NEAT 101 - everything you need to know

NEAT, which stands for Non-Exercise Activity Thermogenesis, describes the calories burned through daily activities that are not deliberate exercise. Understanding NEAT can help you learn more about your body and may benefit you if you’re trying to maintain or lose body weight.

NEAT refers to the energy expended during all activities that are not structured exercise, sleeping, or eating. It includes actions like walking, fidgeting, standing, and other non-exercise movements that contribute to your daily calorie expenditure. NEAT activities include:

• Walking or biking for transportation
• Taking the stairs instead of the elevator
• Standing rather than sitting at a desk
• Doing household chores like vacuuming or gardening
• Fidgeting, such as tapping your feet or moving your hands

Small, consistent activities that contribute to your NEAT can accumulate over time and contribute to your energy balance. NEAT can vary widely between individuals based on occupation, lifestyle and personal habits. Beyond its role in weight management, NEAT has health benefits. Regular movement throughout the day can improve cardiovascular health, reduce the risk of metabolic conditions, and enhance overall wellbeing.

Unlike formal exercise, tracking NEAT can be challenging. However, wearable fitness trackers or smartphone apps that monitor your daily steps can provide a general estimate of your overall movement patterns, although this isn’t an accurate representation of your daily NEAT.