Quick Answer
The activities that burn the most calories without exercise are:
- Fidgeting and restlessness – Up to 350 calories per day
- Standing – Up to 200 calories per hour
- Pacing and walking around – Up to 150 calories per hour
- Performing household chores – Up to 150 calories per hour
- Climbing stairs – Up to 150 calories for 10 minutes
Fidgeting, standing, pacing, doing chores, and taking the stairs engage large muscle groups and can burn significant calories over time without intense exercise.
What Does “Burning Calories” Mean?
Burning calories refers to the amount of energy expenditure from an activity.
The more calories you burn, the more energy your body uses. This energy expenditure comes from the food you eat.
When your body burns more calories than you consume, you create a calorie deficit which leads to weight loss over time. The larger the calorie deficit, the faster you’ll lose weight.
Calories Burned From Everyday Activities
Here are the approximate calories burned per hour from common daily activities that don’t require dedicated exercise:
Fidgeting and Restlessness
Fidgeting involves small, spontaneous muscle movements like tapping your fingers or bouncing your leg. This can burn up to 350 extra calories per day.
Studies show fidgeting may increase calorie burning by 20-30% compared to sitting still. This can really add up over the course of a day.
Standing
Simply standing upright burns around 100 calories per hour more than sitting. This amounts to an extra 200+ calories burned if you spend a good portion of your day on your feet.
Standing engages your leg and core muscles to support your body weight and balance. This constant muscle activation requires energy expenditure.
| Activity | Calories Burned Per Hour |
|---|---|
| Sitting | 80 |
| Standing | 100-200 |
Pacing and Walking
Pacing around or walking at a normal casual speed burns around 150 calories per hour. This is about 50% more than standing.
The larger muscle groups you engage while walking require your body to use more energy. The motion involved in walking also requires calories.
Performing Chores
Doing household chores like cooking, cleaning, gardening, or home repairs can burn around 150 calories per hour. This can really add up over the course of a day.
Chores involve moving your whole body, using various muscles, and expending energy. Things like scrubbing, hauling, lifting, and bending increase calorie burn.
Climbing Stairs
Going up and down stairs engages your largest lower body muscles. Just 10 minutes of stair climbing can burn around 150 calories.
The vertical motion of stair climbing recruits more muscle fibers, increasing energy expenditure compared to walking on flat ground. The higher and faster you climb, the more calories you’ll burn.
How to Burn More Calories in Everyday Life
Here are some tips to burn more calories through daily non-exercise activities:
- Set hourly alerts to get up and walk around for 5-10 minutes.
- Stand while talking on the phone or watching TV.
- Walk in place or pace while thinking or waiting.
- Take the stairs whenever possible.
- Park a little further away to add walking time.
- Get up to change the TV channel instead of using the remote.
- Do housework yourself instead of hiring someone.
- Fidget, tap your feet, or bounce your legs when sitting.
Engaging in these types of activities throughout your normal daily routine can really boost calorie burn and contribute to weight loss over time.
The Bottom Line
Fidgeting, standing, walking, doing household chores, and taking the stairs are everyday activities that burn the most calories without dedicated exercise.
Engaging your muscles by staying on your feet and keeping your body moving requires significantly more energy expenditure compared to sedentary behaviors like sitting.
Look for opportunities to walk, stand, fidget, pace, and take the stairs as much as possible each day. Over time, these can add up to hundreds of extra calories burned per day.
Consistently creating a calorie deficit from higher NEAT (non-exercise activity thermogenesis) is an effective long-term weight loss strategy. Staying active in your daily life can really make a difference.