Macro Coach Calculating Client Macros Questions and Answers Flashcards

A client weighs 200 lbs with 20% body fat. What is his lean body mass?

Answer: 160 lbs

Lean body mass = total weight × (1 − body fat %): 200 × 0.80 = 160 lbs.

Which activity multiplier should be applied to BMR for a client who performs moderate exercise 3–5 days per week?

Answer: 1.55

The activity multiplier of 1.55 corresponds to moderately active individuals who exercise 3–5 days per week in TDEE calculations.

A macro coach calculates a client's fat intake at 25% of a 2,000-calorie diet. How many grams of fat should the client consume daily?

Answer: 55.6g

25% of 2,000 calories = 500 fat calories ÷ 9 kcal/g = approximately 55.6g of fat per day.

When coaching a client who is an endurance athlete, which macronutrient is typically prioritized at a higher percentage compared to a sedentary client?

Answer: Carbohydrates

Endurance athletes rely heavily on glycogen from carbohydrates for sustained aerobic performance, warranting a higher carbohydrate percentage.

A client's macro targets are 40% carbs, 30% protein, and 30% fat on a 1,800-calorie plan. How many grams of protein should she eat daily?

Answer: 135g

30% of 1,800 = 540 protein calories ÷ 4 kcal/g = 135g of protein per day.

A macro coach reassesses a client's macros after 4 weeks of no progress on a fat-loss plan. The most appropriate first adjustment is to:

Answer: Reduce daily calories by 100–200

A small reduction of 100–200 calories is the safest and most sustainable adjustment to break a plateau without causing excessive metabolic adaptation.