Macro Coach Calculating Client Macros Questions and Answers Flashcards
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A female client weighs 145 lbs, is lightly active, and wants to lose 0.5 lbs per week. Her TDEE is 2,100 calories. What should her daily calorie target be?
Answer: 1,850 calories
A 250-calorie daily deficit (0.5 lbs/week = 3,500 ÷ 7) subtracted from her 2,100 TDEE gives a target of 1,850 calories.
Which formula is most commonly recommended by macro coaches to estimate Basal Metabolic Rate (BMR) for clients?
Answer: Mifflin-St Jeor
The Mifflin-St Jeor equation is considered the most accurate and widely recommended for estimating BMR in the general population.
A client's macros are set at 180g protein, 220g carbohydrates, and 60g fat. How many total daily calories does this represent?
Answer: 2,140 calories
Protein (180×4=720) + Carbs (220×4=880) + Fat (60×9=540) = 2,140 total calories.
When setting protein targets for a client in a caloric deficit, which range is most appropriate to preserve lean muscle mass?
Answer: 0.8–1.2g per pound of body weight
A range of 0.8–1.2g of protein per pound of body weight is the standard recommendation for muscle preservation during a caloric deficit.
A macro coach uses the Katch-McArdle formula to calculate BMR for a client with 150 lbs of lean body mass. Which input does this formula require that others do not?
Answer: Lean body mass
The Katch-McArdle formula calculates BMR based solely on lean body mass, making it unique among common BMR formulas.
A client has a TDEE of 2,400 calories and wants to gain 1 lb of muscle per week. Assuming minimal fat gain, what daily calorie surplus is typically recommended?
Answer: 200–300 calories above TDEE
A modest surplus of 200–300 calories above TDEE supports lean muscle gain while minimizing excess fat accumulation.
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