"The more I read through the posts on this site the more confusing I think it gets."
I hear ya.
From what I have gathered the best way to determine when to water change is by testing Nitrate level approx every 5 days with a cycled tank. More frequently (again as determined by Nitrate level) in a cycling tank or if there are other water quality problems or symptoms.
As for quantity to change in a fully cycled tank, this has to be be determined over a period of weeks by keeping a log of percentage changed and checking Nitrate level the next day, this reading will determine if more needs to be changed weekly.
Same day Nitrate test wouldnt be an accurate test since it'll take some time for the fresh water to mix with the old.
I'm learning but this is my best understanding so far.
Feel free to correct me if I'm wrong and why I'm wrong please.