I have found the best way to do this WOE is to check the numbers in the evening & then add the appropriate fat (macadamia nuts or coconut oil) to hit the 80%. A normal portion of coconut oil (25g) took me to cal 1439 ratio 16-6-78. Not being able face more oil I then had 25g nuts which took me to a final 1626 15-6-79. today I will keep the ratio & drop the cals to balance things out.
I work my BMR out based on LBM (1372) before activity & try to stick to that with a fat intake of 80% (as I have been stalling for weeks on 70%) & I figure any activity will give me a calorie deficit. The 7lb loss last week (1st week on EMF) seems to suggest these numbers are right for me. I'm very interested to see if the next 4 wks will confirm this.
PS: My biggest problem with food is that if I buy a treat (eg a bar of 90% chocolate or some cheese) I end up eating it all at once rather than portion it out over a number of days. I would love to be able to have something in the house & enjoy it over a period of time rather than feel I shouldn't really have bought it & need to get it out of the way so I can 'Start again tomorrow'. I am hoping this WOE will help me. This week I have managed to portion out the berries over 3 days & the battle of the grapefruit last night was won - simply to avoid upsetting the macros even further. So thanks for running this thread. It's got me back into tracking & come to terms with the fact that eating fat on its own really is ok.