The Power of NEAT: Burn Up to 2,000 Extra Calories Without Exercise

When we think about burning calories, most of us imagine structured workouts—jogging, cycling, lifting weights. But there’s another powerful (and often overlooked) way to boost daily energy burn: non-exercise activity thermogenesis (NEAT).

What Is NEAT (Non-Exercise Activity Thermogenesis)?

NEAT is the energy you burn from everyday activities that aren’t formal workouts. Examples include:

• Walking to the mailbox

• Carrying groceries

• Standing while talking on the phone

• Cleaning the kitchen

• Gardening or yardwork

• Fidgeting in your chair

These seemingly small actions can add up to hundreds—or even as much as 2,000 calories per day.

Why NEAT Is Important for Weight Loss and Health

The amount of NEAT varies greatly between people.

• Low NEAT: Desk jobs, prolonged sitting, little daily movement

• High NEAT: Jobs or lifestyles that involve walking, standing, or lifting

This difference can play a major role in weight management, metabolism, and long-term health. Unlike workouts, NEAT doesn’t require extra time set aside—it fits seamlessly into your daily routine.

How to Increase NEAT and Burn More Calories Daily

Simple, realistic ways to boost your NEAT include:

• Taking the stairs instead of the elevator

• Walking during phone calls

• Parking farther from store entrances

• Doing light chores more frequently

• Playing active games with your kids

• Breaking up long sitting periods with short movement breaks

By making small changes consistently, you can increase your daily calorie burn without ever stepping foot in a gym.

The Bottom Line on NEAT and Weight Loss

Over time, increasing your NEAT can:

• Boost metabolism

• Prevent weight gain

• Improve energy levels

  
  

As my favorite speaker once said:“Inefficiency is great when you’re trying to lose weight.”

So go put your socks in the sock drawer—one sock at a time—and keep your NEAT up all day long.