How to Set Realistic Weight Loss Goals With AI Quiz

Answers and explanations appear as you take the quiz.

1. Two online AI calculators give maintenance estimates about 300 calories apart for the same person. According to the guide, what best explains this?
   • One of the calculators must be broken
   • Both the BMR prediction equation and the chosen activity factor add uncertainty
   • Maintenance calories change by 300 each day
   • Only one calculator used the person's height
2. What is the main flaw the guide identifies in the rule that 3,500 calories equals one pound of fat lost?
   • It overestimates long-term loss because the body burns less as it shrinks and adapts
   • It underestimates loss because fat contains more energy
   • It only applies to people over 60
   • It ignores protein entirely, so it overestimates muscle loss
3. Which tool does the guide name as a dynamic model that shows weight loss slowing over time?
   • The Mifflin-St Jeor equation
   • The body mass index chart
   • The NIH Body Weight Planner
   • A 7-day rolling average
4. Someone loses 2 kg in the first week of a new plan and expects the same every week. What does the guide say about that first drop?
   • It is entirely fat, so the pace should continue
   • It proves the calorie target is too low and must be raised immediately
   • It means the scale is miscalibrated
   • It is partly water, glycogen and salt shifts, not all fat
5. Which health-oriented goal does the guide suggest is more useful than a number chosen for appearance?
   • Losing 5 to 10 percent of body weight, which can improve blood pressure, blood sugar and cholesterol
   • Reaching the lowest weight shown on a BMI chart
   • Losing 20 percent of body weight within two months
   • Matching a celebrity's reported weight
6. Based on the guide, which person should involve a doctor before starting an AI-generated weight loss plan?
   • A healthy adult who wants to walk more
   • Someone who takes insulin for type 2 diabetes
   • A person who wants help logging breakfasts
   • Someone who prefers weekly rather than daily weigh-ins
7. A person logs intake carefully for three weeks at about 2,300 calories a day, and their 7-day average weight stays flat. What does the guide's empirical calibration method conclude?
   • The BMR formula must be used instead, since logs are unreliable
   • They should immediately cut to 1,200 calories
   • 2,300 calories is close to their real maintenance intake
   • Their metabolism has stopped working
8. After calibrating, how does the guide suggest adjusting the calorie target?
   • Halve the calorie target at once
   • Change it daily based on each morning's weigh-in
   • Never adjust it after the first calculation
   • Change it in modest steps of about 100 to 200 calories, then wait about two weeks