NEAT covers everything from standing at your desk and climbing stairs to washing dishes and animated talking. It is the most variable component of total energy expenditure between people at similar body sizes, which partly explains why some people seem to “eat the same amount but gain less weight.”
In people who overeat, NEAT rises to dissipate some of the extra energy; in calorie restriction, NEAT tends to fall as the body conserves energy. This “NEAT suppression” is one reason weight loss often slows or plateaus.
For the full evidence base and practical strategies to raise your daily movement without dedicated exercise sessions, read the deep-dive article on Non-Exercise Activity Thermogenesis. The takeaway: for most desk-bound adults, increasing NEAT — not just gym sessions — is one of the most sustainable ways to raise daily calorie expenditure.