Newbie question, please be gentle!

Hey everyone,

I have lurked these forums for about a year but fonau just decided to post. I've read threads on here and even googled (attempted) answers to some of my questions but there seems to be a variety of answers and broad answers.

I have been working out rather extensively for the past month or so. Usually between 1-3 miles running (11 minute mile) and hit the free weights for about an hour (chest,biceps,triceps,shoulders, back etc)

I am male, 5'8 215 pounds so obviously I have some weight to lose but I also want to build muscle or get "toned" at the same time. I am currently at 1450 calories a day.

My questions (if you kind knowledgeable people will assist) are as follows :

Is this enough calories daily? To little?
Is Cardio a must? Should I continue to do a couple miles every day?
Is it ok to do certain weight exercises every day? For example I am bench pressing 50 pounds 3x10 ...same with bicep curls , etc. since I still relatively low in the weight category is it ok to lift using these muscles daily?

Basically I am just looking for a proper workout routine that will maximize results. I don't mind hard work or daily effort. Just need a bit of guidance !


Thanks to all who respond :-)