Factoring in excercise when eating at a calorie deficit

Hey guys

I've been on http://iifym.com/iifym-calculator/ so i can get a solid starting point for my calorie intake, i wanted to try and get it as accurate as it can go for me and that's where i need some help Just a quick note, i'm sitting at around 245 and want to drop to 200 pounds, doing both weight training and cardio (mentioned below)

I am unable to measure my body fat percentage, the gym im about to join apparently has some scale like machine in the changing rooms that costs 50p, but ive heard a few people say that's not too accurate! Is it worth me getting a body fat caliper?

I dont plan on cutting 1000 calories to start with, i did that last year and after 5 months my body wasnt having it anymore But if having a more accurate reading to plug into a calorie calculator results in me being able to have 100 extra calories then why not, it allows me to cut more calories further down the line if need be

The other thing that confused me a bit was entering in my exercise level. As it stands I'm going to be doing the 'all pro' weight lifting program ( http://forum.bodybuilding.com/showthread.php?t=155009423 ) on monday wednesday friday. And then a HIIT ( example - http://www.bodybuilding.com/fun/ultimate-8-week-hiit-for-fat-burning-program.html ) program on tuesday/thursday.

So, would doing these programs for 5 days a week total really be 5 days a week total exercise? I know that weight lifting can give you the same benefits as cardio but i just didn't know if its considered intense enough to be counted as a day of exercise! Also the HIIT program linked above, is around 10-25 minutes total, so the same question applies for that really!

Any help is gratefully appreciated, thanks!