Like I said in the lesson on fat intake, your ideal intake should be roughly 15 to 20% of your daily calories, which is a good value to shoot for to ensure hormone production and general health. Assuming our 25 year old man has a TD of 2600 calories per day, that means if we take 15%, you should consume at least 390 calories of mostly healthy fats, and for 20% that would be 520 calories. Now, that might sound like a lot at first, but remember that one gram of fat has around nine calories, so this only translates to run 45 to 60 grams of fat per day. For example, that means we now have a protein intake of 145 grams fat intake at 60 grams and carb intake at 270 grams. Let's see how we can bring everything together.