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Imagine this: You plug your stats into the Heroes Fitness Total Daily Energy Expenditure (TDEE) Calculator, confidently select “very active” because you hit the gym five days a week, and feel great about the calorie target it spits out. But weeks later, the scale hasn’t budged—or worse, it’s creeping upward.
Sound familiar? You’re not alone. One of the most common mistakes people make when using a TDEE calculator is overestimating their activity level.
Even the most dedicated gym-goers often burn fewer calories than they think.
In this post, you’ll discover:
What TDEE is and why it’s essential for managing your weight.
How activity level impacts TDEE—and why most people should select “sedentary” or “lightly active.”
Simple tips to ensure you’re calculating your TDEE accurately.
How to use your TDEE to hit your fitness goals without the guesswork.
Ready to fix your TDEE and take control of your progress? Let’s dive in.
Fancy acronyms like TDEE and BMR might sound like they’re just tools for fitness nerds (me) to flex their knowledge. But jokes aside, these are essential concepts for anyone serious about achieving their fitness goals.
BMR (Basal Metabolic Rate) is the number of calories your body burns just to keep you alive.
TDEE (Total Daily Energy Expenditure) takes it a step further by factoring in your daily activities, like walking to your car, climbing stairs, and exercising.
Let’s say you’ve decided to lose 5 pounds. A simple plan is to calculate your TDEE and consume fewer calories than that. Track your progress for a couple of weeks, and the scale should start moving down. Conversely, if your goal is to gain weight, you’d eat more calories than your TDEE. Pretty straightforward, right?
By the way, we’ve created a quick video explaining this concept over on Instagram. Check it out, or catch it on TikTok while it lasts—who knows what’ll happen next week with that platform!
The Trouble With TDEE Activity Levels
Here’s where things get tricky: when calculating your TDEE, you’re asked to select an activity level—“Sedentary,” “Lightly Active,” “Moderately Active,” or “Very Active.”
Most people assume “Moderately Active” makes sense if they’re exercising 3-5 times a week. However, this option often overestimates your caloric needs.
Take me, for example. I run 10-12 miles per week, lift weights for 3 hours a week, and walk my dog 4-5 miles per week. Based on the “Moderately Active” option, my TDEE is estimated at 2,800 calories—but that’s far more than I actually burn. Using the “Lightly Active” option gives me a much more realistic number.
I get it—no one wants to be labeled as “Sedentary,” especially if you’re working out regularly. But here’s the truth: exercise accounts for a surprisingly small portion of your daily caloric output. These formulas tend to overestimate its impact.
What to Do With This Information
Now that you know how TDEE activity levels can skew your results, here’s a step-by-step guide to ensure accuracy:
Use the Heroes Fitness TDEE Calculator: Enter your stats and select “Sedentary” for your activity level, regardless of your workouts.
Head to the Macro Calculator: Input your goals (weight loss, maintenance, or gain) and choose your preferred macronutrient split.
Test Your Results: Use a calorie tracker like Lose It or MyFitnessPal to stick to the calorie target for two weeks. You should ignore their calorie recommendations.
Monitor Your Progress: If your weight trends in the desired direction, great! If not, adjust by trying the Activity setting or tweaking your macros.
Keep in mind, as your weight changes, you’ll need to recalculate your TDEE and macros. Bookmark www.heroesfitness.org/tdee and www.heroesfitness.org/macros so you can easily come back and refine your plan.
Take Control of Your Fitness Journey
Understanding your TDEE and macros is the foundation of a successful fitness plan. With accurate numbers and realistic expectations, you’ll be better equipped to lose, maintain, or gain weight according to your goals.
Remember, fitness isn’t a one-size-fits-all journey—it’s about finding what works best for your body. By following the steps above and regularly reassessing your progress, you’ll build a sustainable plan that delivers results.
Start today:
Use the TDEE Calculator to find your baseline.
Head over to the Macro Calculator to personalize your calorie and macro targets.
The key is consistency. Stick to your plan, track your progress, and adjust as needed. You’ve got this! And if you need a little extra help, you should sign up for the Heroes Fitness Newsletter, so you never miss a message. Click here to fill out this form and subscribe to our weekly messages!
See you next time.
Connor Blackmon
Founder of Heroes Fitness
1528 Bloomingdale Ave., Valrico, FL
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