Q: hi mike im the guy from 1490 , how much fat should i intake daily

A: At your age and activity level you really don't need to worry about eating too much, whether of fat or carbs or whatever. Instead you should focus on eating healthy foods and not junk. For fats, healthy choices include extra virgin olive oil, raw or dry-roasted nuts and seeds, avocados, eggs, and fatty fish like salmon. You'll also get plenty of fats from beef or pork or dark meats if you eat them. But again, don't worry how much you eat but rather about what you eat. If you're not sure what foods are healthy, check out my nutrition article.

Simple rule of thumb is that what grows or lives naturally is usually good for you and what comes packaged in a box is usually not! By that rule you can easily see that bananas and eggs and salmon are good for you while diet coke and frosted mini-wheats and caesar salad dressing are not.

If you absolutely want to know how much to eat, fill out my fitness guide -- it'll give you a diet suggestion with protein/carbs/fats total at the bottom. But my advice to you would be to just eat healthy, eat plenty and not worry about over- or undereating.