HELP! What am I doing wrong??

[MissWitch]

My daily carbs are coming in around 80g (sometimes up to 100g) a day but I'm confused about whether I should lower my fat (today my macros are 18% carbs, 18% protein, 64%fat!!). I'd say my carbs are moderate/liberal and my calories are around 1300-1400 a day so definitely not excessive.

I did ketogenic low carb for a couple of weeks which seemed to be working and I went from 9st10 down to 9st4 (I'm a slim pear shaped 5ft but would like to get to/maintain 9st) but I want to be able to still enjoy the occasional treat and do this as a lifestyle change, hence why I increased my carbs, however now my weight has gone up to 9st6.8 in only a couple of days!!!! there may also be hormones at play here

So what am I doing wrong? If I want to keep my carbs in the 80-100g range do I need to lower my fat to avoid putting weight on? Or if I want to not have to worry about fat then how low do I need to make my carbs (ideally without having to be as strict as keto)? Or am not getting this right at all and I should still be watching my fat regardless?? Also where does protein come in to all this? I'm so confused

Exercise

^I meant my calories are not excessive, no idea about the macros!!

Yep I exercise at the gym 4-5 times a week. HIIT cardio for 15 mins followed by 40 mins of heavy weights and I try to swim a couple of times a week.

I have to admit I've not been to this he gym this last week as it's been half term so had the kids but 4-5 times a week is my norm.

I thought carbs should be much lower than that - like 20g per day

I thought that was ketogenic though and I want to be on more of a moderate carb diet for sustainability as I'm not looking to lose masses of weight- I want to maybe lose a couple more pounds but happy if I can just sustain the weight I'm at without putting it back on. I thought keto was for weight loss and then you're meant to slowly increase your carbs to find your maintenance level.