Specs:Determining when to enable or disable PBO really shouldn't be about power efficiency. Cool N Quiet (If equipped) and the BIOS C-states configuration, so long as you haven't disabled any of these, should automatically handle idle or low load power efficiency. Make sure that all C-states in the BIOS are either enabled or set to Auto and if there is an option for Cool N Quiet, make sure that is enabled as well. Also, make sure the Windows power plan is set to Balanced or Ryzen balanced, depending on what you see as options in the power settings section of Windows system settings or control panel.
What SHOULD control whether you leave PBO enabled or not is thermal compliance. If under an all core full load you are seeing thermal throttling (Use HWinfo and check under full load, if there is thermal throttling happening it will say so to the right of the appropriate section. Download, install and choose "Sensors only" in HWinfo) or temperatures are in excess of specification, then you should probably either disable PBO or get a better cooler. If temperatures are not exceeding specification and no throttling is occurring, then it's up to you if you leave it enabled or not but you'll definitely take a performance hit with it disabled.
What are your full hardware specifications including CPU cooler, motherboard, case and case cooling configuration, etc?
You're really not "saving power" with it disabled, because if you are thermally compliant and it's on, it will complete a task in a shorter amount of time due to the higher sustained clocks, whereas with it disabled, yes it will likely use a slightly lower core voltage but it will take longer to complete the same task so in effect you really aren't saving any power in that way. You would need to manually configure the various voltages, whether under or over, changes in line load calibration and other relevant settings much the same as with overclocking, to see any reduction in power while completing the same level of task.
I'm sorry, PBO disabled does help a bit. the spikes don't go over 80W now anymore. So it's working just as I expected it to be.If you don't understand any of this, then you should definitely not be deviating from the default configuration, especially if, as it seems, you have serious hesitations about doing it or learning to do it. People who say "not a techguy at all" should either move away from that mindset and learn, or just leave things set to the default configuration. You need to make up your mind which one it's going to be before doing anything.
It's impossible to make recommendations if you refuse to offer your hardware specifications like I asked for before.
CPU, motherboard, memory kit, CPU cooler, case, case fans (How many, WHERE are they located, WHAT direction is EACH of them blowing, WHAT sort of fan curve or preset are you using)
As far as the C-states and BIOS settings go, yes, you probably aren't seeing those settings because you probably have your BIOS set to show only the options for "EZ mode" or basic view. You need to change that to the advanced view which you can do, and which basically every board tells you that you can do and how to do it, from within the BIOS. Or you can google how to set your BIOS view to advanced for your board model. Then you WILL see the C-state settings in one of the submenus for the CPU advanced settings.
But honestly, if you are using the stock cooler, you should simply have PBO disabled ALL THE TIME, period, because the stock coolers are not good enough to keep any of the Ryzen 5 though Ryzen 9 coolers within thermal spec. Especially without running full speed and driving you up the wall.