Mine are 75% fat, 20% protein, 5% carbs.

I follow keto. Part of my goals are to maintain ketosis. It's similar to Atkins induction maintained for a long period. For Keto, Net Carbs should remain in the 20 g range (I tend to be around 20-30 g). Protein needs to be moderate -- excess protein can convert to glucose. And the remainder comes from fat. Base keto is usually 65-30-5 (I've also seen 60-35-5). For me, I've seen better success with the higher fat %. Plus, it tastes really good and the higher fat % satiates, and results in fewer cravings.

If I'm doing strength training I'll up my protein a bit to ensure I'm feeding my muscles.

Note that at a target of 1200 calories, your macros would break down as follows:
120 g protein (40%)
40 g fat (30%)
90 g carbs (30%)

For the same calories, I'd be targeting (note - my calories are actually 1500 per day)
60 g protein (20%)
100 g fat (75%)
15 g carbs (5%)


For 1500 Calories, this would have the following targets:
Note that at a target of 1200 calories, your macros would break down as follows:
150 g protein (40%)
5 g fat (30%)
112.5 g carbs (30%)

For the same 1500 calories, I'd be targeting:
75 g protein (20%)
125 g fat (75%)
18.75 g carbs (5%)


I know there are many variations of low carb. I'm a strong advocate though for high fat, low carb, moderate protein. This results in better satiation. Lower protein and lower carbs won't trigger an insulin response. Insulin in turn is involved with fat storage. So my experience is that low carb is EASY when you have the adjusted macros along the lines of keto. That said, many others do higher carbs and protein and also have success with that.

I'm still trying to find a good goal balance where I can lose but still feel good. I exercise quite a bit with some weight lifting, and I didn't feel good when trying to stay at less than 50g carbs a day- dizzy, fatigued, nauseous... so I've been trying to stay closer to 100g carbs a day - I feel good again but maintaining not losing - but my calories have been pretty high - around 2000-2300. So I'm going to try closer to 1800 for cals (not subtracting exercise cals), and 20% carbs, 25% protein and 55% fat and see how it goes.

Grats on your loss!

I just checked on my phone app and here's the breakdown for my past few weeks. Note that much of my carbohydrates are from higher fiber foods. I eat low calorie and exercise an hour daily. I always try to eat above 1200. My daily goal is 1,330, but since I get calories from exercise I sometimes go a little above that. My net carbs are usually in the range of 15 to 40 per day (I don't know the average but I'm guessing it would be around 30).

Week of April 15th
Carbohydrates 13%
Fat 60%
Protein 27%

Week of April 8th
Carbohydrates 14%
Fat 63%
Protein 22%

Week of April 1st
Carbohydrates 14%
Fat 62%
Protein 23%

Week of March 25th
Carbohydrates 16%
Fat 63%
Protein 21%

Week of March 18th
Carbohydrates 16%
Fat 65%
Protein 19%

I'm always learning and adjusting.

MFP Current daily goals (but this changes a bit after I input exercise, though I do not eat back all my calories)
Note that I set it up to be 15% Carbohydrates, 25% Protein, 60% fat and my settings are to lose 2 pounds per week (though I don't lose quite that much I do average around a 5.4 pound loss per month since December which may bump up a bit after this month since I think I've already lost more than that this month).

Calories 1,330 (sometimes above, sometimes below, always try to have at least 1200 and a deficit after exercise)
Carbs 50 (I go by net carbs and I prefer to keep low)
Fiber 15 (I don't care if I go over on this)
Sugar 27 (I try to stay way below this, for the past several days the range was 5-14)
Fat 89 (I go above this sometimes, but with exercise I'm usually not in the red)
Protein 83 (I try to not make this too high, will act as carbs to a degree if too much)

I have my goals set at 45% fat/30% protein/25% carbs. I did have the carbs lower to do keto, but it didn't work for me, so to me, this is more balanced. With it this way I'm usually under my carbs/sugar and have no troubles meeting my protein/fat... especially fat.