ISSA Nutritionist cheat sheet

Protein and carbohydrate each yield 4 kcal/g; fat yields 9 kcal/g; alcohol yields 7 kcal/g.

The nine indispensable amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Protein RDA for adults is 0.8 g/kg body weight per day; resistance-training individuals commonly target 1.4-2.0 g/kg/day.

Fiber recommendation: 14 g per 1,000 kcal consumed, or roughly 25 g/day for women and 38 g/day for men.

Fat-soluble vitamins are A, D, E, and K; they require dietary fat for absorption and are stored in liver and adipose tissue.

Water-soluble vitamins are the B-complex group and vitamin C; excess intake is largely excreted in urine.

Essential fatty acids are linoleic acid (omega-6) and alpha-linolenic acid (omega-3); the body cannot synthesize them.

Calcium absorption is enhanced by vitamin D and inhibited by phytates and oxalates; iron absorption from plant sources is enhanced by vitamin C.

Saturated fat should be limited to less than 10% of total calories; trans fat intake should be as low as possible.

Total daily energy expenditure (TDEE) = resting metabolic rate (RMR) + thermic effect of food (TEF) + activity thermogenesis (EAT + NEAT).

RMR typically accounts for 60-75% of TDEE; TEF is about 10% of intake; physical activity contributes the most variable portion.

The Mifflin-St Jeor equation for men: RMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5.

The Mifflin-St Jeor equation for women: RMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161.

A caloric deficit of approximately 500 kcal/day produces roughly 0.45 kg (1 lb) of fat loss per week.

Energy balance is dynamic: adaptive thermogenesis reduces TDEE during prolonged deficits, slowing predicted weight loss.

The thermic effect of food is highest for protein (20-30%), moderate for carbohydrate (5-10%), and lowest for fat (0-3%).

One kilogram of body fat stores approximately 7,700 kcal; one pound stores approximately 3,500 kcal.

For fat loss, set a deficit of 10-25% below TDEE and preserve protein at 1.6-2.4 g/kg/day to retain lean mass.

For muscle gain, a surplus of 10-20% above TDEE (roughly 200-400 kcal/day) limits excess fat accumulation.

Pre-workout meal: 1-4 g/kg carbohydrate and 0.2-0.4 g/kg protein consumed 1-4 hours before training.

Post-workout: 20-40 g protein and 0.8-1.2 g/kg carbohydrate support recovery and glycogen resynthesis.

Daily protein distribution of 0.25-0.4 g/kg per meal across 4-5 meals optimizes muscle protein synthesis.

Weight-loss guideline: 0.5-1.0% of body weight per week; faster loss increases lean-mass and metabolic risk.

The plate method allocates one-half vegetables and fruit, one-quarter lean protein, and one-quarter whole grains.

Carbohydrate loading for endurance events: 8-12 g/kg/day for 24-48 hours before competition.

The transtheoretical model stages are precontemplation, contemplation, preparation, action, maintenance, and termination.

SMART goals are specific, measurable, achievable, relevant, and time-bound.

Implementation intentions follow the format 'If situation X arises, then I will perform behavior Y' and improve follow-through.

Self-monitoring (food logs, weigh-ins, step counts) is associated with improved adherence and outcomes.

The Fogg behavior model states behavior occurs when motivation, ability, and a prompt converge simultaneously.

Habit formation is supported by cue-routine-reward loops and by anchoring a new behavior to an existing routine.

Motivational interviewing uses open-ended questions, affirmations, reflections, and summaries (OARS) to build change talk.

Relapse is a normal stage of behavior change; coaching should normalize lapses and reframe them as learning opportunities.

Body mass index (BMI) = weight in kg ÷ (height in meters)²; categories: underweight <18.5, normal 18.5-24.9, overweight 25-29.9, obese ≥30.

Waist circumference risk thresholds: >102 cm (40 in) for men and >88 cm (35 in) for women indicate elevated cardiometabolic risk.

A 24-hour dietary recall is quick but relies on memory and tends to underreport intake; a food frequency questionnaire captures usual intake over time.

Resting heart rate, blood pressure, and body composition should be measured before program design and reassessed periodically.

Active listening includes paraphrasing, summarizing, and reflecting feeling to confirm understanding.

Open-ended questions begin with what, how, or tell me, and elicit more information than yes/no questions.

Informed consent and scope of practice: refer clients with medical red flags (e.g., unexplained weight loss, chest pain, eating disorder signs) to a qualified clinician.

The PAR-Q+ screens for readiness to increase physical activity and identifies clients who need medical clearance.