Calculating my macros

We might be able to give you better advice if we knew what your goals are? For most people the MFP default macros aren't bad, unless the person cuts their calories down unreasonably far for their current size.

I prefer setting macro goals in grams, rather than percents. Then I translate those into close percents . . . well, unless using MFP premium, where one can set goals in grams. Being exactly exact isn't vital, though. You don't have to hit the goals exactly each day, either. Close, averaging out around the target value over a few days, is just fine.

Beyond that, there's this thread, which I found helpful:

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

And also this research-based calculator for protein, with explanation:

https://examine.com/nutrition/protein-intake-calculator/
https://examine.com/guides/protein-intake/

There's room for some individual choices/preferences in the mix, too.

You could also experiment. I’d give any adjustment about 2 weeks to assess

I would keep your protein goal somewhere between 1-1.2g x goal body weight. Then carbs and fats can be split how you prefer, obviously making sure it all adds up to your total calorie goal.

If you’re very active, you may find that you prefer higher carbs. Or from a flexibility/preference stand point, higher fats work well.

I wouldn’t stress so much about finding the perfect split. Prioritize protein and then tweak fats and carbs to where you find it to be most sustainable.

Macro ratios are pretty individual. There really isn't a one size fits all or universally optimal macro ratio. I take most recommendations from the diet and fitness industry with a huge grain of salt.