We can adapt to a wide range of intake and most people have a pretty trustworthy appetite for it. Anything under 10% of TDEE (~50g) is probably deficient. Over 30% (~150g) would probably be unpleasant.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts