Fat is an important part of your diet, but figuring out how much to eat can be confusing for many.

Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet.

Fat performs a number of functions and provides several health benefits:

Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram.

Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism.
Brain function: Adequate fat intake is important for brain health, including mood.

Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed.

Flavor and fullness: Adding fat to foods makes them tastier and more filling.