Calculating Client Macros Flashcards

A 35-year-old male client weighs 185 lbs (84 kg), is 5'11" (180 cm) tall, and works a desk job with little to no exercise. Using the Harris-Benedict equation (BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)), what is his estimated Total Daily Energy Expenditure (TDEE)?

Answer: Approximately 2248 kcal

First, calculate the BMR: BMR = 66.5 + (13.75 × 84) + (5.003 × 180) - (6.75 × 35) = 66.5 + 1155 + 900.54 - 236.25 = 1885.79 kcal. Next, multiply the BMR by the sedentary activity factor (1.2): TDEE = 1885.79 × 1.2 = 2262.95 kcal, which is approximately 2263 kcal.

A client's goal is muscle gain (hypertrophy). According to the International Society of Sports Nutrition, which of the following protein intake ranges is generally recommended for exercising individuals to optimize training adaptations?

Answer: 1.4 - 2.0 g/kg/day

The International Society of Sports Nutrition position stand states that for physically active individuals, protein intakes of 1.4–2.0 g/kg/day are not only safe but may improve training adaptations to exercise. Those engaging in strength/power exercise are advised to ingest levels at the upper end of this range.

A coach calculates a client's maintenance calories to be 2,200 kcal. The client wants to achieve moderate weight loss, equivalent to about 1 lb per week. What should be the client's target daily calorie intake?

Answer: 1,700 kcal

A generally accepted principle is that a deficit of 3,500 calories is needed to lose one pound of fat. To lose 1 lb per week, a daily deficit of 500 calories is required (3500 calories / 7 days). Therefore, the target intake would be 2,200 kcal - 500 kcal = 1,700 kcal.

When setting macronutrient ratios for a client focused on fat loss while preserving muscle mass, which of the following is a common and effective starting point for protein?

Answer: 30-35% of total calories

For fat loss, a higher protein intake is crucial for satiety and muscle preservation. A common and effective starting point is to set protein intake at 30-35% of total daily calories. The remaining calories are then split between carbohydrates and fats based on the client's preferences and tolerance.

A client has a TDEE of 2,500 calories and is assigned a macro split of 40% carbohydrates, 30% protein, and 30% fat. How many grams of carbohydrates should this client aim for daily?

Answer: 250 grams

First, calculate the calories from carbohydrates: 2,500 kcal × 0.40 = 1,000 kcal. Since carbohydrates provide 4 calories per gram, divide the carbohydrate calories by 4 to find the grams: 1,000 kcal / 4 kcal/g = 250 grams.

Which of the following TDEE activity multipliers would be most appropriate for a client who engages in moderate exercise or sports 3-5 days per week?

Answer: 1.55

The Harris-Benedict equation and other TDEE formulas use activity multipliers to adjust BMR. The standard multiplier for a moderately active individual (moderate exercise/sports 3-5 days/week) is 1.55.