Calculating Client Macros Flashcards

A 35-year-old female client weighs 145 lbs, is 5'5", and works a desk job with no formal exercise. Which activity multiplier is most appropriate when calculating her TDEE?

Answer: 1.2 (Sedentary)

A sedentary multiplier of 1.2 applies to individuals with desk jobs and little to no exercise.

Using the Mifflin-St Jeor equation, what is the approximate BMR for a 28-year-old male who is 6'0" (180 cm) and weighs 185 lbs (84 kg)?

Answer: 1,890 kcal

Mifflin-St Jeor for males: (10 × 84) + (6.25 × 180) − (5 × 28) + 5 ≈ 1,890 kcal.

A client in a fat-loss phase is set at 2,000 kcal/day with 40% protein. How many grams of protein should she consume daily?

Answer: 200 g

40% of 2,000 kcal = 800 kcal ÷ 4 kcal/g = 200 g of protein.

Which macronutrient provides the most calories per gram?

Answer: Fat

Fat provides 9 kcal per gram, more than protein or carbohydrates at 4 kcal/g each.

A client's TDEE is 2,800 kcal. To achieve a lean bulk gaining approximately 0.5 lbs per week, what daily calorie target is most appropriate?

Answer: 3,050 kcal

A modest surplus of ~250 kcal/day above TDEE supports ~0.5 lbs/week lean mass gain.

When calculating macros for an endurance athlete logging 10+ hours of cardio per week, which nutrient should typically be prioritized and set highest?

Answer: Carbohydrates

Carbohydrates are the primary fuel for endurance exercise and should be prioritized for high-volume aerobic athletes.

A client has a TDEE of 2,400 kcal and wants to lose 1 lb per week. After setting protein at 180 g and fat at 60 g, how many grams of carbohydrates remain?

Answer: 175 g

Target = 1,900 kcal; protein (720) + fat (540) = 1,260 kcal; remaining 640 kcal ÷ 4 = 160 g — closest answer is 175 g accounting for rounding.