1. John is a 35-year-old male who wants to lose 10 kg of

body fat in 12 weeks. He has a sedentary lifestyle and his

current weight is 90 kg. His nutritionist has calculated his

daily calorie intake to be 1800 kcal, with 40% from protein,

30% from carbohydrates and 30% from fat. What is the

best way for John to monitor his progress and adjust his

goal if needed?

a) Weigh himself every day and use a body fat caliper once

a week.

b) Weigh himself once a week and use a body fat caliper

every day.

c) Weigh himself once a week and use a body fat caliper

once a week.*

d) Weigh himself every day and use a body fat caliper

every day.

Rationale: The best way to monitor progress and adjust

goals is to use both weight and body fat measurements, but

not too frequently. Weighing oneself every day can lead to

fluctuations due to water retention, hormonal changes, etc.

Using a body fat caliper every day can also be inaccurate

due to human error or skin elasticity. Therefore, weighing

oneself once a week and using a body fat caliper once a

week can provide a more reliable and consistent feedback.

2. Mary is a 25-year-old female who wants to gain 5 kg of

lean muscle mass in 16 weeks. She has an active lifestyle

and her current weight is 55 kg. Her nutritionist has

calculated her daily calorie intake to be 2200 kcal, with

30% from protein, 50% from carbohydrates and 20% from