Calories, fats or carbs?

Maye try fiber filled fruits instead of a PB Sandwhich? Apples, watermelon (finally in season!) Honeydew or cantaloup. Check out my DIary, 4 cups of watermelon isnt even 200 cals!

lower the carbs, and when you do eat carbs eat complex carbs, keep the healthy fats in moderation, and up the lean protein ( chicken, fish, lean ground turkey, eggs) stick to those guidelines and you will lose!

So .. what's the best percentage for an adult to have ( carb/protein/fat )

I did some changes yesterday but I still confuced !

Looking at your diary, I'm a little confused. First, it's showing that you're over on cals, not under? Did you eat something else?

Second, I'm wondering why you chose the macro (protein/fat/carbs) ratios you have. That is entirely too much protein, not nearly enough fat and a bit low on carbs. That much protein is very hard on the kidneys, and really serves no purpose, especially for the average person. I would suggest a more moderate approach to macros. So, if you adjust your macro ratios to a reasonable level, you won't have an issue with being over on fat or carbs.

Might check out this post to find a better balance.
http://www.myfitnesspal.com/topics/show/233474-the-latest-diet

Whats wrong with the protein level? Current standards if you are trying to build muscle are .7-1.0 grams of protein per lb you weigh. SO if OP is 195 lbs and trying to build muscle then 195 grams of protein is on the higher end but still accurate

So .. what's the best percentage for an adult to have ( carb/protein/fat )

I did some changes yesterday but I still confuced !

A good range is listed in the thread I linked above. Typically 15-35% protein, 40-60% carbs, 15-30% fats. Many people go with 30/40/30. I like 25/50/25. Within those ranges, it's pretty much individual preference and what your goals are.

Looking at your diary, I'm a little confused. First, it's showing that you're over on cals, not under? Did you eat something else?

Second, I'm wondering why you chose the macro (protein/fat/carbs) ratios you have. That is entirely too much protein, not nearly enough fat and a bit low on carbs. That much protein is very hard on the kidneys, and really serves no purpose, especially for the average person. I would suggest a more moderate approach to macros. So, if you adjust your macro ratios to a reasonable level, you won't have an issue with being over on fat or carbs.

Might check out this post to find a better balance.
http://www.myfitnesspal.com/topics/show/233474-the-latest-diet

Whats wrong with the protein level? Current standards if you are trying to build muscle are .7-1.0 grams of protein per lb you weigh. SO if OP is 195 lbs and trying to build muscle then 195 grams of protein is on the higher end but still accurate

It is EXTREMELY difficult to build muscle in a caloric deficit (especially a large deficit, like 1000 cals per day). For the majority of people here, not gonna happen, certainly not in any amount that is significant. Good protein levels are important in maintaining muscle, but 1 g/lb is way overboard for most people.

Guess it depends on whose standards you're talking about. Bodybuilder websites will promote that level, for bodybuilders. The average person, even one who is working out regularly, does not need the same level. It just makes the kidneys work harder if it is not being used by the body immediately.

Some good info on protein:

http://bankshealth.wordpress.com/2011/04/25/a-primer-on-protein/