Nick- that's about right, it depends on a lot of things, though. Heat or shitty cold weather later on (depending on your area), stress, etc. All things equal about 5k cal is okay for you.
protein should be higher if you are concerned about fat, which you are, right? just aim for 1.5x your current weight, more if you want. really just depends on money. 2x will still be fine, as well.
Ideal breakfast? depends on how many meals you eat. Also depends on when your practice is. If you have practice early, like the ass crack of dawn, get in a lot carbs (unless they make you feel like shit). 200-300g carbs maybe. Get in some protein, of course, and for practices over an hour get in some coconut oil to add a longer fuel that'll help.
If you have noon practice then get in some healthy fats. eggs, butter, PB, oil, etc. the rest is usually protein. if you want a oats have some too. Also, no egg white bullshit.
The best breakfast is a sandwich, IMO. some toast, avocado, eggs, sausage, cream cheese and some chicken/turkey and you're golden.
More goals/details would help us help you.