p>La cifra redonda no viene de un laboratorio: viene del marketing de un pod\u00f3metro japon\u00e9s de los a\u00f1os 60, el manpo-kei, literalmente &laquo;contador de 10&#8239;000 pasos&raquo;. El eslogan era bueno, se convirti\u00f3 en norma mundial, y luego en umbral culpabilizador: bajo 10&#8239;000, fracaso; por encima, misi\u00f3n cumplida.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">La realidad medida<\/div>\n    <h4>Un continuo, no un umbral<\/h4>\n    <p>La s\u00edntesis de Tudor-Locke (2011) describe un continuo sin umbral m\u00e1gico: bajo 5&#8239;000 pasos\/d\u00eda el volumen es bajo, 7&#8239;500 a 9&#8239;999 ya es un buen nivel, 10&#8239;000 y m\u00e1s un volumen alto. Los beneficios empiezan mucho antes de 10&#8239;000 y no se detienen en 10&#8239;000: cada tramo de 2&#8239;000 pasos cuenta.<\/p>\n    <p>En el plano energ\u00e9tico, son kcal, no pasos, lo que hace tu balance: 10&#8239;000 pasos valen ~350 kcal para un perfil de 70&nbsp;kg y ~500 kcal para uno de 100&nbsp;kg. El buen objetivo es relativo: tu media actual +2&#8239;000, sostenida cada d\u00eda, vale m\u00e1s que un 10&#8239;000 heroico el lunes seguido de tres d\u00edas a 3&#8239;000.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>La consecuencia pr\u00e1ctica: fija tu objetivo de pasos desde tu media real de los \u00faltimos 7 d\u00edas, no desde una cifra cultural. Y cuenta tus pasos en kcal ajustadas a tu perfil, no a tarifa plana: es toda la diferencia entre un d\u00e9ficit te\u00f3rico y un d\u00e9ficit que existe de verdad.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Para situar tu NEAT en tu gasto completo: la <a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\">calculadora TDEE<\/a> y la gu\u00eda <a href=\"https:\/\/lean-app.com\/es\/calculer-vraie-depense-calorique\/\">calcular tu gasto cal\u00f3rico real<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Todo lo que te preguntas sobre el NEAT y tus pasos<\/h2>\n<details class=\"faq\"><summary>\u00bfQu\u00e9 es el NEAT?<\/summary><div class=\"faq-body\"><p>El NEAT (Non-Exercise Activity Thermogenesis) es la energ\u00eda que quemas por toda actividad f\u00edsica fuera del deporte: caminar, estar de pie, cocinar, cargar la compra, moverte. Es el bloque m\u00e1s variable del gasto energ\u00e9tico: hasta 700 kcal\/d\u00eda de diferencia entre dos personas del mismo peso seg\u00fan las mediciones de Levine. En la ecuaci\u00f3n TDEE = BMR + NEAT + EAT + TEF, es el segundo bloque, y el \u00fanico que se lee directamente en un pod\u00f3metro.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfC\u00f3mo calcular tu NEAT?<\/summary><div class=\"faq-body\"><p>La parte medible son tus pasos: multiplica tu media diaria por un coste de 0,03 a 0,06 kcal por paso, ajustado a tu peso y tu longitud de zancada (peso x zancada x 0,000722). Para situar ese NEAT en tu gasto, hace falta tambi\u00e9n un BMR fiable: se calcula sobre tu masa magra (370 + 21,6 x FFM), es decir, con tu grasa corporal. La parte postura y gestos no puede declararse honestamente en un men\u00fa: se mide en continuo. Por eso la calculadora de esta p\u00e1gina solo pide medidas: tu cuerpo y tus pasos.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfCu\u00e1ntas calor\u00edas por 10 000 pasos caminando?<\/summary><div class=\"faq-body\"><p>Entre 300 y 550 kcal seg\u00fan tu perfil. El rango depende sobre todo de tu peso y tu longitud de zancada: unas 350 kcal para 70 kg, 400 kcal para 75 kg y 1,78 m, m\u00e1s de 500 kcal por encima de 95 kg. Desconf\u00eda de los relojes que muestran 700 kcal por el mismo d\u00eda: la sobreestimaci\u00f3n medida va del 30 al 100 %.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfCu\u00e1ntas calor\u00edas quema un solo paso?<\/summary><div class=\"faq-body\"><p>Alrededor de 0,03 a 0,06 kcal, seg\u00fan tu peso y altura. La f\u00f3rmula de la calculadora: coste del paso = peso x zancada x 0,000722, derivada del coste de la marcha moderada (3,3 MET, compendio de Ainsworth 2011). Parece min\u00fasculo, pero a 8 000 o 12 000 pasos al d\u00eda, son cientos de kcal diarias, todos los d\u00edas del a\u00f1o.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfEl NEAT cuenta la musculaci\u00f3n?<\/summary><div class=\"faq-body\"><p>No. Tus sesiones (musculaci\u00f3n, carrera, bici) pertenecen al EAT (Exercise Activity Thermogenesis), un bloque separado del TDEE. Sin embargo, el NEAT es crucial en musculaci\u00f3n: tus 23 horas fuera del gimnasio queman a menudo m\u00e1s que tu sesi\u00f3n misma. Muchos practicantes sobreestiman su sesi\u00f3n e ignoran su NEAT, cuando es \u00e9l quien marca la diferencia entre dos personas con el mismo programa.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfPor qu\u00e9 mi NEAT baja en d\u00e9ficit cal\u00f3rico?<\/summary><div class=\"faq-body\"><p>Es una de las formas de la adaptaci\u00f3n metab\u00f3lica: en d\u00e9ficit prolongado, el cuerpo reduce inconscientemente los movimientos espont\u00e1neos. Te mueves menos, caminas menos r\u00e1pido, coges el ascensor sin pensarlo. Esta bajada puede anular parte de tu d\u00e9ficit sin que tu disciplina tenga la culpa. La defensa: un objetivo de pasos expl\u00edcito y seguido, para que el NEAT siga siendo una elecci\u00f3n, no una variable sufrida.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfC\u00f3mo aumentar tu NEAT sin hacer m\u00e1s deporte?<\/summary><div class=\"faq-body\"><p>Ancla pasos en h\u00e1bitos existentes: bajar una parada antes, llamadas telef\u00f3nicas caminando, escaleras por defecto, una caminata de 10 minutos tras cada comida. Apunta a tu media actual m\u00e1s 2 000 pasos, sostenida cada d\u00eda, en vez de un gran objetivo insostenible. Cada tramo de 2 000 pasos vale unas 80 a 120 kcal seg\u00fan tu constituci\u00f3n: tres h\u00e1bitos bastan para cambiar tu gasto.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfDe verdad hacen falta 10 000 pasos al d\u00eda?<\/summary><div class=\"faq-body\"><p>No, no es un umbral cient\u00edfico: la cifra viene del marketing de un pod\u00f3metro japon\u00e9s de los a\u00f1os 60. La literatura (Tudor-Locke 2011) describe un continuo: bajo 5 000 pasos el volumen es bajo, 7 500 a 10 000 ya es un buen nivel, y los beneficios contin\u00faan m\u00e1s all\u00e1. El buen objetivo se fija desde tu media real de los \u00faltimos 7 d\u00edas, no desde una cifra redonda.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfMi reloj inteligente sobreestima mis calor\u00edas de marcha?<\/summary><div class=\"faq-body\"><p>A menudo, s\u00ed. Las sobreestimaciones medidas en el gasto de marcha van del 30 al 100 % seg\u00fan los dispositivos: un d\u00eda de 10 000 pasos mostrado a 700 kcal vale m\u00e1s bien 350 a 400 kcal para un perfil de 75 kg. Si comes esas calor\u00edas fantasma, tu d\u00e9ficit desaparece. Un c\u00e1lculo por MET ajustado a tu peso y altura, como el de esta p\u00e1gina y de Lean, se queda m\u00e1s cerca de los valores publicados.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfEsta calculadora da una medida exacta de mi NEAT?<\/summary><div class=\"faq-body\"><p>No. Estima la parte pasos de tu NEAT, desde medidas que proporcionas (peso, altura, grasa corporal, media de pasos) y los valores publicados del coste de la marcha. No incluye voluntariamente la parte postura y gestos: var\u00eda demasiado para caber en una casilla, sea cual sea. Tu NEAT real cambia cada d\u00eda con tus pasos; por eso Lean lo mide en continuo v\u00eda tu pod\u00f3metro en vez de congelarlo. Y en cualquier caso, ni esta p\u00e1gina ni la app sustituyen el consejo m\u00e9dico.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Fuentes cient\u00edficas<\/h4>\n  <ol>\n    <li>Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">PubMed 12468415<\/a>.<\/li>\n    <li>Levine JA, Lanningham-Foster LM, McCrady SK, et al. Interindividual variation in posture allocation: possible role in human obesity. Science. 2005 Jan;307(5709):584-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15681386\/\" target=\"_blank\" rel=\"noopener\">PubMed 15681386<\/a>.<\/li>\n    <li>Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011 Aug;43(8):1575-81. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21681120\/\" target=\"_blank\" rel=\"noopener\">PubMed 21681120<\/a>.<\/li>\n    <li>Tudor-Locke C, Craig CL, Brown WJ, et al. How many steps\/day are enough? For adults. Int J Behav Nutr Phys Act. 2011 Jul;8:79. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21798015\/\" target=\"_blank\" rel=\"noopener\">PubMed 21798015<\/a>.<\/li>\n    <li>Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010 Oct;34 Suppl 1:S47-55. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20935667\/\" target=\"_blank\" rel=\"noopener\">PubMed 20935667<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Tu NEAT, medido en continuo<\/h3>\n  <p>Pod\u00f3metro nativo conectado a HealthKit y Google Fit, kcal ajustadas a tu perfil, balance cal\u00f3rico que se mueve con tus pasos. El gasto m\u00e1s variable de tu d\u00eda, por fin bien contado. Descarga gratis, 7&nbsp;d\u00edas de prueba en el plan anual.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-neat\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script type=\"application\/ld+json\">\n{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebApplication\",\"@id\":\"https:\/\/lean-app.com\/calculateur-neat\/#calculator\",\"name\":\"Calculateur NEAT\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"Web\",\"url\":\"https:\/\/lean-app.com\/calculateur-neat\/\",\"description\":\"Calculateur de NEAT (Non-Exercise Activity Thermogenesis) : kcal de tes pas r\u00e9els ajust\u00e9es au poids et \u00e0 la taille, BMR sur masse maigre (bodyfat), part du NEAT dans la d\u00e9pense hors sport. Aucune cat\u00e9gorie d\u00e9clarative.\",\"inLanguage\":\"fr-FR\",\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"EUR\"}},{\"@type\":\"FAQPage\",\"@id\":\"https:\/\/lean-app.com\/calculateur-neat\/#faq\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qu'est-ce que le NEAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Le NEAT (Non-Exercise Activity Thermogenesis) est l'\u00e9nergie que tu br\u00fbles par toute activit\u00e9 physique hors sport : marcher, rester debout, cuisiner, porter tes courses, gigoter. C'est la brique la plus variable de la d\u00e9pense \u00e9nerg\u00e9tique : jusqu'\u00e0 700 kcal\/jour d'\u00e9cart entre deux personnes de m\u00eame poids selon les mesures de Levine. Dans l'\u00e9quation TDEE = BMR + NEAT + EAT + TEF, c'est la deuxi\u00e8me brique, et la seule qui se lit directement sur un podom\u00e8tre.\"}},{\"@type\":\"Question\",\"name\":\"Comment calculer son NEAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"La partie mesurable, ce sont tes pas : multiplie ta moyenne quotidienne par un co\u00fbt de 0,03 \u00e0 0,06 kcal par pas, ajust\u00e9 \u00e0 ton poids et ta longueur de foul\u00e9e (poids x foul\u00e9e x 0,000722). Pour situer ce NEAT dans ta d\u00e9pense, il faut aussi un BMR fiable : il se calcule sur ta masse maigre (370 + 21,6 x FFM), donc avec ton bodyfat. La part posture et gestes, elle, ne peut pas se d\u00e9clarer honn\u00eatement dans un menu : elle se mesure en continu. C'est pourquoi le calculateur de cette page ne demande que des mesures : ton corps et tes pas.\"}},{\"@type\":\"Question\",\"name\":\"Combien de calories pour 10 000 pas de marche ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Entre 300 et 550 kcal selon ton profil. La fourchette d\u00e9pend surtout de ton poids et de ta longueur de foul\u00e9e : environ 350 kcal pour 70 kg, 400 kcal pour 75 kg et 1m78, plus de 500 kcal au-del\u00e0 de 95 kg. M\u00e9fie-toi des montres qui affichent 700 kcal pour la m\u00eame journ\u00e9e : la surestimation mesur\u00e9e va de 30 \u00e0 100 %.\"}},{\"@type\":\"Question\",\"name\":\"Combien de calories br\u00fble un seul pas ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Environ 0,03 \u00e0 0,06 kcal, selon ton poids et ta taille. La formule du calculateur : co\u00fbt du pas = poids x longueur de foul\u00e9e x 0,000722, d\u00e9riv\u00e9e du co\u00fbt de la marche mod\u00e9r\u00e9e (3,3 MET, compendium d'Ainsworth 2011). \u00c7a para\u00eet minuscule, mais \u00e0 8 000 ou 12 000 pas par jour, ce sont des centaines de kcal quotidiennes, tous les jours de l'ann\u00e9e.\"}},{\"@type\":\"Question\",\"name\":\"Le NEAT compte-t-il la musculation ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non. Tes s\u00e9ances (musculation, course, v\u00e9lo) rel\u00e8vent de l'EAT (Exercise Activity Thermogenesis), une brique s\u00e9par\u00e9e du TDEE. En revanche, le NEAT est crucial en musculation : tes 23 heures hors salle br\u00fblent souvent plus que ta s\u00e9ance elle-m\u00eame. Beaucoup de pratiquants surestiment leur s\u00e9ance et ignorent leur NEAT, alors que c'est lui qui fait la diff\u00e9rence entre deux personnes au m\u00eame programme.\"}},{\"@type\":\"Question\",\"name\":\"Pourquoi mon NEAT baisse-t-il en d\u00e9ficit calorique ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"C'est une des formes de l'adaptation m\u00e9tabolique : en d\u00e9ficit prolong\u00e9, le corps r\u00e9duit inconsciemment les mouvements spontan\u00e9s. Tu gigotes moins, tu marches moins vite, tu prends l'ascenseur sans y penser. Cette baisse peut annuler une partie de ton d\u00e9ficit sans que ta discipline soit en cause. La parade : un objectif de pas explicite et suivi, pour que le NEAT reste un choix, pas une variable subie.\"}},{\"@type\":\"Question\",\"name\":\"Comment augmenter son NEAT sans faire plus de sport ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Ancre des pas dans des habitudes existantes : descendre un arr\u00eat plus t\u00f4t, appels t\u00e9l\u00e9phoniques en marchant, escaliers par d\u00e9faut, une marche de 10 minutes apr\u00e8s chaque repas. Vise ta moyenne actuelle plus 2 000 pas, tenue tous les jours, plut\u00f4t qu'un gros objectif intenable. Chaque tranche de 2 000 pas vaut environ 80 \u00e0 120 kcal selon ton gabarit : trois habitudes suffisent \u00e0 changer ta d\u00e9pense.\"}},{\"@type\":\"Question\",\"name\":\"Faut-il vraiment 10 000 pas par jour ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non, ce n'est pas un seuil scientifique : le chiffre vient du marketing d'un podom\u00e8tre japonais des ann\u00e9es 1960. La litt\u00e9rature (Tudor-Locke 2011) d\u00e9crit un continuum : sous 5 000 pas le volume est bas, 7 500 \u00e0 10 000 est d\u00e9j\u00e0 un bon niveau, et les b\u00e9n\u00e9fices continuent au-del\u00e0. Le bon objectif se fixe depuis ta moyenne r\u00e9elle des 7 derniers jours, pas depuis un chiffre rond.\"}},{\"@type\":\"Question\",\"name\":\"Ma montre connect\u00e9e surestime-t-elle mes calories de marche ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Souvent, oui. Les surestimations mesur\u00e9es sur la d\u00e9pense de marche vont de 30 \u00e0 100 % selon les appareils : une journ\u00e9e \u00e0 10 000 pas affich\u00e9e \u00e0 700 kcal vaut plut\u00f4t 350 \u00e0 400 kcal pour un profil de 75 kg. Si tu manges ces calories fant\u00f4mes, ton d\u00e9ficit dispara\u00eet. Un calcul par MET ajust\u00e9 \u00e0 ton poids et ta taille, comme celui de cette page et de Lean, reste plus proche des valeurs publi\u00e9es.\"}},{\"@type\":\"Question\",\"name\":\"Ce calculateur donne-t-il une mesure exacte de mon NEAT ?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Non. Il estime la partie pas de ton NEAT, depuis des mesures que tu fournis (poids, taille, bodyfat, moyenne de pas) et les valeurs publi\u00e9es du co\u00fbt de la marche. Il n'inclut volontairement pas la part posture et gestes : elle varie trop pour tenir dans une case, quelle qu'elle soit. Ton NEAT r\u00e9el change chaque jour avec tes pas ; c'est pour \u00e7a que Lean le mesure en continu via ton podom\u00e8tre au lieu de le figer. Et dans tous les cas, ni cette page ni l'app ne remplacent un avis m\u00e9dical.\"}}]},{\"@type\":\"MobileApplication\",\"@id\":\"https:\/\/lean-app.com\/#app\",\"name\":\"Lean\",\"applicationCategory\":\"HealthApplication\",\"operatingSystem\":\"iOS, Android\",\"description\":\"Tracker calories et m\u00e9tabolisme avec BodyScan IA : le NEAT mesur\u00e9 en continu via le podom\u00e8tre, pas un multiplicateur fig\u00e9.\",\"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\n  var tabMap = {\n    bilan:    {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp',     drill:false},\n    kcal:     {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp',      drill:false},\n    depense:  {src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp',   drill:true},\n    strategie:{src:'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp', drill:false}\n  };\n  var subMap = {\n    BMR:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp',\n    NEAT: 'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp',\n    EAT:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp',\n    TEF:  'https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp'\n  };\n  var currentTab = 'depense';\n\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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Ton sexe et ton \u00e2ge servent \u00e0 te situer ; le calcul lui-m\u00eame tourne sur ta masse maigre, o\u00f9 ils sont d\u00e9j\u00e0 largement captur\u00e9s.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Geschlecht und Alter helfen bei der Einordnung; die Rechnung selbst l\u00e4uft auf deiner Magermasse, wo sie schon weitgehend erfasst sind.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. El sexo y la edad sirven para situarte; el c\u00e1lculo en s\u00ed funciona sobre tu masa magra, donde ya est\u00e1n ampliamente capturados.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. O sexo e a idade servem para voc\u00ea se situar; o c\u00e1lculo em si roda sobre sua massa magra, onde j\u00e1 est\u00e3o amplamente capturados.\"}, \"Fourchettes usuelles pour un homme : 10 \u00e0 25\u202f%. Ton sexe et ton \u00e2ge servent \u00e0 te situer ; le calcul lui-m\u00eame tourne sur ta masse maigre, o\u00f9 ils sont d\u00e9j\u00e0 largement captur\u00e9s.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Geschlecht und Alter helfen bei der Einordnung; die Rechnung selbst l\u00e4uft auf deiner Magermasse, wo sie schon weitgehend erfasst sind.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. El sexo y la edad sirven para situarte; el c\u00e1lculo en s\u00ed funciona sobre tu masa magra, donde ya est\u00e1n ampliamente capturados.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. O sexo e a idade servem para voc\u00ea se situar; o c\u00e1lculo em si roda sobre sua massa magra, onde j\u00e1 est\u00e3o amplamente capturados.\"}, \"NEAT de pas \u00e9lev\u00e9\": {\"de\": \"Hohes Schritte-NEAT\", \"es\": \"NEAT de pasos alto\", \"pt\": \"NEAT de passos alto\"}, \"NEAT de pas moyen\": {\"de\": \"Mittleres Schritte-NEAT\", \"es\": \"NEAT de pasos medio\", \"pt\": \"NEAT de passos m\u00e9dio\"}, \"NEAT de pas bas\": {\"de\": \"Niedriges Schritte-NEAT\", \"es\": \"NEAT de pasos bajo\", \"pt\": \"NEAT de passos baixo\"}, \"Moins de 5\u202f000 pas : ton levier n.1\": {\"de\": \"Unter 5 000 Schritten: dein Hebel Nr. 1\", \"es\": \"Menos de 5 000 pasos: tu palanca n.\u00ba 1\", \"pt\": \"Menos de 5 000 passos: sua alavanca n\u00ba 1\"}, \"Sous 5\u202f000 pas, ton NEAT est la plus grosse marge de progression de toute ta d\u00e9pense, avant m\u00eame le sport. Vise ta moyenne actuelle plus 2\u202f000 pas, ancr\u00e9e \u00e0 des habitudes existantes : un arr\u00eat plus t\u00f4t, les escaliers par d\u00e9faut, 10 minutes de marche apr\u00e8s les repas.\": {\"de\": \"Unter 5 000 Schritten ist dein NEAT die gr\u00f6\u00dfte Fortschrittsmarge deines gesamten Verbrauchs, noch vor dem Sport. Ziele auf deinen aktuellen Schnitt plus 2 000 Schritte, verankert in bestehenden Gewohnheiten: eine Haltestelle fr\u00fcher aussteigen, Treppen als Standard, 10 Minuten Gehen nach den Mahlzeiten.\", \"es\": \"Bajo 5 000 pasos, tu NEAT es el mayor margen de progresi\u00f3n de todo tu gasto, antes incluso que el deporte. Apunta a tu media actual m\u00e1s 2 000 pasos, anclada en h\u00e1bitos existentes: bajar una parada antes, escaleras por defecto, 10 minutos de caminata tras las comidas.\", \"pt\": \"Abaixo de 5 000 passos, seu NEAT \u00e9 a maior margem de progress\u00e3o de todo o seu gasto, antes mesmo do esporte. Mire sua m\u00e9dia atual mais 2 000 passos, ancorada em h\u00e1bitos existentes: descer um ponto antes, escadas por padr\u00e3o, 10 minutos de caminhada ap\u00f3s as refei\u00e7\u00f5es.\"}, \"Bonne base : consolide-la\": {\"de\": \"Gute Basis: festige sie\", \"es\": \"Buena base: consol\u00eddala\", \"pt\": \"Boa base: consolide\"}, \"Tu es dans la zone active de la litt\u00e9rature. Le plus rentable maintenant : la r\u00e9gularit\u00e9. Une moyenne stable entre 8\u202f000 et 10\u202f000 pas, sans journ\u00e9es \u00e0 z\u00e9ro, vaut mieux qu\u2019un pic h\u00e9ro\u00efque par semaine. Et compte ces pas en kcal ajust\u00e9es \u00e0 ton profil, pas au forfait.\": {\"de\": \"Du bist in der aktiven Zone der Literatur. Am rentabelsten jetzt: die Konstanz. Ein stabiler Schnitt zwischen 8 000 und 10 000 Schritten, ohne Null-Tage, ist mehr wert als ein heroischer Peak pro Woche. Und z\u00e4hle diese Schritte in kcal, angepasst an dein Profil, nicht pauschal.\", \"es\": \"Est\u00e1s en la zona activa de la literatura. Lo m\u00e1s rentable ahora: la regularidad. Una media estable entre 8 000 y 10 000 pasos, sin d\u00edas a cero, vale m\u00e1s que un pico heroico por semana. Y cuenta esos pasos en kcal ajustadas a tu perfil, no a tarifa plana.\", \"pt\": \"Voc\u00ea est\u00e1 na zona ativa da literatura. O mais rent\u00e1vel agora: a regularidade. Uma m\u00e9dia est\u00e1vel entre 8 000 e 10 000 passos, sem dias zerados, vale mais que um pico heroico por semana. E conte esses passos em kcal ajustadas ao seu perfil, n\u00e3o numa taxa fixa.\"}, \"NEAT solide : compte-le juste\": {\"de\": \"Solides NEAT: z\u00e4hle es richtig\", \"es\": \"NEAT s\u00f3lido: cu\u00e9ntalo bien\", \"pt\": \"NEAT s\u00f3lido: conte direito\"}, \"\u00c0 ce volume, tes pas p\u00e8sent des centaines de kcal par jour : l\u2019erreur d\u2019un multiplicateur fig\u00e9 se chiffre en repas entiers. Ta priorit\u00e9 n\u2019est plus d\u2019en faire plus, c\u2019est de les compter juste, jour apr\u00e8s jour, avec un podom\u00e8tre branch\u00e9 sur ton bilan calorique.\": {\"de\": \"Bei diesem Volumen wiegen deine Schritte Hunderte kcal pro Tag: Der Fehler eines starren Multiplikators beziffert sich in ganzen Mahlzeiten. Deine Priorit\u00e4t ist nicht mehr, mehr zu machen, sondern sie richtig zu z\u00e4hlen, Tag f\u00fcr Tag, mit einem Schrittz\u00e4hler, der an deine Kalorienbilanz angeschlossen ist.\", \"es\": \"A este volumen, tus pasos pesan cientos de kcal al d\u00eda: el error de un multiplicador fijo se cifra en comidas enteras. Tu prioridad ya no es hacer m\u00e1s, es contarlos bien, d\u00eda tras d\u00eda, con un pod\u00f3metro conectado a tu balance cal\u00f3rico.\", \"pt\": \"Nesse volume, seus passos pesam centenas de kcal por dia: o erro de um multiplicador fixo se conta em refei\u00e7\u00f5es inteiras. Sua prioridade j\u00e1 n\u00e3o \u00e9 fazer mais, \u00e9 cont\u00e1-los direito, dia ap\u00f3s dia, com um ped\u00f4metro conectado ao seu balan\u00e7o cal\u00f3rico.\"}, \"NEAT tr\u00e8s \u00e9lev\u00e9 : surveille la pr\u00e9cision\": {\"de\": \"Sehr hohes NEAT: achte auf die Pr\u00e4zision\", \"es\": \"NEAT muy alto: vigila la precisi\u00f3n\", \"pt\": \"NEAT muito alto: vigie a precis\u00e3o\"}, \"Tes pas sont un pilier de ta d\u00e9pense. Deux vigilances : la pr\u00e9cision (chaque pour cent d\u2019erreur vaut des dizaines de kcal) et la d\u00e9rive en d\u00e9ficit, o\u00f9 le NEAT baisse sans pr\u00e9venir. Suis tes pas en continu et recalcule ta cible sur tes donn\u00e9es r\u00e9elles.\": {\"de\": \"Deine Schritte sind ein Pfeiler deines Verbrauchs. Zwei Wachsamkeiten: die Pr\u00e4zision (jedes Prozent Fehler ist Dutzende kcal wert) und die Drift im Defizit, wo das NEAT unbemerkt sinkt. Verfolge deine Schritte kontinuierlich und berechne dein Ziel auf deinen echten Daten neu.\", \"es\": \"Tus pasos son un pilar de tu gasto. Dos vigilancias: la precisi\u00f3n (cada porcentaje de error vale decenas de kcal) y la deriva en d\u00e9ficit, donde el NEAT baja sin avisar. Sigue tus pasos en continuo y recalcula tu objetivo sobre tus datos reales.\", \"pt\": \"Seus passos s\u00e3o um pilar do seu gasto. Duas vigil\u00e2ncias: a precis\u00e3o (cada por cento de erro vale dezenas de kcal) e a deriva em d\u00e9ficit, quando o NEAT cai sem avisar. Acompanhe seus passos continuamente e recalcule seu alvo sobre seus dados reais.\"}, \" Avec l\u2019\u00e2ge, le NEAT spontan\u00e9 recule naturellement : l\u2019objectif de pas explicite compte encore plus.\": {\"de\": \" Mit dem Alter geht das spontane NEAT nat\u00fcrlich zur\u00fcck: Das explizite Schrittziel z\u00e4hlt umso mehr.\", \"es\": \" Con la edad, el NEAT espont\u00e1neo retrocede de forma natural: el objetivo de pasos expl\u00edcito cuenta a\u00fan m\u00e1s.\", \"pt\": \" Com a idade, o NEAT espont\u00e2neo recua naturalmente: o objetivo de passos expl\u00edcito conta ainda mais.\"}};<\/script>\n<script>\n(function(){\n  \/\/ ============================================================\n  \/\/ Estimation du NEAT des pas : ESTIMATION PEDAGOGIQUE, pas une\n  \/\/ mesure medicale. Formule transparente, sourcee :\n  \/\/ Levine 2002 (PubMed 12468415, definition et ampleur du NEAT),\n  \/\/ Levine 2005 (15681386, allocation posturale, ~350 kcal\/j assis vs debout,\n  \/\/              EXPLIQUEE dans le texte, JAMAIS saisie par l'utilisateur),\n  \/\/ Ainsworth 2011 (21681120, MET marche moderee ~3.3),\n  \/\/ Tudor-Locke 2011 (21798015, classification pas\/jour),\n  \/\/ Rosenbaum & Leibel 2010 (20935667, baisse du NEAT en deficit).\n  \/\/\n  \/\/ Inputs canoniques Lean UNIQUEMENT (miroir du \/calculateur-tdee\/ live) :\n  \/\/ sexe, age, poids, taille, bodyfat, pas. AUCUNE categorie declarative.\n  \/\/\n  \/\/   NEAT des pas :\n  \/\/     foulee (m) = 0.414 x taille (m)\n  \/\/     kcal\/pas   = poids x foulee x 0.000722\n  \/\/                  (= 3.3 MET x 3.5 x poids \/ 200 par minute, cadence\n  \/\/                   ramenee a 80 m\/min : ~0.03-0.06 kcal\/pas selon profil)\n  \/\/     NEAT_pas   = pas x kcal\/pas\n  \/\/   BMR Lean sur masse maigre (formule affichee sur le site) :\n  \/\/     FFM = poids x (1 - bodyfat\/100)\n  \/\/     BMR = 370 + 21.6 x FFM\n  \/\/   Part de la depense hors sport (l'EAT s'ajoute par-dessus) :\n  \/\/     TEF estime = (BMR + NEAT_pas) \/ 9   [~10 % a maintenance]\n  \/\/     depense hors sport = BMR + NEAT_pas + TEF\n  \/\/   Equivalents : km = pas x foulee \/ 1000 ;\n  \/\/                 minutes de course a 10 km\/h (9.8 MET, Ainsworth 2011).\n  \/\/   Le NEAT est une brique de TDEE = BMR + NEAT + EAT + TEF.\n  \/\/ ============================================================\n  var LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 'en' : 'fr';\n  function T(fr,en){\n    if (LEAN_L === 'en') return en;\n    if (LEAN_L === 'fr') return fr;\n    var m = window.__LEAN_T && window.__LEAN_T[fr];\n    return (m && m[LEAN_L]) || fr;\n  }\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? Math.round(n).toLocaleString('en-US') : Math.round(n).toLocaleString('fr-FR'); }\n  function fmt3(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:3, maximumFractionDigits:3}); }\n  function fmt1(n){ return n.toLocaleString(LEAN_LANG==='en'?'en-US':'fr-FR', {minimumFractionDigits:1, maximumFractionDigits:1}); }\n  function clamp(v, lo, hi){ return Math.max(lo, Math.min(hi, v)); }\n  function compute(){\n    var sex = getSex();\n    var age = parseFloat(byId('cAge').value) || 0;\n    var w = parseFloat(byId('cWeight').value) || 0;\n    var h = parseFloat(byId('cHeight').value) || 0;\n    var bf = parseFloat(byId('cBodyfat').value) || 0;\n    var steps = parseFloat(byId('cSteps').value) || 0;\n    byId('stepsVal').textContent = fmt(steps) + T(' pas',' steps');\n    byId('bfVal').textContent = fmt1(bf) + '\\u202F%';\n    byId('bfHint').textContent = (sex === 'F')\n      ? T('Fourchettes usuelles pour une femme : 18 \u00e0 32\\u202F%. Ton sexe et ton \u00e2ge servent \u00e0 te situer ; le calcul lui-m\u00eame tourne sur ta masse maigre, o\u00f9 ils sont d\u00e9j\u00e0 largement captur\u00e9s.','Typical ranges for a woman: 18 to 32%. Sex and age help you locate yourself; the formula itself runs on your lean mass, where they are already largely captured.')\n      : T('Fourchettes usuelles pour un homme : 10 \u00e0 25\\u202F%. Ton sexe et ton \u00e2ge servent \u00e0 te situer ; le calcul lui-m\u00eame tourne sur ta masse maigre, o\u00f9 ils sont d\u00e9j\u00e0 largement captur\u00e9s.','Typical ranges for a man: 10 to 25%. Sex and age help you locate yourself; the formula itself runs on your lean mass, where they are already largely captured.');\n    if (!w) return;\n    if (!h) return;\n    \/\/ 1) pas -> kcal (cout du pas ajuste poids + taille)\n    var stride = 0.414 * h \/ 100;\n    var kps = w * stride * 0.000722;\n    var stepKcal = steps * kps;\n    \/\/ 2) BMR Lean sur masse maigre (370 + 21.6 x FFM)\n    var ffm = w * (1 - bf \/ 100);\n    var bmr = 370 + 21.6 * ffm;\n    \/\/ 3) part de la depense hors sport (TEF ~10 % a maintenance)\n    var tef = (bmr + stepKcal) \/ 9;\n    var out = bmr + stepKcal + tef;\n    var part = stepKcal \/ out * 100;\n    \/\/ 4) equivalents\n    var km = steps * stride \/ 1000;\n    var runPerMin = 9.8 * 3.5 * w \/ 200;\n    var runMin = runPerMin > 0 ? stepKcal \/ runPerMin : 0;\n    \/\/ Affichage\n    byId('rNeat').textContent = fmt(stepKcal);\n    byId('neatBar').style.width = clamp(stepKcal \/ 900 * 100, 4, 100) + '%';\n    var pill = byId('neatPill');\n    if (stepKcal >= 500) { pill.className = 'neat-pill ok'; pill.textContent = T('NEAT de pas \u00e9lev\u00e9','High step NEAT'); }\n    else if (stepKcal >= 200) { pill.className = 'neat-pill warn'; pill.textContent = T('NEAT de pas moyen','Average step NEAT'); }\n    else { pill.className = 'neat-pill alert'; pill.textContent = T('NEAT de pas bas','Low step NEAT'); }\n    byId('rKps').textContent = fmt3(kps);\n    byId('rStride').textContent = fmt(stride * 100);\n    byId('rBmr').textContent = fmt(bmr);\n    byId('rFfm').textContent = fmt1(ffm);\n    byId('rPart').textContent = fmt(part);\n    byId('rTdee').textContent = fmt(out);\n    byId('rBmr2').textContent = fmt(bmr);\n    byId('rNeat2').textContent = fmt(stepKcal);\n    byId('rTef').textContent = fmt(tef);\n    byId('shareBar').style.width = clamp(part, 4, 100) + '%';\n    byId('eSteps').textContent = fmt(steps);\n    byId('eKcal').textContent = fmt(stepKcal);\n    byId('eRun').textContent = fmt(runMin);\n    byId('eKm').textContent = fmt1(km);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (steps < 5000) {\n      title.textContent = T('Moins de 5\\u202F000 pas : ton levier n.1','Under 5,000 steps: your number one lever');\n      body.textContent = T('Sous 5\\u202F000 pas, ton NEAT est la plus grosse marge de progression de toute ta d\u00e9pense, avant m\u00eame le sport. Vise ta moyenne actuelle plus 2\\u202F000 pas, ancr\u00e9e \u00e0 des habitudes existantes : un arr\u00eat plus t\u00f4t, les escaliers par d\u00e9faut, 10 minutes de marche apr\u00e8s les repas.','Below 5,000 steps, your NEAT is the biggest untapped lever in your whole energy expenditure, even before exercise. Aim for your current average plus 2,000 steps, anchored to existing habits: one stop earlier, stairs by default, a 10-minute walk after meals.');\n    } else if (steps < 10000) {\n      title.textContent = T('Bonne base : consolide-la','Good base: consolidate it');\n      body.textContent = T('Tu es dans la zone active de la litt\u00e9rature. Le plus rentable maintenant : la r\u00e9gularit\u00e9. Une moyenne stable entre 8\\u202F000 et 10\\u202F000 pas, sans journ\u00e9es \u00e0 z\u00e9ro, vaut mieux qu\\u2019un pic h\u00e9ro\u00efque par semaine. Et compte ces pas en kcal ajust\u00e9es \u00e0 ton profil, pas au forfait.','You are in the active zone of the literature. The most profitable move now: consistency. A stable 8,000 to 10,000 step average, with no zero days, beats one heroic spike a week. And count those steps in kcal adjusted to your profile, not a flat rate.');\n    } else if (steps < 15000) {\n      title.textContent = T('NEAT solide : compte-le juste','Solid NEAT: count it right');\n      body.textContent = T('\u00c0 ce volume, tes pas p\u00e8sent des centaines de kcal par jour : l\\u2019erreur d\\u2019un multiplicateur fig\u00e9 se chiffre en repas entiers. Ta priorit\u00e9 n\\u2019est plus d\\u2019en faire plus, c\\u2019est de les compter juste, jour apr\u00e8s jour, avec un podom\u00e8tre branch\u00e9 sur ton bilan calorique.','At this volume, your steps are worth hundreds of kcal a day: the error of a fixed multiplier adds up to entire meals. Your priority is no longer doing more, it is counting them right, day after day, with a pedometer wired into your calorie balance.');\n    } else {\n      title.textContent = T('NEAT tr\u00e8s \u00e9lev\u00e9 : surveille la pr\u00e9cision','Very high NEAT: watch the precision');\n      body.textContent = T('Tes pas sont un pilier de ta d\u00e9pense. Deux vigilances : la pr\u00e9cision (chaque pour cent d\\u2019erreur vaut des dizaines de kcal) et la d\u00e9rive en d\u00e9ficit, o\u00f9 le NEAT baisse sans pr\u00e9venir. Suis tes pas en continu et recalcule ta cible sur tes donn\u00e9es r\u00e9elles.','Your steps are a pillar of your expenditure. Two things to watch: precision (every percent of error is worth dozens of kcal) and the drift in a deficit, where NEAT drops without warning. Track your steps continuously and recalculate your target on your real data.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Avec l\\u2019\u00e2ge, le NEAT spontan\u00e9 recule naturellement : l\\u2019objectif de pas explicite compte encore plus.',' With age, spontaneous NEAT naturally declines: an explicit step target matters even more.');\n    }\n  }\n  ['cAge','cWeight','cHeight','cBodyfat','cSteps'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script>\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\n\n<!-- lean-mesh-v19 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Lecturas relacionadas<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/es\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: el gasto cal\u00f3rico no deportivo que pesa del 15 al 50% de tu TDEE <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Pasos, desplazamientos, fidget. Por qu\u00e9 Mifflin se equivoca al ignorar tu actividad.<\/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\/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-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora de d\u00e9ficit cal\u00f3rico: el enfoque correcto para una definici\u00f3n <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">D\u00e9ficit sobre tu TDEE real bodyfat-aware. 3 ritmos: lento\/moderado\/agresivo.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00f3mo calcular tu gasto cal\u00f3rico real: la gu\u00eda completa <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">BMR sobre grasa corporal real, NEAT por pasos, EAT por sesi\u00f3n, TEF por macros, adaptaci\u00f3n.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Gasto energ\u00e9tico total (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;\">Entiende los 4 bloques + la adaptaci\u00f3n metab\u00f3lica, fuentes cient\u00edficas 2025.<\/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><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcula tu NEAT en kcal\/d\u00eda desde tus pasos reales: coste del paso ajustado a tu peso y tu altura, BMR sobre tu masa magra. Mediciones, cero casillas que marcar.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1835","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadora NEAT: \u00bfcu\u00e1ntas calor\u00edas queman tus pasos?<\/title>\n<meta name=\"description\" content=\"Calcula tu NEAT en kcal\/d\u00eda desde tus pasos reales: coste del paso ajustado a tu peso y tu altura, BMR sobre tu masa magra. 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