Calculating Client Macronutrients 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 Client Macronutrients flashcards as text
A 70 kg female client has a TDEE of 2,200 kcal. She wants to lose fat and her coach sets protein at 2.0 g/kg, fat at 0.9 g/kg, and fills the remainder with carbohydrates. How many grams of carbohydrates should she consume daily?
Answer: About 165 g
Protein = 140 g (560 kcal), Fat = 63 g (567 kcal), Total = 1,127 kcal. Remaining = 2,200 – 1,127 = 1,073 kcal ÷ 4 = ~268 g. Wait — re-check: 2.0 × 70 = 140 g protein (560 kcal); 0.9 × 70 = 63 g fat (567 kcal); used = 1,127 kcal; carbs = (2,200 – 1,127) / 4 ≈ 268 g. Correct answer is ~268 g.
Which formula is most commonly used by macro coaches to calculate Basal Metabolic Rate (BMR) for average adult clients?
Answer: Harris-Benedict (revised Mifflin-St Jeor)
The Mifflin-St Jeor equation (a revision of Harris-Benedict) is the most widely validated and recommended formula for estimating BMR in the general population.
A client reports eating 2,500 kcal/day and weighs 80 kg. After 2 weeks tracking shows no weight change. What does this tell the coach?
Answer: 2,500 kcal/day is approximately this client's TDEE at maintenance
If weight is stable after 2+ weeks of consistent tracking, the caloric intake equals caloric expenditure — this is the client's estimated TDEE.
For a 90 kg male client who is moderately active and wants to maintain weight, which activity multiplier would be applied to his BMR to estimate TDEE?
Answer: 1.55 (moderately active)
A moderately active individual (exercises 3–5 days/week) uses the 1.55 activity multiplier applied to BMR to calculate TDEE.
Dietary fat provides how many calories per gram, and what is the minimum daily fat intake recommended to support hormone production?
Answer: 9 kcal/g; minimum 0.3 g/kg body weight
Fat provides 9 kcal per gram. A minimum of ~0.3 g/kg/day is needed for adequate steroid hormone production, fat-soluble vitamin absorption, and cellular membrane integrity.
A coach is calculating macros for a 75 kg client who lifts weights 4x/week and wants to lose fat. Which protein target range is most evidence-based for preserving muscle during a deficit?
Answer: 1.6–2.2 g/kg body weight
Research supports 1.6–2.2 g/kg body weight as the optimal range for muscle protein synthesis and preservation during a caloric deficit in resistance-trained individuals.
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