Macro Coach Certification Macro Coach Calculating Client Macros 1

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?

Accepted Answer

2,475 calories

Answer

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?

Accepted Answer

3,080 calories

Answer

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?

Accepted Answer

630 calories

Answer

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?

Accepted Answer

150g

Answer

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?

Accepted Answer

166g

Answer

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.

Macro Coach Certification Practice Test

Macro Coach Certification Practice Test

Macro Coach Certification Macro Coach Calculating Client Macros 1