Hong Life CalculatorsUnderstanding the NEAT calculator — concept and principle
NEAT (non-exercise activity thermogenesis) is the energy you spend moving outside planned exercise: walking around, standing, doing chores, fidgeting. It varies more between people than almost any other part of daily energy use, so this calculator gives a rough estimate of what your steps and standing time add to your day.
How it is calculated
- From steps = steps × weight (kg) × 0.0005, i.e. about 0.5 kcal per kg of body weight per 1,000 steps.
- From standing = hours standing × weight (kg) × 0.4, i.e. about 0.4 kcal per kg per hour above what you would burn sitting.
- NEAT estimate = from steps + from standing, in kcal per day.
The principle
Moving your body costs energy roughly in proportion to the mass you carry, which is why both terms scale with weight. A typical walking step moves you about 0.7 m, so 1,000 steps cover roughly 0.7 km, and walking on level ground costs somewhat under 1 kcal per kg per km; 0.5 kcal per kg per 1,000 steps is a middle-of-the-road figure. Standing needs postural muscle work, so it burns a little more than sitting, but the difference per hour is small. Researchers such as James Levine showed that people who naturally stand and move more can burn hundreds of kilocalories a day more than similar people who sit, which is why NEAT matters for weight control.
Worked example
- Inputs: weight 75 kg, 8,000 steps, 3 hours standing.
- From steps = 8,000 × 75 × 0.0005 = 300 kcal.
- From standing = 3 × 75 × 0.4 = 90 kcal.
- NEAT estimate = 300 + 90 = 390 kcal/day.
| Weight (kg) | NEAT estimate (kcal/day) |
|---|---|
| 18.8 | 98 |
| 37.5 | 195 |
| 56.2 | 293 |
| 75 | 390 |
| 93.8 | 488 |
| 112 | 585 |
| 150 | 780 |
How to read the result
The figure is the extra energy from these two behaviours, not your total daily expenditure and not all of NEAT (chores, fidgeting and stairs are not counted). Going from 4,000 to 10,000 steps at 75 kg adds about 225 kcal a day, which over weeks is meaningful. Use the result to compare scenarios, for example adding a 20-minute walk or a standing desk, rather than as an exact number to eat back.
Common mistakes
- Adding this number on top of a TDEE that already uses an activity factor, which counts the same movement twice.
- Counting steps from a running workout here as well as in an exercise calculator.
- Assuming a phone or watch step count is exact; counts can differ by 10% or more between devices.
Frequently asked questions
How many calories do 10,000 steps burn?
With this rule, about 5 kcal per kg, so roughly 350 kcal for a 70 kg person and 450 kcal for 90 kg.
Does standing really help with weight?
The per-hour effect is small (about 30 kcal for 75 kg), but standing usually leads to more walking and shifting, which adds up.
Is NEAT the same as exercise calories?
No. Exercise energy is planned training; NEAT is everything else you do while awake that is not sleeping, eating or sport.
Sources: Levine JA. Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism 2002. · Ainsworth BE et al. 2011 Compendium of Physical Activities. Medicine & Science in Sports & Exercise 2011.