When it comes to fat, I suggest your diet contain anywhere between 15% to 25% of fat. Remember that one gram of fat is equal to 9 calories.
To find out how much fat you need simply take your desired caloric intake that you figured out above and multiply that number by your desired fat percentage (20%).
Use that number and divide it by 9 which will give you your new daily fat requirement in grams. For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following fat requirements: 3,000 x .20 = 600 / 9 = 67 grams of fat per day. If you are eating 6 times a day, you will need 67 / 6 = 11 grams of fat per meal
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