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NEAT Calculator
Calculate Your Non-Exercise Activity Thermogenesis!
ℹ️ Note: This result is for informational purposes only.
Your NEAT Value
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Your NEAT value...
ℹ️ Note: This result is for informational purposes only.
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NEAT (Non-Exercise Activity Thermogenesis) is the number of calories burned during your daily routine outside of exercise—through work, walking, housework, and small movements. NEAT can account for 15-30% of your daily energy expenditure, making its optimization crucial for successful weight loss. Use our calculator to find out exactly how many calories you burn daily from NEAT and get tips to increase it.
Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.
What is NEAT and why does it matter for weight loss?
NEAT stands for Non-Exercise Activity Thermogenesis—the calories you burn from all movement that isn't formal exercise, sleeping, or eating. This includes work activities, walking, fidgeting, housework, and even standing. NEAT can vary by up to 2000 calories per day between sedentary and active people, making it a huge factor in weight management. People with high NEAT naturally maintain a healthier weight even without structured workouts. Increasing NEAT is often easier and more sustainable than adding more gym sessions. Small daily changes can create a significant calorie deficit over time without feeling like traditional exercise.
How can I increase my NEAT throughout the day?
Take stairs instead of elevators, park further from entrances, and stand while on phone calls. Set hourly reminders to stand and move for 5 minutes during desk work. Do active chores like vacuuming, gardening, or organizing instead of sitting during free time. Walk to nearby destinations instead of driving, and pace while thinking or talking. Use a standing desk for part of your workday, even alternating between sitting and standing. Small habits like tapping your feet, gesturing while talking, and taking the long route add up to hundreds of extra calories burned daily.
How many calories can NEAT burn per day?
NEAT typically burns 200-700 calories per day for most people, though it can range from under 100 to over 1000 depending on lifestyle. Someone with a desk job and minimal movement might burn only 200-300 calories from NEAT. Active professions like nursing, retail, or construction can burn 600-800+ calories from NEAT alone. The difference between a sedentary and active person can be 400-600 calories daily just from NEAT. Even fidgeting and small movements can contribute 100-300 calories per day. Over a year, optimizing NEAT by 300 calories daily could result in 14kg of fat loss without any other changes.
Does NEAT count as exercise or physical activity?
NEAT is physical activity but not formal exercise. Exercise refers to structured, planned activities like gym workouts, running, or sports. NEAT covers all the spontaneous, unstructured movement you do throughout the day. Both contribute to your total daily energy expenditure (TDEE), but NEAT is typically more sustainable long-term. While exercise can burn 200-500 calories in a session, NEAT burns calories consistently throughout the entire day. For many people, increasing NEAT is more effective for weight maintenance than adding more workouts. The key is that NEAT happens naturally as part of your lifestyle rather than requiring dedicated workout time.
Can increasing NEAT replace going to the gym?
NEAT can significantly support weight loss and health but doesn't fully replace structured exercise for fitness goals. High NEAT helps create a calorie deficit without the time commitment of gym sessions. However, strength training and cardio provide specific benefits like muscle building, cardiovascular fitness, and metabolic improvements that NEAT alone can't achieve. For pure weight loss, increasing NEAT by 500 calories daily is as effective as a moderate workout. For overall health and fitness, combining high NEAT with 2-3 weekly workouts is optimal. If you hate the gym, maximizing NEAT through an active lifestyle can still help you maintain a healthy weight successfully.
How can I increase my NEAT throughout the day?
Take stairs instead of elevators, park further from entrances, and stand while on phone calls. Set hourly reminders to stand and move for 5 minutes during desk work. Do active chores like vacuuming, gardening, or organizing instead of sitting during free time. Walk to nearby destinations instead of driving, and pace while thinking or talking. Use a standing desk for part of your workday, even alternating between sitting and standing. Small habits like tapping your feet, gesturing while talking, and taking the long route add up to hundreds of extra calories burned daily.
How does a desk job affect my NEAT?
Desk jobs dramatically reduce NEAT, often by 300-500 calories per day compared to active occupations. Sitting for 8+ hours suppresses spontaneous movement and fidgeting that normally burns calories. Office workers may burn only 200-300 calories from NEAT, while someone in retail or nursing burns 500-700. Combat this by using a standing desk for 2-4 hours daily, setting movement reminders every hour, and taking walking breaks. Walk during lunch instead of eating at your desk, and take calls while standing or pacing. Even small changes like parking further away, using restrooms on different floors, and hand-delivering messages instead of emailing can add 100-200 calories daily.
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