NEAT, or Non-exercise activity thermogenesis, is the energy used by the body during daily activities other than structured exercise. This includes activities like walking, typing, cleaning, and fidgeting.

To calculate NEAT, you will need to keep track of your daily energy expenditure for a week and then subtract the energy used for structured exercise. Here are the steps to do this:

  1. Keep a food diary: Record everything you eat and drink in a food diary, including the portion size, time of day, and any physical activity you do.

  2. Determine your Basal Metabolic Rate (BMR): Your BMR is the minimum number of calories your body needs to survive while at rest. You can use an online BMR calculator to estimate your BMR based on your age, weight, height, and gender.

  3. Track your physical activity: Wear a heart rate monitor or an activity tracker to measure the energy used during structured exercise and other physical activities throughout the day.

  4. Calculate Total Energy Expenditure (TEE): TEE is the total number of calories burned in a day, including the energy used during structured exercise and NEAT. To calculate TEE, add the number of calories burned during structured exercise to your BMR.

  5. Subtract structured exercise from TEE: Subtract the number of calories burned during structured exercise from TEE to get the NEAT. This is the number of calories burned through non-exercise activities.

By calculating NEAT, you can gain a better understanding of the role daily activities play in your overall energy expenditure. Increasing NEAT through small changes, such as taking the stairs instead of the elevator or taking regular breaks to move around, can help you maintain or lose weight.

Note: The accuracy of this calculation may vary based on individual factors such as diet and other physical activities. It's always best to consult with a healthcare professional before making changes to your diet or physical activity.


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