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M and Q calculations are simple division. If you can't do that in your head, you shouldn't be playing.

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Hi,
I haven´t read Harringtons book, so what is "M&Q". Could someone please fill me in??

//M

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M is the total size of the prebet pot (SB + BB + Ante) divided by your stack size. This gives you a relative position to the rest of the people at your table as well as a realistic count of the number of hands you have before the blinds cripple you. Its basically a measure of tournament health.