The Best Answer
I'm 5'4.5" female, 20 y/o, at about 128 lbs and 20%bf (?? maybe I need to get it done again). I eat around 1800 calories a day and around 120-130 g of fat. I never go below 100g unless I didn't eat that day because I was sick or on drugs or some other insurmountable circumstance that would prevent me from doing so.
I DO NOT believe in eating low fat. Humans have eaten a high fat diet full of animal fats for all time up until about 40 years ago. They hunted animals, expending a great deal of energy, and didn't waste a damn thing when they actually caught one. No trimming of meat, no scary ass butter substitutes, no skim milk, no nasty vegetable oils, no low fat chemical laden fruit-flavored sludge in plastic cups.
Eating low fat is unnatural and unhealthy, the creation of industry-driven psuedoscience and profit-seeking innovations in fake food. Humans are evolved to eat animals and plants, and plenty of fat. Humans who did not thrive on this diet were gradually selected out over 10,000 years of steady evolution, just as happens with all other animals. No one would apply the nutritionally insane arguments to other animals that they do to humans; if an animal evolved to eat grasses, it should eat grasses, if it evolved to eat termites, let the thing eat termites, it will not do better on textured vegetable protein because fat content of the late instar nymphs is too high.
That was kind of a rant, I laugh a little reading it, but don't worry about how much fat you eat. Worry about protein, carbs, and industrial waste.
I've been tracking it, but not managing it. I was curious, too, whether I should listen to my wife telling me not to eat those veins of fatty goodness in my steak. And I use olive oil a lot in salad dressing. Cook my eggs in bacon grease or butter, too. I tried cutting all that out for a week, and saw zero difference in my weight loss. I'm no nutritionist, but I'm not 100% convinced that eating fat translates into gaining fat.
I regularly have a tablespoon of linseed oil at breakfast
I use olive oil and mayonaise for dressings on salads.
Insulin surges appear to be what causes your body to store carbs as fat.
As a general guideline:
Fat alone? - not going to make you fat.
Carbs alone - you will store carbs as fat if they are highly glycemic.
Carbs & fat - if they are highly glycemic carbs then chances are you´ll store BOTH as fat.
I´m eating more fat than ever - bacon, veggie oils, butter, eggs, and I´m getting thinner (burning more fat than I´m storing). My diet is closer to ketogenic (zero carb) than to the slow carb diet for most of the time. If I can´t avoid a highly glycemic carb loaded meal (like a plate of pasta) then I take some carb blockers.
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