weird... I answered but it hasn't posted it.
trust me on the pics - you don't want them now yet
regarding body-fat estimate: the best I have is the machine you stand on barefoot which gives an estimate (that's what we have at the gym) - it gave me 22%.
calories - between 1200-1500 a day. (not on the half day cheat day of course)
regarding the fat distribution - I'm pretty lucky in the sense that it's pretty even.
training - most types of high intensity cardio leave me in pain in my left knee. The only thing I can do is endurance training in climbing which is awesome but which I haven't been able to do since my climbing partner has been called back for some additional military training and someone who is not my regular partner mostly wouldn't have the patience for it. So I'm pretty much left to my regular low intensity stuff which is done throughout the day (I am always on my feet walking around). I know it's not great but I haven't been able to find a solution to it yet - I'm open to suggestions always.