TDEE recalculation

berthabunny

I need to recalculate my TDEE for this week because I am not exercising as much as the past few months and I am not sure if I was totally correct before. Average daily exercise is now 80 minutes daily (five days worth divided by seven, plus a little for races on weekends) including a mix of strenuous, moderate swimming, and strenuous, moderate dryland/lifting.
Using scoobyworkshop, What should I be listed at? 3-5 moderate is obviously not enough, but 5-6 strenuous isn't quite right, because it is not all strenuous and 7+ is corrected time-wise, but again, it is not all strenuous.
I have also been exercising this much for years, with probably 6-12 weeks a year a lot less, and 6-12 weeks a lot more (for the past 4 years), so how much does my body being used to this effect my TDEE?
Just want to get it right, all advice appreciated!
One more question, do you jump to 15% deficit all at once from TDEE, or down a 100 kcal at a time?
Thank you

heybales

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

The drop to deficit can be all at once, in fact best time to be eating less while metabolism is higher.

Then if you see diminishing weight loss each week, metabolism might be slowly down and something is miscalculated or body too stressed with deficit amount.