Everyday movement score

Add your steps, chores and stairs and see how much everyday movement adds to your day.

Your details

Your everyday movement today

223 MET min

above sitting still

Energy from it259 kcal
Walking time from your steps1 hr
Over a week like this1,559 MET minutes (the WHO target is 600)

This is NEAT: non exercise activity, everything from walking to the shop to hoovering. For many people it uses more energy than workouts do. It is a tally, not a grade, and every bit counts.

The working

6,000 steps, 30 minutes of chores, 6 flights

Steps become 60 minutes of walking at 3.5 METs (150 MET minutes above sitting), chores at 3.3 METs add 69 and stairs add a few more: about 223 MET minutes, or 260 kcal.

What NEAT is

Non exercise activity

Non exercise activity thermogenesis is all the energy you use moving that is not exercise. It varies by hundreds of kcal a day between people, mostly through how much we walk and stand.

A score, not a grade

How to use it

This is a tally to notice what you already do. A low day after a desk marathon is normal; the trend over weeks is what matters.

Read with care

What this cannot tell you

PrecisionStep to minute and stair timings are averages.
MobilityWheelchair users can count pushing minutes as chores.
ExerciseWorkouts are counted elsewhere.

Questions

Common questions

What is NEAT?

Non exercise activity thermogenesis: energy used in everyday movement.

How can I increase NEAT?

Walk more, stand for calls, take stairs, do active chores.

What is a MET minute?

A minute of activity multiplied by its effort in METs.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.