advice needed..

mlh29

I have been doing the stuff recommended on this site for a while now.
I have lost a few lbs, mostly lost size, to include muscle on my diet.
I am a male,32yo, 68 inches tall current weight of between 188-190 down from 212 in SEPT. I started mfp on advice from a friend.
My diary is open. For about six months prior to mf p I ate very very little, did lots of cardio ( average of 1500 a day, sometimes in excess of 2500) and did not lose.. my intake ws under 1200
On advice here I upped my intake for a few weeks to 1600 ish, didnt lose, cut down on cardio to about 825-1200 a day still not losing weight but losing sixe etc. 3 weeks ago I upped my intake to about 2200 flat still doing cardio but not as hard..

I know get to the point..
I do between 800-1200 daily for cardio I am now eating 2250 at 40 carb35 pro 25 fat
My bmr is 1770, maintain is 2470 a 1000 deficit would be 1470 total,, which is 300 under the bmr .. which according to some is a nogo. So I think if I burn more than 700 calorie I need to start adding back food to keep at 1770 ?
Should I be eating more to lose??
Am i just burning away muscle/ or keping myself at too much of a deficit I am at a loss right now and looking for guidance

I have to get about 20 lbs lighter but need to keep strength with it. Not going for a 6pack or body builder stats just healthy