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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.
For a person eating 2,000 calories a day, this would be about 44-77 grams of fat or less per day. 1  Limit cholesterol intake to 300 milligrams (mg) or less per day. 2  Decrease saturated fat (animal fat, butter, coconut, and palm oils) to less than 10% of your total calories per day. 3  Eliminate trans fats from your diet.