- NEAT is the energy consumed by unstructured movements, such as walking, climbing stairs, or gesturing.
- It can range from 10% to 40% of daily caloric expenditure, often more than the workouts themselves.
- Increasing it is easy: the more you walk, the more you move and the less you depend on automation.
We often say we need to rethink our relationship with training. It shouldn’t be something we squeeze in when we have extra time or treat like a duty (because it’s not). Instead, it should be a non-negotiable part of our schedule—just like a meeting or a dinner.
But that’s just the first step. The ultimate goal is for training to become so ingrained in your daily life that you don’t even need to plan for it—like eating or sleeping. You just do it because it feels natural. This is the sweet spot, where movement is no longer an obligation but an enjoyable part of life.
Of course, getting there takes time. The best way? Start by incorporating small movement-based habits into your routine—things that don’t feel like workouts but still keep you active. Because here’s what’s often overlooked: movement isn’t just what happens during a workout. There’s another key player in your daily energy expenditure—NEAT (Non-Exercise Activity Thermogenesis).
What is NEAT?
NEAT includes all the everyday movements that burn calories without being structured exercise. Think walking while talking on the phone, taking the stairs, cleaning the house, or even shifting positions while sitting. Gardening, biking, or walking a few extra blocks also count.
These small actions may seem insignificant, but they add up. In fact, NEAT can account for anywhere between 10% to 40% of your daily energy expenditure, depending on your lifestyle. That’s a big deal.
Why NEAT matters
To understand NEAT’s impact, let’s break down how your body burns energy each day:
- Basal Metabolic Rate (BMR)
The calories your body burns at rest (breathing, heart function, body temperature, brain activity). This makes up 60-75% of your total energy use. - Exercise Activity Thermogenesis (EAT)
Your actual workouts, which contribute only 5-10%. (Surprised? Most people are.) - Thermic Effect of Food (TEF)
The energy needed to digest and process food, about 10%. - NEAT
The calories burned through everyday movement, ranging from 10% to 40%.
In other words, NEAT can have a greater impact on your daily energy burn than your workouts. Even the most dedicated athlete only trains for an hour or two per day, but what about the rest of the time? That’s where NEAT comes in.
How to increase your NEAT
Want your NEAT to be closer to 40% than 10%? The key is simple: make your lifestyle more active. Here’s how:
- Walk More – Get off the bus a stop early, park farther away, take the stairs instead of the elevator.
- Stand More – Use a standing desk if possible, or simply stand up and stretch regularly.
- Move While Doing Other Things – Walk around while on calls. If you love reading, try pacing indoors while you do it. (Maybe skip reading while walking outside, though—distractions can be risky!)
- Take Active Breaks – Stand up every hour, stretch, or move for a few minutes.
- Do Chores Manually – Wash dishes by hand, vacuum, or do some gardening instead of relying on machines.
By now, you get the idea: the more you move, the more calories you burn.
Even if you already train regularly, NEAT plays a crucial role. A more active metabolism aids recovery, prevents long periods of inactivity, and boosts energy expenditure without requiring extra workouts.
The best part? You don’t have to overhaul your life. Just make small, consistent adjustments. Over time, they add up.
So, instead of focusing only on your workouts, rethink how you spend the rest of your day. The secret to feeling better and burning more calories might already be in your daily routine.