NEAT Estimator
A free NEAT estimator for Non-Exercise Activity Thermogenesis — the calories you burn from everything except sleep, f...
What NEAT Estimator does
The NEAT Estimator on CalBurndown calculates the calories you burn from daily movement that isn't sleep, digestion, or structured exercise. It walks you through your job type, commute, active hobbies, and fidgeting tendency to produce a daily NEAT figure you can add to your basal metabolic rate for a more accurate total daily energy expenditure. The form uses clear, labeled categories—from sedentary office work to manual labor, and from driving to biking—making it easy to select habits that reflect your actual routine. A distinctive feature is the breakdown of your result: it shows the baseline NEAT plus separate contributions from your job, commute, active hobbies, and fidgeting, with practical suggestions like switching to a standing desk or taking walking meetings to increase the total. The tool also notes that Levine's research found fidgeting alone can drive 350+ kcal/day variation, and it reminds users that the numbers are population averages, not personal measurements.
How to use the CalBurndown NEAT Estimator
- 1
Select your job type from the options: Sedentary office/remote, Hybrid, On feet most of the day, or Manual labor
- 2
Choose your commute method: Drive, Public transit, Bike/walk, or Work from home
- 3
Enter hours per week of active hobbies like walking, gardening, or dog walks (not gym workouts)
- 4
Pick your fidgeting tendency: Still, Average, Fidgety, or Very fidgety
- 5
View the estimated daily NEAT figure and the itemized breakdown of job, commute, hobbies, and fidgeting contributions
Best for
This option suits someone who wants a quick, form-based snapshot of non-exercise calories to inform diet or activity goals without needing to track every step with a wearable.
Limitations
- Results are population averages and may not reflect individual metabolism or daily habit variations
- The form does not capture all movement, such as incidental stairs or short walks not categorized as hobbies or commute
- No unit switching or integration with personal health data; outputs are estimates only
NEAT Estimator FAQ
- Can I use this tool if I have a physically demanding job?
- Yes—select Manual labor from the job type options. The estimator includes a separate commute contribution and allows you to add active hobby hours, so it accounts for work-related and leisure movement beyond structured exercise.
- Does the fidgeting selection really move the needle that much?
- According to the tool's notes, James Levine's research found fidgeting alone can drive 350+ kcal/day variation between people, so choosing Still versus Very fidgety can meaningfully shift your daily NEAT total.
- Is the NEAT number meant to replace my total calorie goal?
- No—the output is designed to be added to your basal metabolic rate for a more honest TDEE estimate. The tool explicitly states these are population averages and your real NEAT depends on small habits the form cannot capture.
- Can I increase my NEAT using the suggestions built into the tool?
- Yes—the page lists concrete ways to add NEAT, such as using a standing desk for 4 hours (+120 kcal), taking a 20-minute walk after lunch (+90 kcal), or having a walking meeting (+135 kcal), all based on population averages.
Similar tools
Based on shared tags