Fat, Protien, Carb ratio

The RDA for carbs is 130 g/day to meet average minimum needs for glucose used by the brain, according to Dietary Reference Intakes published by the National Academies of Science (http://www.nap.edu/openbook.php?record_id=10490&page=265).

Yes (well, not directly, glycerol first). I don't see any point in making my liver work that hard day in, day out

I'm having a hard time imaging how you manage as a vegan who is meeting her protein goals and getting "at least 95% [of your fats] from fruits or vegetables, coconut oil, nuts, uncooked olive oil and avocado's" to be eating a low carb diet, unless you're getting 50% of your fats from the coconut oil and olive oil. Other than oils, plant-based fats come with carbs. Plant-based proteins come with carbs, unless you're eating vegan protein powders or other highly processed sources (not criticizing, just wondering how it's possible to be low carb and vegan -- am I wrong in assuming that the reference to uncooked olive oil indicates a preference for raw, whole foods?).

Maybe we're defining "low carb" differently? I tend to think of it as something below 60 grams of carbs a day, although I guess I'd view anything under 120 as "low-ish." What do you mean by it?

As long as you get enough fat, then the ratio doesn't matter. If you don't eat enough carbs, you might suffer in the gym a bit in terms of anaerobic exercise (HIIT, lifting, etc.).

If you're not eating enough carbs for your body to run, then you'll go into ketosis. This is fine, and some people induce it on purpose to lose weight. (Though, the benefits are mostly in guilt-free bacon, satiety, and eating lots of low-carb veggies.)

Well FWIW, the MFP protein targets are ridiculously low, especially for people who are losing weight.

As a vegan, you would have a very tough time increasing your protein take, frankly.

But "too much fat" and "not enough carbs" are not real concerns.

She can supplement rice, pea, and/or hemp protein if she has the money to drop on it.

As far as the gym goes, I'm a recovering smoker (6 deathsticks this month, all more than 14 days ago ^_^) with a dodgy knee so I'm pretty shot when it comes to exercise at the moment. I am making slow progress with weights and cardio though. I would guess that when I stop making progress I need more protein? How can you actually tell?

In general terms, up to a certain point, the more protein you eat the more lean mass you will retain as you lose weight. The generally-accepted minimum protein level for optimal muscle retention for people who are losing weight and exercising is about 1 gram of protein per pound of lean mass per day.