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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.
Because fats have 9 calories per gram, you can have up to 24 grams of saturated fat in one day. You also need to consume no more than 300 milligrams of dietary cholesterol on a daily basis. As an example, one 3-ounce sirloin steak contains nearly 3.5 grams of saturated fat and 75 milligrams of cholesterol.