Macro Coach Certification Calculating Client Macros 3 — Questions and Answers
Question 1: The Katch-McArdle BMR formula requires which specific body composition measurement?
- Total body weight
- Body fat percentage
- Lean body mass (Correct answer)
- Waist-to-hip ratio
Correct answer: Lean body mass
Katch-McArdle uses lean body mass (LBM) rather than total weight, making it more accurate for muscular or leaner individuals.
Question 2: A client is 180 lbs with 20% body fat. What is her lean body mass?
- 120 lbs
- 140 lbs
- 144 lbs (Correct answer)
- 160 lbs
Correct answer: 144 lbs
LBM = total weight × (1 − body fat %) = 180 × 0.80 = 144 lbs.
Question 3: A male client's goal is muscle gain. His coach sets protein at 1 g per pound of body weight. He weighs 200 lbs. How many daily calories come from protein alone?
- 400 kcal
- 600 kcal
- 800 kcal (Correct answer)
- 1,000 kcal
Correct answer: 800 kcal
200 g protein × 4 kcal/g = 800 kcal from protein.
Question 4: Which scenario warrants INCREASING a client's fat allocation above the standard minimum floor?
- Client is training for a marathon
- Client follows a ketogenic dietary preference (Correct answer)
- Client is in a steep caloric deficit
- Client wants rapid weight loss
Correct answer: Client follows a ketogenic dietary preference
Clients following a ketogenic approach rely on fat as their primary fuel source, requiring fat to be set significantly higher than the standard minimum.
Question 5: When a client's calorie goal is established first and protein is set second, what is the final step in the macro-setting sequence?
- Set fiber intake
- Divide remaining calories between fat and carbs (Correct answer)
- Reassess TDEE
- Calculate micronutrient needs
Correct answer: Divide remaining calories between fat and carbs
After calories and protein are defined, the remaining calories are split between fat and carbohydrates based on client preference and goals.
Question 6: A client loses 8 lbs over 8 weeks. What should a macro coach do to their calorie and macro targets at this point?
- Keep targets the same until a plateau occurs
- Recalculate TDEE based on new body weight and adjust targets (Correct answer)
- Increase protein and reduce carbs only
- Add 500 kcal to prevent further loss
Correct answer: Recalculate TDEE based on new body weight and adjust targets
As body weight changes, TDEE decreases and macro targets must be recalculated to ensure continued progress.
Question 7: What does the acronym NEAT stand for in the context of TDEE calculation?
- Nutritional Energy Adjustment Total
- Non-Exercise Activity Thermogenesis (Correct answer)
- Net Energy After Training
- Nutrient Exchange and Absorption Total
Correct answer: Non-Exercise Activity Thermogenesis
NEAT (Non-Exercise Activity Thermogenesis) refers to calories burned through daily movement that is not structured exercise, like walking, fidgeting, and household tasks.
Macro Coach Certification Calculating Client Macros 3
The Katch-McArdle BMR formula requires which specific body composition measurement?