How Many Miles Does It Take to Run Off Thanksgiving Dinner?

Thanksgiving is a time to indulge in all the food. From feasting on turkey and stuffing to mashed potatoes and gravy, we can’t forget how delicious the pumpkin pie and other sweet desserts were. Many runners started the holiday on the right foot, by running in a turkey trot race. Others prefer to take the day off and use the time off from school to get in the long run or sweat off the turkey with a speed session.

Those who enjoy balancing their holiday feasts with physical activity may wonder, How many miles do I need to run to burn off Thanksgiving dinner?

The answer depends on several factors, including an individual’s weight, running pace, and the total calories consumed.

Remember that living a healthy life is all about balance. It’s fine to treat yourself to dessert around the holidays and enjoy hearty meals. Just don’t forget it’s all about moderation. Make sure to still get in your training runs or keep up with regular exercise to stay healthy.

The following breakdown is just for fun and should be used as a way to motivate runners to get outside for a run. Many of the Thanksgiving staples are healthy and smart choices for runners. Turkey, for example, is a great source of protein. There are about 29 grams of protein per 100 grams (3.5 oz) serving in turkey breast.

Thanksgiving Meal Calories

Despite green beans and other vegetables being on the plate, a traditional Thanksgiving dinner can be high in calories. This depends on portion sizes and second helpings.

Here’s a rough breakdown of the calories in a typical meal:

Turkey (white meat, no skin 2 oz): ~120 calories

Stuffing (1/2 cup): ~180 calories

Mashed Potatoes with Gravy (1/2 cup + 1/4 cup gravy): ~160 calories

Green Bean Casserole (1/2 cup): ~120 calories

Cranberry Sauce (2 tbsp): ~50 calories

Dinner Roll with Butter: ~140 calories

Pumpkin Pie (1 slice ): ~250 calories

Total Estimated Calories: ~1,025 to 1,200 calories

According to the CDC,  high schoolers (ages 14-18), should consume 1,800 to 3,200 calories per day for boys and 1,600 to 2,400 calories per day for girls.

Calories Burned While Running

The number of calories burned while running varies based on body weight, speed, and duration of the run. 

Calories Burned Per Mile by Weight:

Weight (lbs)   Calories Burned Per Mile (approx.)

90 lbs             60-70 calories

120 lbs           75-85 calories

140 lbs           90-100 calories

160 lbs           105-115 calories

180 lbs           120-130 calories

Calories Burned Per Minute (Running at 6 mph or 10 min/mile):

Weight (lbs) Calories Burned Per Minute

90 lbs ~6 calories

120 lbs ~8 calories

140 lbs ~9 calories

160 lbs ~10 calories

180 lbs ~12 calories

Realistic Exercise Goals

Do not focus on burning every single calorie. This is unhealthy mentally and physically since the body does need food to fuel it for daily function and exercise. Based on the math, while Thanksgiving meal can rack up calories, chances are this type of high-calorie meal isn’t served often. The meal was hopefully enjoyed and deserved for active youth athletes.

Instead, focus on a typical run or workout to get moving and work off some of the meal such as dessert. Try high-intensity intervals that can increase calorie burn even after your workout, or add another mile to a run. Spread physical activity out over a few days, aiming to be active all Thanksgiving break for a healthy balance to enjoying leftovers.

Conclusion

It’s impossible to outrun a Thanksgiving meal, but continuing regular exercise before and after the holiday can keep your fitness on track. Balancing indulgence with movement ensures you can enjoy the feast guilt-free while maintaining a healthy lifestyle. Tackle the holiday season one mile at a time.