Current guidelines recommend 20 to 35 percent of calories from fat for most adults. Within that range, the type of fat matters more than the exact quantity.
Average fiber intake in the United States sits at around 15 grams per day — roughly half the recommended amount. The gap has measurable consequences for gut health, cardiovascular risk, and blood sugar management.
Daily carbohydrate recommendations vary widely depending on your goals, activity level, and metabolic health. Here is what the evidence says about finding the right amount for you.
