protein

silv939 wrote: »

yeh I have but not sure if I should be eating that amount atm it's set at 120g protein 120g carbs nd 50g fat

Macro distribution doesn't directly affect weight loss/gain/maintenance. The right balance can help you feel satiated at the right amount of calories, but everyone is different.

I generally see recommended for good health and muscle sparing/repair a minimum of 0.6-0.8g of protein per lb of goal body weight, and 0.3g of fat per. You can certainly eat more if you like. As @kommodevaran said, the MFP defaults are fine to start with if you aren't sure.

silv939 wrote: »

someone that sells works in a supps store done the measurements but jus want a second opinion

Are they hoping that you will be buying a load of supplements from them?
It may be uncharitable of me but there may well be a not very well hidden agenda!
First ask yourself if you actually need any supplements.

You haven't mentioned any factor that indicates you need a high proportion of protein - do you have a particularly high volume or intensity of exercise?

Remember it's your calories that determine your weight balance, not macros. If you are hoping to get leaner while at maintenance it's your exercise to build muscle that will drive that.

This might help you....
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

You could keep some data for a month on that recommendation & see how you feel. Depending on what "high intensity" means to you, you will probably be shedding pounds over time at a daily intake of 1410 calories, and feeling quite hungry on those high intensity days.