Macros - need help!

If weight loss is the key goal, then calorie intake is the most important variable. Macros are important for health, but only indirectly affect weight loss: Sub-par nutrition can spike appetite, making it hard to stick with reasonable calories; and may trigger fatigue, so we drag through the day burning fewer calories than we'd anticipate. The direct mechanism is still calories.

Your macro percents are in a range that's fine for most people, as long as they don't try to lose weight aggressively fast for their current weight. That's because we need certain absolute minimums of certain nutrients, and there's no way to achieve those on way too few calories, no matter the macro percentages. For most people, a weight loss rate in the range of 0.5-1% of current weight is a reasonable target, with a bias toward the 0.5% unless severely obese and under medical supervision for deficiencies or health complications.

Protein and fats contain essential nutrients, so IMO those deserve the closest attention for health reasons. Many people get enough fats without paying those close attention. (I don't.) Carbs are more flexible. I try to eat my protein and fats minimums, and am happy to be a bit over those within reason. I eat a lot of carbs - mostly veggies, fruits, grains, dairy - but use those primarily to balance calories.

For protein, a common rule of thumb during weight loss is to strive for 0.6-0.8g minimum daily per pound of healthy goal weight, which for many people will be close to 0.8-1g per pound of lean mass. People intensely strength training may choose to get a bit more, as insurance.

There's an evidence-based calculator and guide here, for more nuanced information for anyone who wants to go further:

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

For fats, speaking only for myself, I shoot for a minimum of 0.35-0.45g per pound per day. Maybe men might get away with a bit less. It's good to get some of those fats from unsaturated sources, and Omega-3 sources, but it isn't essential to pin down all the details right out of the gate. Humans are adaptive omnivores. As long as we're not starting out diagnosed with a deficiency or diet-relevant health condition, we can take some time to dial in nutritional details.

Fiber is also important for health, and for most women it'd be a good idea to get 25g or so daily.

Coincidentally, you're now looking to lose about the amount of weight I lost after I started here in 2015. Since losing around 50 pounds, I'm still hanging around to maintain a healthy weight for the 9+ years since loss. I want to encourage you: The quality of life improvement for me has been huge, and I want that for everyone.

Best wishes for success!

As Tom said - prioritize getting sufficient protein, especially while losing weight. But there really isn't any 'correct' or 'best' macro split for weight loss….it's just an individual thing. Once you track enough you will find that a certain macro split helps you stay within your calorie goal best.

For me, if I eat a breakfast consisting of a similar amount of calories but a higher percentage of that is carbs —- I will likely be hungry for my next meal 1-2 hours earlier than if my same caloric meal contains a higher percentage of protein/fat in it…..so if I'm hungry 1-2 hours before, does that lead to me eating more throughout the day - maybe. And then maybe that keeps one from staying within their calorie goal.

That's how I'd figure out if you even want to change your macro split at all. Just start somewhere (prioritizing enough protein) and then make any adjustments needed from there. The perfect macro split will be different for different people and I don't think you need to complicate the weight loss process more.