How Much Should I Have?

This is a question that is answered on many wildly varying spectrums. "How much fat or protein or sugar or fiber or whatever, am I allowed each day?"
Honestly, it depends on your gender, on your weight, on your height, on whether or not you're on a diet and trying to lose weight or not. So many things come into play here.
However, I have pieced together a rough sketch of what your nutritional chart should look like at the end of the day.

Avg. calories a 6 ft. man should consume: 2,500-3,000
Avg. calories a 5' 6" woman should consume: 1,800-2,200
Avg. amount of fat you are allowed: less than 55g
Avg. amount of cholesterol you are allowed: about 200mg
Avg. amount of sodium you are allowed: less than 2500mg (and this is a HIGH number)
Avg. amount of carbohydrates allowed (depending on which ones you are consuming): less than 180g per 1,600 calorie diet.
Avg. amount of fiber you should consume: 20-35g
Avg. amount of sugars you are allowed: less than 48g
Avg. amount of protein you should consume: The easiest formula here is to consume .5g per 1 pound of body weight. I would need to take 57-60g of protein.

Again, all the sites I researched disagreed and had varying opinions and research outcomes so I just averaged all their findings together to give you a better understanding of how this whole thing works and maybe help you see, if you didn't know before, where you might be going wrong in your weight loss goals.

Hope this helps!