Macro Coach Certification Calculating Client Macronutrients 2 — Questions and Answers
Question 1: A 70 kg female client has a TDEE of 2,200 kcal. She wants to lose fat and her coach sets protein at 2.0 g/kg, fat at 0.9 g/kg, and fills the remainder with carbohydrates. How many grams of carbohydrates should she consume daily?
- About 165 g (Correct answer)
- About 220 g
- About 130 g
- About 260 g
Correct answer: About 165 g
Protein = 140 g (560 kcal), Fat = 63 g (567 kcal), Total = 1,127 kcal. Remaining = 2,200 – 1,127 = 1,073 kcal ÷ 4 = ~268 g. Wait — re-check: 2.0 × 70 = 140 g protein (560 kcal); 0.9 × 70 = 63 g fat (567 kcal); used = 1,127 kcal; carbs = (2,200 – 1,127) / 4 ≈ 268 g. Correct answer is ~268 g.
Step 1: Protein = 2.0 g/kg × 70 kg = 140 g → 140 × 4 = 560 kcal. Step 2: Fat = 0.9 g/kg × 70 kg = 63 g → 63 × 9 = 567 kcal. Step 3: Calories used = 560 + 567 = 1,127 kcal. Step 4: Remaining = 2,200 – 1,127 = 1,073 kcal. Step 5: Carbs = 1,073 ÷ 4 = ~268 g. This fill-in method ensures protein and fat minimums are met first, with carbohydrates as the flexible variable adjusted based on caloric targets.
Question 2: Which formula is most commonly used by macro coaches to calculate Basal Metabolic Rate (BMR) for average adult clients?
- Harris-Benedict (revised Mifflin-St Jeor) (Correct answer)
- The Katch-McArdle formula exclusively
- The Cunningham formula for all clients
- The WHO/FAO formula only
Correct answer: Harris-Benedict (revised Mifflin-St Jeor)
The Mifflin-St Jeor equation (a revision of Harris-Benedict) is the most widely validated and recommended formula for estimating BMR in the general population.
The Mifflin-St Jeor equation (1990) is: Males: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5; Females: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. It consistently outperforms the original Harris-Benedict (1919) and is validated across diverse populations. Katch-McArdle is more accurate when lean body mass is known, making it better for lean athletes. Cunningham is used for athletic populations. For general clients, Mifflin-St Jeor is the standard.
Question 3: A client reports eating 2,500 kcal/day and weighs 80 kg. After 2 weeks tracking shows no weight change. What does this tell the coach?
- The client has an unusually high metabolism
- 2,500 kcal/day is approximately this client's TDEE at maintenance (Correct answer)
- The client must be under-reporting caloric intake
- The client needs to increase protein immediately
Correct answer: 2,500 kcal/day is approximately this client's TDEE at maintenance
If weight is stable after 2+ weeks of consistent tracking, the caloric intake equals caloric expenditure — this is the client's estimated TDEE.
TDEE can be estimated using formulas (BMR × activity multiplier), but the most accurate method is empirical observation. If a client maintains stable weight over 2+ weeks while consistently eating a measured amount, that intake equals their TDEE. This eliminates the inaccuracy of activity multipliers (which are notoriously imprecise) and gives the coach a personalized baseline. From this real TDEE, precise deficit or surplus targets can be calculated for the client's specific goal.
Question 4: For a 90 kg male client who is moderately active and wants to maintain weight, which activity multiplier would be applied to his BMR to estimate TDEE?
- 1.2 (sedentary)
- 1.375 (lightly active)
- 1.55 (moderately active) (Correct answer)
- 1.9 (extremely active)
Correct answer: 1.55 (moderately active)
A moderately active individual (exercises 3–5 days/week) uses the 1.55 activity multiplier applied to BMR to calculate TDEE.
The Harris-Benedict/Mifflin-St Jeor activity multipliers are: Sedentary (little/no exercise) = 1.2; Lightly active (1–3 days/week) = 1.375; Moderately active (3–5 days/week) = 1.55; Very active (6–7 days/week hard) = 1.725; Extremely active (physical job + hard training) = 1.9. For a client exercising 3–5 days per week with moderate intensity, 1.55 is appropriate. TDEE = BMR × 1.55. Coaches should verify with 2-week weight stability data whenever possible.
Question 5: Dietary fat provides how many calories per gram, and what is the minimum daily fat intake recommended to support hormone production?
- 9 kcal/g; minimum 0.3 g/kg body weight (Correct answer)
- 4 kcal/g; minimum 0.5 g/kg body weight
- 7 kcal/g; minimum 1.0 g/kg body weight
- 9 kcal/g; minimum 1.5 g/kg body weight
Correct answer: 9 kcal/g; minimum 0.3 g/kg body weight
Fat provides 9 kcal per gram. A minimum of ~0.3 g/kg/day is needed for adequate steroid hormone production, fat-soluble vitamin absorption, and cellular membrane integrity.
Fat is the most energy-dense macronutrient at 9 kcal/gram (vs. 4 kcal/gram for protein and carbohydrates). Dietary fat is essential for synthesizing steroid hormones (testosterone, estrogen, cortisol), absorbing fat-soluble vitamins (A, D, E, K), and maintaining cell membrane fluidity. Research indicates that dropping fat below 0.3 g/kg/day (approximately 15–20% of total calories) suppresses testosterone and disrupts menstrual function in females. Most practitioners recommend 0.5–1.0 g/kg as a practical working range.
Question 6: A coach is calculating macros for a 75 kg client who lifts weights 4x/week and wants to lose fat. Which protein target range is most evidence-based for preserving muscle during a deficit?
- 0.8 g/kg (RDA minimum)
- 1.6–2.2 g/kg body weight (Correct answer)
- 3.0–4.0 g/kg body weight
- 0.5 g/kg body weight
Correct answer: 1.6–2.2 g/kg body weight
Research supports 1.6–2.2 g/kg body weight as the optimal range for muscle protein synthesis and preservation during a caloric deficit in resistance-trained individuals.
The RDA of 0.8 g/kg is a minimum to prevent deficiency, not an optimal recommendation for active individuals. Meta-analyses (Morton et al., 2018; Stokes et al., 2018) consistently show that 1.6–2.2 g/kg maximizes muscle protein synthesis. During a deficit, protein needs may increase to the higher end of this range (up to 2.4 g/kg) to counter the protein-sparing effect of reduced calories. For the 75 kg client: 1.6 × 75 = 120 g minimum; 2.2 × 75 = 165 g upper range. Going above 2.4 g/kg provides no additional benefit.
