Macro Coach Certification Calculating Client Macronutrients 2

Question 1

A 70 kg female client has a TDEE of 2,200 kcal. She wants to lose fat and her coach sets protein at 2.0 g/kg, fat at 0.9 g/kg, and fills the remainder with carbohydrates. How many grams of carbohydrates should she consume daily?

Accepted Answer

About 165 g

Answer

Protein = 140 g (560 kcal), Fat = 63 g (567 kcal), Total = 1,127 kcal. Remaining = 2,200 – 1,127 = 1,073 kcal ÷ 4 = ~268 g. Wait — re-check: 2.0 × 70 = 140 g protein (560 kcal); 0.9 × 70 = 63 g fat (567 kcal); used = 1,127 kcal; carbs = (2,200 – 1,127) / 4 ≈ 268 g. Correct answer is ~268 g.

Question 2

Which formula is most commonly used by macro coaches to calculate Basal Metabolic Rate (BMR) for average adult clients?

Accepted Answer

Harris-Benedict (revised Mifflin-St Jeor)

Answer

The Mifflin-St Jeor equation (a revision of Harris-Benedict) is the most widely validated and recommended formula for estimating BMR in the general population.

Question 3

A client reports eating 2,500 kcal/day and weighs 80 kg. After 2 weeks tracking shows no weight change. What does this tell the coach?

Accepted Answer

2,500 kcal/day is approximately this client's TDEE at maintenance

Answer

If weight is stable after 2+ weeks of consistent tracking, the caloric intake equals caloric expenditure — this is the client's estimated TDEE.

Question 4

For a 90 kg male client who is moderately active and wants to maintain weight, which activity multiplier would be applied to his BMR to estimate TDEE?

Accepted Answer

1.55 (moderately active)

Answer

A moderately active individual (exercises 3–5 days/week) uses the 1.55 activity multiplier applied to BMR to calculate TDEE.

Question 5

Dietary fat provides how many calories per gram, and what is the minimum daily fat intake recommended to support hormone production?

Accepted Answer

9 kcal/g; minimum 0.3 g/kg body weight

Answer

Fat provides 9 kcal per gram. A minimum of ~0.3 g/kg/day is needed for adequate steroid hormone production, fat-soluble vitamin absorption, and cellular membrane integrity.

Macro Coach Certification Practice Test

Macro Coach Certification Practice Test

Macro Coach Certification Calculating Client Macronutrients 2