If you are eating TDEE method, and you have choose the correct activity level, your deficit shouldn't change regardless of what workouts you are doing.

It is a weight loss calculator, not an workout improvement calculator with side goal of weight loss.

So the steepest deficit possible is based on a study shown on the TDEE Deficit tab for that amount of deficit.
They actually gained LBM while eating at that steeper deficit.

Since the goal of the worksheet is to help retain LBM, that ability to add LBM counts as an ability to retain.

2 big differences compared to the study.
1 - The study was willing to go below BMR for eating goal, the worksheet stops at BMR at bare minimum, and you'd have to be obese to get to that point.
2 - The study was very simple strength training, the worksheet only uses that deficit if you put in activity calc the heavier type of lifting.

Where as HIIT is high cardio for it's bigger cardio burn, and while in reality if done correctly it's a lifting type workout, it's rarely whole body, but very specific to muscles used.
So it would be more risky to take a big deficit.

So you can view it as biggest deficit, or lowest eating level you'd want to go.
And since lifting doesn't raise the TDEE much, it can feel like a low eating level, compliance may be an issue.
But if you want to lose the weight and can keep the goal, it'll work usually.
But you can always eat more, because with lifting, your body is going to want to make improvements, and you are not going to be feeding it what it wants - it will be hungry.

Hi, and welcome to the fam!!

I use a TDEE calculator (like Scooby) to figure out my TDEE based on activity level (as TDEE calculation should do). Since activity level is already included, I don't raise or lower my deficit based on my activity that day. I just eat the same daily for simplicity.

Some other members choose to use their BMF or fitbit to figure out an average TDEE and reduce accordingly. (again, just eating the same amount daily, as activity is already figured in.)

I also don't go above (or recommend more than) a 15% deficit (I'm usually 9-10% on average). 20% usually isn't necessary. The closer you are to goal, the LESS of a deficit you should have (just FYI)

Best of luck! You'll love this method!

~Kiki

I just wanted to say that I have found Heybales worksheet more comprehensive than all of the other simple calculators out there. It is a bit more in depth in the number of formula based calculations....which makes it a bit more work. But for accuracy? Hard to beat!

With that said....I have as yet to go with a 20% deficit. I am just now starting off on a 10-ish% defecit. HTH...and welcome to EM2WL!!!

Hey janelleduah1, I noticed you already got to a decision but I just wanted to pop in and say I'm doing the same as you with good results. I prefer to use the spreadsheet on top of the other TDEE calculators as it seems to be the most adequate. But it also gave me a -20% recommendation. Currently I'm eating TDEE-15% and I have been loosing weight and size pretty regularly and I wouldn't eat at a bigger deficit. My body needs to eat frequently to be nourished and I'm actually thinking of increasing my calories... maybe xD I still have a lot to loose!

Yes, the closer you get to your goal, the smaller your deficit should be. Also consider taking a TDEE break every four weeks as well now that you are so close to your goal.

I find that I get hungrier when I lift than when I do cardio, so my deficit has to be smaller. When I finish the program I am on, I may have to ease up a bit so I can cut to get rid of the rest of the (very stubborn) ab fat.