Could a Higher NEAT Score be the Key to Losing Weight More Easily?

Most of us have heard of TDEE (total daily energy expenditure) and RMR (resting metabolic rate) but fewer people know about NEAT (non-exercise activity thermogenesis).   NEAT can significantly influence how many calories you burn outside of structured exercise.

TDEE Breakdown

TDEE is made up of four main components:

1. Basal Metabolic Rate (BMR) – 60–75%
   • The calories your body burns at rest to sustain life (breathing, circulation, organ function).
2. Non-Exercise Activity Thermogenesis (NEAT) – 15–50%
   • Calories burned from everyday movement (walking, standing, fidgeting, cleaning).
3. Exercise Activity Thermogenesis (EAT) – 5–15%
   • Calories burned during planned workouts.
4. Thermic Effect of Food (TEF) – 5–10%
   • Calories burned digesting and processing food.

How NEAT Affects TDEE

• NEAT is highly variable—a sedentary person may burn as little as 150 calories/day, while an active individual can burn 800+ calories/day through NEAT.
• A higher NEAT level increases TDEE, making it easier to maintain or lose weight without extreme diet or exercise changes.
• Sedentary lifestyles lower TDEE, making weight gain more likely since fewer calories are burned throughout the day.

NEAT plays a major role in daily energy expenditure and can make up a larger portion of calorie burn than exercise for some people. Increasing NEAT through small daily movements can help maintain a higher TDEE without needing intense workouts.   Here are some tips to maximize NEAT to burn more calories daily:

1. Walk More Throughout the Day

• Take the stairs instead of the elevator.
• Park farther away and walk extra steps.
• Set a timer to stand and walk every 30–60 minutes.
• Walk around while talking on the phone.

2. Stand More

• Use a standing desk instead of sitting all day.
• Stand while watching TV, reading, or scrolling on your phone.
• Try a treadmill or balance board while working.

3. Fidget and Move Constantly

• Tap your feet, bounce your legs, or shift positions frequently.
• Stretch, roll your shoulders, or move while sitting.
• Play with a stress ball or fidget tool.

4. Do Daily Activities with More Effort

• Clean the house with extra energy (vacuuming, scrubbing, dusting).
• Carry groceries instead of using a cart.
• Take multiple trips when unloading groceries.
• Wash your car by hand instead of using a drive-through.

5. Engage in Low-Intensity Hobbies That Require Movement

• Gardening, yard work, or landscaping.
• Dancing while cooking or cleaning.
• Playing with kids or pets.
• Doing DIY projects, woodworking, or crafting.

By making small, intentional movement changes throughout your day, you can increase calorie burn and improve overall health without structured workouts.  Improving your NEAT score is a great answer for those who either don’t enjoy traditional exercise or don’t have the time.

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