How much fat should be in a 1200 calorie diet?

Answer:
30% is the general rule of thumb; this should be from the good fats found in dairy, nuts and lean protein sources. fats aid in speedy digestion, and absorption of some nutrients as well; and contrary to many peoples belief fats are the first to be utilized by the body as a major energy source not carbohydrates. (even complex carbs) for optimum energy and health and weight loss/maintanence you should shoot for the 40-30-30 method with a low glycemic index. 40% daily cals of carbs, 30% of protein, and 30% of unsaturated healthy fats.

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for the average person 25% of your calories should come from fat. so in a 1200 a day cal diet that would be 33.3 grams of fat a day. 1200cal x .25 = 300cal
fat = 9cal per gram
300cal / 9cal per gram = 33.3g of fat

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About 30% to stay healthy. To effectively lose weight you must eat a healthy and balanced diet. Fad diets, pills, and other gimmicks are not effective or healthy. While these products usually produce short term results, they have more side effects than benefits.
Here is a simple breakdown. Carbohydrates should be 60% of your daily diet Carbohydrates are the body鈥檚 main source of energy. You must consume enough carbohydrates daily to remain healthy. Restricting your calories with low-carbohydrate diets decreases your energy.
Types of Carbohydrates Simple carbohydrates like (sugars, including glucose and fructose from fruit and vegetables, lactose from milk, and sucrose from cane or beet sugar) Complex carbohydrates like (carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice, and beans) which contain glucose, fiber, and other nutrients.


Fat should be 30% of your daily diet Fat adds flavor to food, and is an important component of a healthy diet. Fat is necessary for energy production, transporting fat soluble vitamins, protection of internal organs, insulation, healthy skin, hair, and supplying the linoleic acid[1].
Types of fat
1. Triglycerides are the chemical form in which most fat exists in food as well as in the body. They're also present in blood plasma and, in association with cholesterol, form the plasma lipids. 2. Saturated fats come primarily from animal sources: EXAMPLES
Butter, whole milk, dairy products, and meats.


Coconut and palm oils are also high in saturated fat. Saturated fat raises cholesterol[2] levels more than any element in your diet. Less than 10% of your daily calories should come from saturated fat sources. 3. Unsaturated fats can be either monounsaturated or polyunsaturated. Monounsaturated fats. This type of fat can reduce LDL cholesterol without affecting beneficial HDL鈥檚. This is the preferred form of fat in a diet. Examples include olive oil, canola oil, peanut oil, and avocado oil. Polyunsaturated Fats are divided into omega-6 vegetable oils and omega-3 fish oils. Examples include sunflower, corn, and sesame. The omega-3 oils come from fish like mackerel, halibut, salmon, albacore tuna, and whitefish.
Benefits of Omega-3 oils are decreased blood pressure, cholesterol, triglycerides, and blood clotting.

THE PROBLEM:Most people eat almost twice as much fat as the human body is designed to handle. 36% to 41% of total daily calories often come from fat.

Protein should be 10% of your daily diet Protein builds and repairs muscle, red blood cells, hair, and other tissues. Protein is also necessary for the synthesizing hormones. Examples from plants include: Fruits, grains, and vegetables.
Examples from legumes include: Dried beans or tofu with rice or bread.
Meat is a good source of protein, but too much may lead to high cholesterol.
Here are some less fatty cuts of meat Beef鈥︹€︹€︹€︹€?Top round, eye of round, round steak, rump roast, sirloin tip, short lion, strip steak lean, lean and extra lean ground beef. Pork鈥︹€︹€︹€︹€enderloin, sirloin roast or chop, center cut loin chops Lamb鈥︹€︹€︹€? Foreshank, leg roast, leg chop, loin chop HOW TO PLAN A DIET
STEP 1 DETERMINE YOU鈥橰E EATING PATTERNS Take a few days to record what you are eating and drinking, being specific as possible. Logging your diet will give you an idea of what and when you are eating. Tracking your diet is important in determining the changes needed. Visit www.thebrim.com/fitness and use the calorie counter to determine the breakdown of calories for most foods. Enter the name of the food into the box and press enter.

Analyze your log sheet and determine how many calories you consume daily. Calorie intake needs will differ for each individual. Many people mistakenly eat too few calories. Consuming under 1200-calories for women and 1800-calories for men is severely low. Typically it is best to eat about 500-1000-calories less a day than your total calories burned. http://www.makeoverfitness.com

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I hate to take your question off topic, but 1200 calories is VERY LOW by most standards (unless you are already about 100lbs or you are on a PSMF diet, in which case I doubt you are concerned with fat intake). I wonder if you are approaching your diet incorrectly. At those levels, you are risking excessive muscle atrophy instead of fat loss.Before undertaking such drastic measures, I recommend either speaking to a nutritionist, or at least someone with a degree of expertise in the field.

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