Nutrition and Weight Management
What this domain tests
Nutrition and Weight Management tests energy balance, macronutrient roles, hydration, weight-change math, and the trainer's scope. You must educate generally and refer nutrition therapy to a registered dietitian.
Core rules and concepts
- Energy: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g. A deficit of about 500 kcal/day approximates 0.5 kg (1 lb) fat loss per week, but real change is not linear.
- Protein: RDA 0.8 g/kg/day; active adults commonly 1.2–2.0 g/kg/day. Carbohydrate: roughly 3–5 g/kg/day for general training, higher for endurance. Fat: 20–35% of energy. Fiber: about 25–38 g/day.
- Hydration: about 2–3 L/day baseline, more with sweat, heat, and long sessions; ~2% body-mass dehydration can impair performance. Electrolytes matter for prolonged sweating.
- Weight management: modest deficit, resistance training, adequate protein, sleep, and adherence. Very-low-calorie diets need medical supervision.
- Scope: trainers may teach food labels, portion awareness, and general guidelines; they do not prescribe therapeutic diets or diagnose eating disorders.
Worked example
A 70 kg client with a maintenance intake of 2,400 kcal wants to lose about 0.5 kg/week. Set a 500 kcal/day deficit: 1,900 kcal/day. Protein at 1.6 g/kg = 112 g = 448 kcal. Fat at 25% = 475 kcal = about 53 g. Carbohydrate fills the remainder: 1,900 − 448 − 475 = 977 kcal, or about 244 g. Reassess after 2–3 weeks because adherence and water shifts matter more than the calculator.
Traps that cost marks
Do not promise spot reduction or 'toning'; do not call the fat-burning zone the only effective intensity; do not recommend extreme deficits; do not ignore protein and resistance training during weight loss; and do not present supplements as required.