NESTA Fitness Nutrition Coach key terms

The energy the body uses at complete rest to maintain vital functions such as breathing, circulation, and cell production, measured under strict conditions. It typically accounts for the largest share of a person's total daily energy expenditure.

A measure of energy expenditure while awake, still, and resting, usually after a shorter fast and less strict preparation than BMR. It is slightly higher than BMR and is commonly used in practical calorie estimates.

The sum of all calories a person burns in a day, combining resting metabolism, the energy cost of digesting food, deliberate exercise, and incidental daily movement. It is the reference point for setting calorie targets.

The energy spent digesting, absorbing, and metabolizing nutrients, roughly a tenth of intake for mixed diets. Protein has the highest cost, fat the lowest, so macronutrient mix slightly shifts daily expenditure.

Energy burned through everyday movement that is not planned exercise, such as walking, fidgeting, standing, and household chores. NEAT varies widely between people and can meaningfully affect energy balance.

The relationship between calories consumed and calories expended. A sustained surplus supports weight gain, a sustained deficit supports weight loss, and approximate equality supports weight maintenance, though body composition shifts can occur within any state.

A state in which energy intake is below energy expenditure, prompting the body to draw on stored energy. The size and duration of the deficit, plus protein intake and training, influence how much comes from fat versus lean tissue.

The goal of retaining muscle and other fat-free tissue during weight loss. Adequate protein, resistance training, and a moderate rather than extreme deficit are the main strategies coaches use to protect it.

The nutrients the body needs in large amounts and uses for energy and structure: carbohydrate, protein, and fat. Alcohol also supplies energy but is not an essential nutrient.

A macronutrient made of amino acids that builds and repairs tissue, supports immune function, and contributes to enzymes and hormones. It supplies four calories per gram and is especially important for muscle retention and recovery.

The nine amino acids the body cannot make in sufficient amounts and must obtain from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Their presence in a meal supports muscle protein synthesis.

A protein source that supplies all nine essential amino acids in adequate amounts, such as meat, fish, eggs, dairy, soy, and quinoa. Combining complementary plant foods across a day can also meet amino acid needs.

A macronutrient that provides four calories per gram and is the body's preferred quick energy source, stored as glycogen in muscle and liver. It ranges from simple sugars to complex starches and fiber.

The storage form of carbohydrate in muscle and liver. Muscle glycogen fuels contractions during training, while liver glycogen helps maintain blood glucose between meals and during exercise.

Nondigestible carbohydrate found in plant foods that supports gut health, satiety, and blood sugar and cholesterol regulation. Common guidance suggests roughly 25 to 38 grams daily for adults, depending on sex and energy needs.

A ranking of how quickly a carbohydrate-containing food raises blood glucose compared with a reference food. It is influenced by fiber, processing, ripeness, and food combinations, and is a tool rather than a rule.

A macronutrient supplying nine calories per gram that supports hormone production, cell membranes, and absorption of fat-soluble vitamins. Unsaturated fats are generally favored, while trans fats should be minimized.

Fats the body cannot synthesize and must get from food, namely linoleic acid (omega-6) and alpha-linolenic acid (omega-3). They support cell membranes, inflammation regulation, and cardiovascular health.

Vitamins and minerals required in small amounts for metabolism, growth, immune function, and bone health. They supply no calories but deficiencies can impair performance and recovery.

The proportion of a nutrient that is absorbed and usable by the body. It depends on the food source, preparation, and interactions, such as vitamin C enhancing non-heme iron absorption.

A mineral essential for oxygen transport in hemoglobin and myoglobin and for energy metabolism. Low intake or poor absorption can lead to fatigue and reduced exercise capacity, particularly in endurance athletes and menstruating clients.

A screening ratio of weight to height used to categorize weight status at the population level. It does not distinguish fat from muscle or show fat distribution, so it should be interpreted alongside other measures.

The proportions of fat mass and fat-free mass in the body. Tracking it helps coaches judge whether weight changes reflect fat loss, muscle gain, or water shifts rather than relying on scale weight alone.

A measure of abdominal fat taken around the narrowest part of the torso. Elevated values indicate higher cardiometabolic risk and add information that BMI alone misses.

An assessment method in which a client reports everything eaten and drunk in the past day. It is quick and low burden but may not represent usual intake, so multiple recalls improve accuracy.

A screening tool that asks how often a client eats listed foods over a set period. It captures habitual patterns well but depends on memory and may miss portion details.

The structured process of gathering diet, health, activity, and lifestyle information to understand a client's needs and set appropriate goals. It includes screening for red flags that require referral to a qualified professional.

Checking for signs that a client's situation exceeds a coach's competence, such as disordered eating, unexplained weight change, pregnancy complications, or chronic disease requiring medical nutrition therapy. Positive findings warrant referral.

Individualized nutrition treatment for a medical condition, delivered by registered dietitians or other licensed clinicians. Fitness nutrition coaches do not provide it and should refer clients who need it.

The boundaries of what a professional is trained and legally permitted to do. For fitness nutrition coaches this generally means general nutrition education and behavior support, not diagnosis, prescribing diets, or treating disease.

A client's voluntary agreement to coaching after understanding its purpose, methods, risks, and limits, including confidentiality and referral practices. Documenting it protects both client autonomy and the coach.

The ethical and often legal duty to protect a client's personal health information and share it only with permission or as required by law. Coaches should clarify how records are stored and who may see them.

A behavior change framework describing stages from precontemplation through contemplation, preparation, action, maintenance, and termination. Matching strategies to a client's stage improves engagement and reduces resistance.

A collaborative conversation style that uses open questions, reflective listening, and affirmation to strengthen a client's own reasons for change. It avoids lecturing and respects client autonomy.

A person's belief in their ability to carry out a specific behavior successfully. It grows through mastery experiences, modeling, encouragement, and reduced stress, and it predicts adherence to nutrition plans.

A goal-setting format requiring goals to be specific, measurable, achievable, relevant, and time-bound. Clear targets make progress visible and support accountability in coaching.

The practice of tracking behaviors such as food intake, exercise, or body measurements to raise awareness and reveal patterns. It is one of the most consistently supported behavior change techniques.

The feeling of fullness that suppresses further eating after a meal. Protein, fiber, and adequate volume from water-rich foods tend to increase it, which can help clients sustain a calorie deficit.

A pre-event strategy of increasing carbohydrate intake for one to several days to maximize muscle glycogen before prolonged endurance exercise. It is most useful for events lasting roughly 90 minutes or more.

Food and fluid consumed in the hours before exercise to top off glycogen, stabilize blood sugar, and support hydration. Timing and composition depend on the session's duration, intensity, and the athlete's tolerance.

Maintaining adequate body water through fluid intake before, during, and after exercise. Even modest dehydration can raise heart rate and impair performance, and needs rise with heat, sweat rate, and session length.

Minerals such as sodium, potassium, and magnesium that carry electrical charges and help regulate fluid balance, nerve signals, and muscle contraction. Losses through sweat increase needs during long or hot exercise.

A syndrome caused by insufficient energy availability that impairs metabolism, bone health, immunity, and performance. Coaches should recognize warning signs and refer clients for medical evaluation.

Unhealthy eating behaviors and thoughts that fall short of a clinical diagnosis but still harm health and performance. Coaches should not treat it and should refer to a qualified clinician.

The degree to which a client follows an agreed nutrition or activity plan over time. It is influenced by goal fit, support, self-efficacy, and plan complexity, and it predicts outcomes more than plan perfection.