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 client weighs 68 kg with 22% body fat. Using the Katch-McArdle formula, what is the first step in calculating their BMR?
Answer: Calculate lean body mass (LBM) by subtracting fat mass from total weight
Katch-McArdle requires lean body mass (LBM). First calculate fat mass (68 × 0.22 = ~15 kg), then LBM = 68 – 15 = 53 kg, then apply: BMR = 370 + (21.6 × LBM in kg).
Carbohydrates and protein both provide 4 kcal/gram. A client has 800 kcal remaining after meeting protein and fat targets. How many grams of carbohydrates does this represent?
Answer: 200 g
800 kcal ÷ 4 kcal/g = 200 g of carbohydrates.
Which of the following clients would most benefit from having macros calculated based on lean body mass (LBM) rather than total body weight?
Answer: A 120 kg client with 40% body fat who wants to lose weight
Calculating protein targets based on total body weight for a client with very high body fat overestimates needs. Using LBM provides a more accurate protein target since fat tissue has minimal protein turnover.
A macro coach is setting up a new client's macros. In what order should the macronutrients typically be calculated?
Answer: Protein → Fat → Carbohydrates (from remaining calories)
Protein is set first (most critical for muscle retention), fat second (hormonal minimum), then carbohydrates fill the remaining caloric allocation.
A client consumes 180 g protein, 60 g fat, and 250 g carbohydrates daily. What is their total daily caloric intake?
Answer: 2,120 kcal
Protein: 180 × 4 = 720 kcal; Fat: 60 × 9 = 540 kcal; Carbs: 250 × 4 = 1,000 kcal; Total = 720 + 540 + 1,000 = 2,260 kcal.
What is the primary limitation of using standard activity multipliers (1.2–1.9) when calculating TDEE for clients?
Answer: They are broad categories that often overestimate actual energy expenditure, especially non-exercise activity
Activity multipliers are rough averages that frequently overestimate TDEE, particularly for sedentary desk workers who over-report their activity. NEAT (non-exercise activity thermogenesis) varies enormously between individuals.
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