Thanksgiving Calories: How Much Exercise Does It Take to Burn Your Holiday Favorites?

Thanksgiving is one of the best food holidays of the year—family, football, and a plate full of classics we look forward to all season. But those delicious dishes can add up fast. The average American Thanksgiving meal lands somewhere between 3,500–4,500 calories!

Curious what that actually looks like in gym terms? Here’s a fun, eye-opening breakdown of how many calories are in popular Thanksgiving foods—and the exercises that would burn about the same amount.

(All burn estimates based on a 155–180 lb person; actual numbers vary by intensity and individual.)

Turkey (6 oz) – ~360 calories

Equivalent Burn:

• Running: ~30–35 minutes at 6 mph

• Rowing: ~40 minutes moderate

• Stair Climber: ~35 minutes

Stuffing (1 cup) – ~350 calories

Equivalent Burn:

• Elliptical: ~40 minutes

• Swimming: ~30 minutes vigorous

• Battle Ropes: ~25 minutes high-intensity

Mashed Potatoes & Gravy (1 cup) – ~300 calories

Equivalent Burn:

• Cycling: 30 minutes at moderate pace

• SkiErg : ~20 minutes moderate-high pace

• Walking: ~60 minutes brisk

Mac & Cheese (1 cup) – ~500 calories

Equivalent Burn:

• Running: ~45 minutes at 6 mph

• Kickboxing: ~40 minutes

• Circuit Training: ~35 minutes high intensity

Green Bean Casserole – ~220 calories

Equivalent Burn:

• Rowing: ~20 minutes

• Bodyweight Circuit: ~15 minutes

• Incline Walking: ~25 minutes

Dinner Roll with Butter – ~180 calories

Equivalent Burn:

• Jump Rope: ~15 minutes

• AirBike: ~10–12 minutes

• Step-Ups: ~15 minutes

Pumpkin Pie (1 slice) – ~320 calories

Equivalent Burn:

• Running: ~30 minutes

• Treadmill Intervals: ~25 minutes

• Kettlebell Swings: ~20 minutes

Pecan Pie (1 slice) – ~500–550 calories

(It’s basically delicious sugar + butter + nuts.)
Equivalent Burn:

• Rowing: ~45 minutes

• Sled Pushes: ~25 minutes intense

• Spin Class: ~45 minutes

Wine (1 glass) – ~125 calories

Equivalent Burn:

• Walking: ~25 minutes

• Light Rowing: ~15 minutes

• TRX / Functional Training: ~15 minutes

Total Thanksgiving Plate Example

Turkey + stuffing + mashed potatoes + roll + green bean casserole + pie
≈ 1,700–2,000 calories

Equivalent Burn:

• ~2 hours of moderate cardio

• ~90 minutes of high-intensity interval training

• Or… spread through multiple workouts over several days

And that’s without seconds.

The Good News

Thanksgiving is one day. Enjoy it. Savor it. Don’t beat yourself up.
A couple of indulgent meals won’t undo your hard work—especially if you stay active before and after the holiday.

If you want to keep the momentum going, come see us for a post-holiday workout at Arena District Athletic Club. We’ll help you burn off that pecan pie in no time!