Why Some People Burn More Calories at Rest: The NEAT Factor

Ever wonder how some people stay lean without frequent workouts? The secret might not be in the gym—but in their daily habits. Non-Exercise Activity Thermogenesis (NEAT) refers to the calories burned through everyday movements like fidgeting, standing, or walking around.

What Is NEAT?

NEAT, or Non-Exercise Activity Thermogenesis, refers to the energy your body uses for all daily activities that aren't intentional exercise, sleeping, or eating. This includes everything from walking to check the mail, fidgeting in your seat, standing up, tapping your foot, or simply holding good posture.

1. Fidget Frequently: Tapping your feet, stretching, or making small movements while seated might seem minor, but they add up over time.

2. Stand More Often: Use a standing desk when possible, or set reminders to stand up and move around every hour.

3. Walk While You Talk: Take calls or attend virtual meetings while walking or pacing to add more movement to your day.

4. Take the Stairs: Skip the elevator and use the stairs whenever you can—it’s a quick way to boost your activity.

5. Park Farther Away: Choose a parking spot further from your destination to sneak in a few extra steps.

Conclusion

NEAT plays a significant role in daily calorie burn, and while some aspects are influenced by genetics, many are within your control. By becoming more aware of how your body uses energy during everyday activities, you can make small adjustments that lead to lasting health benefits. Whether it’s through fidgeting, standing more, or simply moving whenever you can, increasing NEAT is a practical and effective way to support your fitness goals—no gym required.

NEAT is shaped by various factors such as your genetics, lifestyle, environment, and daily habits—and it plays a significant role in the total number of calories you burn each day, outside of formal workouts.

How Genetics Influence NEAT

One of the most important factors determining how much energy you burn through NEAT is your genetic makeup. Research shows that some individuals have naturally higher NEAT levels, allowing them to burn more calories through everyday movements—often without even realizing it.

These people may find it easier to stay lean without following intense workout routines, simply because their bodies are wired to burn more energy at rest or during light activity. Scientists believe this may be due to more active thermogenic processes in their muscles, giving them a metabolic edge when it comes to calorie expenditure during routine tasks.

If you want to burn more calories without stepping foot in the gym, small changes to your daily habits can go a long way. Here are some simple ways to increase your NEAT (Non-Exercise Activity Thermogenesis):

For instance, someone who naturally moves more—standing frequently, pacing, or fidgeting—can burn several hundred more calories per day than someone who remains still for long periods, even if both are technically "sitting at a desk."