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@bothwell
Pretty simple maths, tbh: there are 3500kcals in 1lb of fat, so you measure your weight every day and plot it against a chart that separately details what your daily calorie intake is. You can use the average of the difference between the two to determine what your energy expenditure is. Note that this needs to be done over a fairly long period of time to cover the days where you eat ten pizzas during a marathon PS3 session or Ramadan begins.
Here is a superbly boring but illustrative spreadsheet with all these things filled out and a moving average line for extra nerd-cred: http://jeremy.zawodny.com/blog/archives/006851.html