Macro Coach Calculating Client Macros Questions and Answers 1 — Questions and Answers
Question 1: A 35-year-old male client weighs 185 lbs (84 kg), is 5'11" (180 cm) tall, and works a desk job with little to no exercise. Using the Harris-Benedict equation (BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)), what is his estimated Total Daily Energy Expenditure (TDEE)?
- Approximately 2248 kcal (Correct answer)
- Approximately 1873 kcal
- Approximately 2575 kcal
- Approximately 2904 kcal
Correct answer: Approximately 2248 kcal
First, calculate the BMR: BMR = 66.5 + (13.75 × 84) + (5.003 × 180) - (6.75 × 35) = 66.5 + 1155 + 900.54 - 236.25 = 1885.79 kcal. Next, multiply the BMR by the sedentary activity factor (1.2): TDEE = 1885.79 × 1.2 = 2262.95 kcal, which is approximately 2263 kcal.
Question 2: A client's goal is muscle gain (hypertrophy). According to the International Society of Sports Nutrition, which of the following protein intake ranges is generally recommended for exercising individuals to optimize training adaptations?
- 0.8 - 1.2 g/kg/day
- 1.4 - 2.0 g/kg/day (Correct answer)
- 2.2 - 2.8 g/kg/day
- 0.5 - 0.8 g/kg/day
Correct answer: 1.4 - 2.0 g/kg/day
The International Society of Sports Nutrition position stand states that for physically active individuals, protein intakes of 1.4–2.0 g/kg/day are not only safe but may improve training adaptations to exercise. Those engaging in strength/power exercise are advised to ingest levels at the upper end of this range.
Question 3: A coach calculates a client's maintenance calories to be 2,200 kcal. The client wants to achieve moderate weight loss, equivalent to about 1 lb per week. What should be the client's target daily calorie intake?
- 2,200 kcal
- 1,950 kcal
- 1,700 kcal (Correct answer)
- 2,700 kcal
Correct answer: 1,700 kcal
A generally accepted principle is that a deficit of 3,500 calories is needed to lose one pound of fat. To lose 1 lb per week, a daily deficit of 500 calories is required (3500 calories / 7 days). Therefore, the target intake would be 2,200 kcal - 500 kcal = 1,700 kcal.
Question 4: When setting macronutrient ratios for a client focused on fat loss while preserving muscle mass, which of the following is a common and effective starting point for protein?
- 10-15% of total calories
- 45-55% of total calories
- 60-70% of total calories
- 30-35% of total calories (Correct answer)
Correct answer: 30-35% of total calories
For fat loss, a higher protein intake is crucial for satiety and muscle preservation. A common and effective starting point is to set protein intake at 30-35% of total daily calories. The remaining calories are then split between carbohydrates and fats based on the client's preferences and tolerance.
Question 5: A client has a TDEE of 2,500 calories and is assigned a macro split of 40% carbohydrates, 30% protein, and 30% fat. How many grams of carbohydrates should this client aim for daily?
- 188 grams
- 313 grams
- 250 grams (Correct answer)
- 200 grams
Correct answer: 250 grams
First, calculate the calories from carbohydrates: 2,500 kcal × 0.40 = 1,000 kcal. Since carbohydrates provide 4 calories per gram, divide the carbohydrate calories by 4 to find the grams: 1,000 kcal / 4 kcal/g = 250 grams.
Question 6: Which of the following TDEE activity multipliers would be most appropriate for a client who engages in moderate exercise or sports 3-5 days per week?
- 1.2
- 1.375
- 1.55 (Correct answer)
- 1.725
Correct answer: 1.55
The Harris-Benedict equation and other TDEE formulas use activity multipliers to adjust BMR. The standard multiplier for a moderately active individual (moderate exercise/sports 3-5 days/week) is 1.55.
Macro Coach Calculating Client Macros Questions and Answers 1
A 35-year-old male client weighs 185 lbs (84 kg), is 5'11" (180 cm) tall, and works a desk job with little to no exercise.
Using the Harris-Benedict equation (BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)), what is his estimated Total Daily Energy Expenditure (TDEE)?