Great post nolineon. That's the best place to start, tailsK.
It's all about experimenting to see what works best for you. Here's an idea on your calorie intake question. Try to ignore how many calories food contains and just eat whatever you want (within primal guidelines, of course) for a week. Eat when you're hungry, and stop when you're full, simple as that. At the end of a week plug everything you ate into FitDay or a similar tool and see what your calories were. Also evaluate how you feel and if you notice any weight loss. Since you're exercising well I'd recommend taking body measurements and relying on those instead of weight, though. Keep track of your progress and experiment to find what works for you. Personally I switch up something at the beginning of each month to see how it works.
"Be careful about reading health books. You may die of a misprint." - Mark Twain