Why fat percentage matters in macro planning
Dietary fat is essential for hormone production, fat-soluble vitamin absorption, and cell membrane integrity. Current evidence no longer supports a blanket "lower fat is better" position; total calorie balance and food quality matter more than fat percentage per se.
Practically, those who train intensely often prefer lower fat to allow more carbohydrates for glycogen replenishment. Those following lower-carb or Mediterranean-style diets tend toward the higher fat scenarios. The moderate scenario aligns broadly with typical Western dietary guidelines (25–35% of energy from fat).