Macro Coach Certification Macro Coach Calculating and Adjusting Macros 1 — Questions and Answers
Question 1: A client has a TDEE of 2,800 calories and wants to build muscle with a 10% caloric surplus. What is their daily calorie target?
- 2,980 calories
- 3,080 calories (Correct answer)
- 3,200 calories
- 3,360 calories
Correct answer: 3,080 calories
A 10% surplus means multiplying TDEE by 1.10: 2,800 × 1.10 = 3,080 calories.
Question 2: A client consumes 150g of carbohydrates and 80g of fat daily. How many calories do those two macros contribute combined?
- 920 calories
- 1,100 calories
- 1,320 calories (Correct answer)
- 1,460 calories
Correct answer: 1,320 calories
Carbohydrates provide 4 cal/g (150 × 4 = 600) and fat provides 9 cal/g (80 × 9 = 720). 600 + 720 = 1,320 calories.
Question 3: A client weighing 200 lbs is assigned 0.8g of protein per pound of body weight. How many grams of protein should they consume daily?
- 140g
- 150g
- 160g (Correct answer)
- 170g
Correct answer: 160g
Multiply body weight by the protein target: 200 lbs × 0.8g = 160g of protein per day.
Question 4: After 4 weeks, a client's fat loss has stalled on a 2,000-calorie plan. The coach reduces calories by 5%. What is the new daily calorie target?
- 1,850 calories
- 1,900 calories (Correct answer)
- 1,950 calories
- 1,975 calories
Correct answer: 1,900 calories
A 5% reduction means multiplying by 0.95: 2,000 × 0.95 = 1,900 calories.
Question 5: A client follows a 2,100-calorie diet with macros set at 40% carbohydrates, 30% protein, and 30% fat. How many grams of carbohydrates should they eat daily?
- 175g
- 195g
- 210g (Correct answer)
- 230g
Correct answer: 210g
40% of 2,100 = 840 calories from carbs. Dividing by 4 cal/g gives 840 ÷ 4 = 210g of carbohydrates.
Question 6: A client eats 2,500 calories per day with 200g of protein and 250g of carbohydrates. How many grams of fat are they consuming?
- 67g
- 72g
- 78g (Correct answer)
- 85g
Correct answer: 78g
Protein contributes 200 × 4 = 800 cal; carbs contribute 250 × 4 = 1,000 cal. Remaining fat calories = 2,500 − 800 − 1,000 = 700 cal. 700 ÷ 9 ≈ 78g of fat.
Macro Coach Certification Macro Coach Calculating and Adjusting Macros 1
A client has a TDEE of 2,800 calories and wants to build muscle with a 10% caloric surplus.
What is their daily calorie target?