I weigh 185lbs. I read that to lose fat, you find your bmr by multiplying your weight by 16kcal, and for me that's 2960 calories. I made a diet plan for me that I can live with, and it totals 2615. I also work out daily for 2hrs, intense weight training and cardio, I am underestimating how many calories I burn but I say around 500. So, I subtract that from 2615, to get 2115, and subtract that from 2960 to get 845.
So I am burning 845 calories a day; is that fine? My diet plan has 212g of protein, portioned throughout the day, so my 1g/lbs is met, but my next question is am I starving my muscles? They get the protein they need and some, but I am cutting back calories.

I generally multiply my bodyweight in lbs by 13 as a really crude bmr calculator.

Using a factor of 16 may be going a little too far, but try it and see.

The only thing I would ask is, 'When does your body recover?'

I see a burnout coming

I've lost 4lbs so far. I have noticed a burnout to a degree - I feel the soreness in my whole body whereas before it was just a small fatigue. Sometimes I even sleep after work, but I don't see that as a bad thing as sleep is when you recuperate. Is burning that many calories fine for building muscle and losing fat? I think my plan is nearly flawless, but sticking to it is a different story.

I hate BMR formulas, especially ones that are based only on weight. Telling a person how much they can/should eat based on a simple number is tantamount to trying to describe an entire forest based on a drawing of a leaf.

The honest to God best way to figure out how much you should eat sucks. It's going to take effort and time, but you're just going to have to experiment. You should be eating enough that you have enough energy to make it throughout the day without a nap really, and still get your workout in. If you don't, you may need to pure more carbs (yes, I said MORE carbs, carbs are not the enemy, despite what trendy diet fans will tell you) in your diet or just adjust your diet altogether.

It took me about a month of playing around with my diet to figure out how much to eat to lose weight without losing muscle; now that i'm going into a building phase, especailly since my muscle mass is different than how it was before, I'm having to go through that process again, but with a better baseline to start from.

And if I may be blunt, focusing on calories and JUST weight are going to lead you down a number crunching nightmare of a road to nowhere. Focus on eating smart, focus on getting to the gym and just don't gorge yourself. If you're eating in an excess but working out, your body will build muscle which burns fat. If you're eating in a deficit, your body will burn away fat (and muscle too if it's too much of a deficit!). The key is really not to eat too many empty calories.

I assume that you're working out to a) be healthier and b) look better and, along those lines, the absolute BEST thing you can do is invest in a body fat analyzer, whether it's a scale or calipers and track that number. Make sure it keeps going down, if it ends up trending upwards re-analyze your eating and exercise habits.

I don't have much fat to lose, only 15lbs. I used to have around 40, but lost it by building muscle, and eating a ton surprisingly. I am just having problems with this fat. I am not eating empty calories, but I am eating a lot of the same foods throughout the day (eggs, bananas, and milk mostly). Should I get a fat body analyzer, or a capiler? Which is more accurate? I think my plan is fine for now, 2600 seems to be right but I'll up it a bit this weekend and hope I don't nap.

I think this plan is very flawed by simple default of the above statement.

You structure your diet to build muscle or to burn fat. It is very difficult to cater for both at the same time.

My personal style is to build muscle then shred later, but everyone is different. Even bodybuilders are aware that there mass can across as much as 40lbs while they are trying to build muscle as staying ripped starves you of the conditions required.

Are you cycling your training?

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