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 35 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)
What is Lucas Gouiffes’ calorie calculation method?
It estimates your daily needs from your body weight, activity level and goal, then adjusts intake based on how your weight actually changes over several weeks. It is a practical approach rather than a fixed scientific formula.
Is Lucas Gouiffes’ method scientific?
It is based on the proven principle of energy balance, but it is a simplified estimate. Formulas like Mifflin-St Jeor are more precise as a starting point, and in every case you should adjust based on results.
How is it different from calculating TDEE?
TDEE calculates total expenditure from your basal metabolic rate and an activity factor. Lucas Gouiffes’ method aims for the same result with a quicker calculation. The free TDEE calculator on rpgfitness.fr lets you compare both.
How often should I recalculate my calories?
Every 4 to 6 weeks, after a noticeable change in weight or when your activity level changes. Your needs evolve with your body.
Do I need to count calories to build muscle?
It is not mandatory, but it is the most reliable way to stay in a small surplus without gaining too much fat. A surplus of 200 to 300 kcal and enough protein is a good starting point.
How do I stay consistent with training as well as nutrition?
Nutrition is only half the job. RPG Fitness turns every strength session into role-playing game progress (XP, loot, quests) to help you train consistently. The app is free on iOS and Android.
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.
Further reading
- TDEE: How to calculate your daily caloric needs → Complete guide on TDEE and calculation formulas
- Macronutrients: Proteins, Carbs, Fats → How to distribute your macros according to your goal
- Caloric deficit for weight loss → Scientific guide to caloric deficit
- Weight loss workout program → A complete program combining strength training and nutrition
- TDEE Calculator → The free tool to calculate your maintenance calories
How to track your progress
We developed a simple and effective mobile app:
RPGFitness Gamified Training App
- iPhone: App Store
- Android: Available on the Play Store
Create routines, add exercises, and the app handles the rest.