Calculating and Adjusting Macros Flashcards

A client has been in a caloric deficit for 12 weeks for fat loss and their progress has stalled for the last three weeks despite consistent adherence. They report increased hunger and low energy during workouts. Which of the following is the MOST appropriate next step for the coach to take?

Answer: Implement a 'refeed' day or a short diet break at maintenance calories.

After a prolonged period in a caloric deficit, metabolic adaptations can occur, leading to a plateau. A 'refeed' day (a planned high-carbohydrate day) or a short diet break at maintenance calories can help up-regulate hormones like leptin, reduce hunger, and provide a psychological break, often helping to break through a plateau without drastic measures. Simply cutting calories further or adding excessive cardio can exacerbate fatigue and may not be sustainable.

When calculating a client's initial Total Daily Energy Expenditure (TDEE), which formula is generally considered the most accurate and is recommended by the Academy of Nutrition and Dietetics for estimating Basal Metabolic Rate (BMR)?

Answer: The Mifflin-St Jeor Equation

The Mifflin-St Jeor equation, developed in 1990, is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in the general population when compared to indirect calorimetry. While the Harris-Benedict equation is older and still used, research has shown that Mifflin-St Jeor is more likely to be accurate. The Katch-McArdle and Cunningham formulas require a body fat percentage measurement, which is not always readily available or accurate.

A 150-pound client who is a strength-trained athlete wants to gain muscle. According to the International Society of Sports Nutrition (ISSN) position stand, which of the following daily protein intakes falls within the recommended range for this type of athlete?

Answer: 109-136 grams

The ISSN recommends a protein intake of 1.4 to 2.0 g/kg/day for physically active individuals, with strength/power athletes at the upper end of this range. To calculate for a 150-pound client: 1. Convert pounds to kilograms: 150 lbs / 2.2 kg/lb ≈ 68.18 kg. 2. Calculate the range: 68.18 kg * 1.6 g/kg ≈ 109 g (lower end for strength athletes) and 68.18 kg * 2.0 g/kg ≈ 136 g (upper end). Therefore, 109-136 grams is the appropriate range.

A client transitions from a fat loss phase to a maintenance phase. During the last four weeks of their diet, they were eating 1,700 calories per day and lost an average of 0.5 lbs per week. What is their estimated daily maintenance calorie intake?

Answer: 1,950 calories

A common method to estimate maintenance calories after a diet is to calculate the deficit that caused the weight loss. One pound of fat is approximately 3,500 calories. An average loss of 0.5 lbs/week equals a weekly deficit of 1,750 calories (0.5 * 3500). To find the daily deficit, divide by 7 (1750 / 7 = 250 calories). To find maintenance, add this daily deficit back to their dieting intake: 1,700 + 250 = 1,950 calories.

Carb cycling is a dietary approach that involves alternating carbohydrate intake. Which of the following describes the primary physiological goal of implementing high-carb days in a carb cycling plan?

Answer: To replenish muscle glycogen stores and support anaerobic performance.

The primary purpose of high-carb days within a carb cycling protocol is to replenish muscle glycogen, which is the body's main fuel source for high-intensity, anaerobic exercise. This replenishment supports performance in subsequent workouts, aids in muscle recovery, and can provide a temporary metabolic boost. Low-carb days are used to promote fat loss and improve insulin sensitivity.

After losing 15 pounds, a client's macro targets should be recalculated. This is primarily because:

Answer: Their Total Daily Energy Expenditure (TDEE) has decreased.

A person's TDEE is directly influenced by their body weight. As a client loses a significant amount of weight (a general rule is after every 10-15 lbs lost), their body requires fewer calories to maintain its new, smaller size and to move it around. Therefore, the original calorie and macro targets that created a deficit may now be closer to their new maintenance level, requiring an adjustment to continue making progress.