Help me with my macros

Hey everyone,

Looking for some advice if someone can help.

I've reached my goal weight (lost 26lbs), but now want to focus on body composition. I will probably aim to lower my body fat a bit more but overall I just want to make sure I'm hitting the right macro's so my workouts will have the best chances of giving me a hot body!

It's been a while since I logged in and I want to get back on track, so I've been checking my stats.

Calories wise, I'm currently set on 1470 a day (.5 lb a week loss). Since I still have some body fat to lose, I'll stick to this for now.

My question is about macros. What should they be set at percentage wise? I've read quite a bit which recommends more protein as the MFP default is quite low. Would you agree? I've read the 0.5-1lb of protein per pound of weight. So what are your macro percentages and what would you consider the optimum to be (I'm not interested in low carb, low fat low anything really). My diet isn't great so I'm hoping by sticking to well thought out macros it'l clean it up a bit.

In terms of exercise, if it helps with context, I have fallen off the wagon recently but getting back on as I need to get fit. I play football once a week, 1 hour training session. I plan on doing 15-20mins HIIT twice a week (following a interval programme), I'm working on finding a decent weights programme- I'm not in a position to do barbell weights which I know are optimum but I plan on doing some bodyweight work and some machine work (probably twice a week along with HIIT) and I sometimes do a bodypump class once a week. I also go for a long walk once a week with my partner (couple of hours). Not sure if any of this info is useful!

Would really appreciate any advice about the macros (or in general), thanks for reading

I have my macros set to drop body fat down. I am at 15% and want to get back down to 6% without losing much muscle. You can take a look what my percentages are. MFP didn't have the carb/protein correct.