How many calories do you typically burn working out?

What hulk said. It's pretty much impossible to track EPOC from a heavy lifting session or a true HiiT session.

Just track cals, if you didn't lose weight over a two week period and waist did not go down the lower calories from non protein cals or up the cardio. Pretty simple. Opposite is true for muscle building.

you can add your exercise in MFP and it will give you an estimate of how many Cals it adds to your daily total, but from what I understand, while Kcals and Cals are the same amount of energy, the amount of Kcals you burn does not give you a 1:1 ratio for adding Cals to your daily total.
I wear a chest strap with a heart monitor during my workouts to give me the most accurate number, but the number that I burn and the number that it adds are about 3:1.
I don't typically worry about factoring those extras into my totals, I just like seeing them there because it keeps me interested in my deficits.
If you're worried that you aren't getting enough calories and your macros are okay, then add proteins, I think of it as Protein is the Goal, Carbs are the restriction, and fat is the lever.

burning calories while working out varies per person. Some guys at the gym do a set and sit for 2 minutes then do another. While I do supersets. So clearly I would assume I would burn more calories as my heart rate stays high. But I would think it varies way to much. I would assume at least a 100 calories per person minimum.

1200-1600 2-3 hours of cycling. Variation of calorie burn depends on intensity

An hour workout of no fricking around is really only 100 calories burned. Got to remeber that when lifting you sitting or laying down. I woulsnt even track it and let's you slide in an extra 100 calorie deficit for the day.