When most people think about burning calories, they picture intense gym sessions or long cardio workouts. But there's a lesser-known contributor to your daily energy expenditure that can have a significant impact on your overall health and fitness—Non-Exercise Activity Thermogenesis, or NEAT.
NEAT includes all the movement you do outside of intentional exercise. That means everything from fidgeting, walking your dog, doing household chores, taking the stairs, or even standing while you work.
To understand NEAT’s role in your overall metabolism, it helps to look at Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories you burn in a day and is made up of four main components:
Basal Metabolic Rate (BMR): Calories your body burns at rest to support basic functions.
Thermic Effect of Food (TEF): Energy used to digest and absorb food.
Exercise Activity Thermogenesis (EAT): Calories burned through intentional physical activity.
Non-Exercise Activity Thermogenesis (NEAT): All other daily movement that isn’t planned exercise.
NEAT can account for anywhere from 15% to 50% of your daily calorie burn, depending on your lifestyle. That’s why increasing NEAT is one of the easiest and most sustainable ways to support your fitness goals—especially if you struggle to find time for structured workouts.
Here are simple, realistic ways to increase NEAT and boost your daily energy expenditure without heading to the gym:
Take the stairs instead of the elevator.
Park farther away from your destination to add extra walking.
Stand up and stretch every hour during work.
Do chores mindfully—vacuuming, gardening, or even washing dishes count!
Walk while on calls or meetings.
Use a standing desk or alternate between sitting and standing.
These small shifts in daily habits can add up to a meaningful difference in your overall activity level, energy use, and even weight management.
Beyond calorie burn, NEAT plays a crucial role in:
Improving insulin sensitivity
Supporting cardiovascular health
Reducing risks associated with sedentary behavior
Enhancing mood and energy levels
Incorporating more movement throughout your day doesn't just help your body—it also supports your mental well-being and long-term health.
You don’t need a gym membership to stay active and support your metabolism. NEAT is a powerful, often underestimated way to improve health, maintain a healthy weight, and increase energy levels—just by moving more throughout your day.
Start small, stay consistent, and look for natural opportunities to move more. Your body (and your metabolism) will thank you.
Christina Wilson
Author