Coconut Oil is a low calorie fat. Most fat has 9 calories per gram; Coconut 0il has 6.8 calories per gram. It has at least 2.56% fewer calories than other fats, so using PVCO instead of other oils will reduce calorie intake. PVCO produces energy instead of fat so it's good to eat before working out.
They really haven't found a satisfactory answer yet as to how much is needed but this is what Fife recommends based on the amount of MCTs found in human breast milk, which is known to nourish & protect infants.
As much as 10 tablespoons per day has been taken safely ... but we don't need to worry about eating THAT much.
For an "average-size" adult, you can get the recommended amount of MCTs from:
Coconut Oil can be used in cooking as you would use any other oils. I stopped using olive oil and use coconut oil when I cook my meals. It has a very mild taste and does not make my food taste like coconut. I also use it in baking ... and to keep my cast iron skillets "seasoned."
(The bulk of my information came from The Healing Miracles of Coconut Oil by Bruce Fife, N.D.)