1- Exercise Activity accounts for up to 5% of total expenditure
2- Thermic Effect of Food accounts for up to 10% of total expenditure
3- Non-Exercise Activity Thermogenisis (NEAT) accounts for up to 15% of total expenditure
4- Basal Metabolic Rate (BMR) accounts for up to 70% of total expenditure
Let's compare 1 + 2.
Exercise activity is anything planned or scheduled that you fit into your time-frame. Non-Exercise Activity Thermogenisis (NEAT) is more spontaneous exercise that you did not necessarily plan, for example, climbing the stairs instead of the elevator at work or sweeping up the kitchen and cleaning the windows etc. It is activity that is not based around exercise.
There are 168 hours in the week, if you train 3 days a week, you more than likely train 3 of those hours. Lets say you sleep 7 hours a night on top of that, this bring the total hours down to 116 hours where you can capitalise on NEAT. By taking the more active approach, such as standing on the bus, walking to work, cycling to friends house, walking the dog, taking the stairs, dancing around the kitchen etc. There is a big difference between ordering food from your phone and getting up and actively cooking, on top of eating better quality foods, you will be increasing your NEAT.
So don't just view training as a calorie burning tool, it doesn't burn half as much as your daily activity can