A good start for "what it's supposed to look like" and balance is this video:
https://www.youtube.com/watch?v=z04uoO7U_SA
KOPS is a good start, but then look at your balance. My best fit is well behind KOPS.
Saddle height is very simple: On the bike, riding slowly on the flat, unclip one foot and put that heel on the pedal. Then resume pedaling very slowly. If your knee needs to be completely locked out to stay in contact with the pedal, or if your heel slightly loses contact with the pedal even though the leg is straight, your saddle height is about right. Try it with both legs. Be careful not to rock your pelvis while doing this. Your saddle may want to be a couple mm above or below the heel touch point. You have to try it and see what works for you.
I wouldn't jump right into a pro fit. Your body hasn't acclimated yet to the position. Your best position will change over the next year.
You can spread the pedaling load out somewhat over the pedal stroke. This will reduce peak force on your knees. Push forward at the top of the stroke, like you are trying to kick a dog off your front wheel. At the bottom, pull back like you are scraping mud off your shoe. On the backstroke, think about lifting the weight of your leg up. Not pulling up on the pedal, but just getting the weight off it.
It's useful to do pedaling drills: in a very low gear on the flat, spin fast, concentrating on pedaling with the shoe upper as though there is a layer of air between the bottom of your foot and the shoe's insole.