Healthy % of protein, carbs & fats??

I aim for 1/3 of each. It assures that I hit my protein and fat with od'ing on carbs.

at least 10% fat, 15% protein.

According to studies anything in between can be healthy...

I also recommend the 40/30/30 for carbs/fat/protein

You can also do it by body weight. Not sure how much you weigh, or what your % bf currently is. So I'm just going to take 200 lb and 30% bf as an example (sorry if that is way off!).

With those numbers, lean body mass (LBM) is 70% of 200 or 140 lb.

Protein is important when on a calorie deficit, as it helps you maintain the LBM (i.e. muscle) you currently have. It is also filling. Exactly how much to eat is a matter of some debate, but if you are active in anyway, then somewhere around 0.8 to 1 g/lb lbm is probably good. 0.8 * 140 = 112 g. Protein has 4 cals per gram, so that would be 448 calories from protein.

Fat is required for hormone function, absorption of some vitamins etc. Eat around 0.4 g/lb LBM. 0.4 * 140 = 56 g, at 7 cal/g = 392 cals from fat.

Don't worry about going over on protein or fat - take these as minimums!

Carbs will make up the rest. So take your daily allowance, say 1600, and subtract 448 and 392 to get 760 cals from carbs per day.

Using these numbers, you'd set your goals to be 28% Protein; 24% Fat and 48% Carbs. Pretty close to the ratios recommended by others!