Use this spreadsheet to estimate energy use based on your personal routine. The complete Compendium of Physical Activities can be found at the website at the top of the spreadsheet. It contains the Metabolic Equivalent of Task (MET) for hundreds of Physical activities (PA). Chapter 8 in the book, Finishing Strong! Strength Training for Old(er) Guys contains a discussion on this topic, the good and the not-so-good.
Finishing Strong! Strength Training for Old(er) Guys 