Generally speaking, if you run at the non-turbo frequency (base clock) of the K model, you'll be well within the efficiency window of any architecture, but you can limit the permitted power envelope PL1/PL2, as said above, or you can change the turbo ratios.
As for the T models and using less power, it partly depends what you want and what you're doing. Most loads on a computer are finite loads and getting them done quicker with a stronger CPU, is often better than using a power-limited CPU that takes longer. On the other hand, if you're doing an infinite load like gaming, then hard-limiting the CPU is going to save you energy. The L and T models are usually used where it is important that they don't exceed what power and cooling is available to them, e.g. in SFF builds, all-in-one PCs and NAS systems. For a desktop, you can just get a normal CPU and limit it. If you're desperate to save power, depending on the workload in question, the 12900 is probably not the CPU for you.