Calories and fat are measured in all foods and beverages. You should have a general sense of how many calories and grams of fat you consume each day to assess whether your intake is healthy or not. If you are not sure what constitutes a healthy range, the American Heart Association and the Mayo Clinic have provided guidance on what the daily limits should be.
Caloric Intake for Adults Ages 19 to 30
Women ages 19 to 30 who have sedentary lifestyles, with little activity should not eat more than 2,000 calories each day. Women in this age range with moderately active lifestyles can increase their caloric intake and eat up to 2,200 calories per day. Active women in this age range can consume as many as 2,400 calories per day. In general, men can eat more calories than women because their bodies contain more muscle and require additional calories to provide energy. Men ages 19 to 30 with sedentary lifestyles can eat up to 2,400 calories per day. Men in this age range who are moderately active can eat between 2,600 and 2,800 calories per day. Active men in the age range can eat about 3,000 calories.
Caloric Intake for Adults Ages 31 to 50
According to the American Heart Association, women between the ages of 31 to 50 who are mostly sedentary should reduce their caloric intake to 1,800 calories. Women in this age range who are moderately active can eat up to 2,000 calories; while women who are very active can increase their caloric intake to 2,200 calories. Men ages 31 to 50 who are sedentary should limit their intake to 2,200 calories per day. Men who are active can eat between 2,400 and 2,600 calories, while active men in this age range can eat between 2,800 and 3,000 calories.
Caloric Intake for Adults 51 and Older
Sedentary women age 51 and older should limit their caloric intake to 1,600 calories. Moderately active women who are older than 50 should not eat much more than 1,800 calories. Women in this age range who are consistently active should eat between 2,000 and 2,200 calories. Active women age 51 and older should limit their caloric intake to about 2,000 calories per day. Sedentary men age 51 and older should limit their caloric intake to about 2,000 calories per day. Moderately active men in this range can eat between 2,200 and 2,400 calories and those who are active can eat between 2,400 and 2,800 calories.
Total Fat Intake
According to MayoClinic.com, if you eat an average of 2,000 calories per day, you should limit your fat intake to between 44 and 78 g of total fat per day. If you have cardiovascular disease or hypertension, your physician may decrease your maximum daily limit of total fat.
Saturated Fat
Saturated fat contributes to your total fat intake in combination with other fats. However, you should also monitor your intake of saturated fat specifically. MayoClinic.com advises limiting your intake of saturated fat to 15 g per day.
Trans Fat
Trans fats are a highly controversial form of fat because they are combined with other chemicals. This makes them more concentrated and more difficult to metabolize and burn. Shortening is a common form of a trans fat. According to MayoClinic.com, you should limit your intake of trans fats to 2 g per day.
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