Here’s why you need to up your NEAT game! Non-exercise activity thermogenesis burns more way calories than you think…
🔥 What Is NEAT?
NEAT is the energy (aka calories) you burn doing everything that isn’t formal exercise — walking, cleaning, fidgeting, cooking, standing, yard work, etc.
📊 Why NEAT Matters So Much
Because you get to burn more calories in a day without working out!
Your total daily calorie burn =
👉 BMR (Basal Metabolic Rate) × Activity Factor
-
Sedentary (very low NEAT): × 1.2
-
Lightly active: × 1.3–1.4
-
Moderately active: × 1.5–1.6
-
Very active (high NEAT): × 1.7+
Let’s say your BMR is 1,500 calories:
| NEAT Level | Multiplier | Total Daily Burn |
|---|---|---|
| Very sedentary | 1.2 | 1,800 calories |
| Lightly active | 1.4 | 2,100 calories |
| Highly active | 1.7 | 2,550 calories |
👉 That’s a 750 calorie/day difference — just from how much you move outside the gym!
🧠 The Key Point
You can burn hundreds more calories a day by increasing NEAT:
- Take more steps
- Stand more
- Move around while on calls
- Get up from your desk every 60-90 minutes and bang out 20 air squats
- Clean, cook, walk, fidget
