How many miles to run off Thanksgiving dinner?

Tap what’s on your plate, add your weight and pace, and find out how far you’d have to run to burn it off. Spoiler: the Turkey Trot is a good start.

Thanksgiving dinner and running FAQ

How many miles does it take to run off Thanksgiving dinner?

A classic plate of turkey, stuffing, mashed potatoes, gravy, cranberry sauce, a roll and a slice of pumpkin pie is about 1,000 calories. For a 165 lb runner that is close to 10 miles. Add seconds and it climbs fast.

How many calories does running a mile burn?

Roughly 0.63 calories per pound of body weight per mile above resting, so about 100 calories a mile for a 165 lb runner. Running faster doesn’t change it much per mile; it just gets you there sooner.

Does a Turkey Trot burn off the pie?

A 3.1 mile Turkey Trot burns roughly 320 calories for a 165 lb runner, about one slice of pumpkin pie. The rest is between you and the leftovers.

Where the numbers come from

Running burns roughly 0.63 extra calories per pound of body weight per mile, on top of what you burn sitting still. Pace barely changes calories per mile; it changes how long it takes.

Calories per mile: Hall et al., Medicine & Science in Sports & Exercise, 2004 (36:2128), as summarized by Runner’s World (0.63 calories per pound per mile, net). Food calories: USDA FoodData Central.

Turkey, white meat (3 oz, about 2 slices, 150 cal): USDA SR FDC 171089
Turkey, dark meat (3 oz, 175 cal): USDA SR FDC 171489 (derived)
Ham (3 oz, 151 cal): USDA SR FDC 167872
Stuffing (1 big scoop (100 g), 195 cal): USDA SR FDC 174931
Mashed potatoes (1/2 cup, 119 cal): USDA SR, potatoes mashed with whole milk and butter (derived)
Gravy (1/4 cup, 30 cal): USDA SR FDC 171568 (derived)
Cranberry sauce (1/4 cup, 110 cal): USDA SR FDC 173961 (derived)
Sweet potato casserole (1/2 cup, 124 cal): USDA FNDDS FDC 2709708 (derived)
Mac and cheese (1 cup, 310 cal): USDA SR FDC 169770
Buttered corn (1/2 cup, 83 cal): USDA FNDDS FDC 2709920 (derived)
Dinner roll (1 roll, 84 cal): USDA SR FDC 172793
Deviled egg (1 half, 59 cal): USDA FNDDS FDC 2707181
Pumpkin pie (1 slice (1/8 pie), 316 cal): USDA SR FDC 172788
Pecan pie (1 slice (1/8 pie), 503 cal): USDA SR FDC 172786
Apple pie (1 slice (1/8 pie), 296 cal): USDA SR FDC 175011
Whipped cream (2 tbsp, 16 cal): USDA SR FDC 170860
Red wine (5 oz glass, 125 cal): USDA SR FDC 173190
Beer (12 oz can, 153 cal): USDA SR FDC 168746
Apple cider (8 oz, 117 cal): USDA SR, unsweetened apple juice (closest USDA entry)
Eggnog (1 cup, 225 cal): USDA FNDDS FDC 2705502