NASM-WLS cheat sheet

Energy balance rule: weight change is driven by the gap between energy intake and total daily energy expenditure (TDEE); a sustained deficit of roughly 500 kcal/day approximates 0.45 kg (1 lb) of fat loss per week.

1 lb of adipose tissue stores approximately 3,500 kcal; this figure is a planning heuristic, not a linear law, because expenditure falls as body mass drops.

TDEE components: resting metabolic rate (~60-70%), thermic effect of food (~10%), and activity thermogenesis (exercise plus non-exercise activity) making up the remainder.

Resting metabolic rate can be estimated with the Mifflin-St Jeor equation: men = (10 x kg) + (6.25 x cm) - (5 x age) + 5; women = same minus 161.

Adaptive thermogenesis: during prolonged deficits, reduced NEAT, lower thermic effect, and hormonal shifts lower TDEE below predictions, so plateaus are expected rather than evidence of noncompliance.

Body composition screening: BMI classifies weight status but not fat distribution; waist circumference (risk elevated above ~102 cm men, ~88 cm women) adds central-adiposity information.

Behavioral readiness screening includes stage-of-change classification (precontemplation through maintenance) and identification of medical red flags (uncontrolled hypertension, eating disorders, pregnancy) that warrant referral.

Baseline data to collect before programming: current and goal weight, body composition or circumference measures, dietary intake pattern, activity history, sleep, stress, and prior weight-loss attempts with outcomes.

Deficit sizing rule: use a moderate deficit of roughly 10-20% below estimated TDEE to preserve lean mass and adherence; larger deficits raise muscle loss and dropout risk.

Protein target during deficit: approximately 1.6-2.2 g per kg body weight (or ~1.2-1.6 g per kg of goal weight in higher-body-fat clients) to protect lean tissue and support satiety.

Resistance training 2-3 times per week across major muscle groups is the primary lever for lean-mass retention; cardio is added for energy expenditure and cardiovascular health, not as the sole strategy.

Rate-of-loss guide: 0.5-1% of body weight per week is a common sustainable target; faster loss increases risk of lean-mass loss and metabolic adaptation.

NEAT is the most variable expenditure component; step-count targets and reduced sedentary time often produce more weekly energy expenditure than added structured cardio.

Behavior-change tools with evidence support: self-monitoring (food and weight logs), goal setting, stimulus control, problem solving, and relapse-prevention planning.

Coaching decision rule: when a client reports a plateau, verify adherence and measurement accuracy (logging, portion estimation, weekend intake) before further reducing calories or adding training volume.

Maintenance planning begins before the goal is reached: gradually raise intake toward estimated maintenance TDEE and keep self-monitoring and resistance training habits intact.