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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.
1 A 2,800 calorie per day diet: 31 grams of saturated fat or less, 93 grams of fat or less. 2  Keep in mind that most women should have a diet of no more than 2,000 calories/day, men no more than 2,500/day.) If you are trying to lose weight, 30 grams of fat. 3  If you are a young teenager about 40-65 grams of fat.educing it by 500 calories per day is reasonable.   Then you have to figure out how many calories from fat in your low fat diet. If it is 20% that would be 0.2 x daily calories.   If your protein is 30% of daily calories that would be 0.3 x daily calories.