Energy balance

Variations in non-exercise activity thermogenesis (NEAT) are the primary driver of inter-individual differences in total daily energy expenditure (TDEE), whereas resting metabolic rate (RMR), diet-induced thermogenesis (DIT), and exercise energy expenditure are highly reproducible with low intra-individual variability.

Focus on increasing your daily non-exercise movement (NEAT) rather than relying solely on structured exercise or worrying about your resting metabolic rate. NEAT, which includes all daily activities like standing, walking, and fidgeting, varies several-fold between people and is the primary driver of differences in total energy expenditure. Factors like occupation, environment, and genetics heavily influence NEAT, making it the most impactful lever for energy balance compared to the highly reproducible metrics of RMR or exercise.