I'm finally getting serious about dieting, and have read through the stickies, and want to make sure I am on the right track. I am currently 184 lbs. and 22% bodyfat at 5'10"(skinny-fat.) I train cardio roughly 3.5-4 hours per week (and increasing that slowly) in run/bike/swim in preparation for participating in a couple of triathlons later in the year, and mix in weights/calisthenics about 2-3 times a week. Right now, my primary goal is to get my body fat percentage down to 15% or lower. Using the Harris-Benedict equation it gives me the following: Maintenance: 2803 Calories/day Fat Loss: 2242 Calories/day Extreme Fat Loss: 1682 Calories/day Are the Fat Loss/Extreme Fat loss levels reasonable levels to start out at, or should I start with the Base-500cal method? Would either of those levels lead to much muscle loss if protein levels are kept above 1g/lb??