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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.
Women who follow a 1,200-calorie-a-day diet need to get 240 to 420 calories from fat, because those values represent 20 to 35 percent of total calories. That translates into 27 to 47 grams of fat daily. Saturated fats increase the amount of artery-clogging cholesterol in your bloodstream.