NEAT: The Secret Calorie Burn You’re Missing

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.