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Recommended Calories: 2,000â2,200 per day. The amount of calories it takes to maintain your weight depends a great deal on how active you are. Men who exercise daily can eat as many as 2,600 calories a day; an athlete in training can down as many as 3,000 calories.
If you need to lower cholesterol, aim for 5 percent or less of total calories. Based on 7 percent of calories, a 1,200-calorie-a-day diet should include a maximum of 9 grams of saturated fat. At 2,000 calories daily, the max is 16 grams, and if you consume 2,400 calories, the limit is 19 grams of saturated fat daily.