It happens each year: The dishes you’ve been craving all season long are finally passed around the table, and before you know it your plate is piled up to your head with turkey, stuffing, green bean casserole, mashed potatoes — all smothered with a heaping portion of gravy. It’s a masterpiece, yes. But it’s also a single meal that can total anywhere from 2,500 to 4,500 calories (nearly twice the calories recommended daily). While there’s no need to skip your favorite feast in the name of fitness, we recommend taking a peek at this infographic, which puts those cals into perspective. It’s not all bad news, though. That Thanksgiving Day Turkey Trot will earn you a delicious slice of Mom’s apple pie. But you just might think twice about the gravy: A quarter-cup will cost you 50 burpees! Find out how much you have to work for each Turkey Day dish here.
What It Takes to Burn Off Thanksgiving Dinner
The Thanksgiving Dish-to-Exercise Breakdown
Apple Pie (1 slice), 411 calories = 5K Turkey Trot (35 min)
Pumpkin Pie (1 slice), 316 calories = Yoga (60 min)
Buttered Roll, 210 calories = Flag Football (20 min)
Sweet Potato Casserole (1/2 cup), 200 calories = Spinning (18 min)
Turkey Breast (6 oz), 195 calories = Ice Skating (50 min)
Egg Nog (1/2 cup), 190 calories = CrossFit (13 min)
Stuffing (1/2 cup), 180 calories = Stair Running (10 min)
Corn Bread (2 oz), 160 calories = Swimming (15 laps)
Red Wine (6 oz), 150 calories = Walking (35 min)
Mashed Potatoes (1/2 cup), 120 calories = Weight Training (35 min)
Green Bean Casserole (1/2 cup), 70 calories = Dancing (14 min)
Gravy (1/4 cup), 45 calories = 50 Burpees
Cranberry Sauce (1/4 cup), 37 calories = 60 Push-Ups
Some Turkey Day Perspective
Calorie counts got you down before Thanksgiving has even rolled around? Remember that this is a time to celebrate and give thanks, so don’t forget to keep things in perspective. (A little stuffing never hurt anybody!) Just keep your goals within sight, and your workout journal close by. Whether you’re down for an hour of dancing, a friendly push-up contest, or some flag football with the fam, there’s always a fun way to stay active and in control of your health and wellness.
Originally published on November 2013. Updated on November 2017.