Body Fat Estimation?

I lost about 70 lbs a few years ago, I went down to about 165 from the 240-250 range. I did this by watching what I ate and cardio, I didn't do any strength training. I finally started strength training a year ago but although I did get strong and filled out a bit I did stop seeing gains and I was told that this was because I was still eating like I was trying to lose weight. I spent the last 8 months or so eating well and I got back up to 190lbs and I did get stronger. Now I want to trim some of the fat that I put on. I can still wear my 32" waistline pants but some are more snug than others. I'm going to keep my regular workout routine and do cardio but I'm going to carefully monitor my diet. I'm 43 years old, I'm 6' tall and like I said, around 190 lbs. I usually do about 45 minutes strength training each day, arms, shoulders, back and chest one day and core and legs the next. I also do about an hour of cardio, running uphills and walking down. My big question would be how many calories should I be eating a day so I lose mostly fat and not too much muscle? Also, if someone could give me a body fat estimation I'll be able to figure out how long this might take if I can burn a pound of fat per wee. Thanks for the help! Taken today slighty nsfw, wearing boxer shorts Edit: Can't believe I forgot the picture link http://imgur.com/a/AfvAZ