1. What is Andy's Lean Mass Formula?

Andy's Lean Mass Formula calculates optimal macronutrient intake based on your lean body mass, activity level, and fitness goals. It provides personalized protein, carbohydrate, and fat recommendations for optimal body composition.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• Protein = 2.2g per kg of lean mass (constant)
• Carbs = 1.5-3.5g per kg of lean mass (based on activity level ± goal adjustment)
• Fat = 1.0-1.3g per kg of lean mass (based on activity level ± goal adjustment)

Explanation: The formula scales nutrient intake according to your actual muscle mass rather than total weight, with adjustments for how active you are and whether you're trying to lose fat or gain muscle.

3. Importance of Macro Calculation

Details: Proper macronutrient ratios are crucial for achieving fitness goals while maintaining muscle mass. This approach prevents the common mistakes of overeating protein or severely restricting carbs/fats.

4. Using the Calculator

Tips: For best results, measure your body fat percentage accurately (DEXA scan or calipers by a professional). Select your true activity level and be honest about your goals.

5. Frequently Asked Questions (FAQ)

Q1: Why use lean mass instead of total weight?
A: Lean mass better reflects your metabolic needs since fat tissue requires fewer nutrients than muscle.

Q2: How often should I recalculate my macros?
A: Reassess every 4-8 weeks or whenever your weight changes by ±5kg or body fat by ±3%.

Q3: What if I don't know my body fat percentage?
A: Estimate conservatively (men 18-24%, women 25-30%) or get measured for better accuracy.

Q4: Can I adjust these recommendations?
A: Yes, ±10-20% based on personal preference and how your body responds.

Q5: What about micronutrients and meal timing?
A: This calculator focuses on macros. Ensure adequate vitamins/minerals through varied whole foods and consider nutrient timing for performance.