calculating the needed nutrients

idiocracy

how do i calculate how much fat/sugar/protein/salt/cholesterol etc i need in a day?

AmyRhubarb

The only ones I changed the settings on were my macros - carbs/fat/protein. I have them set to 40/30/30 according to the info in this topic: http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

I also calculated my daily calories there, and this method, calories and macros, has been working great for me for getting rid of the fat.