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Using an intake of 30 percent of calories from fat, women who consume 1,600 calories need 53 grams of fat daily. At 2,400 calories, daily fat goes up to 80 grams. If you consume fewer calories, such as 1,200 or 1,500 calories daily, your daily fat needs are 40 and 50 grams, respectively.
Pump It Up. Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight.