it's real simple:

energy in - energy out = energy stored.

therefore, if you're active then you need to eat more. and, if you're not so active then you need to eat less.

the advice provided in this article is not science-based, either. you need to think of your stomach like it's a giant pit of acid - because it is, actually, a giant pit of acid. it doesn't really matter what you throw in there, it just gets broken down into the same constituent parts. your body then takes those parts and puts them back together in order to make different molecules.

the actual reality is that your stomach is unable to determine the difference between these different types of fats. your body will metabolize them in different quantities, but it has to do with things like your liver and your pancreas. you may very well have too much bad cholesterol, but it's not because you ate too much of it - it's because your body synthesized too much of it.

you need to make sure you're getting certain things that your body can't synthesize. and, your stomach can pull some stray sugar directly out of your stomach. but, besides that, it's really just all broken down to the same handful of molecules.

there's a saying: eat food*. not too much. mostly plants.

*food may not be defined as most north americans imagine it is.

www.cbc.ca/news/health/eating-fat-makes-you-fat-idea-debunked-dietitian-1.3206180