Ithaca, NY eh? I live about 35 mins north of you, lol.
Im assuming that you are female, if I am wrong, do not take offense and think anything of it. Even as such, 1300 calories does seem a little low for someone your size, however I haven't taken the time to do the actual calculation. If youre male, then 1300 calories is definitely too low.
As far as your fat intakes, the quality of fats you consume is far more important than how much. However, how much still has quite a bit of value too. Generally speaking, your fat intake should range somewhere between 20-35% of your total calories. That may seem like a large range, but it is due to the fact that different people will need different amounts of fat. Remember that dietary fat intake is not the enemy, it doesn't automatically translate into adipose tissue. In fact, dietary fat is very neccesary, and has some very important health benefits. That gets me back to the quality of the fats. Avoid trans fats like the plague. As far as I know, there are no health benefits to trans fats. About as evil as food can get really, lol. Control your saturated fats, but don't eliminate them entirely. Try not to let those get over 10-15% of your total daily calories. Monounsaturated fats are very good for you. A whole horde of health benefits. Polyunsaturated fats are generally good for you, but shouldn't be overdone as they can also reduce HDL cholesterol levels if overconsumed.
As far as how to calculate how many fat grams you need, there is a little bit of basic math involved. First rule is that there are 9 calories per gram of fat (contrast this with 4 calories per gram of carb and protein). Basically, take your total daily calories, figure out what percentage of those calories should be fat. Then divide that number of calories by 9 to find out how many grams you need. Here is a little example: Say you need 2000 calories a day, and you want to get 30% of your calories from fat. 30% of 2000 is 600. So you need 600 calories from fat. Divide 600 by 9, and you need 66.7 grams of fat each day. Keeping your saturated fats around 10%, you would want 200 calories each day from saturated, and thus about 22.2 grams of saturated fat a day.
Hope this helps get you on your way, and hope you are handling this nasty heat and humidity better than I am, lol
