Just a few more thoughts before decending into the IRS miasma once again. My 50 year old son who has recently recovered from a rare neck cancer has a heightened interest in health building. He read one study done by the Army to determine how much carb soldiers should ideally have in their diet. It was 50 grams per day. When you say 40, 30, 30%, are you calculating calories or grams for your percentages? Since carbs have 4 or 5 calories per gram that would be 200 to 250 calories per day. You would then have to multiply calories per gram using 37.5 grams (3/4 of 50 grams) for the 30% figures. That leaves around 337 calories for fat at 30%, using 9 calories per gram, and for protein at 30% another 150 to 188 calories. Since I don’t remember whether it is carbs or protein that is 4 grams and the other one 5 grams, I added the three food groups using the low numbers, then the high numbers and found the midpoint which was 730 calories. This is a starvation diet figure.
I recently watched a program on diet and longevity. The 63 year old presenter who looked slim and healthy recommended people get 90 grams a day of protein for good health. He stressed limiting carbs, and emphasizing green leafy and other low carb veggies, and plenty of healthy fats like olive oil, and other plant based oils. So I multiplied his 90 gms protein by 4.5 to get 405 calories and added that to 225 grams of carbs using 4.5. Adding both figures provides 630 calories which subtracted from your old 1250 calorie diet leaves 620 calories. The 620 divided by 9 calories per gram for fat is just under 70 gms which I will round up to 70. Thus, what is a very low calorie diet at 1250 using recommended healthy grams for carbs and protein gives this plan, based on your protein, fat, carb percents of 30, 30, 40%. The figures I have calculated are: 90 gms protein, 70 gms fat, and 50 gms carbs. Since you are still what is probably an unhealthy low weight even with some increase in calories you now need to decide what to increase. Given the data I found, it would appear to be in the fat area.
When I got very sick after my Vitamin D levels were too low and my weight too high—157 lbs at 5’5” I began to diet in earnest. I have to go do something now, but will post this and come back later.