← All Exercise Calorie Burn

Calories Burned Boosting Non-Exercise Activity (NEAT)

Updated Nov 26, 2025

105
cal/hour
average additional burn vs. sitting (70kg)
Standing (instead of sitting)Calories per 30 min: 55 cal, Calories per hour: 110 cal, Intensity level: Very Low, Muscles targeted: Core, legs (stabilizers), back, MET value: 1.5
Light Walking (e.g., around office, short errands ~3.2 km/h)Calories per 30 min: 92 cal, Calories per hour: 184 cal, Intensity level: Low, Muscles targeted: Quads, hamstrings, glutes, calves, core, MET value: 2.5
Light Household Chores (e.g., cooking, dusting, washing dishes)Calories per 30 min: 85 cal, Calories per hour: 169 cal, Intensity level: Very Low-Low, Muscles targeted: Arms, shoulders, core, legs (variable), MET value: 2.3
Moderate Paced Walking (e.g., brisk walk to bus stop ~4.8 km/h)Calories per 30 min: 129 cal, Calories per hour: 257 cal, Intensity level: Low-Moderate, Muscles targeted: Quads, hamstrings, glutes, calves, core, hip flexors, MET value: 3.5

Is Boosting Non-Exercise Activity (NEAT) Effective for Weight Loss?

Boosting NEAT significantly contributes to daily energy expenditure, accumulating meaningful calorie burn over time beyond structured exercise. While individual NEAT activities burn fewer calories than intense workouts, consistent small increases throughout the day can lead to substantial weekly and monthly deficits, supporting sustainable weight management without perceived strenuous effort.

AI Coach Tip

Integrate small movement breaks into your day, like standing while on the phone or taking the stairs. Your AI Weight Coach can help you identify personalized NEAT opportunities and track progress, making these minor changes impactful for your overall health goals.

Track Your Progress

AI Weight Coach helps you make smarter choices every day with personalized coaching.

Download AI Weight Coach

Referenced In

Related

Boosting Non-Exercise Activity (NEAT) 184 cal/hour Effective Exercises to Break a Weight Loss Plateau 710 cal/hour Effective Cardio for Female Weight Loss 720 cal/hour Effective Exercises to Break a Weight Loss Plateau 770 cal/hour