NEAT (Non-Exercise Activity Thermogenesis)

The “invisible” calories: walking, standing, working, fidgeting. Why high NEAT can slow a hardgainer — and how to manage it.

What is NEAT?

In shortNEAT covers all calories you burn outside planned training (Exercise Activity Thermogenesis, EAT): walking, stairs, house/yard work, job activity, posture maintenance — even fidgeting.

TDEE building blocks: BMR + NEAT + EAT (exercise) + TEF (thermic effect of food).
Why it matters: NEAT varies widely (hundreds of kcal/day). High NEAT can erase your surplus.
Hardgainer angle: Often very high NEAT due to occupation, many steps, or restless behavior.

Estimating NEAT

Direct measurement is tough. Practical approaches:

Steps as a proxy: 10,000 steps ≈ about 250–500 kcal (depends on body mass/pace/incline).
Residual method: NEAT ≈ TDEE − (BMR + EAT + TEF) (TEF roughly ~10% of intake).
14-day averages: morning bodyweight, steps & calories → average to see the trend.

Note: tracker calorie readouts are often off — step counts are more robust. Cold weather, job changes, moves and travel can shift NEAT substantially.

Example: When NEAT erases your surplus

Assumptions: 75 kg, target surplus +500 kcal/day, strength training 4×/week (EAT steady).

Week A: 6,000 steps/day → moderate NEAT → weight creeps up.
Week B: 12,000 steps/day → +300–600 kcal/day extra → surplus erased or even a deficit.

Bottom line: Same food, far more movement → gains stall.

Managing NEAT (gaining phase)

Set a step corridor: e.g., 7,000–9,000/day while bulking (instead of “the more, the better”).
Limit extra cardio: keep it short and easy (conditioning, not exhausting).
Tame fidgeting: brief sitting/breathing breaks; slow down after meals.
Consider job NEAT: standing/walking roles → plan higher intake accordingly.
Link calories to steps: >10k steps? add a +150–250 kcal “NEAT buffer” (test and adjust).

Tip: steer training with RPE and track RIR; respect the SRA window and avoid junk volume by hitting MEV.

Common mistakes

Confusing NEAT with cardio: EAT (planned exercise) ≠ NEAT (daily life).
Ignoring weekends: sightseeing/partying → NEAT spikes → weight stalls.
Only watching calories: without step data, the real cause stays hidden.

Myth #2: More is more? Myth #1: Six-meal dogma

Practice: 14-day plan

Day 0: estimate needs (BMR → total energy); set a step corridor.
Daily: weigh in (AM); log steps, calories, training.
Day 14: weekly average flat & steps high? add +150–250 kcal or bring steps into corridor.
Keep going: work in 8–12-week blocks; recalibrate with job/season changes.