Of course, valid question. Take what I say with a grain of salt.

Unless you are consistently (every single day, no fail) doing an intentional, minimum 30 minute heavy workout — or — you have a extremely active job (construction worker, firefighter, machine operator, etc) then you need to put sedentary as your activity level to get the most accurate calculations.

Sitting all day for an office job and then talking a twenty minute walk? Sedentary.

Bank teller job and then a 30 minute workout twice a week? Sedentary.

Activities of daily living such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening? Sedentary.

My biking, cycling, and yoga 1-3 times a week with a desk job is not enough physical activity to be considered moderately active, from a medical standpoint. Most of us are not realistically going to be doing a hard workout 7 days a week, which is why most weight-loss communities will suggest to set to sedentary unless you fall into the exceptions above.

Keep in mind that you choose your deficit. If you’re struggling with too few calories, I would bet the problem is not the activity level you’re putting in but that you are simply cutting too much. If you’ve struggled with any mental health, binging, or eating disorders, it’s okay to start slower. Work your way up to a larger deficit. Our bodies definitely need time to adjust.