WALKING / NEAT

What is NEAT, and why does everyday movement matter?

NEAT, or non-exercise activity thermogenesis, is the energy you use for everything that is not sleeping, eating or deliberate exercise: walking to the shops, standing, housework and even fidgeting. It varies a lot between people. In one well-known study, lean volunteers sat about two hours less per day than mildly obese volunteers, and everyday steps are the easiest way to raise it.

By the Upmoat studio · Published October 3, 2026 · Last updated October 3, 2026

Key takeaways

NEAT covers all movement that is not sleep, eating or sport-like exercise (Levine, 2002).
In an overfeeding study, two-thirds of the increase in daily energy use came from NEAT (Levine et al., 1999).
Mildly obese volunteers were seated about 2 hours longer per day than lean volunteers (Levine et al., 2005).
Walking is the biggest, easiest NEAT lever, and step counts are a practical way to track it.
NEAT complements exercise; it does not replace guideline activity or strength work.

What does NEAT stand for?

NEAT stands for non-exercise activity thermogenesis. “Thermogenesis” simply means energy turned into heat by the body.

Endocrinologist James Levine, who led much of the research, defines it as the energy expended for everything we do that is not sleeping, eating or sports-like exercise, from walking to work and typing to yard work and fidgeting (Levine, 2002). Your daily energy use is often split into four parts:

Where your daily energy goes
Component	What it is	How much you control it
Basal metabolic rate	Energy to keep you alive at rest	Little day to day
Thermic effect of food	Energy used digesting and processing food	Little
Exercise activity	Planned workouts and sport	High, but limited by time
NEAT	All other movement: walking around, standing, chores, fidgeting	High, spread through the day

What does the research on NEAT show?

NEAT changes when people overeat

In a 1999 study in Science, 16 non-obese volunteers ate 1,000 kcal a day more than they needed for eight weeks. Two-thirds of the increase in their total daily energy expenditure came from increased NEAT, and changes in NEAT accounted for the ten-fold differences in how much fat people stored.

Sitting time differs between people

In a 2005 study, also in Science, researchers measured posture and movement every half-second for 10 days in 10 lean and 10 mildly obese sedentary volunteers. The obese volunteers sat for about two hours longer per day. The authors estimated that adopting the lean group’s NEAT behaviours could use an additional 350 kcal a day. The study is small, and it describes differences rather than proving cause.

Culture and jobs shape NEAT

Levine’s 2002 review notes that agricultural and manual workers have high NEAT, while wealth and industrialisation appear to reduce it. Desk-based work and car-based commuting remove a lot of incidental walking from modern days.

How does walking fit into NEAT?

Walking that is not a workout, such as going to the shops, pacing during calls or walking to a colleague’s desk, is NEAT. That makes daily step counts a handy, if imperfect, proxy for it: they capture walking well, but not standing or fidgeting.

The NHS also recommends breaking up long periods of sitting, in addition to getting active minutes each week (NHS).

How can you increase NEAT?

Stand up every 30–60 minutes. Refill water, stretch or walk to the far printer.
Take calls standing or walking.
Choose stairs for short trips between floors.
Walk or cycle short journeys instead of driving.
Do chores actively. Gardening, cleaning and carrying shopping all count.
Use a walking pad or standing desk for part of the day; see our walking pad guide.
Watch your step trend. A rising weekly average is a good sign your NEAT is rising too.

NEAT vs exercise: which matters more?

NEAT and exercise compared
	NEAT	Exercise
Time needed	Spread across the day	A dedicated block
Intensity	Mostly light	Moderate to vigorous
Counts towards WHO weekly guideline	Only brisk portions	Yes
Builds strength and fitness	A little	Yes, especially resistance and vigorous training
Easiest way to measure	Daily steps	Minutes, distance or workouts

They work best together. WHO guidelines recommend 150–300 minutes of moderate activity a week plus strength work, and also recommend limiting sedentary time (WHO, 2020). NEAT handles the second part; workouts handle the first. For the bigger picture, see how many steps a day you actually need and how walking fits into fat loss.

General information only, not medical advice. If you have a health condition, are pregnant or are returning to activity after an injury, check with a doctor before changing how much you walk.

Frequently asked questions

What counts as NEAT?

Any movement that is not sleeping, eating or deliberate exercise. Examples are walking around, standing, housework, gardening, shopping, taking the stairs and fidgeting.

Is walking NEAT or exercise?

Both, depending on context. A planned brisk walk is exercise. Walking that happens as part of daily life, such as going to the shops or around the office, is usually counted as NEAT.

How many calories does NEAT burn?

It varies widely between people and days, depending on job, lifestyle and body size. In one Science study, researchers estimated that adopting more active everyday habits could add about 350 kcal a day for the people they studied.

Can NEAT replace going to the gym?

Not entirely. NEAT helps reduce sedentary time, but WHO guidelines also recommend moderate or vigorous activity each week and muscle-strengthening activity on two or more days.

How do I track NEAT?

Daily steps are the simplest practical measure, since walking is the largest part of NEAT for most people. They do not capture standing or fidgeting.

From the studio behind this journal

Watch everyday movement add up.

StepIsland is Upmoat’s walking app and step counter for iPhone and Apple Watch. Pick a companion, set a goal and watch an illustrated world grow with your Apple Health steps, live on your Lock Screen, Dynamic Island, widgets and Apple Watch.

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