How much do you worry about fat grams?

I don't generally concern myself with the fat content, I'm more worried about the kcal values (but obviously a lot of fat implies a higher kcal content). Another consideration: how much of that fat content is saturated versus unsaturated? Unsaturated is generally considered more healthy than saturated.

PS: do check that the nutritional values are correct (for example by checking the food label) - don't just believe MFP's food entries blindly because they can be very wrong.

I've noticed when my fat content is high I feel hungry so I try to keep an eye on it just so I feel fuller. I try to hit my fiber goal for the day and that keeps my fat down and helps me feel fuller.

What's your goal here? If it's just weight loss/gain/maintenance, calories are the direct determinant. The macronutrient and micronutrient goals are about nutrition for best health, energy level, body composition (fat vs. muscle, strong bones, etc.) and that sort of thing. Nutrition can indirectly affect weight management if sub-ideal nutrition causes fatigue (so we move less, burn fewer calories than expected) or spikes appetite (so we struggle to stick with calorie goal). It's still calories that are the direct influence.

It's true, too, that fats are calorie dense. Fat has about 9 calories per gram, where protein and carbs each have about 4 calories per gram. That means that if we eat a lot of fat, the calories can add up fast. If a person finds fat filling - which is individual - then that may make it easier to stay within calorie goal. But if eating lots of fat means not feeling mostly full and happy within or calorie goal, or makes it impossible to get other important nutrition within calorie goal, that may be a proble

Personally, I do want to manage my weight so calories are important to me, but I also I think nutrition is important. I consider my protein and fat goals as minimums, not limits, because protein and fats contain essential nutrients our bodies can't manufacture out of other intake. I'm fine with being over goal on fats, protein, or both. I'm not fine with being routinely lots under on one or the other. I'm not freaking out about an off day now and then: I'm talking about getting enough fats and protein overall, on average, most of the time. I've even customized my fat and protein goals to my individual needs, rather than just using the MFP defaults. (I'm not saying the MFP defaults are bad: They're very mainstream, appropriate for many people.)

Within the fats category, I do try not to be wildly high with saturated fats. I try to make sure that I also get reasonable amounts of unsaturated fats (poly- and mono-unsaturated). The MFP goal numbers are zero for those, but only because nutritional experts don't have specific recommended values. Pretty much all authoritative sources say those fats are good for us, and we should make them a reasonable fraction of our total fat intake.

For me, another consideration is something MFP doesn't even track (because it isn't on food labels, for one reason). That's the balance of Omega-3 and Omega-6 fats. Most Americans - maybe other developed world folks, too - get high levels of Omega-6 fats, minimal amounts of Omega-3s. The common ratios are in the range of 10:1 up to 30:1 Omega-6 to Omega-3. Most nutritional experts would say that around a 1:1 to 4:1 ratio is more favorable for best health. Since I'm vegetarian, some of the best Omega-3 sources - things like fatty cold-water fish or even fish oil supplements - aren't an option. Therefore, I may think about that more than some people do.

Does everyone need to be this detailed, for reasonable results? No, I think not. Partly, I'm posting about this because you asked how we think about fat goals. Partly, I'm getting detailed about it so there are various sides to the story in the range of replies here. I know many people aren't this detail oriented, and I know some don't pay much if any attention to their fat intake levels. Many people have said they get enough fats without paying attention; in contrast, I can eat too little fat if I pay no attention to it, and experience negative consequences. I'm not saying other people are wrong, just maybe different from me: We all find our own best personal approaches.

Best wishes!

Olá dear👋 I will start by saying that kcals are a unit of energy.MFP has their scales set too low. As a female our bodies need so much fat in order to perform healthily. There is a huge misconception out there that fat period is bad. There are healthy fats. Women need more protein and fats especially as we get older. If we have any health concerns then all the more so. The same goes for carbs. This is where a registered dietician is so beneficial. They look at you individually, assess you, and work with you on a plan for your best well being. Remember it is about wellness not trying to compete with media dear.