Thought I should have an official thread in this group finally to point folks too, tweaked to support this method. Spreadsheet isn't changed, but just changing some stuff up in the usage description.

Here is link, but please read below too for explanation.

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

Full blown description if wanting info on other tabs and the whole BMR TDEE concept.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

So I didn't like the fact I could never find a website that had all the best estimates in one place it seemed. Beyond that, can't save your stats on a website, let alone log progress.
Scooby came closest, after I already created it and saw what they did. But still no logging, and no bodyfat calc.

So this spreadsheet, Simple Setup tab, may appear full, but don't be glazed over by different colors and many places for info. Half is US, half is metric measurements. Just read it actually, it's not that full.
Delete existing data in yellow cells.

5 stats you probably have memorized - gender, age, weight, height, goal weight (though a calc to help with that too).

8 measurements you may already have or should have to estimate body fat and track progress with. Optional skin-fold measurements if you have them already or will get them done.
That average body fat % is then entered in correct cell. If you have Bodpod or hydrostatic weighing or DEXA, even better, enter that.

Activity calculator that is finer detail than 5 levels normally used with time. Is 1 hr walking equal to 1 hr lifting equal to 1 hr running? No. What if your daily job is already on your feet a lot, or your 40 hrs is home chasing around kids all day, now what level?

2 levels dealing with your work time, either nothing entered because sedentary desk job is correct, or hours of time standing moving slowly during those 40 hrs, or hours moving a lot and lifting stuff too.

3 levels dealing with minutes of cardio, you equate it to walking level at different speeds, usually pretty obvious what level, though walking incline could move you up a level.

1 level for true lifting with sets and rests of normal 1-5 minutes, lower calorie burn during the session because that is true. If your lifting doesn't have rests like that, it's high cardio level then with more calorie burn.

I will suggest, if you are using FitBit or BodyMedia, (and this is being added as a tab soon to make it easier), add up 5-7 days that had NO exercise and get avg TDEE from those non-exercise days.
Now in the Activity Calculator, add hours to the service or labor trade levels to make the reported TDEE match.
Now add in your exercise time in correct levels.

Now there are Your Results.

Now, the TDEG given there is likely more than what this group suggests, because if you are lifting it gives a bigger deficit as possible, because lifting, good protein intake, and reasonable deficit, all help retain muscle mass.
But you can take the TDEE minus 15%, 10% if down to last 10 lbs.
Use the suggested macro % to confirm you are getting enough protein and fat, and you can always eat a tad more of those if desired. If lots of cardio, not too much more though as you'll need carbs.

Go to the Progress tab and delete existing info, and enter in your stats as shown, filling in your own desired TDEG.

If you'd rather eat back your exercise calories because workouts are too variable or iffy, then don't enter any exercise in the Activity Calc and only fill in the daily activity levels, and go to the MFP Tweak tab.
Enter the Katch BMR shown.
Enter the BMR multiplier shown.
Now there is your daily goal, and instructions to what to change on MFP and macros.
Now in bottom section, enter in workout session time and reported calories burned. The column for eat-back is what you log for the exercise and eat that back.
For lifting, use the MFP estimate as it is low and more correct than anything else, with time, and eat back will be lower.

So read the suggestions under Your Results no matter what method you use, but some comments only apply to TDEE Deficit method, not eat-back method.

Other suggestion if you don't have Bodpod or such for BF%, and just using the measurements.
Those 2 calcs are highly rated for about as good accuracy as you'll get with measuring, obviously can still be off, but since they mainly use different sites, they balance well. If the spread between them is over 5%, not that accurate yet, but usually becomes better as inches lost.
So have no fear if BF% seems to go up, it's just becoming more accurate. Just adjust as needed.

Enjoy seeing real progress, even if not always scale weight.