Macro Coach Calculating and Adjusting Macros 1 Flashcards

A client has a TDEE of 2,800 calories and wants to build muscle with a 10% caloric surplus. What is their daily calorie target?

Answer: 3,080 calories

A 10% surplus means multiplying TDEE by 1.10: 2,800 × 1.10 = 3,080 calories.

A client consumes 150g of carbohydrates and 80g of fat daily. How many calories do those two macros contribute combined?

Answer: 1,320 calories

Carbohydrates provide 4 cal/g (150 × 4 = 600) and fat provides 9 cal/g (80 × 9 = 720). 600 + 720 = 1,320 calories.

A client weighing 200 lbs is assigned 0.8g of protein per pound of body weight. How many grams of protein should they consume daily?

Answer: 160g

Multiply body weight by the protein target: 200 lbs × 0.8g = 160g of protein per day.

After 4 weeks, a client's fat loss has stalled on a 2,000-calorie plan. The coach reduces calories by 5%. What is the new daily calorie target?

Answer: 1,900 calories

A 5% reduction means multiplying by 0.95: 2,000 × 0.95 = 1,900 calories.

A client follows a 2,100-calorie diet with macros set at 40% carbohydrates, 30% protein, and 30% fat. How many grams of carbohydrates should they eat daily?

Answer: 210g

40% of 2,100 = 840 calories from carbs. Dividing by 4 cal/g gives 840 ÷ 4 = 210g of carbohydrates.

A client eats 2,500 calories per day with 200g of protein and 250g of carbohydrates. How many grams of fat are they consuming?

Answer: 78g

Protein contributes 200 × 4 = 800 cal; carbs contribute 250 × 4 = 1,000 cal. Remaining fat calories = 2,500 − 800 − 1,000 = 700 cal. 700 ÷ 9 ≈ 78g of fat.