Calculating and Adjusting Macros Flashcards
6 cards from real Macro Coach Certification practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Calculating and Adjusting Macros flashcards as text
To calculate Total Daily Energy Expenditure (TDEE), you need:
Answer: BMR multiplied by activity factor
TDEE = BMR × activity multiplier accounts for total daily energy needs.
1 gram of protein provides how many calories?
Answer: 4 calories
Protein provides 4 calories per gram.
A 180lb male wanting to build muscle should consume approximately how much protein daily?
Answer: 145-180g
Research supports 0.8-1.0g per pound of bodyweight for muscle building.
When setting up macros for fat loss, a caloric deficit of what percentage is generally recommended?
Answer: 15-25%
A moderate 15-25% deficit promotes fat loss while preserving muscle mass.
The Mifflin-St Jeor equation is used to estimate:
Answer: Basal Metabolic Rate
Mifflin-St Jeor is considered the most accurate BMR estimation formula.
In macro ratios, a typical starting point for fat intake is:
Answer: 25-35% of calories
Fat should comprise 25-35% of total calories for hormonal health and satiety.
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