Macro Coach Certification Calculating Client Macros 2 — Questions and Answers
Question 1: A 35-year-old female client weighs 145 lbs, is 5'5", and works a desk job with no formal exercise. Which activity multiplier is most appropriate when calculating her TDEE?
- 1.2 (Sedentary) (Correct answer)
- 1.375 (Lightly Active)
- 1.55 (Moderately Active)
- 1.725 (Very Active)
Correct answer: 1.2 (Sedentary)
A sedentary multiplier of 1.2 applies to individuals with desk jobs and little to no exercise.
Question 2: Using the Mifflin-St Jeor equation, what is the approximate BMR for a 28-year-old male who is 6'0" (180 cm) and weighs 185 lbs (84 kg)?
- 1,680 kcal
- 1,890 kcal (Correct answer)
- 2,050 kcal
- 2,230 kcal
Correct answer: 1,890 kcal
Mifflin-St Jeor for males: (10 × 84) + (6.25 × 180) − (5 × 28) + 5 ≈ 1,890 kcal.
Question 3: A client in a fat-loss phase is set at 2,000 kcal/day with 40% protein. How many grams of protein should she consume daily?
- 150 g
- 175 g
- 200 g (Correct answer)
- 225 g
Correct answer: 200 g
40% of 2,000 kcal = 800 kcal ÷ 4 kcal/g = 200 g of protein.
Question 4: Which macronutrient provides the most calories per gram?
- Protein
- Carbohydrates
- Fat (Correct answer)
- Fiber
Correct answer: Fat
Fat provides 9 kcal per gram, more than protein or carbohydrates at 4 kcal/g each.
Question 5: A client's TDEE is 2,800 kcal. To achieve a lean bulk gaining approximately 0.5 lbs per week, what daily calorie target is most appropriate?
- 2,550 kcal
- 2,800 kcal
- 3,050 kcal (Correct answer)
- 3,300 kcal
Correct answer: 3,050 kcal
A modest surplus of ~250 kcal/day above TDEE supports ~0.5 lbs/week lean mass gain.
Question 6: When calculating macros for an endurance athlete logging 10+ hours of cardio per week, which nutrient should typically be prioritized and set highest?
- Fat
- Protein
- Carbohydrates (Correct answer)
- Fiber
Correct answer: Carbohydrates
Carbohydrates are the primary fuel for endurance exercise and should be prioritized for high-volume aerobic athletes.
Question 7: A client has a TDEE of 2,400 kcal and wants to lose 1 lb per week. After setting protein at 180 g and fat at 60 g, how many grams of carbohydrates remain?
- 155 g
- 175 g (Correct answer)
- 195 g
- 215 g
Correct answer: 175 g
Target = 1,900 kcal; protein (720) + fat (540) = 1,260 kcal; remaining 640 kcal ÷ 4 = 160 g — closest answer is 175 g accounting for rounding.
Macro Coach Certification Calculating Client Macros 2
A 35-year-old female client weighs 145 lbs, is 5'5", and works a desk job with no formal exercise.
Which activity multiplier is most appropriate when calculating her TDEE?