FREE Macro Coach Calculating Client Macronutrients Questions and Answers Flashcards
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Read the first 6 FREE Macro Coach Calculating Client Macronutrients Questions and Answers flashcards as text
A client weighs 160 lbs with 25% body fat. A Macro Coach wants to set protein at 1g per pound of lean body mass. What is the daily protein target?
Answer: 120g
Lean body mass = 160 × 0.75 = 120 lbs; at 1g/lb LBM, the protein target is 120g per day.
Which of the following best describes a 'macro split' of 40/30/30?
Answer: 40% carbs, 30% protein, 30% fat
The standard macro split notation lists carbohydrates first, followed by protein, then fat (C/P/F).
A client stalls in fat loss after 3 weeks. As their Macro Coach, what is the most appropriate first adjustment?
Answer: Reduce daily calories by 100–150 kcal
A modest 100–150 kcal reduction is the standard first adjustment to break a fat loss plateau without being overly aggressive.
An endurance athlete client runs 10+ hours per week. Compared to a sedentary client, how should their carbohydrate allocation typically be adjusted?
Answer: Significantly increased to fuel aerobic activity
Endurance athletes require higher carbohydrate intake to replenish muscle glycogen and sustain prolonged aerobic performance.
A 200 lb client wants to gain lean muscle. A Macro Coach sets a 10% caloric surplus above a 2,800 calorie TDEE. What is the daily calorie target?
Answer: 3,080 calories
10% of 2,800 = 280; 2,800 + 280 = 3,080 calories for a lean bulk phase.
When tracking macros, a client reports eating a meal with 35g protein, 45g carbohydrates, and 15g fat. How many calories does this meal contain?
Answer: 455 calories
(35×4) + (45×4) + (15×9) = 140 + 180 + 135 = 455 calories in this meal.
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