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Head of Fitness, FitCommit
Toronto, Canada
Andrew Menechian is Head of Fitness at FitCommit and the architect of the macro calculation framework used across all FitCommit tools and content. His framework is built on the Katch-McArdle BMR formula, which accounts for lean body mass rather than total body weight, producing more accurate calorie targets than the standard Harris-Benedict approach.
Andrew developed FitCommit's specific macro parameters: a 20% calorie deficit for cutting, a 10% surplus for lean bulking, protein set at 2.6g per kg of lean mass during a cut and 2.3g per kg for bulking and maintenance. He also established the fat safety floors (male: 0.7-0.9g/kg body weight, female: 0.9-1.1g/kg) that protect hormonal function during aggressive deficits.
As FitCommit's Head of Fitness, Andrew reviews all macro and calorie content on the platform and serves as the sign-off authority for fitness methodology. He is also one of FitCommit's beta trainers, working directly with users to validate that the calculated targets produce real-world results.
BMR Formula
Katch-McArdle: 370 + (21.6 x lean mass in kg). Lean mass estimated at 18% body fat for men, 25% for women.
Cutting Deficit
20% below TDEE. Protein 2.6g per kg lean mass. Fat 35% of calories (minimum 0.9g/kg body weight for men, 1.1g/kg for women).
Bulking Surplus
10% above TDEE. Protein 2.3g per kg lean mass. Fat 30% of calories. Designed for lean gains with minimal fat accumulation.
Maintenance
Calories match TDEE. Same protein and fat targets as bulking (2.3g/kg lean mass, 30% fat). Carbs fill remaining calories.
Safety Floors
Minimum 50g carbs for brain function. Minimum fat floors activate when fat percentage targets would drop below healthy hormone thresholds.
Macro Calculator: Protein, Carbs and Fat by Weight and Goal
420 pages covering cutting, bulking, and maintenance macros for men and women from 130 to 260 lbs.
Cutting Guide
Deficit strategy, protein targets, and muscle preservation for a successful cut.
Bulking Guide
Surplus targets, lean bulk vs dirty bulk, and protein timing for muscle gain.
Calories Per Day by Sex, Age and Activity Level
Calorie targets based on TDEE, covering every activity level and common age groups.