Help to calculate my TDEE

Hi,

I am planning to change my training program in the next weeks. I would like to know which exercise level I should consider with the training program below:

Monday: Free weights work out: Arm Curl (6x8), Tricep Extensions (6x8), Bench press (6x8), Crunch (6x30), Shoulder press (6x8), Lying Fly (6x8), Supine bicep curl (6x8), Squat (6x8)

Tuesday: Run (45 minutes, 9k), stairs (30 minutes, 230 stairs)

Wednesday: Rest day

Thursday: Run (45 minutes, 9k), stairs (30 minutes, 230 stairs)

Friday: Cycling (120 minutes, 42k)

Saturday: rest day (brisk walk or light cycling)

Sunday: Run (45 minutes, 9k), stairs (30 minutes, 230 stairs)

For the exercise level: 5 times per week, 5 times (intense) per week or 6 times per week? I am using http://iifym.com/tdee-calculator/ to calculate my TDEE.