Helllllp!!!

You can set the macro goals for whatever you want. As long as you’re getting enough protein and your calories are within your limits, it doesn’t really matter if you’re over on fat.

It means you are picking the fattier options. You will have to review everything you eat for the culprit.

- are you using skim milk?
- peanut butter? You can switch to PB2.
- Cheese? You may have to reduce consumption.
- Mayonnaise? Pick a low fat replacement.
- French fries? Potato chips? Chicken with skin?
- Dressings? Get the low fat.
- Nuts/nut butters?

Or you can modify your macros to match your style of eating.

look for the low-hanging "fruit" of your fat sources. Oils, nuts, butter, dressing, etc... Those add up quick. Next ones would be fatty red-meat, chicken skin-on, and dairy. 1 gram of fat is 9 calories, 1 gram of carbs/protein is four.

What worked for me, was, setting my macro goals at 33% each, tweaking it to adjust the way I WAS eating. I then made small changes to my diet and tweaked my macros to 35% carbs, 35% fat, and 30% protein. It's a numbers game until you get to feeling good with what you are eating without feeling like you are starving yourself. Keep in mind, I am quite overweight still, so the 30% protein for me is 166g per day. As I get closer to my goal weight and lean mass the percentages will drop in carbs and fats and rise in protein.

Bottom line is, tweak your MFP macro goals to how you are eating now, making sure you stay in a caloric deficit. Then adjust your diet if you need to accommodate more protein or carbs. MFP is a tool, and for it to work correctly needs to be calibrated to the user. Best of luck to ya! We're all here for you.