Macro Coach Certification Calculating and Adjusting Macros 2 — Questions and Answers
Question 1: To calculate Total Daily Energy Expenditure (TDEE), you need:
- Only body weight
- BMR multiplied by activity factor (Correct answer)
- Height and age only
- Protein intake
Correct answer: BMR multiplied by activity factor
TDEE = BMR × activity multiplier accounts for total daily energy needs.
TDEE combines Basal Metabolic Rate with an activity multiplier (1.2-1.9) based on exercise frequency and intensity. Common formulas for BMR include Mifflin-St Jeor and Harris-Benedict equations.
Question 2: 1 gram of protein provides how many calories?
- 2 calories
- 4 calories (Correct answer)
- 7 calories
- 9 calories
Correct answer: 4 calories
Protein provides 4 calories per gram.
Protein provides 4 kcal/gram, carbohydrates provide 4 kcal/gram, fat provides 9 kcal/gram, and alcohol provides 7 kcal/gram. These values are used to convert macro grams to total calories.
Question 3: A 180lb male wanting to build muscle should consume approximately how much protein daily?
- 50g
- 90g
- 145-180g (Correct answer)
- 300g
Correct answer: 145-180g
Research supports 0.8-1.0g per pound of bodyweight for muscle building.
Research suggests 0.7-1.0g of protein per pound of bodyweight (1.6-2.2g/kg) for maximizing muscle protein synthesis during a building phase. For a 180lb male, that's approximately 145-180g daily.
Question 4: When setting up macros for fat loss, a caloric deficit of what percentage is generally recommended?
- 5-10%
- 15-25% (Correct answer)
- 40-50%
- 60-70%
Correct answer: 15-25%
A moderate 15-25% deficit promotes fat loss while preserving muscle mass.
A 15-25% caloric deficit below TDEE (approximately 300-600 calories) balances fat loss with muscle preservation. Larger deficits increase muscle loss risk, metabolic adaptation, and adherence issues.
Question 5: The Mifflin-St Jeor equation is used to estimate:
- Protein needs
- Basal Metabolic Rate (Correct answer)
- Body fat percentage
- VO2 max
Correct answer: Basal Metabolic Rate
Mifflin-St Jeor is considered the most accurate BMR estimation formula.
The Mifflin-St Jeor equation estimates BMR based on weight, height, age, and sex. For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. It's considered more accurate than Harris-Benedict for modern populations.
Question 6: In macro ratios, a typical starting point for fat intake is:
- 5-10% of calories
- 15-20% of calories
- 25-35% of calories (Correct answer)
- 50-60% of calories
Correct answer: 25-35% of calories
Fat should comprise 25-35% of total calories for hormonal health and satiety.
Dietary fat at 25-35% of total calories supports hormone production (testosterone, estrogen), fat-soluble vitamin absorption, cell membrane integrity, and satiety. Going below 20% can impair hormonal function.
Macro Coach Certification Calculating and Adjusting Macros 2
To calculate Total Daily Energy Expenditure (TDEE), you need: