Holiday Calories & Exercise

Can you compensate for overeating at the holidays by doing more exercise? Yes…and no. You might be surprised to learn how much time it actually takes to expend the calories you consume with those holiday favorites. The table below lists some common holiday foods and the exercise required to expend them.

Calories, in this example, are “burned up” through either elliptical training (at moderate intensity averaging 500 calories per hour or 8.3 calories per minute) or on a treadmill (at a very brisk walk that averages 280 calories per hour or 4.6 calories per minute).

If you need help getting your intake back on track after the holidays, call one of our Registered Dietitians in Nutrition Counseling at 401-348-3342 or see our Nutrition Services page for more information.

Food Calories Exercise Time to Burn off on Elliptical (8.3 cal/min.) Exercise Time to Burn off on Treadmill (4.6 cal/min)
Pie slice (8/pie) 350-600 45 to 75 min. 75 to 120 min.
Stuffing, 1 cup 180-260 21 to 31 38 to 56
Eggnog, 4 oz. 200 24 43
Wine, 4 oz. glass 160-200 19 to 24 34 to 43
Lasagna, 5 oz. 400 >48 85
Pepperoni/Cheese appetizer, 1 oz 230 31 56
1 Homemade cookie 200 24 43
10 chips, 2 TBLS dip 250 30 55
Mashed potatoes with gravy Up to 400 48 90
Crescent roll 100 13 23