Lucas Gouiffes Calorie Calculation Method Explained
Introduction
Today, we’re going to talk not about Lucas Gouiffes himself, but about his calorie calculation method, based on the Mifflin-St Jeor equation.
This method, popularized by this well-known fitness YouTuber (who I personally admire — shoutout to him and GBZ, thanks to Toxicity 🙌), relies on proven formulas to accurately estimate calorie needs.
In this article, I’ll explain step by step how to apply this method and introduce a simple tool to help you calculate your calories easily, without any hassle.
Step-by-step calorie calculation method
First, it’s simple: visit this tool 👉 TDEE Calculator.
Start by entering your age, gender, and height, then your weight. That’s when things get a little more interesting.
This tool is handcrafted, meaning it follows the basic Mifflin-St Jeor calculation method, but with thoughtful adjustments.
Based on Lucas Gouiffes’ videos and my own experience, I estimated the ideal number of daily steps for each activity level. An annotation is displayed next to each level, indicating the recommended number of steps.
Of course, you should also consider your daily steps and workout sessions.
For example, if you train 3–5 times per week and take about 10,000 steps per day, I recommend selecting the moderately active level.
Lucas Gouiffes often recommends 15,000 steps per day in his videos to be more precise with calorie needs and ensure accuracy.
If you have any feedback or questions about the tool, feel free to contact me by email — I’m always happy to help.
Who is Lucas Gouiffes and why is his method popular?
Lucas Gouiffes, 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 not nonsense. He shares many tips for free in his videos, almost always accompanied by GBZ, his loyal partner.
His method is popular because it relies on scientific and mathematical calculations, not arbitrary numbers. In an industry often biased by competition and unrealistic promises (“this exercise will make you muscular in 3 weeks”), this approach is refreshing.
No shortcuts here: Lucas bases everything on science to show what real physical culture truly is.
What the calorie calculation method is based on
Lucas Gouiffes’ calorie calculation method relies on simple, logical, and scientific principles. It is based on three essential pillars: Basal Metabolic Rate (BMR), TDEE, and adjustment according to the goal.
Basal Metabolic Rate (BMR)
The Basal Metabolic Rate, or BMR, represents the number of calories your body burns at rest, just to perform vital functions: breathing, maintaining body temperature, running organs, etc.
It is calculated using well-known formulas like the Mifflin-St Jeor equation, which considers:
- age
- sex
- height
- weight
BMR forms the foundation of all calorie calculations. Without it, it is impossible to accurately estimate your needs.
TDEE: Maintenance Calories
Once BMR is calculated, we move to TDEE (Total Daily Energy Expenditure), the total number of calories you burn in a day.
TDEE is obtained by multiplying BMR by an activity factor, which depends on your lifestyle:
- daily steps
- workout sessions
- overall activity level
This number represents your maintenance calories:
👉 if you eat exactly this amount, your weight remains stable.
All nutrition strategies are based on this value.
Adjustment according to the goal
Once maintenance calories are known, you adjust according to your goal:
- Fat loss: slight calorie deficit
- Maintenance: calories equal to TDEE
- Muscle gain: slight calorie surplus
The idea is to make gradual and controlled adjustments for sustainable results without harming recovery or performance.
This simple, science-based logic makes the method effective and applicable for everyone.
Frequently Asked Questions (FAQ)
Does Lucas Gouiffes use this method?
Yes. Lucas regularly explains and uses a calorie calculation method based on proven formulas, particularly the Mifflin-St Jeor equation. It serves as a reliable basis to estimate energy needs and adjust diet according to goals.
⚠️ This tool is not affiliated with Lucas Gouiffes. It is inspired by the methods he publicly shares.
Is it a scientific formula?
Yes. The Mifflin-St Jeor equation is widely recognized and used by nutrition and fitness professionals to reliably estimate basal metabolism.
Is it better than other calculators?
Not necessarily “better,” but it is more consistent. Many online calculators rely on vague activity factors. Here, the method accounts for daily steps and workout sessions, providing a result closer to reality.
How often should I recalculate my calories?
It is recommended to recalculate calories:
- after significant weight changes
- if your activity changes (more or fewer steps/workouts)
- every 4–6 weeks for accuracy
The body changes, and so do your needs.
Conclusion
Lucas Gouiffes’ calorie calculation method is simple, scientific, and effective: BMR, TDEE, and smart adjustment according to your goal.
Instead of following random numbers or unrealistic promises, this approach helps you understand how your body’s energy needs truly work.
To apply this method easily and save time, use the TDEE tool presented in this article. Always adjust calories based on real results: weight, fitness, and performance.
The key remains: observe, adjust, and stay consistent.
How to track your progress
We developed a simple and effective mobile app:
👉 RPGFitness — Gamified Training App
- 🌐 Web App: https://app.rpgfitness.fr
- 📱 Android: Available on the Play Store
Create routines, add exercises, and the app handles the rest.