You need approximately 2500-3000 calories per day which is spread across 3 meals a day with snacks between meals. Moderate fat diet means = use polyunsaturated (
omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats.