Macro Coach Certification Macro Coach Calculating Client Macros 1 — Questions and Answers
Question 1: A client has a BMR of 1,800 calories and exercises 3–5 days per week (moderately active). Using the standard Harris-Benedict activity multiplier, what is her estimated TDEE?
- 1,980 calories
- 2,160 calories
- 2,475 calories (Correct answer)
- 2,700 calories
Correct answer: 2,475 calories
The moderately active multiplier (3–5 days/week exercise) is 1.375. 1,800 × 1.375 = 2,475 calories. Each activity level has a specific multiplier: sedentary = 1.2, lightly active = 1.375 is actually for moderate — lightly active = 1.375 is standard for 3-5 days.
Question 2: A male client has a TDEE of 2,800 calories and wants to pursue a lean bulk with a 10% caloric surplus. What should his daily calorie target be?
- 2,980 calories
- 3,080 calories (Correct answer)
- 3,200 calories
- 3,360 calories
Correct answer: 3,080 calories
A 10% surplus above TDEE means multiplying by 1.10: 2,800 × 1.10 = 3,080 calories. A lean bulk uses a modest surplus to maximize muscle gain while minimizing fat accumulation.
Question 3: A client's macro plan includes 70g of fat per day. How many calories does this fat intake contribute to her daily total?
- 280 calories
- 490 calories
- 560 calories
- 630 calories (Correct answer)
Correct answer: 630 calories
Fat provides 9 calories per gram. 70g × 9 = 630 calories. Unlike protein and carbohydrates (4 cal/g each), fat is more than twice as calorie-dense per gram.
Question 4: A client weighs 200 lbs with 25% body fat. Their macro coach sets protein at 1g per pound of lean body mass. What is the correct daily protein target?
- 125g
- 150g (Correct answer)
- 175g
- 200g
Correct answer: 150g
Lean body mass = 200 lbs × (1 − 0.25) = 150 lbs. At 1g per pound of LBM, the protein target is 150g. Using LBM rather than total body weight prevents over-allocating protein for clients with higher body fat.
Question 5: A client is on a 1,800-calorie plan with protein set at 160g and fat set at 55g. How many grams of carbohydrates should be assigned to fill the remaining calories?
- 141g
- 154g
- 166g (Correct answer)
- 180g
Correct answer: 166g
Protein calories: 160 × 4 = 640. Fat calories: 55 × 9 = 495. Remaining: 1,800 − 640 − 495 = 665 calories. Carbs: 665 ÷ 4 = 166.25g ≈ 166g. Carbohydrates are always calculated last after protein and fat are locked in.
Question 6: A sedentary female client (little to no exercise) has a calculated BMR of 1,450 calories. Using the standard sedentary activity multiplier, what is her TDEE?
- 1,595 calories
- 1,668 calories
- 1,740 calories (Correct answer)
- 1,885 calories
Correct answer: 1,740 calories
The sedentary activity multiplier is 1.2. 1,450 × 1.2 = 1,740 calories. This multiplier accounts for the minimal calorie burn from daily living activities even when no formal exercise occurs.
Macro Coach Certification Macro Coach Calculating Client Macros 1
A client has a BMR of 1,800 calories and exercises 3–5 days per week (moderately active).
Using the standard Harris-Benedict activity multiplier, what is her estimated TDEE?