When you are down to idling at 130W, even for a figh wattage CPU, the Watts you waste in inefficiency in that region would probably amount to less than $10/year in electrical costs. However, when you do game and if you game a lot or use lots of power at a moderate frequency, if you are inefficient in that region, the electrical cost will be much more. This leads me to conclude that you want your highest efficiency, usually at 50-60% of the rating of the PSU, to be where you will expend your maximum load - not at the low end.
You wouldn't run at this fictitious usage, so the efficiency doesn't amount to much unless your are running flat out 24x7 - then you want your load to fall into the 60% of the supplies maximum.
So I think it sis best to not cut your headroom too close and using only 60% of your supply only costs you in the initial outlay of the PSU.
Which is where most of the cost will be.
And no, you don't want highest efficiency at max load when it won't run max load that often, like was already said.
The difference at 50% and 80% might be 0.5% to 1% efficiency, and maybe 2% from 20% to 50%.
If you buy a PSU where max load is 50%, you're losing 2%, if you buy a PSU where max load is 80%, you're losing 1%, but you're also buying a much cheaper PSU and saving actual money.
Given that when it comes time to upgrade, the newer components these days will probably use LESS power, upgrade headroom doesn't really matter except for something like going from a single GPU to dual GPU, in which case you do need headroom.
And idle nowadays is often significantly lower than load, meaning you lose more efficiency because there's a larger difference in load vs idle.
My system is something like 80w idle, and 300w load. I've got way too much of a PSU for the system, which puts me in the situation you suggest, max load of 50% PSU power.
That means my idle is about 15% of total power, which is getting close to seriously inefficient, and that's where my computer spends 80% of its time, so I wasted money overbuying on the PSU, and I lose efficiency unnecessarily.