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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.
Now, with your ideal daily calorie intake in mind, all you need to do is figure out what 20-30% of it is. (Just multiply your calorie intake by 0.20 and 0.30.) Then, since 1 gram of fat contains 9 calories, just divide both of your answers by 9. The amount you get now is the ideal range for how many grams of fat you should eat each day.