I will paint a somewhat "middle ground," approach. Basically there is a window or more accurately a box in which your butt can sit in relation to the ball of your foot on the pedal spindle. Too high will tend to cause pain in the front of the knee with long distance riding. Pain is bad. Too low will cause rear of knee pain in long distance riding. Pain is bad. Other parts of the box are foward and backward position. The bottom line is that there is an optimum leg angle at full extension, any more, bad, too much less, lousy efficiency and bad for the knees.
My desired seat height and fore-aft position varies with how strong I feel and how far I'm riding and on what terrain I'm riding. Seat position is also different if I want to sprint or if I am riding on long uphill grades in the seat.
In long rides I go through a variety of pedal techniques. I do the piston-pump where I use my large muscles to push down hard on the down-stroke, letting intertia carry the cranks through the dead zone. I do the spin where I imagine my legs are turning cranks. This uses all of my leg muscles but I notice my spin must be in a narrow range of cadence. I pay attention to my foot position, also, sometimes allowing them to be lazy, other times making a point of keeping them flat or "toe down." By the way, no matter how I, "toe," it I don't feel a desire to change my saddle height.
One other thing about saddle. Sometimes when I want it higher and actually move it, I also need to tilt it down more. Changing height without adjusting tilt can cause me crotch-located pain.
Now, about seat height in general I see lots of folks who are obviously too low. This seems to be found mostly among newer riders. And for those of us who have been professionally fitted, the initial impression I had was that my seat was too high, but that feeling went away as I developed leg strength.
Now, as a final disclaimer, what works for me may not work for someone else. We have different upper to lower leg ratios. We have differences in walking muscle strength and riding muscle strength. We have differences in ankle strength. We even have differences more fundamental like our ratio of fast-twitch to slow-twitch muscles. Higher feels right for some, lower for others. Physics says there is a maximum and minum seat height, outside of which, extended riding can cause knee damage. The more you ride, the smarter you can get.