What Is NEAT?
NEAT stands for Non-Exercise Activity Thermogenesis. It's the energy you burn through all daily activities outside of sleeping, eating, or intentional exercise.
Examples of NEAT Activities
- Walking to your car or around the house
- Standing instead of sitting
- Fidgeting, pacing, or tapping your feet
- Household chores (cleaning, cooking, laundry)
- Playing with kids or pets
- Shopping, browsing stores, running errands
NEAT
300-2,000 cal/day
Depends on lifestyle and activity level
Gym Session (1 hr)
200-500 cal
Even intense workouts burn less than high NEAT
How Much Does NEAT Actually Matter?
NEAT can vary by up to 2,000 calories per day between two people of the same weight, height, and age. This is key for sustainable fat loss.
Key Study: Levine et al. (1999)
Researchers overfed participants by 1,000 cal/day for 8 weeks. Some gained minimal weight, others gained significant fat. The difference? NEAT.
Result: High-NEAT individuals unconsciously increased daily movement by up to 692 calories/day, burning off the surplus. Low-NEAT individuals stored excess as fat.
NEAT by Occupation
Office Worker
300-700 NEAT cal/day
Teacher
800-1,200 NEAT cal/day
Retail Worker
1,000-1,500 NEAT cal/day
Construction Worker
1,500-2,000+ NEAT cal/day
Key Insight
A construction worker burns an extra 1,000+ calories daily compared to an office worker - without ever stepping foot in a gym.
10 Ways to Increase NEAT
Track Daily Steps (10,000+)
Increasing from 5,000 to 10,000 steps burns 200-300 extra calories daily. Use a step tracker and set hourly movement reminders.
Use a Standing Desk
Standing burns 50-60 more calories per hour. 4 hours standing = 200-240 extra calories. Alternate sitting/standing every 30-60 min.
Walk During Phone Calls
A 30-minute call adds 1,500-2,000 steps. Pace around your house or office instead of sitting.
Do Household Chores Actively
Cleaning, cooking, laundry, and yard work burn 150-300 calories/hour. Make chores part of your movement routine.
Take "Movement Snacks" Every Hour
Set a timer to stand and move for 2-5 minutes every hour. 10 breaks × 3 min = 30 min extra movement (~100 cal).
Park Farther Away
An extra 5-minute walk adds 500-700 steps per trip. Choose the farthest parking spot.
Use Stairs Instead of Elevators
Climbing stairs burns 8-10 calories per minute. 5 flights daily = 40-50 extra calories.
Walk After Meals
A 10-15 minute post-meal walk improves digestion, stabilizes blood sugar, and adds 1,000-1,500 daily steps.
Fidget More
Fidgeting can burn 300-350 extra calories daily. Try a balance board or wobble cushion while sitting.
Play With Kids or Pets
Active play burns 200-400 calories/hour. Tag, fetch, wrestling - it's fun and effective.
Why NEAT Drops During Fat Loss
When you're in a calorie deficit, your body tries to conserve energy by unconsciously reducing NEAT. This is called adaptive thermogenesis.
How Much Does NEAT Drop?
Studies show NEAT can decrease by 200-500 calories/day during aggressive diets. This is why fat loss stalls even when you think you're in a deficit.
Signs Your NEAT Is Dropping
- Increased fatigue throughout the day
- Less fidgeting or spontaneous movement
- Choosing to sit instead of stand
- Avoiding stairs or walking longer routes
- Decreased step count despite same routine
How to Maintain NEAT During Cuts
- Track steps: If drops 2,000+, consciously increase
- Moderate deficits: Stick to 20-25% below TDEE
- Diet breaks: Every 8-12 weeks, eat at maintenance
- Prioritize sleep: Poor sleep reduces NEAT
- Strategic caffeine: Can temporarily boost NEAT
NEAT vs Cardio: Which Is Better?
NEAT Advantages
- Doesn't interfere with recovery
- Sustainable daily (no rest days needed)
- Lower injury risk (low-impact)
- Accumulates throughout the day
- Less hunger-inducing than intense cardio
Cardio Advantages
- Burns more calories per minute
- Improves cardiovascular fitness
- Can target specific heart rate zones
Best Approach
Prioritize NEAT for baseline activity (10,000+ steps), then add cardio if fat loss stalls. Most people can lose fat with just NEAT + resistance training + diet. See our caloric deficit guide for more.