Strength Starts in the Kitchen

When most women start strength training, their first instinct is to go harder in the gym.

More reps. More weight. More sweat.

But there’s something even more foundational to your results: how you fuel your body.

If you’re not eating intentionally — especially when it comes to protein, carbs, and fat — you’re likely stalling your own progress. That’s where macros come in.

What Are Macros?

Macros (short for macronutrients) are the three core nutrients your body needs in large amounts:

• Protein — builds and repairs muscle
• Carbohydrates — provide energy for workouts and daily function
• Fat — supports hormones, brain health, and satiety

Tracking macros means paying attention to what makes up your calories — not just how many you’re eating.

It’s one of the most powerful (and misunderstood) tools in sustainable fitness.

Why Macros Matter for Women Who Lift

Here’s the truth: if you’re working hard in the gym but not seeing results, your nutrition is probably the missing piece.

Macro tracking helps you:

✅ Build lean muscle without gaining fat

✅ Lose fat while preserving muscle

✅ Improve energy, recovery, and performance

✅ Stop guessing and start progressing

Instead of randomly restricting food groups or eating “clean” with no real structure, macro tracking gives you a clear strategy for fueling your body with purpose.

What’s the Breakdown?

Depending on your goal — fat loss or muscle gain — your macro breakdown will shift. But every plan starts by understanding what your body needs today based on your current stats and activity level.

How to Calculate Your Macros

At Sesh Fitness App, we provide a Macro Calculator that customizes your targets based on:

• Height
• Weight
• Age
• Activity level
• Training goal

✨ Did You Know? Our calculator was formulated for women, by women — so your numbers are designed with your physiology in mind.

You’ll receive specific daily targets for protein, carbs, and fat. These aren’t random numbers — they’re tailored to support your training volume, recovery, and body composition goals.

Once you’ve calculated your macros, input them into a food tracking app like MyFitnessPal or MacrosFirst so you can monitor how you’re doing day to day.

Not Sure Where to Start? Start Here:

If this is your first time tracking macros, here’s what to focus on in Week 1:

✅ Set your macro targets using a trusted calculator (like the one inside the Sesh Fitness App)

✅ Download a tracking app and input your custom targets

✅ Focus on protein first — it’s the most essential for muscle growth and satiety

✅ Track your meals 4–5 days out of the week to start building awareness

✅ Keep an eye on fiber — higher protein + low fiber can cause digestive issues. Aim for 20–30g/day.

✅ Drink enough water — aim for 100–120 oz/day

✅ Don’t chase perfection — aim for consistency over time

How to Know If You’re Ready to Adjust Your Macros

Before you even think about adjusting your targets, ask yourself: “Am I being consistent?”

Here’s a quick Macro Report Card to help you assess:

✨ You’ll want to stick with your numbers for 2–3 full weeks (14–21 days) before making changes.

Adjusting for Fat Loss

To support sustainable fat loss:

• Keep your protein the same
• Reduce either carbs, fat, or a small combo of both
• Make small tweaks to avoid crashing your energy or stalling your strength

Example Adjustment:

Adjusting for Muscle Gain

If your goal is to build muscle and strength:

• Increase protein by 10–15g per day
• Optionally increase carbs or fat slightly as well
• Focus on a balanced macro split like 40% protein / 30% carbs / 30% fat

Example Adjustment:

✨ Remember: muscle gain takes time — and fuel.

FAQs + Myths

Do I have to hit my macros exactly? Nope. Think of your macros like a budget. Being within ±5g is plenty close.

Can I lose fat without tracking? Yes, but tracking removes the guesswork and helps you understand what’s actually working.

What if I don’t have time to meal prep? Start with simple proteins and quick carb sources (like rice packets, fruit, or oats). It doesn’t have to be elaborate to be effective.

The Bottom Line

Macro tracking isn’t about obsessing over numbers or hitting perfection every day. It’s about building a better understanding of how your body works — and what it needs to thrive.

When you match smart training with intentional nutrition, everything changes. You’ll feel stronger, more energized, and more in control of your body and your goals.

So start simple. Start with protein. And start today.

Ready to take action? Open the Sesh Fitness App, calculate your macros, and start tracking your meals this week.

Not sure how to adjust on your own? That’s where Sesh+ Coaching comes in. Our coaches will help you interpret your progress and adjust your numbers so you’re never guessing.

You don’t have to get it perfect — you just have to get going.