How much fat can i consume a day?

Not too much fat 

How many calories should i have?

1600- 2400 for woman. Why the range? The more sedentary, the less calories recommended. 
2000- 3000 for men. 

If you are a woman, it would be recommended that you eat 18-27 grams of fat per day 

if you are a man, it would be recommended that you eat 22-33 grams of fat per day

Try to minimise the bad fats, trans fats are the worst followed by saturated fats 

Just a spoonful of sugar... 

less is best when it comes to sugar. Sugar we know through research has inflammatory properties and helps increase insulin release 

for woman you need 25 grams or less 
for men you need 38 grams or less a day

how do you know if sugars are in products? look for the -ose suffix like sucrose. 

how much sugar is in a gram? A helpful hint is a teaspoon of sugar is equal to 4 grams. 


Reference 


Undo It!
Ornish, Dean.2019.: Random House Publishing Group.