The Beginner’s Guide to Macros for Men, Women, and Couples
If you’ve ever tried to lose weight by cutting carbs, skipping meals, or starting over every Monday—this one’s for you.
At Layden Fitness Co., we don’t believe in restrictive diets or one-size-fits-all plans. We coach real people—busy men, women, and couples—who want results that actually fit their lives.
That’s where macros come in.
Macros (short for macronutrients) give you a clear, flexible framework for fueling your body without giving up family dinners, social events, or foods you enjoy.
Let’s break it down in the simplest way possible.
What Are Macros?
Macros are the three main nutrients your body needs for energy, strength, and overall health:
Protein – Builds and maintains muscle, supports recovery, and helps keep you full
Carbohydrates – Your body’s main source of energy
Fats – Supports hormones, brain health, and nutrient absorption
Every food you eat contains some combination of these three.
When you track macros, you’re not cutting foods—you’re learning how to fuel your body intentionally.
Why Macros Work Better Than Diets
Traditional diets focus on restriction. Macro-based nutrition focuses on education and sustainability.
Here’s why macros work so well for our clients:
No food is “off limits”
You can adjust intake based on your goals
You learn portion awareness instead of relying on rules
It supports long-term fat loss, not short-term extremes
This is especially important for adults juggling work, family, stress, and changing bodies.
Macros for Men vs Women: What’s Different?
While the framework is the same, needs vary.
Men typically:
Require higher overall calories
Benefit from higher protein to support muscle
Often struggle with stress, sleep, and consistency
Women often:
Need careful balance for hormones and energy
Benefit from adequate carbs (not cutting them), and protein.
Experience changes due to life stages, stress, or recovery needs
That’s why personalized macro targets matter—and why we don’t use generic plans.
Why Macros Are Powerful for Couples
One of the biggest mistakes couples make is trying to follow the same plan.
Macros allow couples to:
Eat the same meals
Adjust portions individually
Support each other without comparison
Build consistency together
You don’t need separate diets—you need a shared structure that works for both of you.
This is a core part of how we coach couples at Layden Fitness Co.
What Macro Tracking Is Not
Let’s clear this up 👇
It’s not obsessive
It’s not permanent
It’s not about perfection
Macro tracking is a temporary learning tool. Over time, most clients develop confidence and awareness without needing to track forever.
How to Get Started With Macros (Without Overwhelm)
If you’re brand new, here’s what we recommend:
Focus on protein first
Eat consistent meals
Learn portions before stressing numbers
Get guidance instead of guessing
This is exactly what we teach inside our coaching programs.
Ready for Support?
If you want help:
Understanding your macros
Fueling your body without restriction
Creating habits that actually last
We’d love to help.
👉 Apply for coaching with Layden Fitness Co. or start with our Momentum Method to build confidence, structure, and momentum the right way ❤️