What percentage of fat should you include in your diet?

The standard answer is 20-35% of your daily calories should come from fat. However, there is no particular percentage that works best for everyone. Because you are an individual, and you may or may not have health problems, it would be best if you asked your personal physician.

In general, where people have a problem is not with fat but with carbohydrates. If you are physically active, you should get about one third of your calories from proteins (preferably from natural sources of protein).

That leaves two thirds of your calories to come from fats and carbohydrates. Most of those calories should come from (natural sources of) fat rather than carbohydrates. It is important to get fats from natural sources rather than from processed or refined sources.

If you need to lose body fat, cut down on carbohydrates and eliminate or strictly limit refined processed carbohydrates.