What percentage of total calories from fat is recommended in a balanced diet?

The recommendation of 20-35% of total calories from fat is grounded in guidelines established by various health organizations, including the Dietary Guidelines for Americans. This percentage is considered optimal for a balanced diet as it provides enough essential fatty acids and promotes overall health while helping to maintain a healthy weight.

Fats play a crucial role in the body, including serving as a source of energy, supporting cellular structure, and facilitating the absorption of fat-soluble vitamins (A, D, E, and K). Consuming fat within this range allows individuals to benefit from these functions without exceeding calorie requirements, which can lead to weight gain and associated health issues when too much fat is consumed.

Adhering to this recommended percentage helps ensure a balanced intake of macronutrients, enabling the body to function properly while also reducing the risk of chronic diseases linked to high fat intake, particularly saturated and trans fats. This range encourages healthier dietary patterns that can contribute to long-term health and well-being.