Setting my Percentages - Losing 3% body fat and gaining lean

Based on your goals you need to keep it low fat, moderate carb, and moderate protein. Are you trying to build muscle mass too, or just cut the fat covering your abs? If you are trying to build size in your muscles, you can do it with both carbs and protein, depending on your training style. If you are more into a body building type of workout, you want more carbs to be able to store more glycogen to get more size in the muscles faster. If you are more into strength when you lift weights, you need more protein to focus on the actual strength building of the muscle fibers.

As for the recommendations for protein, they are done in grams per Kilogram of body weight, not pounds. Anyone who is saying grams per pound is not quoting the actual recommendations and their conversions may or may not be correct. And there's no telling where they get their recommendations. So, what I'm telling you is based on the Institute of Medicine Nutrition Board recommendations as taught in my nutrition minor. (Basically, the nutrition minor at my school is the training for a Registered Dietitian without the internship.)

The average person doing the average workout--0.8 grams of protein per kilogram of total body weight
An Endurance athlete or heavy exerciser doing a lot of cardio and normal amounts of weight training--1 to 1.5 grams of protein per kilogram of total body weight.
A Strength athlete or heavy exerciser doing a lot of resistance training and normal amounts of cardio--1.5 to 2 grams of protein per kilogram of total body weight.
The % range for protein is 10-35% of your total calorie intake.
The % range for fat is 20-35% of your total calorie intake.
The % range for carbohydrate is 45-65% of your total calorie intake.

In our program for conversions we use the following conversions:

1 kg = 2.2046 pounds
1 stone = 14 pounds = 6.35 kg

So, 11 stones would be 69.85 kg. At the standard recommendation of 0.8 grams of protein, that would be 55.88 grams of protein per day. As a trainer, I would recommend you do more cardio to help with the fat burning you are trying to achieve, though, so I'd recommend the endurance protein recommendation of 1 to 1.5 grams per kilogram. That would be 69.85 to 104.78 grams of protein per day.

Now to estimate your percentages, you would take the grams of protein and multiply by 4 to get calories from protein and divide by total calories consumed to get protein percentage. After that you estimate the carb and fat percentages based on what is left to consume to meet your calorie needs. I know that is confusing so I'll do an example for you. Sorry, I don't remember if you said how many calories you are eating so I will be using an estimate from my own formula for the calories in the following example.

Calorie needs estimate: 69.85 kg x .1 = 6.985; 69.85 - 6.985 = 62.865 kg lean tissue; 62.865 kg x 24 = 1508.76 BMR; 1508.76 x 1.5 moderate activity factor = 2263.14 total calories expended per day not counting exercise (more would need to be added to this when you exercise, but MFP will do that for you so I'm just estimating the non-exercise values); 2263.14 x 0.8 = 1810.512 Minimum calories per day to lose fat while maintaining muscle.

Low end of endurance range for protein:
69.85 grams x 4 = 279.4 calories from protein
279.4 / 1810.5 = 15.4 % calories from protein
100% - 15.4% = 84.6 % total calories left after protein
25% from fat--1810.5 x 0.25 = 452.625 calories from fat / 9 calories per gram = 50.29 grams of fat per day
84.6% - 25% = 59.6% left for carbs
1810.5 x 0.596 = 1079.058 calories from carbs / 4 calories per gram = 269.76 grams of carbohydrate per day

High end of endurance range for protein:
104.78 grams x 4 = 419.12 calories from protein
419.12 / 1810.5 = 23.15% calories from protein
100% - 23.15% = 76.85% total calories left after protein
20% from fat--1810.5 x 0.2 = 362 calories from fat / 9 calories per gram = 40.23 grams of fat per day
76.85% - 20% = 56.85% left for carbs
1810.5 x 0.5685 = 1029.269 calories from carbs / 4 calories per gram = 257.32 grams of carbohydrate per day

I have changed my goal to custom 50% protein 30% carbs and 20% fat on 1700 calories.
I am 174 cm and 71kg and around 14% BF (Measured on home scale).
From everything I read just eat your slow not veggie carbs around your workout and in the morning everything else is veggies and meat. I will try this for 2 weeks and adjust if needed.