What is the appropriate total fat intake as a percentage of total calories?

The correct answer, which is 20-30% of total calories from fat, aligns with the dietary recommendations established by health organizations like the American Heart Association and the Dietary Guidelines for Americans. This percentage is considered optimal for maintaining health while allowing for an adequate intake of essential fatty acids and supporting overall energy needs.

Fat serves crucial functions in the body, including hormone production, cell membrane integrity, and absorption of fat-soluble vitamins (A, D, E, K). Keeping fat intake within this range supports cardiovascular health by balancing the types of fats consumed, emphasizing monounsaturated and polyunsaturated fats while limiting saturated and trans fats.

When fat intake is significantly below this range, it may lead to nutritional deficiencies and inadequate energy levels. Conversely, excessively high levels of fat intake can predispose individuals to weight gain and associated health risks, such as cardiovascular disease and metabolic syndrome.