NEAT: The Hidden Calories You’re Not Counting

The problem you can feel

‍

You train hard, then sit the rest of the day. Energy dips. Cravings show up. Steps disappear.
Not a willpower issue. It’s a movement gap.

‍

‍

Meet NEAT (and why it matters)

‍

NEAT = non-exercise activity thermogenesis.
Translation: the calories you burn living your life—standing, walking, fidgeting, carrying stuff, tidying the house.

‍

It’s sneaky powerful. For many busy adults, NEAT adds up to 200–300+ extra calories on a normal day. It also keeps muscles lightly active so your body clears glucose better. Result: steadier energy, fewer 3 p.m. snack attacks, and less stiffness after lifting.

‍

Think of workouts as the engine. NEAT is the idle that keeps everything warm.

‍

‍

What actually counts (hint: almost everything)

• Standing while you read an email.
• Walking during a call.
• Taking the stairs one floor.
• Parking at the far end of the lot.
• Carrying all the groceries in one go like a hero.
• Wiping counters, folding laundry, playing chase with the kids.
• Tapping your foot at your desk. Yes—fidgeting burns more than sitting still.

‍

None of this needs leggings, chalk, or a timer. It just needs you, moving.

‍

‍

Real life, not a routine

‍

Office day: Put your water bottle far enough away that you have to stand to reach it. Walk a loop for every phone call. Print on the second floor. Two birds: steps + smugness.

Home day: Start a “one song, one chore” rule. Press play, move until the song ends. Kitchen looks better, body feels better.

Travel day: Walk the terminal instead of guarding the charging outlet. Stand in the boarding line instead of scrolling. Hotel stairs for one floor up or two down.

Training day: Lift as planned. Later, add something gentle: a dog walk, a grocery run on foot, a 7-minute tidy. NEAT helps recovery by keeping blood moving.

‍

‍

Why this beats most “hacks”

‍

NEAT lowers the cost of entry to almost zero. No change of clothes. No schedule block. No ego.
Because it’s easy to start, you actually do it. Because you do it often, it compounds.

‍

‍

A simple anchor so this sticks

‍

Pick one rule you’ll follow most days:

• “I walk every phone call.”
• “I stand up after I hit ‘send’ on any email.”
• “I take the stairs for at least one floor.”
• “I do a 5–10 minute walk after dinner.”

‍

That’s it. One anchor beats twelve intentions.

‍

‍

What you’ll notice in a week

‍

Mornings feel lighter.

Afternoon dips are smaller.

You’re less stiff after leg day.

Your steps go up without trying.

And yes—the scale and waistline tend to like it.

‍

‍

Take-home

‍

Keep your workouts. Add life movement.

NEAT is the hidden 300: easy calories, better blood sugar, better mood.

Make movement the default—walk calls, stand more, carry things, take the long way.

Simple, repeatable, TFL-approved. It compounds.

‍