What percentage of daily calories should come from fats?

• A. 10-20%
• B. 25-30%
• C. 30-35%
• D. 35-40%

Answer: (B)

Fats should supply about a quarter to a third of daily calories. This range gives enough energy and essential fatty acids while helping keep total calories in check, which is important for weight management and performance. Fats are energy-dense, providing 9 kcal per gram, so staying around 25-30% helps balance energy needs with carbohydrates and proteins for training and recovery. It also aligns with common guidance that fats should make up roughly 20-35% of daily calories, with a focus on healthier unsaturated fats.

The lower end (10-20%) can leave you short on essential fatty acids and fat-soluble vitamins, potentially affecting health and training adaptations. The higher ranges (30-35% or more) may push total daily calories up, which can challenge weight control if not carefully managed, even though fats are important.