[{"data":1,"prerenderedAt":511},["ShallowReactive",2],{"post-lucas-gouiffes-calorie-calculation-method":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":498,"description":499,"extension":500,"image":501,"meta":503,"navigation":505,"path":506,"seo":507,"slug":508,"stem":509,"__hash__":510},"posts_en/en/blog/lucas-gouiffes-calorie-calculation-method.md","Lucas Gouiffes Calorie Calculation Method Explained",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=muscle",{"label":14},"Calculation Methods",{"type":16,"value":17,"toc":477},"minimark",[18,30,35,51,58,69,72,76,86,117,124,149,156,159,161,165,177,189,196,198,202,218,222,233,239,252,259,263,273,280,289,302,306,309,329,336,342,344,348,352,358,368,372,378,382,394,398,401,412,415,417,421,428,434,441,447,449,453,456,462,474],[19,20,21],"p",{},[22,23],"img",{"alt":24,"className":25,"height":27,"src":28,"width":29},"Gift GIF",[26],"rounded-lg",600,"https://media2.giphy.com/media/v1.Y2lkPTc5MGI3NjExam9uMmoxMjQxZ3RwZzZtYmdtZDRwMnhpdmN4OTJxOW9vd2c5a25naCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw/SWdJyq6KOrdTWwnxOw/giphy.gif",1200,[31,32,34],"h2",{"id":33},"introduction","Introduction",[19,36,37,38,42,43,46,47,50],{},"Today, we’re going to talk not about ",[39,40,41],"strong",{},"Lucas Gouiffes"," himself, but about his ",[39,44,45],{},"calorie calculation method",", based on the ",[39,48,49],{},"Mifflin-St Jeor equation",".",[19,52,53,54,57],{},"This method, popularized by this well-known fitness YouTuber (who I personally admire — shoutout to him and ",[39,55,56],{},"GBZ",", thanks to Toxicity 🙌), relies on proven formulas to accurately estimate calorie needs.",[19,59,60,61,64,65,68],{},"In this article, I’ll explain ",[39,62,63],{},"step by step"," how to apply this method and introduce a ",[39,66,67],{},"simple tool"," to help you calculate your calories easily, without any hassle.",[70,71],"hr",{},[31,73,75],{"id":74},"step-by-step-calorie-calculation-method","Step-by-step calorie calculation method",[19,77,78,79,50],{},"First, it’s simple: visit this tool 👉 ",[80,81,85],"a",{"href":82,"rel":83},"https://www.rpgfitness.fr/outils/tdee-calculator",[84],"nofollow","TDEE Calculator",[19,87,88,89,92,93,96,97,100,101,104,105,108,109,112,113,116],{},"Start by entering your ",[39,90,91],{},"age",", ",[39,94,95],{},"gender",", and ",[39,98,99],{},"height",", then your ",[39,102,103],{},"weight",". That’s when things get a little more interesting.",[106,107],"br",{},"\nThis tool is ",[39,110,111],{},"handcrafted",", meaning it follows the basic ",[39,114,115],{},"Mifflin-St Jeor"," calculation method, but with thoughtful adjustments.",[19,118,119,120,123],{},"Based on Lucas Gouiffes’ videos and my own experience, I estimated the ",[39,121,122],{},"ideal number of daily steps"," for each activity level. An annotation is displayed next to each level, indicating the recommended number of steps.",[19,125,126,127,130,131,50,134,136,137,140,141,144,145,148],{},"Of course, you should also consider your ",[39,128,129],{},"daily steps"," and ",[39,132,133],{},"workout sessions",[106,135],{},"\nFor example, if you train ",[39,138,139],{},"3–5 times per week"," and take about ",[39,142,143],{},"10,000 steps per day",", I recommend selecting the ",[39,146,147],{},"moderately active"," level.",[19,150,151,152,155],{},"Lucas Gouiffes often recommends ",[39,153,154],{},"15,000 steps per day"," in his videos to be more precise with calorie needs and ensure accuracy.",[19,157,158],{},"If you have any feedback or questions about the tool, feel free to contact me by email — I’m always happy to help.",[70,160],{},[31,162,164],{"id":163},"who-is-lucas-gouiffes-and-why-is-his-method-popular","Who is Lucas Gouiffes and why is his method popular?",[19,166,167,169,170,173,174,176],{},[39,168,41],{},", now 35 years old, is thriving thanks to his fitness and physical culture advice. He applies everything he teaches in his own life, showing clearly that it’s ",[39,171,172],{},"not nonsense",". He shares many tips for free in his videos, almost always accompanied by ",[39,175,56],{},", his loyal partner.",[19,178,179,180,183,184,188],{},"His method is popular because it relies on ",[39,181,182],{},"scientific and mathematical calculations",", not arbitrary numbers. In an industry often biased by competition and unrealistic promises (",[185,186,187],"em",{},"“this exercise will make you muscular in 3 weeks”","), this approach is refreshing.",[19,190,191,192,195],{},"No shortcuts here: Lucas bases everything on ",[39,193,194],{},"science"," to show what real physical culture truly is.",[70,197],{},[31,199,201],{"id":200},"what-the-calorie-calculation-method-is-based-on","What the calorie calculation method is based on",[19,203,204,205,208,209,92,212,96,215,50],{},"Lucas Gouiffes’ calorie calculation method relies on ",[39,206,207],{},"simple, logical, and scientific principles",". It is based on three essential pillars: ",[39,210,211],{},"Basal Metabolic Rate (BMR)",[39,213,214],{},"TDEE",[39,216,217],{},"adjustment according to the goal",[219,220,211],"h3",{"id":221},"basal-metabolic-rate-bmr",[19,223,224,225,228,229,232],{},"The ",[39,226,227],{},"Basal Metabolic Rate",", or BMR, represents the number of calories your body burns ",[39,230,231],{},"at rest",", just to perform vital functions: breathing, maintaining body temperature, running organs, etc.",[19,234,235,236,238],{},"It is calculated using well-known formulas like the ",[39,237,49],{},", which considers:",[240,241,242,245,248,250],"ul",{},[243,244,91],"li",{},[243,246,247],{},"sex",[243,249,99],{},[243,251,103],{},[19,253,254,255,258],{},"BMR forms the ",[39,256,257],{},"foundation of all calorie calculations",". Without it, it is impossible to accurately estimate your needs.",[219,260,262],{"id":261},"tdee-maintenance-calories","TDEE: Maintenance Calories",[19,264,265,266,268,269,272],{},"Once BMR is calculated, we move to ",[39,267,214],{}," (",[185,270,271],{},"Total Daily Energy Expenditure","), the total number of calories you burn in a day.",[19,274,275,276,279],{},"TDEE is obtained by multiplying BMR by an ",[39,277,278],{},"activity factor",", which depends on your lifestyle:",[240,281,282,284,286],{},[243,283,129],{},[243,285,133],{},[243,287,288],{},"overall activity level",[19,290,291,292,295,296,298,299,301],{},"This number represents your ",[39,293,294],{},"maintenance calories",":",[106,297],{},"\n👉 if you eat exactly this amount, your weight remains stable.",[106,300],{},"\nAll nutrition strategies are based on this value.",[219,303,305],{"id":304},"adjustment-according-to-the-goal","Adjustment according to the goal",[19,307,308],{},"Once maintenance calories are known, you adjust according to your goal:",[240,310,311,317,323],{},[243,312,313,316],{},[39,314,315],{},"Fat loss",": slight calorie deficit",[243,318,319,322],{},[39,320,321],{},"Maintenance",": calories equal to TDEE",[243,324,325,328],{},[39,326,327],{},"Muscle gain",": slight calorie surplus",[19,330,331,332,335],{},"The idea is to make ",[39,333,334],{},"gradual and controlled adjustments"," for sustainable results without harming recovery or performance.",[19,337,338,339,50],{},"This simple, science-based logic makes the method ",[39,340,341],{},"effective and applicable for everyone",[70,343],{},[31,345,347],{"id":346},"frequently-asked-questions-faq","Frequently Asked Questions (FAQ)",[219,349,351],{"id":350},"does-lucas-gouiffes-use-this-method","Does Lucas Gouiffes use this method?",[19,353,354,355,357],{},"Yes. Lucas regularly explains and uses a calorie calculation method based on proven formulas, particularly the ",[39,356,49],{},". It serves as a reliable basis to estimate energy needs and adjust diet according to goals.",[359,360,361],"blockquote",{},[19,362,363,364,367],{},"⚠️ This tool is ",[39,365,366],{},"not affiliated with Lucas Gouiffes",". It is inspired by the methods he publicly shares.",[219,369,371],{"id":370},"is-it-a-scientific-formula","Is it a scientific formula?",[19,373,374,375,377],{},"Yes. The ",[39,376,49],{}," is widely recognized and used by nutrition and fitness professionals to reliably estimate basal metabolism.",[219,379,381],{"id":380},"is-it-better-than-other-calculators","Is it better than other calculators?",[19,383,384,385,388,389,130,391,393],{},"Not necessarily “better,” but it is more ",[39,386,387],{},"consistent",". Many online calculators rely on vague activity factors. Here, the method accounts for ",[39,390,129],{},[39,392,133],{},", providing a result closer to reality.",[219,395,397],{"id":396},"how-often-should-i-recalculate-my-calories","How often should I recalculate my calories?",[19,399,400],{},"It is recommended to recalculate calories:",[240,402,403,406,409],{},[243,404,405],{},"after significant weight changes",[243,407,408],{},"if your activity changes (more or fewer steps/workouts)",[243,410,411],{},"every 4–6 weeks for accuracy",[19,413,414],{},"The body changes, and so do your needs.",[70,416],{},[31,418,420],{"id":419},"conclusion","Conclusion",[19,422,423,424,427],{},"Lucas Gouiffes’ calorie calculation method is ",[39,425,426],{},"simple, scientific, and effective",": BMR, TDEE, and smart adjustment according to your goal.",[19,429,430,431,50],{},"Instead of following random numbers or unrealistic promises, this approach helps you understand ",[39,432,433],{},"how your body’s energy needs truly work",[19,435,436,437,440],{},"To apply this method easily and save time, use the ",[39,438,439],{},"TDEE tool"," presented in this article. Always adjust calories based on real results: weight, fitness, and performance.",[19,442,443,444,50],{},"The key remains: ",[39,445,446],{},"observe, adjust, and stay consistent",[70,448],{},[31,450,452],{"id":451},"how-to-track-your-progress","How to track your progress",[19,454,455],{},"We developed a simple and effective mobile app:",[19,457,458,459],{},"👉 ",[39,460,461],{},"RPGFitness — Gamified Training App",[240,463,464,471],{},[243,465,466,467],{},"🌐 Web App: ",[80,468,469],{"href":469,"rel":470},"https://app.rpgfitness.fr",[84],[243,472,473],{},"📱 Android: Available on the Play Store",[19,475,476],{},"Create routines, add exercises, and the app handles the rest.",{"title":478,"searchDepth":479,"depth":479,"links":480},"",2,[481,482,483,484,490,496,497],{"id":33,"depth":479,"text":34},{"id":74,"depth":479,"text":75},{"id":163,"depth":479,"text":164},{"id":200,"depth":479,"text":201,"children":485},[486,488,489],{"id":221,"depth":487,"text":211},3,{"id":261,"depth":487,"text":262},{"id":304,"depth":487,"text":305},{"id":346,"depth":479,"text":347,"children":491},[492,493,494,495],{"id":350,"depth":487,"text":351},{"id":370,"depth":487,"text":371},{"id":380,"depth":487,"text":381},{"id":396,"depth":487,"text":397},{"id":419,"depth":479,"text":420},{"id":451,"depth":479,"text":452},"2025-12-18","How Lucas Gouiffes calculates his calories and shares his tips with his subscribers in videos!","md",{"src":502},"/images/articles/tracking-calorie.jpg",{"seotitle":5,"seodescription":504},"Discover the calorie calculation method used by Lucas Gouiffes and apply it easily with a simple and accurate TDEE tool.",true,"/en/blog/lucas-gouiffes-calorie-calculation-method",{"title":5,"description":499},"lucas-gouiffes-calorie-calculation-method","en/blog/lucas-gouiffes-calorie-calculation-method","Pi_nc9jwPngj8qVBwoTqbiGDrTlSSzH7kqy6dIyFg90",1779964824551]