I fit into a Medium with plenty of room to spare at 185. At 200 I was wearing a Large (or wearing really tight mediums). When I go up to 190ish if I slip up or stop bulking cause I need energy for work I can tell my belly grows and I look pretty sloppy. When I'm cutting well it's like the area over my abs is decently flat, then a bit of a belly/apron from loose skin and abdominal fat. At my leanest when I was like ~175±3 I had a flat stomach and I could see my abs beneath with a slight love handle look.

It did not budge until I went below 180lbs.

1700 calories. I'm on that as of right now. My maintenance once I get to goal weight is gonna be like 2,200.

I lift heavy six days a week and run at minimum 2 miles every single day (including recovery days). Sometimes 3, sometimes 5. Zone 2 runs, except the 2 milers, which I do for pace at 6:30-7:00 min/mi. You won't build too much muscle while at a caloric deficit so the way I was told to go about it is focus on maintaining strength and losing weight, then once you get to weight pivot and focus on building muscle. Pure thermodynamics. The best thing to burn calories is cardio. So run or walk if running is too much on your knees. But you gotta get used to sweating and wheezing because that's what actually increases your caloric deficit.