December 5, 2025
Non-Exercise Activity Thermogenesis (NEAT) is the energy you spend moving in everyday life—outside of planned exercise. Small, repeatable actions can meaningfully raise daily calorie burn and improve health.
NEAT is the largest adjustable slice of daily burn for most people besides structured exercise.
Walking more, breaking up sitting, and active chores are the highest-impact, easiest NEAT wins.
Tiny nudges (stairs, pacing on calls, standing) compound into 100–300 extra kcal per day.
Choose sustainable, low-friction habits and stack them in existing routines for lasting results.
Ranking reflects estimated daily calorie increase for an average 70 kg adult, practicality for desk-based lifestyles, time cost, and adherence potential. Estimates use MET values: sitting ~1.3 MET, standing ~1.6–2.0 MET, easy walking ~3.0 MET, stairs ~8–9 MET. Ranges are approximations and vary by body size, pace, and duration.
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NEAT can account for hundreds of calories daily—without workouts. Raising NEAT improves weight management, blood sugar control, and cardiometabolic health. Focusing on low-effort behaviors you can repeat every day delivers compounding benefits.
Strong calorie impact, universally accessible, minimal time friction when split into short bouts.
Great for
High adherence with timers; improves glucose control and reduces stiffness while meaningfully lifting NEAT.
Great for
Large energy return if feasible; embeds movement into a non-negotiable routine.
Great for
Common tasks at 2–4 METs add meaningful NEAT; easy to pair with music or calls for consistency.
Great for
Short, high-intensity bursts with low time cost; reliable daily opportunities in multi-story buildings.
Great for
Adds load to existing walking; strengthens grip and posture; flexible for most routines.
Great for
Lower burn than walking but very accessible and sustainable throughout the workday.
Great for
Turns existing talk time into movement; low friction and enjoyable.
Great for
Variable by day but high adherence due to fun; boosts mood and relationships.
Great for
Small but compounding; automates movement through clever placement.
Great for
NEAT grows through repetition, not intensity: many short, easy bouts outperform occasional long efforts.
Body size and pace matter: larger individuals and brisker movement raise calorie burn, but sustainability matters more.
Embedding movement into existing routines—commutes, calls, chores—beats relying on motivation.
NEAT supports metabolic health independently of weight loss by reducing prolonged sitting and improving glucose dynamics.
Frequently Asked Questions
NEAT is Non-Exercise Activity Thermogenesis: energy spent on everyday movement like walking to the store, chores, stairs, and fidgeting. Exercise (EAT) is planned, structured activity like workouts. NEAT is lower intensity but occurs more frequently and can add substantial daily burn.
For many adults, 100–300 extra kcal per day is realistic with simple changes (more steps, movement breaks, stairs). Larger increases are possible if you add longer walks, active commuting, or sustained chores. Individual results vary with body size, pace, and duration.
Yes, but modestly. Standing is roughly 0.3–0.7 MET higher than sitting. Over a few hours, alternating sit–stand can add 30–80 kcal. It also reduces stiffness and may improve comfort. Aim to pair standing with small foot movements to increase NEAT further.
Fidgeting is real NEAT. Toe-tapping, leg bouncing, and posture shifts raise energy burn slightly. On their own these are small, but over hours they compound. Combine fidgeting with walking breaks and steps for meaningful daily impact.
Use step counts, movement reminders, and time-on-feet. Fitness watches estimate energy, but values are approximations. Track behaviors (steps, movement breaks taken, stair counts) rather than chasing precise calorie numbers for better adherence.
Choose options that match your fitness and environment. Start with short bouts, wear supportive shoes, use handrails on stairs, and avoid pain. If you have balance issues, joint concerns, or diabetes, consult a clinician for personalized guidance.
NEAT turns routine moments into meaningful energy burn and health gains. Pick two or three low-friction actions—extra steps, movement breaks, stairs—and embed them into your day. Small, repeatable choices compound into lasting results.
