Non-Exercise Activity Thermogenesis Explained

Published: February 2026

Understanding Total Daily Energy Expenditure

The body expends energy throughout the day in several distinct ways. Total daily energy expenditure (TDEE) consists of multiple components: basal metabolic rate (the energy used at rest), thermic effect of food (energy used to digest), planned exercise, and non-exercise activity thermogenesis (NEAT).

While planned exercise is important, NEAT often accounts for a substantial portion of daily energy expenditure and varies significantly between individuals. Understanding NEAT helps explain why activity levels vary widely and why different people expend different amounts of energy.

What is NEAT?

Non-Exercise Activity Thermogenesis refers to the energy expended through all daily living activities that are not planned exercise or sleep. This includes occupational tasks, household activities, leisure activities, fidgeting, maintaining posture, and general movement throughout the day.

NEAT encompasses activities like walking to work, gardening, cooking, cleaning, playing with children, occupational tasks, typing at a desk, and even standing rather than sitting. It is the cumulative energy cost of daily living.

Examples of NEAT Activities

Occupational tasks represent a significant portion of NEAT for many people. Someone with an active job—such as nursing, construction, retail, or teaching—expends substantially more energy through work activities than someone in a sedentary office job. This occupational difference can represent hundreds of calories per day.

Household and leisure activities contribute significantly. Gardening, vacuuming, cooking, washing dishes, playing with children, and recreational activities all require energy. These activities accumulate throughout the day.

Postural activities include maintaining posture throughout the day and small movements like fidgeting. Studies show that people who spend more time standing rather than sitting expend more energy, even when not formally exercising.

Transportation varies based on whether people walk, cycle, use public transport, or drive. Active transportation choices increase NEAT substantially.

Individual Variation in NEAT

NEAT varies dramatically between individuals, even when they have similar body size and planned exercise. Research shows that identical activity behaviours can result in different NEAT values between individuals, suggesting both behavioural and biological factors influence NEAT.

Some people are naturally more active in daily life—they walk more, fidget more, stand more, and engage in more occupational or household activities. Others are naturally more sedentary. These differences persist even when people attempt to match their activity levels.

Occupational differences account for substantial NEAT variation. A person with an active job may expend 500 to 800 more calories per day through work activities compared to someone with a sedentary job, independent of planned exercise or intentional activity increases.

The Importance of Movement in Daily Life

While planned exercise provides important health benefits, NEAT also contributes significantly to total energy expenditure and supports health. People who are more active throughout the day tend to maintain lower body weight, even if they do not exercise formally.

Increasing NEAT does not require structured exercise. It happens through making active choices throughout the day: taking stairs instead of elevators, walking or cycling for short trips, standing while working when possible, and engaging in household and recreational activities.

For many people, increasing NEAT is more sustainable than committing to formal exercise programs. Small, consistent increases in daily movement accumulate over time.

Sedentary Behaviour and Health

Research increasingly recognises that prolonged sitting is associated with various health risks, independent of planned exercise. Even people who exercise regularly may experience negative health effects if they spend most of their time sedentary.

Breaking up sedentary time with movement is beneficial. Standing, walking, or light activity breaks throughout the day support health beyond their contribution to energy expenditure.

Practical Approaches to Increase NEAT

Increasing NEAT requires intentional choices, though these choices often become habitual over time. Practical strategies include parking further away to increase walking, using stairs when possible, standing during phone calls or while reading, gardening, engaging in active hobbies, and choosing active transportation when feasible.

The key is finding activities that fit personal preferences and lifestyle. People are more likely to sustain increased activity when it aligns with their interests and routines.

Key Takeaways

Non-Exercise Activity Thermogenesis represents the energy expended through daily living activities and varies substantially between individuals based on occupation, lifestyle, and activity preferences. While often overlooked, NEAT contributes significantly to total daily energy expenditure and supports health. Increasing daily movement through active choices is a practical, sustainable approach to supporting health and energy balance.