What percentage of fat is recommended in a balanced diet?

A balanced diet typically recommends that 20-35% of total daily calories come from fat. This range accommodates a variety of dietary preferences and individual health needs while ensuring adequate intake of essential fatty acids and fat-soluble vitamins. Fats are a crucial nutrient, serving as an important energy source and playing significant roles in hormone production, cell structure, and nutrient absorption.

This percentage allows for flexibility in diet planning, enabling individuals to choose healthy fat sources that include unsaturated fats found in oils, nuts, seeds, fish, and avocados while limiting saturated and trans fats that can adversely affect heart health. Balancing fat intake within this range helps promote overall well-being and supports metabolic functions.