Macro Coach Certification Calculating Client Macros 2

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?

Accepted Answer

1.2 (Sedentary)

Answer

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)?

Accepted Answer

1,890 kcal

Answer

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?

Accepted Answer

200 g

Answer

40% of 2,000 kcal = 800 kcal ÷ 4 kcal/g = 200 g of protein.

Question 4

Which macronutrient provides the most calories per gram?

Accepted Answer

Fat

Answer

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?

Accepted Answer

3,050 kcal

Answer

A modest surplus of ~250 kcal/day above TDEE supports ~0.5 lbs/week lean mass gain.

Macro Coach Certification Practice Test

Macro Coach Certification Practice Test

Macro Coach Certification Calculating Client Macros 2