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<h2>What is EAT? The Truth About Calories Burned Through Exercise</h2>If you’ve ever tracked your workouts with a fitness app or smartwatch, you’ve probably seen how many calories you burn during exercise. But how does that number fit into your overall metabolism? And is working out really the best way to lose fat?To understand this, you need to know about EAT—Exercise Activity Thermogenesis.Let’s break it down in simple terms and show you how EAT fits into your total calorie burn.<h3>What Does EAT Stand For?</h3> EAT = Exercise Activity Thermogenesis It refers to the calories your body burns during structured, intentional exercise.This includes:<ul><li>Weight training </li><li>Running or jogging </li><li>Swimming </li><li>Cycling </li><li>Playing sports </li><li>Group fitness classes (e.g., CrossFit, HIIT, spinning) </li><li>Any other planned workout session </li><li>Basically, if it’s a scheduled or purposeful workout, it falls under EAT.</li></ul>It does not include unplanned or spontaneous movement like walking around the house, standing at your desk, or fidgeting. Those fall under <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT (Non-Exercise Activity Thermogenesis).</a><h3>How EAT Fits Into Your <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE</a></h3> To understand the role of EAT, you need to know about TDEE – Total Daily Energy Expenditure.Your <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE </a>= the total number of calories you burn in a day, which includes:<ul><li><a data-mce-href="https://fitfortune.ae/blog/understanding-bmr--the-key-to-your-calorie-needs" href="https://fitfortune.ae/blog/understanding-bmr--the-key-to-your-calorie-needs">BMR </a>– Calories your body burns at rest to stay alive </li><li><a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT </a>– Calories from daily non-exercise movement </li><li><a data-mce-href="https://fitfortune.ae/blog/understanding-tef--the-thermic-effect-of-food" href="https://fitfortune.ae/blog/understanding-tef--the-thermic-effect-of-food">TEF </a>– Calories used to digest and process food </li><li>EAT – Calories burned during formal exercise</li></ul>EAT is just one part of your TDEE, but for many active people, it plays a meaningful role—especially when workouts are consistent and intense.<figure id="figure-pxu256mrmkm8lu4den"><img id="pxu256mrmkm8lu4den" src="https://media.gettyimages.com/id/876810182/photo/having-snack-after-training.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cSypBiAs2fwJdf_fpLESlFgivdA8hV0ePDymgWaBxxQ=" alt="Having Snack After Training" title="Having Snack After Training" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/876810182/photo/having-snack-after-training.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cSypBiAs2fwJdf_fpLESlFgivdA8hV0ePDymgWaBxxQ=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>How Much Does EAT Contribute to Daily Calorie Burn?</h3> EAT usually contributes 5% to 15% of your total <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE</a>. The exact number depends on:<ul><li>How often you work out </li><li>The intensity of your workouts </li><li>The type and duration of exercise </li><li>Your body weight and muscle mass</li></ul>Here’s a rough breakdown of calories burned in a typical workout (for someone around 70–85kg):<ul><li>45-minute weight training session: 250–400 calories </li><li>30-minute jog at moderate pace: 300–450 calories </li><li>1-hour spin class: 500–700+ calories </li><li>HIIT circuit: 350–600 calories depending on intensity</li></ul>So yes—you can burn a lot of calories with exercise, but that doesn’t mean it should be your only strategy for fat loss.<h3>Why EAT Alone Won’t Get You Lean</h3> Here’s where most people go wrong: They assume exercise is the main driver of fat loss.The truth is: You can’t out-train a bad diet. And you definitely can’t rely on exercise alone to create a calorie deficit.For example:<ul><li>One slice of pizza = ~300 calories </li><li>You’d need ~30 minutes of jogging to burn that off </li><li>It’s much easier to not eat the extra slice than to run it off</li></ul>This doesn’t mean workouts aren’t important—they absolutely are. But EAT should be one piece of a complete strategy, not the whole plan.<figure id="figure-4f6wl3zb2am8lu57cm"><img id="4f6wl3zb2am8lu57cm" src="https://media.gettyimages.com/id/1188401916/photo/woman-holding-dumbbell.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=FoL_VwL6fjoZPWml70-_hww6i5ep_FRv0v_DXMq4oTU=" alt="Woman holding dumbbell" title="Woman holding dumbbell" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1188401916/photo/woman-holding-dumbbell.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=FoL_VwL6fjoZPWml70-_hww6i5ep_FRv0v_DXMq4oTU=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Real Power of EAT: Muscle, Health &amp; Longevity</h3> The real long-term value of exercise goes far beyond calorie burn. Here’s what consistent training really does:✅ Builds and preserves muscle<ul><li>More muscle = higher BMR = more calories burned at rest </li><li>Muscle gives your body shape and improves metabolic health</li></ul>✅ Improves insulin sensitivity and nutrient partitioning <ul><li>Your body becomes better at storing food as muscle, not fat</li></ul>✅ Boosts cardiovascular health <ul><li>Reduces risk of heart disease, diabetes, and high blood pressure</li></ul>✅ Supports mental health <ul><li>Releases endorphins, lowers stress, improves mood and focus</li></ul>✅ Helps with consistency and lifestyle discipline<ul><li>Builds structure into your week and supports long-term habits</li></ul>In short: Exercise is a catalyst for change, not just a calorie burner.<h3>&nbsp; EAT vs <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT </a>Which One Is More Important?</h3> Let’s compare:<ul><li>EAT is structured movement (your workout) </li><li><a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT </a>is unstructured movement (everything else—steps, chores, fidgeting, walking)</li></ul>In reality, <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT </a>often burns more total calories per week than EAT, especially for people who don’t train every day.Example:<ul><li>One 60-minute workout burns ~400 calories = 2,000 calories/week if you train 5x </li><li>Walking 10,000 steps per day = ~400–500 calories/day = 2,800–3,500+ calories/week</li></ul>So don’t overlook NEAT—it’s your daily fat-burning ally. But combine both for the best results.<h3>&nbsp; How to Optimize EAT for Your Fitness Goals</h3> Here’s how to use EAT strategically based on what you want to achieve:🔥 Fat Loss<ul><li>Focus on 3–4 strength training sessions per week </li><li>Add 1–2 short cardio sessions (e.g., walks, HIIT, or incline treadmill) </li><li>Keep workouts challenging but manageable—you don’t need to destroy yourself every session</li></ul>💪 Muscle Gain<ul><li>Train 4–6x/week, prioritizing progressive overload </li><li>Minimize excessive cardio to avoid burning too many calories </li><li>Focus on recovery, eating in a surplus, and tracking progress</li></ul>⚖️ Maintenance &amp; Health<ul><li>3–4x/week full-body or mixed training </li><li>Include mobility, stretching, or light cardio for well-rounded fitness </li><li>Keep things flexible and enjoyable to maintain long term</li></ul><figure id="figure-5mmb21r6l5m8lu7axm"><img id="5mmb21r6l5m8lu7axm" src="https://media.gettyimages.com/id/2193098272/photo/a-man-is-eating-a-sandwich-while-looking-at-his-phone.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=UHEx7_KnvaTUn-2fqe7NkEr3jYNbC08atjCwvjFJ7Sw=" alt="A man is eating a sandwich while looking at his phone" title="A man is eating a sandwich while looking at his phone" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2193098272/photo/a-man-is-eating-a-sandwich-while-looking-at-his-phone.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=UHEx7_KnvaTUn-2fqe7NkEr3jYNbC08atjCwvjFJ7Sw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3> How to Track EAT (Without Overcomplicating It)</h3>While smartwatches and fitness apps can help you estimate calories burned, remember:<ul><li>They’re not 100% accurate </li><li>Use them for trends—not exact numbers </li><li>Focus on consistency and progressive overload in your training instead of chasing calorie burn &nbsp;<h3>Final Thoughts: EAT Is Essential—but Not Everything</h3>Exercise should support your goals, not punish your body.Yes, it burns calories—but its real strength is building a body you love, boosting your health, and helping you stay consistent long-term.</li></ul>EAT is a powerful part of your metabolic puzzle, especially when combined with:<ul><li>A smart nutrition plan </li><li>High daily movement (<a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" data-mce-selected="inline-boundary">NEAT</a>) </li><li>Rest and recovery </li><li>Stress management &nbsp; Want the full picture of how your body burns calories? Check out my deep dives on:</li></ul>👉 <a data-mce-href="https://fitfortune.ae/blog/understanding-bmr--the-key-to-your-calorie-needs" href="https://fitfortune.ae/blog/understanding-bmr--the-key-to-your-calorie-needs">BMR </a>– Your body's base calorie burn 👉 <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT </a>– The underrated movement that burns fat 👉 <a data-mce-href="https://fitfortune.ae/blog/understanding-tef--the-thermic-effect-of-food" href="https://fitfortune.ae/blog/understanding-tef--the-thermic-effect-of-food">TEF </a>– How food itself burns calories 👉 <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE </a>– The complete daily calorie breakdown

Understanding EAT: How Exercise Impacts Calorie Burn

Meat and vegetables sizzling on a plate grill

<h2>What is TEF? The Thermic Effect of Food Explained</h2>When it comes to fat loss, building muscle, or maintaining your physique, most people focus on two things: calories in and calories out. But what often gets overlooked is that even digesting food burns calories.That’s where TEF comes in.<h3>What is TEF?</h3> TEF stands for Thermic Effect of Food.It’s the amount of energy your body uses to digest, absorb, and process the nutrients in the food you eat. In other words, your body burns calories just to break down what you eat—and different foods require different amounts of energy to digest.<h3>How Much Does TEF Contribute to Your Daily Calorie Burn?</h3> TEF usually accounts for about 10% of your total daily energy expenditure (<a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE</a>).So, if you eat 2,000 calories in a day, around 200 calories are burned just processing that food.It might not sound like much, but over time—especially when combined with movement (<a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT</a>) and exercise—it adds up.<figure id="figure-vtg7lfn7idm8lr3y4m"><img id="vtg7lfn7idm8lr3y4m" src="https://cdn.durable.co/getty/1dV44EEglxibG5SJzUKS6eRfqvWyuKQhKiLy7hz7s6MnIzFwfzpBaN2Y9wncCim8.jpeg" alt="healthy food" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/1dV44EEglxibG5SJzUKS6eRfqvWyuKQhKiLy7hz7s6MnIzFwfzpBaN2Y9wncCim8.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>TEF by Macronutrient: Not All Foods Are Equal</h3>Different macronutrients have different thermic effects. Here’s how they break down:<ul><li>Protein: 20–30% TEF — has the highest thermic effect </li><li>Carbohydrates: 5–10% TEF — moderate thermic effect </li><li>Fats: 0–3% TEF — lowest thermic effect</li></ul>That means if you eat 100 calories of protein, your body burns 20–30 calories just digesting it. But if you eat 100 calories of fat, your body may only burn 0–3 calories during digestion.<h3>Why TEF Matters for Fat Loss</h3> If you’re trying to lose fat, increasing TEF can slightly boost your total calorie burn without extra effort.While TEF alone won’t replace the benefits of exercise or movement, it’s a great support tool—especially when you optimize your diet with high-TEF foods.High-protein diets are particularly effective for fat loss because they increase TEF, keep you fuller for longer, and help preserve lean muscle during a calorie deficit.<figure id="figure-c0pmx1jkxnm8lr4ewb"><img id="c0pmx1jkxnm8lr4ewb" src="https://cdn.durable.co/getty/33VXHdJrd9wJfQ9Ip8oVMB3FKtM7axfPl6OmTGsTF1jB8yksBEWVNIBR7wsGlW8H.jpeg" alt="carbohydrates digestion" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/33VXHdJrd9wJfQ9Ip8oVMB3FKtM7axfPl6OmTGsTF1jB8yksBEWVNIBR7wsGlW8H.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Can You Increase Your TEF?</h3> Yes—and it starts with food choices. Here’s how to maximize your TEF:1. Eat More Protein<ul><li>Include a lean protein source in every meal</li><li>Helps preserve muscle, increases satiety, and raises TEF significantly</li></ul>2. Minimize Processed Foods<ul><li>Whole, unprocessed foods take more energy to digest than refined, calorie-dense junk</li><li>For example: brown rice vs. white rice, whole chicken vs. deli meat</li></ul>3. Eat Meals Instead of Liquid Calories<ul><li>Your body works harder to digest solid foods</li><li>Smoothies, juices, and shakes digest faster and burn fewer calories during processing</li></ul>4. Space Out Meals<ul><li>Eating several balanced meals per day (rather than one or two huge meals) can support consistent TEF effects throughout the day</li></ul><h3>What TEF Is Not</h3> It’s important to keep TEF in perspective. It’s not a license to eat more, and it’s not a magic fat-burning hack. You still need to be in a calorie deficit to lose fat—but TEF can help you:<ul><li>Burn a bit more throughout the day</li><li>Feel fuller longer</li><li>Maintain muscle while cutting calories</li></ul>TEF won’t drastically speed up your metabolism, but when combined with a smart strategy that includes <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT</a>, exercise, and proper nutrition—it makes a real difference over time.<h2><img id="6naaxp89hsm8lr4pr0" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="font-family: var(--body-fontFamily); font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); font-weight: var(--body-fontWeight, 400); aspect-ratio: 16 / 9;" src="https://cdn.durable.co/getty/5XyIMJQ4GXHHmSFdunK9fbXMuhSHRJSJDHraHu1cBV7joOOuZnYGdpFGBNm0d2ke.jpeg" alt="metabolism" data-mce-src="https://cdn.durable.co/getty/5XyIMJQ4GXHHmSFdunK9fbXMuhSHRJSJDHraHu1cBV7joOOuZnYGdpFGBNm0d2ke.jpeg" data-mce-style="aspect-ratio: 16/9;"></h2><h3>TEF and High-Protein Diets: A Powerful Combo</h3> Here’s a practical example:If you increase your protein intake from 15% of your diet to 30%, you’ll raise your TEF and preserve muscle mass—especially useful when dieting.This is why many coaches (myself included) recommend a high-protein, whole-food approach for anyone looking to burn fat efficiently.<h3>Final Thoughts: Don’t Ignore the Hidden Burn</h3> The Thermic Effect of Food might be small, but it’s part of your metabolism puzzle—and when you're aiming to optimize fat loss or body composition, every bit counts.By choosing smarter foods and balancing your meals, you’re not just eating to fuel your body—you’re eating in a way that helps you burn more calories, stay full longer, and support long-term results.&nbsp; Want to see how TEF fits into your complete daily burn? Check out my full breakdown of <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE</a>, <a data-mce-href="https://fitfortune.ae/blog/understanding-bmr--the-key-to-your-calorie-needs" href="https://fitfortune.ae/blog/understanding-bmr--the-key-to-your-calorie-needs">BMR</a>,<a data-mce-href="https://fitfortune.ae/blog/understanding-eat--how-exercise-impacts-calorie-burn" href="https://fitfortune.ae/blog/understanding-eat--how-exercise-impacts-calorie-burn">EAT </a>and <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" data-mce-selected="inline-boundary">NEAT</a>—and learn how to use them to build a smarter fitness and nutrition strategy that actually works.

Understanding TEF: The Thermic Effect of Food

<h3>Understanding NEAT: Non-Exercise Activity Thermogenesis</h3>When most people think about burning calories, they think of workouts—lifting weights, running, cycling, etc. But what if I told you that one of the biggest calorie-burning contributors in your day has nothing to do with exercise at all?It’s called NEAT—and it might just be the secret weapon you’ve been missing in your fitness journey.<figure id="figure-ry2ephm31m8lqeffl"><img id="ry2ephm31m8lqeffl" src="https://cdn.durable.co/getty/26gbpl5EClpfrouI4ooW4L2ElMfG1sUzH5Wu6EUgg8TiZlRBqw2HcpcUmqZsQj5H.jpeg" alt="daily activities" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/26gbpl5EClpfrouI4ooW4L2ElMfG1sUzH5Wu6EUgg8TiZlRBqw2HcpcUmqZsQj5H.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>What Does NEAT Stand For?</h3> NEAT = Non-Exercise Activity ThermogenesisIn simple terms, NEAT includes all the calories you burn through movement that’s not formal exercise. It’s the walking you do around your house, the steps you take while grocery shopping, fidgeting, cooking, cleaning, typing, and even standing.Basically, NEAT is everything you do that isn’t eating, sleeping, or working out.<h3>&nbsp; Why NEAT Matters More Than You Think</h3> For many people—especially those who don’t have time to work out every day—NEAT can make a massive difference in daily energy expenditure.Let’s say your BMR (the number of calories you burn at rest) is 1,800 calories per day. You do a 300-calorie workout, but then sit most of the day. Your total burn might be around 2,100 calories.But if you stay active throughout the day—walking, standing, pacing on phone calls, etc.—you could burn 400–800 extra calories without stepping into a gym.That’s the power of NEAT. It’s the difference between plateauing and progressing—especially when your goal is fat loss.<h3>Examples of NEAT in Everyday Life</h3> Here are just a few activities that count as NEAT:<ul><li>Walking to the store instead of driving </li><li>Taking the stairs instead of the elevator </li><li>Cleaning the house </li><li>Playing with your kids or pets </li><li>Carrying groceries </li><li>Gardening </li><li>Walking during phone calls </li><li>Standing at a desk </li><li>Fidgeting (yes, even tapping your foot counts!)</li></ul>These small movements add up more than you realize—especially over weeks and months.<figure id="figure-mdz6hlgpurm8lqet3z"><img id="mdz6hlgpurm8lqet3z" src="https://cdn.durable.co/getty/37YRtfGoS8W4WnAN2QF8hbNLsqc6YUkuGAHmsIALGDBUXX3ZFNpla5RUPqC3Z5Qm.jpeg" alt="fitness tracker" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/37YRtfGoS8W4WnAN2QF8hbNLsqc6YUkuGAHmsIALGDBUXX3ZFNpla5RUPqC3Z5Qm.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>How NEAT Impacts Fat Loss</h3> When you're trying to lose weight, your body often adapts by lowering your metabolism slightly—especially if you're eating less and moving less.But keeping your NEAT high can prevent this adaptation.Research has shown that people with higher NEAT levels naturally burn more calories—even if they don’t do structured exercise. In fact, NEAT can vary by as much as 2,000 calories per day between individuals.If you’re in a fat loss phase, increasing NEAT can:<ul><li>Boost your total calorie burn without extra gym time </li><li>Allow you to eat more while still being in a deficit </li><li>Prevent plateaus during longer dieting phases </li><li>Help maintain weight loss once you’ve reached your goal</li></ul><h3>NEAT vs Exercise: Which is More Important?</h3> It’s not about one being better—it’s about combining both.<ul><li>Exercise improves strength, cardiovascular health, endurance, and muscle mass. </li><li>NEAT makes up a larger portion of your daily calorie burn, especially for those not training multiple hours per day.</li></ul>So, while your 45-minute workout is valuable, your movement during the other 15+ waking hours may have an even bigger effect on your total energy output.<h3>&nbsp; How to Increase Your NEAT (Without Even Trying That Hard)</h3> Here are practical ways to bump up your NEAT—even if you’re busy:<ol><li>Aim for 8,000–10,000 steps per day Even short 10-minute walks after meals make a difference. </li><li>Use a standing desk Alternating between sitting and standing can boost calorie burn and reduce stiffness. </li><li>Pace during calls Walk while you're on Zoom or taking phone calls. </li><li>Set movement reminders Every 60–90 minutes, stand up, stretch, and walk around for a minute or two. </li><li>Do chores regularly Vacuuming, sweeping, or doing laundry isn’t just productive—it’s calorie-burning. </li><li>Take the stairs Simple and effective, especially if you work or live in a multi-story building. </li><li>Park further away Turn errands into mini step sessions.</li></ol> <figure id="figure-qgt5ylnwiem8lqu89q" class=""><img id="qgt5ylnwiem8lqu89q" src="https://media.gettyimages.com/id/1254255928/photo/sports-equipment-on-blue-background.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ks4EgFh-cLBsdEY_KsrdL2ZSKpcI_RtJ7o000M3sSv4=" alt="Sports Equipment on Blue Background" title="Sports Equipment on Blue Background" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1254255928/photo/sports-equipment-on-blue-background.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ks4EgFh-cLBsdEY_KsrdL2ZSKpcI_RtJ7o000M3sSv4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Who Benefits Most from NEAT?</h3> Everyone can benefit, but NEAT is especially important if:<ul><li>You have a desk job or sedentary lifestyle </li><li>You don’t have time for daily workouts </li><li>You’ve hit a weight loss plateau </li><li>You’re reverse dieting and want to raise your metabolism </li><li>You’re looking to stay lean long-term without feeling restricted &nbsp;<h3>Final Thoughts: NEAT is Your Daily Fat-Burning Ally</h3></li></ul>NEAT isn’t sexy. It’s not a killer workout, and it doesn’t give you that adrenaline rush. But it’s one of the most powerful and underrated tools for burning calories, boosting fat loss, and supporting your health—especially over time.Start paying attention to how much you move throughout the day outside of your workouts. You might be surprised how much of a difference it makes.&nbsp; Ready to take control of your entire calorie burn? Learn how NEAT fits into your <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" data-mce-selected="inline-boundary">Total Daily Energy Expenditure (TDEE)</a> and how to maximize fat loss with smarter strategies—without cutting all your favorite foods.

What is NEAT? The Hidden Calorie Burner You’re Probably Ignoring

Using kitchen scale to calculate the right portion of healthy vegan diet

<h2>What is BMR? The Foundation of Your Calorie Needs Explained</h2>When it comes to weight loss, muscle gain, or even just maintaining your current physique, understanding your Basal Metabolic Rate (BMR) is key. It’s one of the most overlooked, yet essential, components of your total daily energy expenditure. Let’s break it down in simple terms so you can use it to take control of your fitness journey.<figure id="figure-di3z7hio1um8lpxyv2"><img id="di3z7hio1um8lpxyv2" src="https://cdn.durable.co/getty/dSimfV1karsHUKnafe1FuglJpsHcRcyNItKqBghAathmlMHPOz4wnLJasOfssfxo.jpeg" alt="calorie calculator" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/dSimfV1karsHUKnafe1FuglJpsHcRcyNItKqBghAathmlMHPOz4wnLJasOfssfxo.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>What is BMR?</h3>BMR stands for Basal Metabolic Rate. It’s the number of calories your body needs to perform the most basic functions required for survival. Think of it like the energy cost of staying alive while doing absolutely nothing.These functions include:<ul><li>Breathing </li><li>Circulating blood </li><li>Digesting food </li><li>Regulating body temperature </li><li>Brain activity </li><li>Cell regeneration</li></ul>BMR is what your body would burn if you stayed in bed all day, not moving a muscle. It doesn’t account for any movement, exercise, or physical activity—just the energy needed to stay alive.<h3>Why is BMR Important?</h3>Most people focus on workouts and diets, but BMR makes up the largest portion of your daily calorie burn—typically 60–70%. That’s right. Your body is already burning a significant number of calories even when you’re not active.If your goal is:<ul><li>Fat loss: You need to eat fewer calories than your total daily expenditure, but knowing your BMR helps prevent under-eating. </li><li>Muscle gain: You’ll need to eat above your BMR (and TDEE) to support muscle growth.</li><li>Maintenance: Understanding your baseline helps you adjust food intake with more precision.</li></ul>Without knowing your BMR, you’re essentially guessing your calorie needs—and that can lead to plateaus, frustration, or even metabolic slowdown from chronic under-eating.<figure id="figure-ywck2p21epm8lpya0z"><img id="ywck2p21epm8lpya0z" src="https://cdn.durable.co/getty/6jC22jyow3976tByucJ19JNTFGN5tIldg1DzT3Wu6JyIUjKhlqAnd14xprXaM9VS.jpeg" alt="person calculating" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/6jC22jyow3976tByucJ19JNTFGN5tIldg1DzT3Wu6JyIUjKhlqAnd14xprXaM9VS.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>What Factors Affect Your BMR?</h3>Your BMR is unique to you. It’s influenced by several personal factors:<ol><li>Age: BMR naturally declines as you age due to loss of lean muscle and hormonal changes. </li><li>Muscle Mass: More muscle means higher BMR—muscle burns more calories than fat even at rest. </li><li>Gender: Men generally have a higher BMR than women, mainly due to more lean mass. </li><li>Weight &amp; Height: Larger bodies require more energy, so these two directly impact your BMR. </li><li>Hormones: Thyroid hormones, in particular, play a major role in regulating metabolism. </li><li>Genetics: Some people are just born with faster metabolisms.</li></ol><h3>How to Calculate Your BMR</h3> The most commonly used formula today is the Mifflin-St Jeor Equation. It’s simple and gives you a solid estimate.For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161Example: A 33-year-old man who is 85 kg and 180 cm tall would have a BMR of:(10 × 85) + (6.25 × 180) – (5 × 33) + 5 = 850 + 1125 – 165 + 5 = 1815 kcal/dayThat means his body needs around 1815 calories just to survive, even before considering movement or workouts.<figure id="figure-7d96trmyvm8lpylp8"><img id="7d96trmyvm8lpylp8" src="https://cdn.durable.co/getty/14mTb2zQFdwAcr7n19fhGSs7g3Y1bH46pCKcdqUfBrfNcdwVk2lOP82UYWEBmrpi.jpeg" alt="weight management" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/14mTb2zQFdwAcr7n19fhGSs7g3Y1bH46pCKcdqUfBrfNcdwVk2lOP82UYWEBmrpi.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure>It’s important to approach dietary changes with a balanced mindset. Drastic reductions in calorie intake can lead to nutrient deficiencies and decreased metabolism over time. Instead, focus on gradual changes that promote sustainable health benefits.<h3>BMR vs TDEE: What’s the Difference?</h3>BMR is just one piece of the puzzle. To get the full picture of how many calories you burn per day, you need to look at your <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE (Total Daily Energy Expenditure).</a><a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs">TDEE </a>= BMR + calories burned through activity, digestion, and non-exercise movement (we’ll cover these in more detail in the other linked posts).Think of BMR as your baseline, and everything else adds on top.<h3>Can You Increase Your BMR?</h3>Yes—but not drastically overnight. Here are science-backed ways to slightly increase your BMR over time:<ol><li>Build Muscle: Muscle tissue is metabolically active. The more you have, the more calories you burn at rest. </li><li>Eat Enough Protein: It has a higher thermic effect (your body burns more calories digesting it). </li><li>Avoid Crash Diets: Drastically lowering calories can cause your BMR to slow down over time. </li><li>Move More: While movement doesn’t directly increase BMR, it raises your TDEE, which prevents your metabolism from adapting downward. </li><li>Stay Consistent: Long-term strength training, adequate sleep, and stress management all support a healthier metabolism.</li></ol><h3>Final Thoughts: Why You Should Know Your BMR</h3>Understanding your BMR is like unlocking the code to your metabolism. It allows you to:<ul><li>Set more accurate calorie targets </li><li>Avoid common dieting mistakes </li><li>Optimize your workouts and nutrition for better results</li></ul>It’s the first number you should look at before jumping into any fat loss or muscle-building phase.Want to go deeper? 👉 <a data-mce-href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" href="https://fitfortune.ae/blog/understanding-tdee--calculating-your-daily-calorie-needs" data-mce-selected="inline-boundary">TDEE </a>– Your complete daily calorie burn 👉 <a data-mce-href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring" href="https://fitfortune.ae/blog/what-is-neat--the-hidden-calorie-burner-you-re-probably-ignoring">NEAT </a>– The underrated fat-loss tool 👉 <a data-mce-href="https://fitfortune.ae/blog/understanding-tef--the-thermic-effect-of-food" href="https://fitfortune.ae/blog/understanding-tef--the-thermic-effect-of-food">TEF </a>– How your food choices burn calories 👉 <a data-mce-href="https://fitfortune.ae/blog/understanding-eat--how-exercise-impacts-calorie-burn" href="https://fitfortune.ae/blog/understanding-eat--how-exercise-impacts-calorie-burn">EAT </a>– The calories you burn through structured exercise

Understanding BMR: The Key to Your Calorie Needs

<h2>Why Choose a Personal Trainer?</h2>
Embarking on a fitness journey can be both exciting and daunting. While self-motivation is key, having a personal trainer can transform your experience and results. In the UAE, where the fitness industry is booming, personal trainers offer tailored guidance that can significantly enhance your workout regime.

A personal trainer provides individualized attention, ensuring that your workouts are not only effective but also safe. They can help you set realistic fitness goals and design a personalized plan to achieve them. Whether you're new to fitness or an experienced gym-goer, a personal trainer helps in maintaining motivation and accountability.

<figure id="figure-o6msi5xqpum8j4dwjf"><img id="o6msi5xqpum8j4dwjf" src="https://media.gettyimages.com/id/1146745072/photo/african-athletic-man-portrait.jpg?b=1&s=2048x2048&w=0&k=20&c=kWLJpAfIe4D9UQgGAq_Q07zXcX6yfg0xVeO3bO6GJpo=" alt="personal trainer" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>The Benefits of Personal Training</h2>
One of the primary advantages of hiring a personal trainer in the UAE is the expertise they bring. They have a deep understanding of exercise science and nutrition, which allows them to create workouts that maximize results while minimizing the risk of injury.

Working with a personal trainer also means having access to a variety of exercises that keep your routine fresh and engaging. This variety is crucial in avoiding plateaus and maintaining interest in your fitness journey. Personal trainers can introduce you to new equipment and techniques that you might not have considered otherwise.

<h3>Accountability and Motivation</h3>
Committing to regular sessions with a personal trainer holds you accountable to your fitness goals. It's easy to skip a workout when you're only accountable to yourself, but knowing someone is expecting you can be a powerful motivator.

<figure id="figure-xlgfpyzrgvm8j4dwjf"><img id="xlgfpyzrgvm8j4dwjf" src="https://media.gettyimages.com/id/1125866502/photo/eyes-on-the-prize-giving-up-is-never-an-option.jpg?b=1&s=2048x2048&w=0&k=20&c=bxcAfL1nm72CJKU9M_H_M1sXvEOYw1MQfypUFW6fwJw=" alt="fitness motivation" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

Personal trainers also provide valuable feedback and encouragement. Their positive reinforcement can boost your confidence and push you to achieve more than you thought possible. This support is especially beneficial during challenging phases of your fitness journey.

<h2>Customized Workout Plans</h2>
A significant benefit of working with a personal trainer is the customized workout plans they offer. These plans are tailored to your specific needs, goals, and limitations. Whether you're aiming for weight loss, muscle gain, or improved athletic performance, your trainer will design a program that aligns with your objectives.

Customized plans also consider your schedule and lifestyle. In the UAE, where busy schedules are common, having a trainer who can adapt your workout timetable ensures consistency without compromising other commitments.

<figure id="figure-l1b7r3t7sm8j4dwjf"><img id="l1b7r3t7sm8j4dwjf" src="https://media.gettyimages.com/id/1429860360/photo/low-section-of-man-climbing-up-stairs-with-new-year-number-2023-2025-and-2026.jpg?b=1&s=2048x2048&w=0&k=20&c=bLY5LYFePgg15OqxeMILzaCpHOGqedUO3IHELD1Ka8w=" alt="workout plan" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h3>Nutrition Guidance</h3>
Fitness isn't just about exercise; nutrition plays a crucial role too. Many personal trainers in the UAE offer nutritional advice as part of their services. They help you understand how to fuel your body properly to enhance performance and recovery.

Nutritional guidance from a personal trainer can include meal planning, understanding macronutrients, and learning how different foods affect your energy levels and overall health. This holistic approach ensures that your fitness journey is comprehensive and effective.

<h2>Conclusion</h2>
Incorporating a personal trainer into your fitness journey in the UAE can be transformative. With their expertise, support, and personalized approach, you can achieve your fitness goals more efficiently and enjoyably. Whether you're just starting or seeking to break through a plateau, a personal trainer can be the catalyst for lasting change.

Transform Your Fitness Journey with a Personal Trainer in UAE

<h2>Understanding the Role of a Personal Fitness Coach</h2>
Many people in the UAE are turning to personal fitness coaches to help achieve their health and fitness goals. However, there are some common misconceptions that can deter individuals from engaging these professionals. Understanding the actual role of a personal fitness coach can make a significant difference in your fitness journey.

<figure id="figure-086zp39mctm8eu27la"><img id="086zp39mctm8eu27la" src="https://media.gettyimages.com/id/1146745072/photo/african-athletic-man-portrait.jpg?b=1&s=2048x2048&w=0&k=20&c=kWLJpAfIe4D9UQgGAq_Q07zXcX6yfg0xVeO3bO6GJpo=" alt="personal training" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h3>Misconception 1: Personal Coaches Are Only for Athletes</h3>
One of the most widespread myths is that personal fitness coaches are exclusively for athletes or those looking to compete in bodybuilding or sports. In reality, these coaches cater to all fitness levels and goals, from beginners seeking to improve their overall health to individuals aiming to lose weight or manage stress.

Personal coaches in the UAE offer tailored programs that suit diverse needs, which can include strength training, cardio, flexibility exercises, and even mental well-being practices. Their expertise isn't limited to elite athletes but extends to anyone eager to make a positive change in their lifestyle.

<h3>Misconception 2: Personal Training Is Too Expensive</h3>
Another common belief is that hiring a personal fitness coach is prohibitively expensive. While it is true that some coaches charge premium rates, there are numerous options available that cater to different budgets. Many gyms in the UAE offer packages that include personal training sessions at discounted rates.

<figure id="figure-4260jnspcm8eu27la"><img id="4260jnspcm8eu27la" src="https://media.gettyimages.com/id/466574547/photo/fiscally-fit.jpg?b=1&s=2048x2048&w=0&k=20&c=8cwmZTVxCuOe3nw-1CDi58H8wMdVGuZpmGc9OViOl34=" alt="fitness budget" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

Additionally, considering the value of personalized attention and customized workout plans can justify the cost. Investing in a personal coach often saves money in the long run by achieving results more efficiently, reducing the need for unnecessary equipment or ineffective classes.

<h3>Misconception 3: Coaches Will Push You Too Hard</h3>
Some individuals fear that personal coaches will push them beyond their limits, leading to injury or burnout. However, a competent fitness coach prioritizes safety and well-being. They work closely with clients to understand their current fitness level and set realistic goals.

A professional coach will ensure that each session is appropriately challenging but manageable, encouraging progress without compromising health. Communication is key, and any discomfort or concerns should be openly discussed.

<figure id="figure-ve46wii3sm8eu27la"><img id="ve46wii3sm8eu27la" src="https://media.gettyimages.com/id/621582470/photo/working-together-to-improve-muscle-strength-and-tone.jpg?b=1&s=2048x2048&w=0&k=20&c=7ysF7WwHJp-F4PpuCofG9roagYqn9R15dSgyxNBPdOs=" alt="fitness coaching" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h3>Misconception 4: You Can Achieve the Same Results Alone</h3>
While self-guided workouts can be effective, they often lack the structure and motivation provided by a personal coach. Coaches offer accountability, which can be a significant factor in adhering to a fitness regimen. They also bring expertise in exercise science and nutrition, which can enhance results substantially.

Moreover, personal coaches keep workouts varied and engaging, which prevents plateaus and maintains motivation. Their guidance can often lead to results that are both quicker and more sustainable than going it alone.

<h2>The Benefits of Working with a Personal Fitness Coach</h2>
Despite these misconceptions, working with a personal fitness coach offers numerous benefits that can transform your approach to health and well-being. Whether you're looking to improve physical fitness, enhance mental resilience, or simply enjoy a more active lifestyle, a personal coach can be an invaluable partner in your journey.

By dispelling these myths and understanding the true value of personal coaching, more individuals in the UAE can take advantage of the expertise and support these professionals provide. Embracing this support can lead to healthier habits and a more fulfilling life.

Blog

Understanding EAT: How Exercise Impacts Calorie Burn

Understanding TEF: The Thermic Effect of Food

What is NEAT? The Hidden Calorie Burner You’re Probably I...

Understanding BMR: The Key to Your Calorie Needs

Transform Your Fitness Journey with a Personal Trainer in...

Common Misconceptions About Working with a Personal Fitne...